What's going on? Ladies and gentlemen, welcome to
the keto Savage podcast. I've got special guest dr.
John the man s the line today and he's a the ketogenic doctor.
So we're going to have all kinds of interesting topics to cover
when I go into the weeds a little bit here.
So sit back to Ann and relax and learn a thing or two.
So, without further ado, How are you doing?
I'm doing great. Thanks for having me on.
Absolutely, absolutely. So, just kind of give us a
little bit of a background here. Like, what got you into Quito,
and what are you doing now? With it?
Yeah, great question. So I've been doing keto for
probably around 12, 13 years myself.
I got into it basically to try to kill myself.
I was previously more of a vegetarian vegan kind of person
not for Reasons but just because I thought it was a healthier way
to eat and when I was in medical school, actually did quite a bit
of lab work on myself basically to qualify for cheaper
insurance. So butt out of that I found out
that I was pre-diabetic. I was starting to become insulin
resistant which was a shocker to me because I was working out six
days a week. I was like, you know, 10% body
fat. So on the outside, you know, I
looked fine but Really, I was actually quite metabolically
damaged so I started doing a lot of research on different kind of
methodologies to improve health and came across a couple really
good books on keto started reading about it and doing some
research. I think one of the benefits of
being an MD is that I can understand.
Kind of the bio chemical breakdown of things.
But in medical school and residency and practice, we don't
actually learn much from Nutritional standpoint.
So it really took me a couple of years of in-depth reading on the
subject to transform what I do for myself.
And since then, I started helping people in the same
fashion because I think a lot of people are tired of feeling poor
all the time, you know, it's not, I look at keto, not so much
for weight loss, but more how to improve your health, how to feel
better, how to improve your cognition.
And then for athletics like how to improve your performance.
So I did that. And then in my medical career, I
worked in a hospital setting as a hospital doctor or hospitalist
in Mississippi and figured out that the majority of what I was
seeing in the hospital was really tied to what you and I
are talking about in preaching which is you know diet and
exercise right. The problem though is that You
know, if you see your regular doctor, they're going to tell
you diet and exercise and that's about the limit of what they're
going to say. And part of that has to do with,
you know, they're so busy. But also part of it has to do
with as a society. I think we look for a quick fix,
kind of take this pill, go away versus hey you really need to
address the root cause of what's going on.
And so as I've been doing that on kind of with my clients, I've
noticed a traumatic Improvement and their health.
And so now I just basically do virtual client Health around the
country. Yeah.
It's a just check that your website and it's so cool that,
you know, coming from the medical for the chair and that
you're promoting, you know, health and wellness, to to
nutrition, over the Quick Fix of a medical pill, which is a
definitely the direction we need to Trend as a society, in my
opinion. Yeah, I agree.
I mean, I think so, you know, don't get me wrong.
I think the medical establishment Community is
fantastic after the fact. So if you get a heart attack,
you definitely want to be in the United States.
We will treat you, you know, exceptionally.
Well, you go to the hospital, best cardiologist best
cardiovascular, surgeons, you know, you get into a wreck and
you have severe trauma. You want to be in the United
States because we are top top when it comes to those kind of
modalities. But We rank towards the bottom
of industrialized nations in terms of health, you know, and
there has to be a reason for that as one of the most
profitable Societies in the world.
Why are we not number one? Right?
Why is that? And I don't think enough people
are asking that question. Instead, we just continue down
the same path of low-fat refined or, you know, complex
carbohydrates, refined carbohydrates or the Go and the
reality is that all the studies that you.
Look at all the statistics that you look at show, that that is
not healing our population. It's actually making us much
sicker. And so as a physician you know,
are our ultimate goal. And I think the majority of
Physicians or nurse practitioner or Healthcare professionals all
go into it to really help people.
I firmly believe that, but at some point, we have to ask
ourselves. The question, are we really
helping people? After the fact, or could we be
of more service before by really preventing everything that we
see in the medical field? And I think you and I would be
in agreeance that whether your focus is on exercise performance
weightlifting powerlifting or reversing metabolic diseases.
The ketogenic lifestyle is a great base to start with.
Yeah, completely, I've got a long list of questions but I'm
going to hinge off of what you said thus far how And that mean
in your opinion, what what what needs to happen for the medical
industry, to kind of take more of a proactive approach to
nutrition as opposed to after the fact, no cures with the
medicine? yeah, that's a great question
and I don't know if I have the answer to it but I think Because
I know so much of it. I mean, my mom my mom's in the
medical field and I don't know like I don't really have a pulse
on it as much. Sure.
But I mean there's a lot of business with medicine.
You know what large hospitals, big Pharma like is it more
monetary perspective that needs a change or what?
I mean, big picture, what needs to be the, the underlying shift
in thinking, I guess? Sure.
So big picture, I think the big societies like the American
Heart Association American Diabetes.
Asian have to change their guidelines to reflect what the
information really shows. We need more research looking
specifically at nutrition as the as the source of our treatment
versus pills. We need to educate healthcare
workers at the benefit of real nutrition versus just kind of
you know this idea of just you need to change your diet but
nobody really knows what that means.
I think because it is a big business.
Any real change that you're going to get is going to be from
a kind of grass, roots movement, which is why I really enjoy
speaking to you. Speaking to other podcasters,
like, Jimmy Moore and going to conferences because that's where
you see the real power of the masses, you know, and what I
said at Kita akan, As if you go to your primary care doctor and
you say, hey, I want to lose weight.
What am I supposed to do the response?
You're going to get is well just, you know, restrict your
calories and exercise? Okay, well, that doesn't work.
Now, if you go to that same doctor and you say, look, I am
going to do a ketogenic diet. This is what it entails, this is
what the research shows. Chances are, your doctor is
probably going to look at them. But huh, okay, that makes sense.
Go ahead and try it. Let's see.
See what happens. So I think if we can educate
more people, which I really enjoy social media for that
because it's getting the information out there and have
those people go to their primary care, doctors and more and more
primary care. Doctors are going to realize.
Okay, there is some benefit because I've been telling my
patient for the last five years, to do all these things and
they're just getting sicker. Now, you know, they come to me
with a ketogenic plan and they lose weight, their metabolic
picture, it gets better. They feel better they're off of
their medications or their titrating off of them.
That's very powerful. I mean, that's that's really
what we're trying to accomplish, right?
So I don't care how you get to the end point as long as the
endpoint is improved Health, if that's ketogenic, that's paleo,
if that's Primal, whatever it is.
I think it's going to benefit not only Society but that
individual right, you know? And I think Part of the issue
too, is that it's going to take a long time.
I mean it's going to take I think from a big picture
standpoint, probably close to 50 years to really change the
perception of fat being dangerous.
And so I think the more that we get information out there, the
more research we do, the more studies that are published, The
more we can influence the big societies to say, you know what?
We need to change our Perception of fat, and we need to really
start promoting nutrition real nutrition as the one of the
major modalities for improving health.
I agree. I agree.
One of the big push backs that I always get is like the ketogenic
diet from a longevity standpoint, you know, for many,
many years down the road because all of my biomarkers have
improved since keto, but there's not a whole lot of data research
that I've found that has, you know, a human study.
Done for, you know, lifetime following the kitchen protocol.
And I think, you know, the more of that that comes out.
It's going to be profound information for the medical
industry. But what would you say to
someone? That's kind of giving pushback
with regards to it being healthy diet for a lifetime?
Yeah, great question. So, you're right.
So most of those like long-term studies are going to be done
with rice, or excuse me, rat, or mice.
There are a few studies out there that Looking at not
specifically keto but more saturated fat intake.
Some of the more famous ones are going to be the Women's Health
Initiative which is one of the biggest studies that's ever been
done. Which show that you have
actually increased morbidity and mortality when you're on a low
fat kind of diet you know you can extrapolate from that that
okay. Well if low fat is going to make
you sicker and die earlier than When a higher fat diet is going
to be more beneficial, I think a couple things.
So number one, the cost of doing research has gone down.
There's a lot of Physicians that are starting to really push the
envelope. In terms of using a ketogenic
lifestyle and doing research with it.
Probably one of the more kind of famous one is dr.
Siegfried, who's looking at cancer research and the
ketogenic lifestyle? And he's showing quite a bit of
benefit from doing it. So I think, You can start to
extrapolate from some of those studies of the long-term benefit
in terms of longevity. One of the or two things that I
really believe. Enhanced not only ketogenic
lifestyle, but your longevity are intermittent fasting, which
is very powerful tool, which I don't think enough people really
talk about, but it's starting to gain momentum.
And then the use of of micronutrients and healing your
mitochondria and that all plays into the same kind of idea of,
you know, if you improve your mitochondria, you do
intermittent fasting, so you're improving your, you're reducing
mtor, reducing the cellular damage.
And also, if you do long-term, fasting, you increase your
immune system turnover. So, you having a healthier
immune system so you can start to extrapolate from all these
different But he's at the benefit of longevity, there is
still not enough data out there to say, look, you know, this is
going to improve your life span by 10 years or 20 years, but I
think as more research is being done, now in 20 30, 40 years
from now, we'll see will look back and say okay.
Now we have the evidence that shows that a ketogenic lifestyle
is really beneficial in terms of longevity.
So I think we're getting there. I think you and I inherently
know. No, it's improving our
longevity. Just, by the way, we feel and
look, and then the research unfortunately is usually delay,
but it will catch up to us. And at that point, we can say, I
told you so, yeah. I mean, I don't know.
I think, I think so many people, they don't take into account how
they actually feel and they're just so, you know, stuck on what
little that is out there. But I mean, if all of my
biomarkers have improved and I feel and perform better than I
ever have, then I think I would be very careless to You do not
capitalize on that and I mean, if I want up dying, ten years
earlier, which I'm very doubtful.
But if the quality of my life, from now, until that point is so
much more enhanced. I mean, that's that's a
worthwhile 10 years in my opinion.
Absolutely, he has not. So, I can't remember who
actually said this. But I was listening to another
podcast. And, you know, basically the
speaker were saying, you know, it's one thing to live, 10 years
longer, it's another thing to live, 10 years, longer feeling
horrible. Bleah, right?
So it's not just longevity that we want to improve but it's
actually also how you feel during that time, right?
And I beg you and I see the benefits of it and anybody who's
really been through a ketogenic lifestyle for longer than just,
a quick weight loss, phase can see the benefits, you sleep
better, you feel better, you know, you're not as sick.
I mean I can tell you for myself and I'll probably get sick after
this but you know, I get sick. Maybe once every six years.
And on top of it it's not like I'm in a isolated bubble I mean
for 10 years or so I was in the hospital setting where I was
exposed to so many bacteria. So many viruses, you know,
antibiotic-resistant bacteria, something called C diff which is
very, very difficult to get rid of and I wouldn't get sick.
And the question is, why is that?
Well, my immune system is extremely strong based on what
I'm doing. From a nutritional standpoint.
Yeah. So, you know, you'll live not
only I believe you'll live longer but you also will live
longer in a much healthier fashion.
I completely agree. I mean I could I'm going to be
120 and look better than that. I do not even know if I like the
sound of that. Yeah so you mentioned that you
had been key to for about 12 to 13 years.
Is that like strict here? I'm assuming so.
Yes or no. I mean initially it was like
everybody else. You have to kind of do a trial
It has adapted and evolved quite a bit since then I now do
variations on keto depending on what I'm trying to accomplish.
So as I mentioned before, I do have quite a few clients that I
work with. A lot of them are like Tech
entrepreneurs or CEOs and so I'm going to advise them to do
certain things like intermittent fasting or short-term fast or
cyclic ketosis and Before I recommend doing that, I do it
myself just to make sure that I know what it's going to feel
like I don't want to tell somebody.
Hey you got to do a five-day fast and not know what it's
going to feel. Like I want to be able to
reassure them that, at this point in the fast.
This is how you're going to feel that's normal.
So, in general right now, I'm training for a triathlon.
So I will do pretty strict, you know, for six days out of the
week. And then on the seventh day,
I'll kind of liberal. Sighs my carbohydrate intake but
when I say that it's going to be you know, real carbohydrates
like green vegetables, cauliflower things that are
going to actually promote mitochondria health.
I get a lot of micronutrients from supplementation because
part of the issue also is even if you go ketogenic, it's not so
straightforward that you say. Okay, I'm going to McDonald's or
in and out or any other fast food.
Restaurant. I'm going to take the bun off
and now I'm keto, not necessarily you have to also
focus on the quality of the ingredients that you're
consuming. I completely agree.
Yeah. And I see a lot of people do
that whether, you know, going to whatever fast food restaurant,
saying that their Quito, and then stalling out, will they
reason you're stalling out is because you're not actually
getting the micro nutrients that you need.
So your mitochondria is still sending out signals saying hey I
am cellular depleted so you need to feed me more and it's this
concept of, you know, I'm nutritionally.
Depleted at a cellular level yet.
I am consuming ton of calories. So hourly, I'm still not a balk
liesecke. I'm still gaining weight.
If you start focusing on the micronutrients and combine that
with a ketogenic lifestyle, that's extremely powerful.
Not only do you, you know, improve your health at a
cellular level but you also So then lose weight as a side
effect or consequence of them. So for me it's depending on what
I'm trying to accomplish, I'll bury things but the basis of
what I do is a ketogenic lifestyle for sure.
So when you are more liberal with those, those carbs for
instance and you're having more of those green leafy vegetables.
What would your total carbon take on that?
They like that. Be yeah.
Great question. So a couple things number one, I
will time it so timing of Carbohydrate intake is very
important. What I'll what I mean by that is
usually on the seventh day I'm doing a pretty long or pretty
intensive workout to the point of like two hours.
Let's say so after a workout like that where it's mostly
anaerobic or pretty good powerlifting session, obviously
not powerlifting like you do. But for an old man like myself
is pretty powerful at that point.
That's when I'll liberalize the It'll be up to like, you know,
at some point 75 to 100 gram. So because I've been doing keto
for so long, I am fat adapted and people have to understand
that when you transition to a ketogenic lifestyle, it takes
about two weeks just to get your body to start producing the
ketones. Unless you, let's say fast, if
you fast for 48 hours, you're going to start making ketones.
But most people are not going to go to that extreme.
Then it takes another two weeks or so to really get Adapted.
Meaning that your body actually can utilize those ketones as
energy primarily because you have to up regulate receptors
and you have to kind of prime your body to start using ketones
as a fuel source. Once you've done that, then your
fat adapted and if you liberalize your carbohydrate
intake as long as they're good carbohydrates, you don't get
kicked out of ketosis. So what happens is you consume
those carbohydrates, your body. Breaks them down to glucose.
You use those glucose because post exercise, your body needs,
you know that few refuel. So your muscles, your glut4
receptors are activated up regulated and you really are
driving the glucose into the cells.
So you don't get kicked out of ketosis.
You might just for like, a short period of time, but as soon as
your body utilizes that and you stopped eating and, and your
body will go straight back into ketosis.
So I think, Extremely powerful, the timing and the types of
carbohydrates. Now, let's say, same thing to
our workout. I feel virtuous.
I'm going to go eat like an energy drink or a bar that's
mostly, you know, package, which I don't know what the chemicals
are in it. That's different.
That's going to cause an immune response.
It's going to cause an inflammatory response.
You're not going to get back into ketosis as quickly so it's
important that you understand. And the type of carbohydrates
that you're consuming. So when you're, when you're
having this taxing power, lifting workout, you're having
pretty much 100 75 to 100 grams of pure fibrous card magnet.
Some stray sugars car but it's mostly like a, like, a
cauliflower kale or something like that, right?
Right. It's definitely going to be
quite fibrous. So you really don't absorb as
much of the carbohydrates. In with are also beneficial
benefiting your micro biome by giving them the types of fibrous
carbohydrates that they like you're benefiting your Muscle
Recovery and your mitochondria recovery because you're getting
the micro nutrients like psyllium, magnesium zinc.
If you don't have those micronutrients which you
generally will not get from eating fast food or processed
food, your cells don't work properly.
So every enzyme in your body needs those micronutrients to
function properly, if you don't have it, then you're not really
maximizing your energy production and that's what
really, what we want. We want your muscles to have
increased mitochondrial density, and we want those mitochondria
to be functioning at their Optimum.
And in order to do that, you really need to feed them the
kind of their own fuel source that they need, and you get that
either. Supplementation, or you can get
also get it from, you know, called Playa complex
carbohydrates. Now, I know, you know, within
the the key to community several different sub niches one of
which being the the carnivore, keto, which I mean you got a lot
of micronutrients from, you know, Quality Meat sources,
especially if you consume the meat drippings and stuff that
you cook off. What would you say I mean
compare and contrast, you know, carnivore keto versus like
having these deep, leafy greens and stuff.
Like do you think carnivore Quito is going to provide the
body with all the micronutrients it needs?
Are there going to be some deficiencies?
Yeah that's a great question and that's kind of a difficult
question to answer diversity of topic right now it is.
And so what I would say is a couple things so you will get
benefit from it. In terms of decrease insulin
production to a certain extent, you know, If all you're eating
is protein with, I guess some thought, based on the way, the
the types of meat that you're consuming.
At some point, you're going to have too much protein intake,
just based on what you're consuming and that excess
protein is going to be converted by gluconeogenesis into fat.
So theoretically if you overdo it and this is kind of what
happens with like an Atkins diet.
Where is predominantly protein-based.
You will inevitably lose weight initially.
But at some point you would likely Plateau because you're
consuming too much protein. So, in terms of micronutrients
again, it depends on the quality of the product that you're
consuming. The other thing that I do
caution people about with just doing protein intake.
Is that part of what you're trying to accomplish with?
Changing your nutrition is by decreasing mtor production and
mtor, is basically part of your system.
It's a way for your body to basically fight off cancer.
So it's one of the most powerful tools that we have excess
protein intake can actually increase mtor production, and so
you may get some negative consequences of that.
So I think like you said it's a very controversial topic.
I don't think there's enough research out there.
I know a couple people that you and I know are doing it and
obviously, they're not having negative consequences from it,
as far as I know, but I would just be careful in terms of
longevity. Like we talked about mtor
production, they might get some negative effects on that.
And I always recommend, you know, once your keto adapted
that you really Increase your carbohydrate intake from a very
healthy carbohydrate intake. You also you know, if you have
too much protein intake, you can definitely get increase insulin
production and also decrease growth hormone production.
So there might be some negative side effects from it.
So it's just something to think about that would definitely be
an individual basis. I would assume.
But is there like a threshold like a general Principle as far
as at what point are you consuming so much protein that's
going to inhibit. A growth on them.
Yeah. And that's, there's no good
answer for that. It's definitely individualized.
I would say that, you know, somebody like you or Danny Vega,
who have quite a bit of muscle mass, your approaching kind of
threshold is going to be higher than somebody like me, who's
more Lean Like, You Know, functional endurance Athletics.
So there's no real ly good cut off.
I would say you can do kind of Junk measurements by looking at
your Ketone production and also your glucose level.
So, kind of what I talked about Aikido Khan, you could
theoretically do a two-hour postprandial glucose test after
consuming, you know, steak or whatever you're consuming and
see what is my glucose level doing?
Is it elevator? Is it excessively elevated and
that will give you an idea that it's probably too much protein
intake at that point, which is being converted into glucose and
eventually fat. Actually, I got you to kind of
touch on what you're saying with the mtor.
What I mean, like, for me being a bodybuilder.
My my primary goal is hypertrophy muscle growth which
benefits from increased mtor and then from a, you know, you know,
longevity standpoint, you want to decrease him torso?
What what is the The Balancing Act there?
Yeah. Again I think it's
individualized. I think it's a fallacy to think
that Even if you're trying to have hypertrophy, it's a fallacy
to think that you need significantly elevated amounts
of protein intake. You do need amino acids, right?
But you can get that from kind of a amino acid complex
compound. If you wanted to, I generally
will say, you know, for most people, if you're not trying to
get hypertrophy, I would say you should consume about half a gram
per kilogram of body weight per day.
So average person, let's say they a 100 kg and I know when
the United States and we don't deal with kg, but most of the
research is done in those terms, then I would say you probably
need about 50 grams of protein per day.
So maybe, like you, I would probably go up to like, 100 gram
per kg. So about 100 grams of protein
per day is basically what I would max out at, you know,
obviously it's individualized. And you have to kind of see how
you respond Based on what you're consuming, but I think short
term, you probably benefit from weight loss or fat loss
long-term though. I think you might have some
negative effects from in Turin and cellular kind of
degradation, you know, I think I'm open to doing experiments so
anything for 30 days I think is reasonable long term wise.
I don't think there's enough data out there really, to see
what the negative or positive side effects are going to be.
So maybe the guys who are doing it and do some studies and
Publishing data that would be great, I'm definitely an
agreement that you don't need near as much protein.
Especially once your adapted is you know it's just totally
thought from a muscle building perspective.
I mean right now I'm in the full offseason.
I think I'm at about 110 grams a day, which is, you know, a third
of what some of my other competitors are consuming.
Now, right? And part of that also has to be
as to do with the fact that you know, being keto adapted, you
actually have muscle sparing benefits from it.
So anybody who is especially in the let's say bodybuilding phase
where, you know, at some point you guys are trying to drop
weight and get cut. Well if you do that via like a
calorie restricted diet, you actually or using your own
muscle mass as fuel source, right?
So the body is very, very Opted at saving itself.
And so, if most people who do like a diet, inevitably most
diets are going to be calorie restricted to some degree.
And so what happens is they'll lose their glycogen storage in
the muscles and liver and along without the lose water, right?
So they feel very virtuous, they lost 10 pounds.
The next thing that the body preferentially starts to cut
catabolize is muscle mass. So you start breaking down your
lean body mass as energy. When your Quito doubted that
doesn't happen, you go from whatever glycogen stores that
you have. And then you basically using
your own fat stores fatty acids to make ketones and you spare
your muscles. So, you actually get quite a
benefit from being here adapted in that, in that sense.
Yeah, I agree completely and I don't want to touch too much on
my cut by my house down to 65 grams and was feeling better
than I was, you know, ever before previously using a
standard. Third, you know, calorie
restriction. I was calorie restricted but it
wasn't coming from. I mean I had a higher fat
content still so my ketones are much more elevated and I'm in a
65 grams of protein. I was still I had decreased
strength a little bit over that four and a half month cup but
not near as significant as it had in the past.
So that was a added benefit. For sure are very interesting
with the with, with regard to what she had mentioned about
amino acids, and I branched chain amino acids are pretty
popular supplement, I read somewhere that glutamine can you
know, use for recovery but I can actually promote cancer cell
growth. Have you heard of that at all?
Yeah, I have heard of it, you know, again, when we start
talking about studies like that, you have to be kind of cognizant
of what type of studies they are.
So, theoretically, not theoretically, but cancer cells
will Go to me for growth. And so the question is, if you
have excessive glutamine, are you going to have Progressive
tumor growth when you deplete the glutamine?
You can actually get decreased in the cancer cell growth?
You know, most of those studies again, are not going to be in
humans, they're going to be in rats or mice.
I think if you are Excessively doing anything chances of you
promoting you know, cancer or other metabolic diseases.
Go up on the flipside of that, some people will actually use
glutamine as a supplement and people who already have cancer
the role of which doesn't really make too much sense.
But it's interesting to know. So what I usually say, in terms
of Branch chain amino acids, if you overdo it with them, you can
actually Get decrease insulin or should be decreased growth
hormone production, it can affect your thyroid.
So I tend to stay away from Branch chain amino acids.
If I, if I'm going to do some supplementation it'll be you
know full spectrum of amino acids.
Got ya, got ya, what will be a good like supplement
recommendation for that? Is there a good umbrella, amino
acid profile? Something after are currently.
Yeah, I mean there's a couple the one of the issues about
supplements in Oil is that they're not regulated.
So, any supplement, unless it's a pharmaceutical grade, there's
some companies that do it. Like, metagenic switch.
I really like, you really don't know what's in the supplement
themselves and a lot of times they'll have fillers that
unfortunately for somebody who's ketogenic can actually kick them
out of ketosis. You know, Quantum makes a pretty
good one. Try not to promote different
brands just because I think that the focus should be on getting
what you need from nutrition. Not from supplementation right
angry. Yeah.
And then sometimes what we'll see is that there's going to be
a focus more so on, okay, meal replacements or take a pill and
I think we need to get away from that mindset as a society.
T, and I see this a lot in a hospital setting where you know,
patients have an issue and the reaction immediately is take a
pill. So I think what would be more
beneficial is for people to say, okay, how do I get the amino
acids that I need from my nutrition versus just taking the
supplement and I think you can do that quite well, if you are
consuming high quality, Products.
Yeah, I completely agree. I think my take on
supplementation is completely shifted since going, you know,
the key to adapted lifestyle like that.
It's been cut dramatically when I asked myself - basically
simply from a competitive bodybuilding standpoint of what
kind of to get that edge on, in addition to nutrition.
Be I agree that the diet intuition should be the the base
without a doubt. Yeah.
I mean there are some No benefits.
If you're really looking strictly at, you're maximizing
your performance. You know, bailing is type of
amino acid that is quite beneficial or Janine, will
increase your nitric oxide synthesis which nitric oxide is
basically a vasodilator. It's what Viagra is but it also
affects all your other blood cells and The blood vessels and
so you can get increased blood flow to the muscles that will
help with Exercise capacity. Arginine can actually increase
your exercise performance and capacity as well.
So, there are some benefits, but a lot of these you can get from
your nutrition, which I think is, is really what the focus
should be angry. What about that?
Like creatine for instance, you get creatine in red meat and,
you know, some fish. I've heard that to really tap
into the benefits of creating from a hypertrophy standpoint,
you need to get more, you know, higher concert amount than you
would be able to find and just your food alone, unless you were
to, you know, copious amounts of steaks every day.
Is that true are two. What?
What threshold is it with creatine where you really start
tapping into those benefits? Yeah, and exactly, you really
have to pump the amount of creatinine, the early Christian
that you consume almost to the point where it's got to be like,
up to 5 grams, which is quite a bit Of creatine.
You know, I think depends on what you're trying to
accomplish. So most individuals kind of
Weekend Warriors or you know, people who are kind of middle
age, do not need to do creatine. If you are trying to really
significantly improve your muscle performance in a
bodybuilding powerlifting then. Yeah, obviously it will help
again. I think you have to make sure
that that you do it in the context of your optimized
nutrition and exercise, right? So it'll maybe give you that one
percentage extra boost which if you're a competitive can
obviously make dramatic amount of difference.
I would say most people don't eat to take it.
You know, there are some potential side effects, some
negative consequences and you have to take a lot more than
What most people are are thinking is is necessary.
Yeah, so it's gets good. Good answer.
I'm kind of skipping around here a little bit but verify I love
to you. Mentioned it prior to Quito, you
were, you were vegan vegetarian? What like, what were some of the
biomarkers or what did you what did you notice about yourself?
That led to switching the key to life?
It because I know some people are vegan in the trying to do a
ketogenic variation of vegan. I mean, where, where do you
benefit from? Going more towards the saturated
fats, over the vegan and kind of just compare and contrast those
two if you don't mind. Sure absolutely.
So I think most people go vegetarian or vegan for one of
two reasons. One is either like an ethical
constraints. Oh, they don't like how the
animals are treated or it's just an ethical thing that I don't
want to consume animal products because of the negative effects
on the environment, Etc. The other is more of like a
holistic. It sounds healthier, right?
What could be wrong? What could be unhealthy about
consuming, vegetables, juices fruits, right?
I mean, theoretically, it sounds like it's going to be the
healthiest kind of Lifestyle. You can have a couple, a couple
things happen though. So most, let's say your A
western diet and, you know, mostly refined carbohydrates,
fast food and you convert over to vegetarian or veganism,
you're going to feel a lot better, you're going to lose
weight. And at some point though, what
happens is and it's usually about a year into it, you start
feeling a lot worse than you did before, you don't have the same
thyroid production. You stop losing weight.
You start having, you know, issues with hair nails?
Skin. Some, a lot of people will start
getting ready. Rashes and what's happened is
really you've depleted your micro nutrient concentration
because vegetarian veganism, you're not going to have the
type of healthy fats that you need a lot of the fats that are
obtained from those diets or lifestyles are going to be from
soy based products. And soy, is probably one of the
most negative products you can consume soy initially.
Is highly used by Japanese and so the idea is that while the
Japanese eat it and they have long life longevity, 's that
it's got to be healthy. But the reality is that the soil
that we consume is completely different than what they
consume. It's a GMO modified product.
It's a estrogen basically estrogen anak compound, so it
stimulates or mimics estrogen. So for Mac, you get decreased
testosterone production, it affects your thyroid.
The other thing too, is you don't get absorption of vitamins
that you need, which are fat soluble.
So vitamin A D E, you don't get those so you get deficiencies.
So at some point, most people will start feeling pretty poorly
when you go on a ketogenic lifestyle, if you do it right,
which is maximizing healthy fats, and maximizing the
micronutrients that you're concerned, I mean, and I keep
coming back to this because I think it's very important as
Quito becomes more mainstream, which it really is.
There's a lot of misinformation. And so anybody who's just
removing carbohydrates as saying I'm keto and that's not true.
So it's very important to understand that when you go and
ketogenic you want to do it in the most organic healthy way
possible by maximizing the healthy fats that you're
consuming. Not hydrogenated oils not, you
know, fake cheeses. And then you also want to
maximize the micronutrients that you're consuming, so that you do
not get depletion of those essential vitamins and
micronutrients. So, for my personal experience,
you know, I like I said, I mean, it wasn't a body image.
I was exercising, but I noticed that my exercise performance was
decreasing, you know, I was fatiguing more.
I didn't have the same power output.
And I wasn't that old to use that.
As my excuse, I figured while I'm in medical residency or
medical school. I'm exhausted.
That's why and it turns out that that was completely the opposite
in terms of markers there's a lot of markers.
You can look at probably the best ones are going to be
insulin level. So most primary care.
Doctors when you go there, they're going to check a
hemoglobin A1c, which is a kind of three week.
Average of your glucose level in your blood.
That's okay, but it's not going to really catch early onset of
insulin resistance, the better test for, that is the insulin
level and mine was elevated. And which I would think based on
my exercise and my nutrition. It should be low but it wasn't.
The other thing that is pretty telling is a high res, Europe.
You so high sensitive. Syrupy is a marker of
inflammation. In in the body it's not
specific. So it just tells you that
there's inflammation or doesn't tell you where that information
is coming from a mine was elevated.
And again the question is, what was that from?
I think part of it was from over doing exercise.
Part of it was I was working nights based on, you know,
medical residency. And so I had quite a bit of
information but a big part of it was also the nutrition
component. And then my cholesterol LDL
profile was out of whack and, you know, that's a huge topic.
So I think, you know, we might have to talk about it at a
different time but just basically, you know, my LDL was
elevated, but more importantly, my type of LDL was not in the in
the way that I wanted and my triglycerides were high and for
Less There's the triglyceride. Really is a representation of
sugar intake. So triglycerides, basically, if
you consume glucose fructose, the body converts those into
triglycerides for transportation and storage.
So, if you have high triglycerides, it's not that
you're eating too much fat. It's that you're eating too much
refined carbohydrates. Very interesting.
Yeah. So taking all those things into
account and on top of it, the way I felt.
I mean it was definitely pretty evident.
At that there's something not right with what I was doing.
Yeah, no that's good. There's a have several clients
now that that have gotten their blood work done recently and
I've got my blood work done, I think I texted you about this a
couple weeks ago but I think a lot of people's ID on
cholesterol is skewed because it looking through the lens of
what's normal on a standard diet and instead of how things should
change and shift as you go key do so Having a higher LDL is not
necessarily indicative of something wrong, especially if
your key to adapted. So could you kind of touch on
that a little bit? Yeah, definitely it's great
question and it's a pretty frequent question that I think
there's a lot of confusion out there on.
So, you know, we have been taught, LDL is a bad cholesterol
and HDL is a good cholesterol. Unfortunately, that is not
necessarily true. And part of what happens is,
There's different types of LDL, and the most common are going to
be A poby & A Poe, a and so, and what happens is, when you
consume a ketogenic diet, you develop these increased LDL
markers but they're what we call fluffy clouds.
So if you think of it, kind of in a picture format, you get
these big fluffy LDL particles. That are derived from the fact
that we consume these are not metabolically active.
They go down in your blood vessels, you know, they do not
cause any damage to the endothelial cells, your body
needs cholesterol in order to do all the functions that you need.
So cholesterol is very important for hormone production,
testosterone production of thyroid production.
It's very important for all the cells in your body because The
outlying of all the cells is fat and cholesterol.
When you consume refined carbohydrates, you make Berry
they're called small particle LDL.
So they're very, very small and they're Jagged.
And what they do is when they go in your blood vessels, they
actually do damage to the endothelial and the endothelial
cells are the cells that line, the blood vessels.
And so, that starts to Cascade where you get inflammation, you
get Macrophages that come and the form plaques.
So, what happens when you start a ketogenic lifestyle is that
you start consuming higher qualities of fat and from that,
your LDL can go up, but if you're just looking at LDL which
is standard cholesterol test will do, it's only going to tell
you that ldls up. Well that's fine but I need to
know what type of LDL particle is at the big fluffy ones that
are not going to cause any symptoms.
Not cause any damage or is it the small ones which are going
to cause all the arthrosclerosis that we have, and the cardiac
disease. So when people tell me their
ldls, doesn't really mean anything to me unless it's like,
you know, over 1000 IU. I want to know, number one, what
is the HDL? What is the triglyceride?
And then what is the a PO B to APO A1 ratio?
Because that to me, is going to give me so much more
information. Inevitably what happens is Is,
you know a patient or client starts a ketogenic lifestyle
then goes to see the regular doctor they check a cholesterol
panel Del Deo, is, you know, 250 and the doctor wants to put them
on a Statin. Yeah.
And clean it. And that unfortunately is
something that we need to educate people on that.
Number one, if you're having good types of LDL that's good,
you want that? It's not going to cause cardiac
disease. It's not going to cause stroke,
it's not going to cause any of those.
Shoes. But it's one of those things
where, for 50 years we've been told that that is bad Ryan.
So, every commercial, every person you talk to, if you tell
them that you're eating high fat, they're going to tell you
the initial reaction of pretty much anybody who is not versed
in Quito is going to say, oh my God, you're gonna kill yourself.
Why you do? Yeah.
So I almost laughed because I find it.
So ironic that that we've been telling people for the last 50
years, do low-fat, do high-carb, obviously healthy grains which
is a misnomer and based on that, we've had massive obesity,
massive diabetes, metabolic syndrome, cardiovascular
disease, is the highest it's ever been.
And yet if you tell something different, they're worried that
you're going to, you know, kill yourself or have a heart attack,
just doesn't make sense. Like, if something's Not
working. Let's try something else.
Let's try something that. Obviously the research shows is
working. It is pretty discouraging.
Like I'll have somebody that feels and looks performs better
than ever had had before been they'll get, you want to hire
LDL reading and they won't even be broken down for the, the type
of the other just be higher in general and they're just trying
to think based off of what they've been told through, you
know years of just the society with it.
What's telling them is it and they automatically assume the
keto diets. Not right for them and it's just
a very discouraging. Yeah.
And on that note, you know, there is so having said what?
I just said you can get some elevation in those small LDL
particles on a keto diet, so it is possible and usually it's
going to be from a fat source that is mostly dairy-based.
So some people, especially if they've had difficulty with
obesity, insulin resistance, or pre-diabetes, or To be much more
sensitive to Dairy and so they can actually get an insulin
response to that and get some of the negative type of LDL
components. So, if I see somebody who's
doing keto and yet, their LDL goes, you know, pretty high
triglycerides are higher than I would expect and the ratio of
the small particle is high. I will immediately say, okay,
let's get off of the day or a component.
Let's increase your fat percentage.
Percentage from MCT or, you know, more of a monounsaturated
fat and those numbers will normalize as well.
So you have two number one, understand kind of the
biochemistry behind what's going on.
But also number two, you have to be adaptable with yourself with
clients to say, look, you know, there is no one-size-fits-all
treatment for this. We need to be adaptable and see
how you specifically our Ending to what?
We're what we're consuming. Right?
Right, so good. Good first step of idiot to
remove Dairy. Now what about butter having
less lactase? Is that going to be is much an
issue. Not as much if if you really
want to maximize the fat concentration but decrease the
chance of insulin production, you can do something like Gigi.
So GE is going to be basically the butter without the milk
products. Some of the milk products like
the kcn, you can get an inflammatory response and so you
if you're having those issues, you know, a lot of times people
will go ketogenic you drop that initial 20 30 pounds and then
you stall. Part of the issue is probably
the dairy component. And so, in that setting, if you
really want to maximize what you're doing, I would even
remove the butter and go to something like e as an
alternative. Like the heavy cream and do
coconut milk instead. So there's ways to kind of
manipulate what you're doing. Still have the benefit of the
fat intake, but just change the type of fat.
I'm a big proponent of medium-chain triglycerides.
You know, MCTS which are all the Rave because your body handles
them differently so when you consume them, they're used for
fuel your body cannot turn. Those into fat stores.
And basically, it also enhances glucose absorption in your
muscles which is very, very important.
So you're improving the utilization of glucose, but
you're also consuming a fat that is going to be used as energy
and not stored as fat, right? And so, you know, there's ways
to kind of make subtle changes in your routine.
I think part of the issue with a lot of Is that there's still
this perception that it's a one-size-fits-all.
So change your mind macro-nutrients to 80% fat, you
know, 15% protein, 5% carbohydrate intake and you're
going to get results. Well, not necessarily, you know,
there has to be some fluctuation, some modification
based on what your body kind of metabolic profile is and what
it's doing. Absolutely, absolutely.
I'm trying to I'm actually An experiment with Danny, for the
latter part of this year, October, November December.
We're going to manipulate protein and fat ratios to see,
which kind of lends itself to the greatest muscle growth with
the least amount of fat gain also.
So, I'm curious to see how that will work out.
Speaking of which, I know you're kind of a big proponent for
biohacking. N equals 1 experiments which
were all fan of here. What's like, let me just kind of
give you a rundown of this experiment currently, and you
can kind of Critique it if you would.
So it's not perfect agreement because we're not returning to
Baseline each month. So it's kind of hard to gauge
progress independent of each other if each variable but
basically for the first month we're going to simply be
increasing 500 calories. It's all going to become all
kind of come from a protein. The next month is going to be
500 calories, all from fat. And the third month is going to
be 500 calories, all from our, from a combination of the two.
So I'm going to be like my Baseline, Baseline is about,
2500 calories, we're going to increase to 3,000, okay?
And then you know first month, protein s with fat there month
both, what would be some kind of good biomarkers.
But what can we do to reduce the standard of are there?
Yeah, so let me just make sure I get this straight.
So first month, it's just going to be increasing protein, 500
calories and The next month, you're going to remove that
extra excess protein and just increase your fat.
Yeah, right. Yes, I'm not gonna go above 3000
but then the third month is going to be like half and half
half protein. High fat correct.
Yes. Yeah.
I know like, ideally we would have enough time elapsed time
between months that we could return to Baseline you know can
recalculate our our our energy expenditure you know, needs and
Hands and kind of re-evaluate that Baseline but we don't have,
you know, six months / variation.
So what is your end goal? Are you trying to increase
muscle mass or you try to increase power output?
Are you trying to decrease a percentage or what is the
endpoint that you're looking at? My overarching goal is to figure
out what would be the best protocol for basically a
ketogenic offseason. So from a building hypertrophy
standpoint, I want Minimal fat game but mostly maximize muscle
growth not even so much strength, just pure muscle
growth so I cuz I mean, obviously it's going to be
different for every individual. But from a selfish Temple, I
want to figure out what ratio I should increase more during my
off season months. You know, prior to a competition
to really maximize, you know, looking better and bigger on
stage next time. I compete right room car.
So I mean, there's a couple ways that you could go about trying
to find And the answer to that question, you know, probably the
best scientific one is going to be the combination of subjective
and objective data points. So it's objectively like, you
know, how to, how does he feel in terms or how do you feel in
terms of your power output? You know, in terms of your
ability to recover objectively? I would do more of a power
output, so you could You any number of kind of exercises,
which measures power output, probably the best is going to be
like a rope, you know, like a stationary row machine and see
when you start like, have a baseline of what kind of power
output he can do in a maximal effort.
So basically get on a seated row.
Get at the highest resistance that you can have and do like a
burst. At 30 seconds, this is the max
Power output that I can pursue perform and then repeat that
every month down the road. Second thing that you could look
at would be your growth hormone production which is really what
you're trying to accomplish. I think you just increase growth
hormone production maintain your testosterone production and
based on that you're going to increase your muscle mass.
You know, really the kind of way to check that would be an igf-1
level. There are some very abilities
That. But that would tell you, you
know, are you suppressing your growth hormone?
Are you activating your growth hormone?
I would measure testosterone as well as a Baseline and see
because you can have some variability in the testosterone
levels based on your nutritional intake.
And then I would also check insulin level.
All those, obviously you have to do blood tests.
I would also check your test, all your thyroid, Auction your
TSH free, T4 free T3 to make sure that you're optimizing your
thyroid function, which is going to help increase in muscle mass.
All those, you need blood test for way to kind of do a
inference would be doing either, a continuous glucose monitor,
which now most, you know, most people don't want to use that,
but you could also just be tracking your glucose a little
bit closely especially after a exercise.
So get your Baseline glucose level every morning before your
training session. And then after your training
session, see what the response is.
If it's significantly, elevated post-exercise, then chances are
your growth. Hormone production Sweet'N Low.
Your testosterone production is going to be affected and so that
you can kind of infer based on that level, if what you're doing
is working or detrimental. So ideally my glucose should be
low. After work and that would
indicate a higher growth hormone.
Yeah, I mean, basically, what its gonna indicate is a lower
insulin level, which is going to in turn, also likely and this is
just an inference, you don't know this 100% for sure but it's
likely going to have a lower insulin level.
And so from that you have lower cortisol, lower stress hormones
and you should have higher growth hormone from the But it's
just an inference so you know, it's not 100% accurate.
Yeah. When you get into biohacking
there's so many different and get expensive with all the
different tests that you can run.
Yeah. And that's one of the issues
where it's by hacking at this point, is that when I look at
backing, I look at it a little bit differently, you know, it's
cool. It's a little bit sexier to have
these fancy tools that people are Loading, you know, from
light therapy to buy a modulation to like Evie sauna.
I mean there's a lot of definitely cool technology
that's out there that you can use to improve your health
performance exercise performance.
Obviously, if you are a professional athlete money is
irrelevant, you can use it to maximize your benefit if you
have like .5 percent Improvement at that level, that's going to
to be the difference between winning and losing.
When I look at biohacking, what I look at for my clients Beyond
just the fancy tools is much simpler methods of checking and
much simpler methods. Like, yoga meditation, stress
reduction, you know, light therapy, which is not expensive.
Blue light blocking glasses, which are not expensive
gratuity, which is free, right? So there's a lot of things that
you can do. Within the biohacking Spectrum
nutrition is so without nutrition.
The right? Type of nutrition by hacking is
irrelevant in my opinion, you know, you can do all these other
fancy things eat McDonald's and you're not going to get any
benefit from the by acting so. So I look at it as nutrition as
the Baseline. And then from that, how do we
maximize the nutrition that were consuming by addressing all
these other components like sleep?
Like Light like stress to decrease your stress hormones.
Decrease your sympathetic nervous system and maximize the
effects of being in ketosis. And so that's I think a better
way to really look at backing. My opinion will sleep, sleep is
huge. What are what are some of your
hacks for increasing sleep? I've noticed personally that I
tend to need less sleep on keto like six hours on.
Keto, to me, is I feel more rested than 8 hours.
With carbs, right? But what are some, some methods
to kind of trigger the body, to fall asleep, stay asleep, and
get a better quality of sleep, right?
It's a great question. So it's important to first look
at sleep and know that there's different types of sleep.
So there's many different types but the most important ones are
going to be deep sleep and REM sleep.
So REM rapid eye movement is when you're dreaming,
essentially the Deep sleep is really when you get the recovery
that you want. So you get the increase growth
hormone production, you get the decrease in pathetic nervous.
System activation. That's really when you're
getting the maximum benefits and healing right in order to really
know though, you have to kind of know when you're in that sleep
pattern and there are some tools out there, I use or ring which
helps me track it and I Tell you that my sleep pattern is very
poor and that's I think from many years like 10 years of
being up at night working. That's how to dramatic negative
effect that my quality of sleep. So what do I do to try to help
improve that sleep as a couple things?
So I try to minimize my exposure to electronics at night, so
iPads, computers TVs. They admit a ton of light that
that can suppress melatonin production and melatonin is
going to help you kind of get into that sleep, that you need.
If you're going to use those products, then I would use like
blue light blocking glasses. So that you diminish the
exposure and you diminish, the Melatonin suppression other
things. Body temperature has a huge
effect on your ability to sleep and access those deep sleep
levels that you So either taking a really cold shower, dropping
the temperature in your room so that it's less than, you know,
ideally it's 65 degrees, but if that's too cold less than 70
degrees and then timing of your food intake.
So, not eating at least three hours prior to sleep.
When you consume food that negatively impacts your ability
to fall asleep. It also negatively impacts your
growth. Hormone production, which is
what you want at night as well. So you definitely want to be
careful. Don't eat late at night, those
are three things, obviously, sleep hygiene.
So you want it to be as dark as possible sometimes when I'm
traveling, I'll even use those kind of night shades, which is
kind of embarrassing. But it works, you know, sound
quality. So making sure that you really
don't hear. And I think because I travel
quite a bit that's when I tend to matter, semi-sleep decreases
tremendously and so I'll use earplugs.
And then, you know, the night shades to basically block out
the light, having a routine where you're basically doing the
same thing every night. You know, for children, we have
a routine for them so they're adapted, they know what to
expect, same thing for your body, having a routine, where
you say, okay, I go to Bed essentially, around the same
time. Prior to that, I do these
certain things to kind of get myself ready to sleep is
important and then doing something like, yoga meditation
for 10 minutes before. You know, before you're about to
go to bed, will actually increase your parasympathetic
nervous system. Decrease your sympathetic
nervous system and help you sleep much better.
So that's another powerful way to do it.
And then really, with the biohacking component is, don't
try everything at once. Try one modality at a time and
see how your body responds, I think is important.
So that way, you know what specifically works for you, you
know, because if you do all these different things at once,
you have no idea what which one is it that I'm getting benefit
from? Yeah, absolutely.
I need to get better on my sleep as well.
I think the other yeah, definitely we all do.
I'm the world's worst about, you know, being on the computer
working or something till the 19th hour and then I go to bed.
And it's you know, right before I go to bed I'm still looking at
the harmful light rays and whatnot.
What? Just out of curiosity like when
I when I compete and I'm at a really lean body fat person, I
don't know if it's because my my sympathetic nervous system is
just on overdrive that last month of prep or what, but I'll,
I would only average like three hours of sleep.
It would not be a quality sleep. Is that, is that at the lunar?
You get, you tend to sleep less. Is there any correlation there?
That's a good question. I would say that yeah, probably
because dropping, you know, fat and trying to get cut to that
degree that you need to on a stage.
I think it's probably too much of a stressor on your body, you
know, and to the point where you're activating your
sympathetic nervous system, which is making it harder for
you to sleep, I'd have to really look into it.
To answer your question but just off the top of my head I would
say that that is most likely what's going on you know your
it's too much of a overdrive on your sympathetic nervous system
and so that's going to negatively affect your sleep and
definitely the quality of sleep that you're going to get as
well. Yeah, it's it's crazy.
I love that I love just the intensity have filled with the
synthetic nervous system on overdrive, but it's definitely
not sustainable. I think after that show, man, I
like I crashed for Like seven times straight iPad.
But yeah, I mean you know I think if you're doing it for a
short period of time, then obviously you're going to get
the benefit that you want that being cut and long-term effects
are, probably not going to be too bad, but if you're
chronically doing it, that's when it really becomes an issue
where your body has a hard time, you know, adapting to it and
you're going to have the negative side effects like you
said. It's like sleep.
And, you know, also, you probably noticed that you're
going to get sick a little bit easier and you know what?
And that's also because your own sympathetic overdrive mean
system takes a hit. Exactly.
And there's a way to quantify that, which, you know, by your
HRV measurement, which I think is probably something we could
talk about maybe on a different episode, but that, it's that's
also really powerful. Heart rate, variability is a
Really powerful tool that you can use to measure where you're
at in terms of your sympathetic or parasympathetic nervous
system. And you can use that to kind of
tailor what you're doing and it's extremely powerful.
Yeah, I've actually had that written down as one thing to ask
you that the Blood Flow Restriction Training.
That there's a long list, man, but I know, we're getting a tan
over an hour already. So real quick ways are your
heard your children to back down, there, are they Kito.
But yeah, it's a great question. So they are.
I don't like to use the term keto with children because I
think, you know, it's a, it's a variation on what we're doing,
they, you know, children obviously have different energy
outputs there. They need different nutrients
because they're growing in order to not surprise us growth,
hormone, production, testosterone, production, and
children. You Definitely, do not want to
restrict their carbohydrate intake to the degree that you
were. I would.
So they are keto in the sense that they eat real nutrition.
So food that they eat is quite varied.
They eat what we eat but like for instance I'll do a lot of
intermittent fasting so I'll do 24-hour fast 3 to 5-day files
that would never recommend you do that for a child but when
they consume food, they consume Healthy quality food.
So eggs, bacon cheese, you know, in terms of carbohydrates
they're going to eat complex carbohydrates.
So green vegetables, they do not eat refined sugars for the most
part, they do not eat. Refined carbohydrates.
They do not eat hydrogenated oils.
So in that sense, yes, they are key do but it's a modified
version. You know, kids being being kids,
we educate them. So we explain what we're doing.
So it's not so much as here eat this because it's healthy for
you and because I'm your parent and you need to do what I say
it's more. Okay, this is why we're doing
this. And it's important to know that
children are going to model themselves after what they see.
So you have to preach or you have to practice what you
preach. You have to do exactly.
You're saying if I tell a child, you know, don't drink alcohol.
And meanwhile, I'm drinking to three glasses of wine a day.
They're going to call me out. As you know, hypocrite, same
thing with tradition. If I'm telling my child you need
to eat healthy food and I'm eating fast food.
Well they're going to call me out on that.
So we practice, what we preach we incorporate them into what
we're doing. So in terms of cooking, they
help we explain I think it's also important.
To teach them kind of from the beginning to the end, the cycle
nutrition. So we'll go out to Farms.
Show them how things are cultivated, eat the food food,
talk about the benefits, and then do composting so that they
see there's, you know, a cycle of life and, you know, in terms
of If they go to a birthday party which is a big issue, you
know we'll let them have something and inevitably they'll
stop themselves so they'll eat one, not feel good you know
because they get the sugar crash and say you know I'm good I
don't want anymore you know it's not 100% perfect but it's a it's
a work in progress as the way I like to look at it you know
we're we're definitely trying to get them.
To the point where they understand why we're doing what
we're doing and it's working. Our seven year old, who's our
eldest is very, very aware of food are five year, old is still
getting there. The two-year-old, you know,
we'll do whatever we tell them to or actually, will do pretty
much anything we tell them to do, but so it's definitely, you
know, constant battle. But might my thought on it and I
know I'm long-winded on this, so I apologize.
But is What I notice in a hospital setting is that we used
to see people in their 70s 80s coming in with coronary artery
disease, Strokes, you know, diabetes complications of that.
And what I notice is that especially in Mississippi and
obviously it's a little skewed because it's a very unhealthy
state, but we would see people in their 30s with, you know,
massive heart attacks or Strokes or on.
Says in the 30s and it's pretty telling, when you start seeing
people who are younger than you, having these end-stage diseases,
and the question is why? And the reason is because, you
know, our parents probably eight relatively okay, for about 40
Years of their life or 30 years, so they had that Head.
Start nowadays, children are being fed the average child gets
It's 250 grams of refined carbohydrates a day as the
average and so for 20 years of their life, they're getting this
massive, metabolic damage that may not show itself outwardly
right. It may not show itself in the
terms of obesity. But you know, what we are
noticing is that girls are having puberty at a much lower
age used to be 14. Now it's nine.
Why is that couple reasons number one, they have a
threshold of Weight gain. They need to be at least 100
pounds to get their puberty so they're hitting that a much
lower age. Secondly, a lot of the foods
that they're consuming or estrogen etic.
So the soy that I talked about all the antibiotics or hormones
that are in the food source that's causing these females to
be more estrogen eyes which is causing them to have their their
period. So we are seeing it in those
terms. So I think it's very important
that we start educating. Waiting at the youngest age, our
children. So I always tell my clients,
that, if you're doing this, don't do it for yourself.
Do it for your whole family incorporate everybody, because
number one, you're going to get a good support system.
But number two, you're also going to prevent your children
from having to see Physicians, like myself later on in life,
which is really what we, you know, we're trying to
accomplish, is it healthier Society at a younger age and I
completely agree in that respect.
You means For that. I mean, on a macro level my
motivation for Quito is, you know what can I do?
What value can I add that to share this with the most money?
Most people possible and take it from a lifestyle perspective, as
opposed to like, a short-term fix.
And it's sad to see, you know, in children who are relying
solely on their parents and their Guardians.
You know, what foods to eat to see them, just shuttled towards
the, the path of you know, early stage disease because Just
what's made available to him like it's depressing seeing you
know, Elementary School lunches that are just you know French
fries and processed meats that are cooked in vegetable oils.
It's like, you know, I don't care what that drone.
That's not healthy, you know? Exactly.
And it's interesting because when I was growing up, I mean,
I'm not that old. I talk like I'm old but I'm 39
when I was growing up. There wasn't this access to so
much corn attrition. I mean yeah, there was fast food
but in general it wasn't like Free meal was chock full of
horrible products. Now, it's every meal that a
child has has to have a dessert or how's that cookie, or some
sweet thing that back in the day it was like, okay, maybe once a
week, you get a dessert or something.
But now it's inevitably the juice that they're drink or one
of my biggest pet peeves is I see young children being fed
Gatorade because they're, you know, playing soccer for Five
minutes. Here's a newsflash, they don't
need Gatorade. Okay?
No, child. Really nobody unless you're an
elite performing athlete, needs Gatorade.
And yet it's a staple of everything.
You know, granola bars are touted as being healthy and
they're not healthy. It's basically a sugar sugar
stick. Yeah, absolutely.
And there's a hidden people who are trying to feed their
children. A Healthy nutrition are Mark
because what they think is healthy is actually not healthy.
Hmm. I mean I haven't looked I don't
have children so I haven't looked at many of the baby foods
but I remember I believe correct me if I'm wrong here but a lot
of the baby foods are just chock-full of sugar like I'm not
not just fruit sugars but just you know added sugars well like
so one of the most important things you can do as a as a
mother when you have a child is to breastfeed, right?
So, some people can Can't do it for different reasons and if
they can't, then they use formula.
So pretty much. Every formula out there is full
of high fructose, corn syrup or fructose base.
And so we're setting these children up from the moment that
they're born, what they do is if a baby is crying, when they're
born, they take a sugar solution, they dip like the
pacifier in it and they shove it in the baby's mouth.
And so, what we're doing is conditioning.
From the onset. That if you're upset, if you're
cranky, here's a sugar solution that's going to calm you down, I
see it. You know repeatedly we're
parents will use food as a reward system.
You've been good. Here's a cookie.
You've been good. Will get your ice cream, you
know we my wife and I and I'm very lucky because my wife also
practices this hundred percent and she's one of the ones who
Ooh, really pushes the health and nutrition with our children
and is patient enough to deal with the responses.
But you know, we've actually, you know, we've had issues where
in the past we've used it as a kind of reward system and we
were able to recognize that, hey, this is not a good idea
what we're doing and we stopped it.
It's a hard thing to do. Especially for people who have
children and know that, you know, you're going to get a
response from them, they're gonna give you a hard time but
children are very Adaptable. So if you do something and you
stick to it for two weeks or so, you're going to basically kind
of train them that you know what food is not a reward for you
anymore. You're going to eat healthy and
eventually they'll respond because they have no other
choice and that goes for like eating healthy food, to one of
the things that a lot of parents will tell me, is how do you get
your child to eat healthy. And my response to them is you
got to stop feeding them. Unhealthy food.
If you're constantly stimulating their brain receptors with
highly refined carbohydrates and fats that are unhealthy and then
you try to feed them something that is quote, unquote, healthy
like a complex carbohydrate, they're not going to eat it,
it's not that they're picky, it's that they've been
conditioned by these food sources that are, you know,
designed to really kind of give you a psychological addiction,
they're not going to be able to eat healthy foods because
Physiologically and psychologically, they're adapted
to eating just plain sugar. Yeah, it's crazy how that
psychological addiction carries through to adulthood, you know,
people will train for 30 minutes and they think they've earned
you know it shake or something that's nothing but you know
sugar. Yeah.
It's a it's a depressing depressing habitual movement,
that's not trending in any right direction whatsoever.
And that's so important that you just mentioned that because If
you think about it, we as a society exercise, more than we
ever have, right? I mean, it's a
multibillion-dollar industry and yet where the sickest we've ever
been. So it's not, it's not the
exercise that's benefiting us. But like you said, you know,
number one, we feel virtuous. I just ran 30 minutes.
I earned myself this, whatever this bar or like, you know, I've
been running for 30 minutes. So I need a Gatorade to
replenish my electrolytes and now you do.
You know, you don't need that and yet inevitably, that's what
people believe. And that's what marketing is
told us, right? So, you're inundated with
commercials telling you to eat this latest and greatest
product, the reality is that you don't need it.
I mean, if your key to adapted, you do not need it, you need the
electrolytes. Sure.
But you don't need that in the form of, you know, refined
carbohydrates. And so in the other thing too is
that, you know, If you get on like a stationary bike or
treadmill, that is going to overestimate the number of
calories you burn. Yeah.
And so, you think like, okay, I burn, 400 Cal, I can eat for 400
calories. So number one, you've
overestimated the number of calories that you burn.
And then number two, calories are different.
Not a calorie is not a calorie. So if you go out and you can
zoom 400 calories of fat, post workout, that's going to have a
different Metabolic Effect on your body versus if you go.
And you consume 500 or 400 calories of plain sugar.
Yeah. So you know, most of those
products that people are consuming post-workout are just
basically sugar dressed up in fancy, you know, products.
Yeah. And it's, it's just unreal man.
Like a, it's mind-boggling to me.
What, what I used to think to was, was healthy versus what
I've learned now, is healthy. I think, the society specially
American side that we're Just we're just ignorant, you know,
it's not that we don't want to do the right thing.
It's just that we simply don't know what the right thing is.
And that's what's so cool about the keto Community is that we're
all genuinely trying to help each other reach that goal and
it's a virtuous like genuine community in my opinion, and I
think the Grassroots movement of it will be, you know, the
distinguishing factor that makes this movement a lifestyle, that
helps others. So I agree.
I think it's extremely powerful. I mean I was very Press with the
people I met at ghetto gone from you know people in the
healthcare industry that are thinking outside the box to
people like yourself. We're looking at it for exercise
performance and you know, muscle mass to like your everyday
person. Who's just trying to figure out
outside of the kind of standard Norm of what they've been told,
how to improve their health, how how to feel better, but also how
to improve their longevity and it It's a, it's a very
Grassroots, but Community, where I've noticed that everybody is
willing to share the information right for the, for the better
good. It's not like, I know this
information and because of that, I'm not going to tell you, it's
quite the opposite. It's number one knowing the
information is important, knowing the right information is
important but that's only the first step.
The real, real important thing is implementing it and then add
being adaptable. Based on your response you're
open to making changes you know, because it's not a
one-size-fits-all people will have different responses to it
and but yeah, the community itself I think is awesome.
Yeah, I completely agree completely, I will document.
See I have not even made it half with you.
My question is chairs. We're gonna have to do it a
second podcast. Wow.
We're already at an hour and a half, so I don't, I don't want
to take too much of your time. That's okay.
Yeah, it's been a pleasure talking to you, absolutely.
What's a have any parting? Parting thoughts, or anything?
What can people go to find more about about you?
Yeah, so I do a couple things. My website is John lamanski, I'm
d.com, I do one on one coaching with individuals using bio
hacking but also ketogenic lifestyles of Base.
I have a program called the key to dr.
Program where everything that we kind of talked about is
incorporated into it meal plans. Your message has a private Forum
where you know you interact with me.
Ask your questions Etc and then I do Virtual Office hours.
So if you want to ask me a question, all you got to do is
sign up for Virtual Office hours and it's free and it's just a
way to get more information out there for people who are
curious, but not willing to commit right away.
And then, yeah, I got a few things on the horizon in the
process of writing a book. So come out hopefully in the
next year or so. And I'll be on a few speaking
engagements and hopefully back on your podcast to finish all
the questions that we haven't addressed.
Yeah, it's a, it's very exciting for me to have no connection
with yourself being, you know, in the medical industry because
you bring a certain expertise to the table.
That is not common within the keto field because it seems like
traditional medical practitioners or so.
So slow to adopt and not near as open-minded to this as a
lifestyle. It's exciting to see you counter
that. Well, thanks, yeah, I mean, I
think speaking for the medical establishment, I think people
have to understand a couple things.
Number one that we're not trained, this way, we're trained
to treat the diseases that we see not prevent the diseases.
And then number two, the focus for Physicians.
Through training is to do a subspecialty where they're going
to maximize the amount of money. Sorry, my son came in and so
they're not trained that way and they're going to go into
subspecialties that are going to pay more.
So we don't have enough primary care, doctors, they're
overwhelmed and they don't have time.
Unfortunately, to talk, I mean, you and I have been talking
about this for over an hour and a half and we haven't delved
into probably a Action of the information that we would need
to. Imagine a primary care doctor
who has 15 minutes for an appointment.
How's he going to really talk to you about this?
So you have to kind of understand from from their
perspective, it's not that they don't want to, it's that they
can. If the system is not set up for
that way. If if I didn't spend, you know,
last 12 years. I mean, I read three books a
week on the, on the subject, you know?
If I wasn't making this my priority, then I wouldn't be up
to date with the information, but I feel that as a physician,
I have a duty to really help people, right?
So our first priority is to do no harm and I feel like the best
way to really not do harm to people, sorry about that is, is
by addressing issues before they Or in stage, so addressing
metabolic syndrome, addressing diabetes, addressing all the
different types of chronic medical diseases that we
experienced before. It gets to the point where
they're hospitalized or are seeing the side effects of all
the medications that they're taking cetera.
So, I mean, it has to be really a lifestyle and that's why I
don't call it a diet. It's a lifestyle.
This is not something that you're going to do short term.
This is something that you're going to use and make it part of
your life. To make sure that you maintain
your health like the central. Absolutely, absolutely getting
it from the, from the base up and as as opposed to quickfix
short-term solution. I mean, that is the name of the
game without a doubt. Absolutely Bizarro man ski.
It's been an absolute pleasure, sir.
And I appreciate your time, and I would definitely love to do a
follow-up podcast because the the questions are still there
for sure. Yeah, let's do it.
I'm excited to talk to you again.
Thanks for The opportunity always a pleasure talking to you
and hope your listeners. Got some good information out of
this, I believe they will, for sure abstain got some good sound
sound effects on the background sounds and it makes it real,
right? I mean, you get to it and it's
just part of it. Well, you know, part of it is
that how do you incorporate Quito, in your lifestyle, in the
setting of, you know, children? I mean, you know, you have to
our lives are so difficult in the sense that, you know, we
have ABS. We have to commute, we have
bosses, we have family, we have in-laws, we have children.
How do you incorporate this into that life?
It's possible. I mean, it's real, it's possible
I have three little children, you know, I'm lucky I'm a
physician, you know, can make an income, my wife is on board.
She's a big proponent of this, you got it.
Really? If you're going to do it, I
think the best way to be successful is to do it as a
family incorporate everybody into it.
Um, and I think you have, you know, maximal success that way.
And once you build those habits, I mean, they're there and it
becomes just the day-to-day and it's not even, it's not even a
difficult thing anymore, but people are unwilling to make
that initial sacrifice. I just want the Quick Fix, but I
mean once once they can tap into the benefits of this lifestyle
and really see how it's going to impact them in a positive way
for years going forward, it's that motivation should become
more than the motivation. It is to have that.
That that, that quick little highlight, you know.
Yeah, I think two things. Number one part of it is people
have tried every other kind of quick fix fad diet out there and
have had minimal success or no success.
So they're worried all of a sudden key.
Do you know, it's been around for a long time but all of a
sudden key do now is becoming very trendy.
Well, maybe it's another trendy fad diet that is not really
going to work or it's dangerous or I talked.
My doctor and they say it's dangerous or my friend says
dangerous and you're telling me to eat fat when all I've heard
all my life is fat as dangerous. So I understand why people are
resistant to try and it, but what I would say is give it a
real shot, give it, you know, two months of really committing
yourself to it. Find somebody who knows what
they're talking about. Because there's a lot of
misinformation out there, listen to podcasts of reputable people,
like yourself and, you know, Give it a real shot and see how
you feel. Check your markers, see, what
they look like? Are they improving?
Are they not improving? And then that way, you can see
this is real. And then once I think people
have that experience, see the benefits?
I mean, you don't need to sell this on people.
They see the benefits entails. Absolutely, absolutely.
Could not agree more. Well, documentary, I mean if we
don't, we're not careful. I just keep on talking about 30
minutes and it Next time. Good sir.
We'll we'll talk to you later. Alright.
Sounds great. Next time.
Good sir. We'll we'll talk to you later.
Alright. Sounds great.