1 00:00:00,000 --> 00:00:01,600 What's going on? Ladies and gentlemen, welcome to 2 00:00:01,600 --> 00:00:05,500 the keto Savage podcast. I've got special guest dr. 3 00:00:05,500 --> 00:00:09,100 John the man s the line today and he's a the ketogenic doctor. 4 00:00:09,100 --> 00:00:12,500 So we're going to have all kinds of interesting topics to cover 5 00:00:12,500 --> 00:00:14,100 when I go into the weeds a little bit here. 6 00:00:14,100 --> 00:00:17,600 So sit back to Ann and relax and learn a thing or two. 7 00:00:17,600 --> 00:00:30,400 So, without further ado, How are you doing? 8 00:00:30,900 --> 00:00:32,500 I'm doing great. Thanks for having me on. 9 00:00:33,000 --> 00:00:36,000 Absolutely, absolutely. So, just kind of give us a 10 00:00:36,400 --> 00:00:38,700 little bit of a background here. Like, what got you into Quito, 11 00:00:38,700 --> 00:00:40,300 and what are you doing now? With it? 12 00:00:40,900 --> 00:00:43,900 Yeah, great question. So I've been doing keto for 13 00:00:43,900 --> 00:00:46,800 probably around 12, 13 years myself. 14 00:00:47,300 --> 00:00:51,000 I got into it basically to try to kill myself. 15 00:00:51,100 --> 00:00:55,000 I was previously more of a vegetarian vegan kind of person 16 00:00:55,500 --> 00:00:58,600 not for Reasons but just because I thought it was a healthier way 17 00:00:58,600 --> 00:01:03,500 to eat and when I was in medical school, actually did quite a bit 18 00:01:03,500 --> 00:01:08,200 of lab work on myself basically to qualify for cheaper 19 00:01:08,200 --> 00:01:12,400 insurance. So butt out of that I found out 20 00:01:12,400 --> 00:01:15,100 that I was pre-diabetic. I was starting to become insulin 21 00:01:15,100 --> 00:01:19,700 resistant which was a shocker to me because I was working out six 22 00:01:19,700 --> 00:01:22,400 days a week. I was like, you know, 10% body 23 00:01:22,400 --> 00:01:24,700 fat. So on the outside, you know, I 24 00:01:24,700 --> 00:01:27,900 looked fine but Really, I was actually quite metabolically 25 00:01:27,900 --> 00:01:32,100 damaged so I started doing a lot of research on different kind of 26 00:01:32,100 --> 00:01:37,400 methodologies to improve health and came across a couple really 27 00:01:37,400 --> 00:01:42,800 good books on keto started reading about it and doing some 28 00:01:42,800 --> 00:01:44,600 research. I think one of the benefits of 29 00:01:44,700 --> 00:01:47,300 being an MD is that I can understand. 30 00:01:47,300 --> 00:01:50,400 Kind of the bio chemical breakdown of things. 31 00:01:51,000 --> 00:01:54,800 But in medical school and residency and practice, we don't 32 00:01:54,800 --> 00:01:57,700 actually learn much from Nutritional standpoint. 33 00:01:58,400 --> 00:02:03,900 So it really took me a couple of years of in-depth reading on the 34 00:02:03,908 --> 00:02:07,100 subject to transform what I do for myself. 35 00:02:07,100 --> 00:02:12,300 And since then, I started helping people in the same 36 00:02:12,300 --> 00:02:17,500 fashion because I think a lot of people are tired of feeling poor 37 00:02:17,500 --> 00:02:20,900 all the time, you know, it's not, I look at keto, not so much 38 00:02:20,900 --> 00:02:24,100 for weight loss, but more how to improve your health, how to feel 39 00:02:24,100 --> 00:02:26,100 better, how to improve your cognition. 40 00:02:26,500 --> 00:02:30,100 And then for athletics like how to improve your performance. 41 00:02:31,300 --> 00:02:36,100 So I did that. And then in my medical career, I 42 00:02:36,100 --> 00:02:39,600 worked in a hospital setting as a hospital doctor or hospitalist 43 00:02:40,800 --> 00:02:46,900 in Mississippi and figured out that the majority of what I was 44 00:02:46,900 --> 00:02:50,200 seeing in the hospital was really tied to what you and I 45 00:02:50,200 --> 00:02:53,300 are talking about in preaching which is you know diet and 46 00:02:53,300 --> 00:02:56,500 exercise right. The problem though is that You 47 00:02:56,500 --> 00:02:58,800 know, if you see your regular doctor, they're going to tell 48 00:02:58,800 --> 00:03:02,500 you diet and exercise and that's about the limit of what they're 49 00:03:02,500 --> 00:03:04,500 going to say. And part of that has to do with, 50 00:03:04,500 --> 00:03:06,900 you know, they're so busy. But also part of it has to do 51 00:03:06,900 --> 00:03:12,300 with as a society. I think we look for a quick fix, 52 00:03:12,300 --> 00:03:16,700 kind of take this pill, go away versus hey you really need to 53 00:03:16,700 --> 00:03:18,800 address the root cause of what's going on. 54 00:03:19,700 --> 00:03:25,000 And so as I've been doing that on kind of with my clients, I've 55 00:03:25,000 --> 00:03:28,100 noticed a traumatic Improvement and their health. 56 00:03:28,200 --> 00:03:33,900 And so now I just basically do virtual client Health around the 57 00:03:33,900 --> 00:03:35,500 country. Yeah. 58 00:03:35,500 --> 00:03:38,800 It's a just check that your website and it's so cool that, 59 00:03:39,100 --> 00:03:41,300 you know, coming from the medical for the chair and that 60 00:03:41,300 --> 00:03:44,000 you're promoting, you know, health and wellness, to to 61 00:03:44,000 --> 00:03:47,900 nutrition, over the Quick Fix of a medical pill, which is a 62 00:03:48,200 --> 00:03:50,500 definitely the direction we need to Trend as a society, in my 63 00:03:50,508 --> 00:03:53,000 opinion. Yeah, I agree. 64 00:03:53,000 --> 00:03:55,500 I mean, I think so, you know, don't get me wrong. 65 00:03:55,500 --> 00:03:58,100 I think the medical establishment Community is 66 00:03:58,100 --> 00:04:03,000 fantastic after the fact. So if you get a heart attack, 67 00:04:03,100 --> 00:04:05,000 you definitely want to be in the United States. 68 00:04:05,000 --> 00:04:07,500 We will treat you, you know, exceptionally. 69 00:04:07,500 --> 00:04:10,900 Well, you go to the hospital, best cardiologist best 70 00:04:10,900 --> 00:04:14,400 cardiovascular, surgeons, you know, you get into a wreck and 71 00:04:14,400 --> 00:04:17,100 you have severe trauma. You want to be in the United 72 00:04:17,100 --> 00:04:20,500 States because we are top top when it comes to those kind of 73 00:04:20,500 --> 00:04:25,400 modalities. But We rank towards the bottom 74 00:04:25,400 --> 00:04:28,800 of industrialized nations in terms of health, you know, and 75 00:04:28,800 --> 00:04:32,300 there has to be a reason for that as one of the most 76 00:04:32,300 --> 00:04:36,300 profitable Societies in the world. 77 00:04:36,300 --> 00:04:38,500 Why are we not number one? Right? 78 00:04:38,800 --> 00:04:42,000 Why is that? And I don't think enough people 79 00:04:42,000 --> 00:04:44,700 are asking that question. Instead, we just continue down 80 00:04:44,700 --> 00:04:49,900 the same path of low-fat refined or, you know, complex 81 00:04:49,900 --> 00:04:53,100 carbohydrates, refined carbohydrates or the Go and the 82 00:04:53,100 --> 00:04:55,700 reality is that all the studies that you. 83 00:04:55,700 --> 00:04:59,300 Look at all the statistics that you look at show, that that is 84 00:04:59,300 --> 00:05:02,000 not healing our population. It's actually making us much 85 00:05:02,000 --> 00:05:05,700 sicker. And so as a physician you know, 86 00:05:05,700 --> 00:05:09,000 are our ultimate goal. And I think the majority of 87 00:05:09,000 --> 00:05:12,100 Physicians or nurse practitioner or Healthcare professionals all 88 00:05:12,100 --> 00:05:14,500 go into it to really help people. 89 00:05:14,500 --> 00:05:18,500 I firmly believe that, but at some point, we have to ask 90 00:05:18,500 --> 00:05:20,100 ourselves. The question, are we really 91 00:05:20,100 --> 00:05:24,100 helping people? After the fact, or could we be 92 00:05:24,100 --> 00:05:28,300 of more service before by really preventing everything that we 93 00:05:28,300 --> 00:05:31,400 see in the medical field? And I think you and I would be 94 00:05:31,400 --> 00:05:35,000 in agreeance that whether your focus is on exercise performance 95 00:05:35,000 --> 00:05:39,000 weightlifting powerlifting or reversing metabolic diseases. 96 00:05:39,300 --> 00:05:44,400 The ketogenic lifestyle is a great base to start with. 97 00:05:44,800 --> 00:05:49,300 Yeah, completely, I've got a long list of questions but I'm 98 00:05:49,300 --> 00:05:53,000 going to hinge off of what you said thus far how And that mean 99 00:05:53,000 --> 00:05:57,300 in your opinion, what what what needs to happen for the medical 100 00:05:57,300 --> 00:06:01,300 industry, to kind of take more of a proactive approach to 101 00:06:01,300 --> 00:06:05,400 nutrition as opposed to after the fact, no cures with the 102 00:06:05,500 --> 00:06:08,500 medicine? yeah, that's a great question 103 00:06:10,200 --> 00:06:15,200 and I don't know if I have the answer to it but I think Because 104 00:06:15,200 --> 00:06:17,800 I know so much of it. I mean, my mom my mom's in the 105 00:06:17,800 --> 00:06:20,800 medical field and I don't know like I don't really have a pulse 106 00:06:20,800 --> 00:06:22,500 on it as much. Sure. 107 00:06:22,700 --> 00:06:25,400 But I mean there's a lot of business with medicine. 108 00:06:25,400 --> 00:06:29,400 You know what large hospitals, big Pharma like is it more 109 00:06:29,400 --> 00:06:32,600 monetary perspective that needs a change or what? 110 00:06:32,600 --> 00:06:36,100 I mean, big picture, what needs to be the, the underlying shift 111 00:06:36,100 --> 00:06:37,800 in thinking, I guess? Sure. 112 00:06:37,800 --> 00:06:42,400 So big picture, I think the big societies like the American 113 00:06:42,700 --> 00:06:44,700 Heart Association American Diabetes. 114 00:06:44,800 --> 00:06:48,200 Asian have to change their guidelines to reflect what the 115 00:06:48,200 --> 00:06:52,500 information really shows. We need more research looking 116 00:06:52,500 --> 00:07:00,500 specifically at nutrition as the as the source of our treatment 117 00:07:00,500 --> 00:07:06,800 versus pills. We need to educate healthcare 118 00:07:06,800 --> 00:07:10,700 workers at the benefit of real nutrition versus just kind of 119 00:07:11,400 --> 00:07:14,700 you know this idea of just you need to change your diet but 120 00:07:14,800 --> 00:07:16,400 nobody really knows what that means. 121 00:07:17,300 --> 00:07:20,600 I think because it is a big business. 122 00:07:21,100 --> 00:07:23,900 Any real change that you're going to get is going to be from 123 00:07:23,900 --> 00:07:29,400 a kind of grass, roots movement, which is why I really enjoy 124 00:07:29,400 --> 00:07:33,700 speaking to you. Speaking to other podcasters, 125 00:07:33,700 --> 00:07:38,200 like, Jimmy Moore and going to conferences because that's where 126 00:07:38,200 --> 00:07:43,600 you see the real power of the masses, you know, and what I 127 00:07:43,600 --> 00:07:48,400 said at Kita akan, As if you go to your primary care doctor and 128 00:07:48,400 --> 00:07:50,700 you say, hey, I want to lose weight. 129 00:07:51,400 --> 00:07:53,700 What am I supposed to do the response? 130 00:07:53,700 --> 00:07:56,500 You're going to get is well just, you know, restrict your 131 00:07:56,500 --> 00:07:59,500 calories and exercise? Okay, well, that doesn't work. 132 00:07:59,900 --> 00:08:03,300 Now, if you go to that same doctor and you say, look, I am 133 00:08:03,300 --> 00:08:07,400 going to do a ketogenic diet. This is what it entails, this is 134 00:08:07,400 --> 00:08:10,500 what the research shows. Chances are, your doctor is 135 00:08:10,500 --> 00:08:13,200 probably going to look at them. But huh, okay, that makes sense. 136 00:08:13,800 --> 00:08:14,600 Go ahead and try it. Let's see. 137 00:08:14,700 --> 00:08:17,900 See what happens. So I think if we can educate 138 00:08:17,900 --> 00:08:21,200 more people, which I really enjoy social media for that 139 00:08:21,200 --> 00:08:24,100 because it's getting the information out there and have 140 00:08:24,100 --> 00:08:27,800 those people go to their primary care, doctors and more and more 141 00:08:27,800 --> 00:08:29,800 primary care. Doctors are going to realize. 142 00:08:29,800 --> 00:08:32,500 Okay, there is some benefit because I've been telling my 143 00:08:32,500 --> 00:08:36,100 patient for the last five years, to do all these things and 144 00:08:36,100 --> 00:08:39,900 they're just getting sicker. Now, you know, they come to me 145 00:08:39,900 --> 00:08:43,799 with a ketogenic plan and they lose weight, their metabolic 146 00:08:43,799 --> 00:08:46,400 picture, it gets better. They feel better they're off of 147 00:08:46,400 --> 00:08:49,000 their medications or their titrating off of them. 148 00:08:49,400 --> 00:08:51,300 That's very powerful. I mean, that's that's really 149 00:08:51,300 --> 00:08:53,300 what we're trying to accomplish, right? 150 00:08:53,300 --> 00:08:58,000 So I don't care how you get to the end point as long as the 151 00:08:58,000 --> 00:09:02,000 endpoint is improved Health, if that's ketogenic, that's paleo, 152 00:09:02,000 --> 00:09:03,700 if that's Primal, whatever it is. 153 00:09:04,400 --> 00:09:07,900 I think it's going to benefit not only Society but that 154 00:09:07,900 --> 00:09:13,100 individual right, you know? And I think Part of the issue 155 00:09:13,100 --> 00:09:16,700 too, is that it's going to take a long time. 156 00:09:16,700 --> 00:09:20,600 I mean it's going to take I think from a big picture 157 00:09:20,600 --> 00:09:24,200 standpoint, probably close to 50 years to really change the 158 00:09:24,200 --> 00:09:27,700 perception of fat being dangerous. 159 00:09:29,000 --> 00:09:32,600 And so I think the more that we get information out there, the 160 00:09:32,600 --> 00:09:36,800 more research we do, the more studies that are published, The 161 00:09:36,800 --> 00:09:39,600 more we can influence the big societies to say, you know what? 162 00:09:40,100 --> 00:09:44,800 We need to change our Perception of fat, and we need to really 163 00:09:44,800 --> 00:09:48,400 start promoting nutrition real nutrition as the one of the 164 00:09:48,400 --> 00:09:51,500 major modalities for improving health. 165 00:09:51,900 --> 00:09:52,900 I agree. I agree. 166 00:09:53,300 --> 00:09:58,000 One of the big push backs that I always get is like the ketogenic 167 00:09:58,000 --> 00:10:02,000 diet from a longevity standpoint, you know, for many, 168 00:10:02,000 --> 00:10:04,500 many years down the road because all of my biomarkers have 169 00:10:04,500 --> 00:10:08,900 improved since keto, but there's not a whole lot of data research 170 00:10:08,900 --> 00:10:11,500 that I've found that has, you know, a human study. 171 00:10:12,000 --> 00:10:14,700 Done for, you know, lifetime following the kitchen protocol. 172 00:10:14,700 --> 00:10:17,500 And I think, you know, the more of that that comes out. 173 00:10:17,500 --> 00:10:21,100 It's going to be profound information for the medical 174 00:10:21,100 --> 00:10:23,800 industry. But what would you say to 175 00:10:23,800 --> 00:10:25,600 someone? That's kind of giving pushback 176 00:10:25,600 --> 00:10:28,400 with regards to it being healthy diet for a lifetime? 177 00:10:29,100 --> 00:10:33,400 Yeah, great question. So, you're right. 178 00:10:33,400 --> 00:10:36,000 So most of those like long-term studies are going to be done 179 00:10:36,000 --> 00:10:39,000 with rice, or excuse me, rat, or mice. 180 00:10:40,200 --> 00:10:44,200 There are a few studies out there that Looking at not 181 00:10:44,200 --> 00:10:48,000 specifically keto but more saturated fat intake. 182 00:10:48,700 --> 00:10:51,700 Some of the more famous ones are going to be the Women's Health 183 00:10:51,700 --> 00:10:54,800 Initiative which is one of the biggest studies that's ever been 184 00:10:54,800 --> 00:10:57,600 done. Which show that you have 185 00:10:57,600 --> 00:11:01,300 actually increased morbidity and mortality when you're on a low 186 00:11:01,300 --> 00:11:05,400 fat kind of diet you know you can extrapolate from that that 187 00:11:05,400 --> 00:11:07,600 okay. Well if low fat is going to make 188 00:11:07,600 --> 00:11:13,300 you sicker and die earlier than When a higher fat diet is going 189 00:11:13,300 --> 00:11:16,800 to be more beneficial, I think a couple things. 190 00:11:16,800 --> 00:11:20,300 So number one, the cost of doing research has gone down. 191 00:11:20,700 --> 00:11:24,000 There's a lot of Physicians that are starting to really push the 192 00:11:24,000 --> 00:11:27,100 envelope. In terms of using a ketogenic 193 00:11:27,100 --> 00:11:29,000 lifestyle and doing research with it. 194 00:11:29,100 --> 00:11:33,100 Probably one of the more kind of famous one is dr. 195 00:11:33,100 --> 00:11:36,900 Siegfried, who's looking at cancer research and the 196 00:11:36,900 --> 00:11:39,900 ketogenic lifestyle? And he's showing quite a bit of 197 00:11:39,900 --> 00:11:42,900 benefit from doing it. So I think, You can start to 198 00:11:42,900 --> 00:11:46,700 extrapolate from some of those studies of the long-term benefit 199 00:11:46,700 --> 00:11:50,500 in terms of longevity. One of the or two things that I 200 00:11:50,500 --> 00:11:57,400 really believe. Enhanced not only ketogenic 201 00:11:57,400 --> 00:12:02,400 lifestyle, but your longevity are intermittent fasting, which 202 00:12:02,400 --> 00:12:06,800 is very powerful tool, which I don't think enough people really 203 00:12:07,000 --> 00:12:09,400 talk about, but it's starting to gain momentum. 204 00:12:09,800 --> 00:12:14,000 And then the use of of micronutrients and healing your 205 00:12:14,000 --> 00:12:19,100 mitochondria and that all plays into the same kind of idea of, 206 00:12:19,500 --> 00:12:22,000 you know, if you improve your mitochondria, you do 207 00:12:22,000 --> 00:12:25,300 intermittent fasting, so you're improving your, you're reducing 208 00:12:25,300 --> 00:12:30,700 mtor, reducing the cellular damage. 209 00:12:30,700 --> 00:12:34,900 And also, if you do long-term, fasting, you increase your 210 00:12:35,600 --> 00:12:37,700 immune system turnover. So, you having a healthier 211 00:12:37,700 --> 00:12:41,500 immune system so you can start to extrapolate from all these 212 00:12:41,500 --> 00:12:45,000 different But he's at the benefit of longevity, there is 213 00:12:45,300 --> 00:12:48,900 still not enough data out there to say, look, you know, this is 214 00:12:48,900 --> 00:12:53,300 going to improve your life span by 10 years or 20 years, but I 215 00:12:53,300 --> 00:12:58,000 think as more research is being done, now in 20 30, 40 years 216 00:12:58,000 --> 00:13:00,500 from now, we'll see will look back and say okay. 217 00:13:00,700 --> 00:13:04,300 Now we have the evidence that shows that a ketogenic lifestyle 218 00:13:04,300 --> 00:13:07,200 is really beneficial in terms of longevity. 219 00:13:07,400 --> 00:13:11,200 So I think we're getting there. I think you and I inherently 220 00:13:11,400 --> 00:13:13,100 know. No, it's improving our 221 00:13:13,100 --> 00:13:15,200 longevity. Just, by the way, we feel and 222 00:13:15,200 --> 00:13:19,400 look, and then the research unfortunately is usually delay, 223 00:13:19,400 --> 00:13:22,600 but it will catch up to us. And at that point, we can say, I 224 00:13:22,600 --> 00:13:25,200 told you so, yeah. I mean, I don't know. 225 00:13:25,200 --> 00:13:29,000 I think, I think so many people, they don't take into account how 226 00:13:29,008 --> 00:13:32,700 they actually feel and they're just so, you know, stuck on what 227 00:13:32,700 --> 00:13:34,700 little that is out there. But I mean, if all of my 228 00:13:34,700 --> 00:13:37,000 biomarkers have improved and I feel and perform better than I 229 00:13:37,008 --> 00:13:42,800 ever have, then I think I would be very careless to You do not 230 00:13:42,800 --> 00:13:46,500 capitalize on that and I mean, if I want up dying, ten years 231 00:13:46,500 --> 00:13:47,700 earlier, which I'm very doubtful. 232 00:13:47,700 --> 00:13:50,800 But if the quality of my life, from now, until that point is so 233 00:13:50,800 --> 00:13:52,700 much more enhanced. I mean, that's that's a 234 00:13:52,700 --> 00:13:54,300 worthwhile 10 years in my opinion. 235 00:13:54,500 --> 00:13:58,300 Absolutely, he has not. So, I can't remember who 236 00:13:58,300 --> 00:14:01,500 actually said this. But I was listening to another 237 00:14:01,500 --> 00:14:04,000 podcast. And, you know, basically the 238 00:14:04,000 --> 00:14:07,800 speaker were saying, you know, it's one thing to live, 10 years 239 00:14:07,800 --> 00:14:11,400 longer, it's another thing to live, 10 years, longer feeling 240 00:14:11,400 --> 00:14:12,500 horrible. Bleah, right? 241 00:14:12,500 --> 00:14:15,400 So it's not just longevity that we want to improve but it's 242 00:14:15,400 --> 00:14:19,300 actually also how you feel during that time, right? 243 00:14:19,300 --> 00:14:23,500 And I beg you and I see the benefits of it and anybody who's 244 00:14:23,500 --> 00:14:27,300 really been through a ketogenic lifestyle for longer than just, 245 00:14:27,500 --> 00:14:31,100 a quick weight loss, phase can see the benefits, you sleep 246 00:14:31,100 --> 00:14:34,300 better, you feel better, you know, you're not as sick. 247 00:14:34,300 --> 00:14:38,100 I mean I can tell you for myself and I'll probably get sick after 248 00:14:38,100 --> 00:14:41,300 this but you know, I get sick. Maybe once every six years. 249 00:14:42,000 --> 00:14:47,000 And on top of it it's not like I'm in a isolated bubble I mean 250 00:14:47,400 --> 00:14:52,100 for 10 years or so I was in the hospital setting where I was 251 00:14:52,100 --> 00:14:56,600 exposed to so many bacteria. So many viruses, you know, 252 00:14:56,600 --> 00:15:01,300 antibiotic-resistant bacteria, something called C diff which is 253 00:15:01,300 --> 00:15:05,700 very, very difficult to get rid of and I wouldn't get sick. 254 00:15:05,700 --> 00:15:07,300 And the question is, why is that? 255 00:15:07,400 --> 00:15:11,300 Well, my immune system is extremely strong based on what 256 00:15:11,300 --> 00:15:13,400 I'm doing. From a nutritional standpoint. 257 00:15:13,600 --> 00:15:16,300 Yeah. So, you know, you'll live not 258 00:15:16,300 --> 00:15:19,500 only I believe you'll live longer but you also will live 259 00:15:19,500 --> 00:15:22,100 longer in a much healthier fashion. 260 00:15:22,500 --> 00:15:24,800 I completely agree. I mean I could I'm going to be 261 00:15:24,800 --> 00:15:28,700 120 and look better than that. I do not even know if I like the 262 00:15:28,700 --> 00:15:31,800 sound of that. Yeah so you mentioned that you 263 00:15:31,800 --> 00:15:33,600 had been key to for about 12 to 13 years. 264 00:15:33,600 --> 00:15:36,300 Is that like strict here? I'm assuming so. 265 00:15:36,300 --> 00:15:39,400 Yes or no. I mean initially it was like 266 00:15:39,400 --> 00:15:41,800 everybody else. You have to kind of do a trial 267 00:15:43,200 --> 00:15:48,800 It has adapted and evolved quite a bit since then I now do 268 00:15:49,700 --> 00:15:53,400 variations on keto depending on what I'm trying to accomplish. 269 00:15:53,400 --> 00:15:57,600 So as I mentioned before, I do have quite a few clients that I 270 00:15:57,600 --> 00:16:00,400 work with. A lot of them are like Tech 271 00:16:00,400 --> 00:16:05,100 entrepreneurs or CEOs and so I'm going to advise them to do 272 00:16:05,100 --> 00:16:09,900 certain things like intermittent fasting or short-term fast or 273 00:16:09,900 --> 00:16:14,100 cyclic ketosis and Before I recommend doing that, I do it 274 00:16:14,100 --> 00:16:16,700 myself just to make sure that I know what it's going to feel 275 00:16:16,700 --> 00:16:18,300 like I don't want to tell somebody. 276 00:16:18,300 --> 00:16:22,400 Hey you got to do a five-day fast and not know what it's 277 00:16:22,400 --> 00:16:24,000 going to feel. Like I want to be able to 278 00:16:24,100 --> 00:16:26,600 reassure them that, at this point in the fast. 279 00:16:26,600 --> 00:16:28,200 This is how you're going to feel that's normal. 280 00:16:29,400 --> 00:16:33,900 So, in general right now, I'm training for a triathlon. 281 00:16:34,300 --> 00:16:39,200 So I will do pretty strict, you know, for six days out of the 282 00:16:39,200 --> 00:16:40,500 week. And then on the seventh day, 283 00:16:40,500 --> 00:16:44,700 I'll kind of liberal. Sighs my carbohydrate intake but 284 00:16:44,800 --> 00:16:48,400 when I say that it's going to be you know, real carbohydrates 285 00:16:48,400 --> 00:16:53,100 like green vegetables, cauliflower things that are 286 00:16:53,100 --> 00:16:56,100 going to actually promote mitochondria health. 287 00:16:57,300 --> 00:17:01,600 I get a lot of micronutrients from supplementation because 288 00:17:01,600 --> 00:17:06,300 part of the issue also is even if you go ketogenic, it's not so 289 00:17:06,300 --> 00:17:09,700 straightforward that you say. Okay, I'm going to McDonald's or 290 00:17:09,700 --> 00:17:11,700 in and out or any other fast food. 291 00:17:11,800 --> 00:17:13,700 Restaurant. I'm going to take the bun off 292 00:17:13,800 --> 00:17:17,099 and now I'm keto, not necessarily you have to also 293 00:17:17,099 --> 00:17:20,300 focus on the quality of the ingredients that you're 294 00:17:20,300 --> 00:17:22,099 consuming. I completely agree. 295 00:17:22,599 --> 00:17:25,099 Yeah. And I see a lot of people do 296 00:17:25,099 --> 00:17:29,700 that whether, you know, going to whatever fast food restaurant, 297 00:17:29,700 --> 00:17:32,600 saying that their Quito, and then stalling out, will they 298 00:17:32,600 --> 00:17:35,700 reason you're stalling out is because you're not actually 299 00:17:35,700 --> 00:17:37,900 getting the micro nutrients that you need. 300 00:17:38,000 --> 00:17:42,100 So your mitochondria is still sending out signals saying hey I 301 00:17:42,100 --> 00:17:47,500 am cellular depleted so you need to feed me more and it's this 302 00:17:47,500 --> 00:17:50,900 concept of, you know, I'm nutritionally. 303 00:17:51,000 --> 00:17:53,800 Depleted at a cellular level yet. 304 00:17:53,800 --> 00:17:57,800 I am consuming ton of calories. So hourly, I'm still not a balk 305 00:17:57,800 --> 00:17:59,600 liesecke. I'm still gaining weight. 306 00:18:00,400 --> 00:18:04,300 If you start focusing on the micronutrients and combine that 307 00:18:04,300 --> 00:18:07,300 with a ketogenic lifestyle, that's extremely powerful. 308 00:18:07,300 --> 00:18:10,000 Not only do you, you know, improve your health at a 309 00:18:10,000 --> 00:18:13,500 cellular level but you also So then lose weight as a side 310 00:18:13,500 --> 00:18:18,900 effect or consequence of them. So for me it's depending on what 311 00:18:18,900 --> 00:18:22,900 I'm trying to accomplish, I'll bury things but the basis of 312 00:18:22,900 --> 00:18:26,000 what I do is a ketogenic lifestyle for sure. 313 00:18:26,400 --> 00:18:29,700 So when you are more liberal with those, those carbs for 314 00:18:29,700 --> 00:18:32,000 instance and you're having more of those green leafy vegetables. 315 00:18:32,000 --> 00:18:34,600 What would your total carbon take on that? 316 00:18:34,600 --> 00:18:36,500 They like that. Be yeah. 317 00:18:36,500 --> 00:18:39,900 Great question. So a couple things number one, I 318 00:18:39,900 --> 00:18:43,000 will time it so timing of Carbohydrate intake is very 319 00:18:43,000 --> 00:18:46,500 important. What I'll what I mean by that is 320 00:18:46,800 --> 00:18:49,900 usually on the seventh day I'm doing a pretty long or pretty 321 00:18:49,900 --> 00:18:52,800 intensive workout to the point of like two hours. 322 00:18:52,800 --> 00:18:57,400 Let's say so after a workout like that where it's mostly 323 00:18:57,400 --> 00:19:02,200 anaerobic or pretty good powerlifting session, obviously 324 00:19:02,200 --> 00:19:05,500 not powerlifting like you do. But for an old man like myself 325 00:19:05,500 --> 00:19:08,900 is pretty powerful at that point. 326 00:19:09,100 --> 00:19:13,500 That's when I'll liberalize the It'll be up to like, you know, 327 00:19:13,800 --> 00:19:19,100 at some point 75 to 100 gram. So because I've been doing keto 328 00:19:19,100 --> 00:19:23,600 for so long, I am fat adapted and people have to understand 329 00:19:23,600 --> 00:19:28,100 that when you transition to a ketogenic lifestyle, it takes 330 00:19:28,100 --> 00:19:31,200 about two weeks just to get your body to start producing the 331 00:19:31,200 --> 00:19:33,700 ketones. Unless you, let's say fast, if 332 00:19:33,700 --> 00:19:36,300 you fast for 48 hours, you're going to start making ketones. 333 00:19:36,300 --> 00:19:38,900 But most people are not going to go to that extreme. 334 00:19:39,300 --> 00:19:42,300 Then it takes another two weeks or so to really get Adapted. 335 00:19:42,300 --> 00:19:45,800 Meaning that your body actually can utilize those ketones as 336 00:19:45,800 --> 00:19:49,800 energy primarily because you have to up regulate receptors 337 00:19:50,200 --> 00:19:53,600 and you have to kind of prime your body to start using ketones 338 00:19:53,600 --> 00:19:59,200 as a fuel source. Once you've done that, then your 339 00:19:59,200 --> 00:20:02,900 fat adapted and if you liberalize your carbohydrate 340 00:20:02,900 --> 00:20:05,700 intake as long as they're good carbohydrates, you don't get 341 00:20:05,700 --> 00:20:10,000 kicked out of ketosis. So what happens is you consume 342 00:20:10,000 --> 00:20:13,500 those carbohydrates, your body. Breaks them down to glucose. 343 00:20:13,500 --> 00:20:18,400 You use those glucose because post exercise, your body needs, 344 00:20:18,600 --> 00:20:22,500 you know that few refuel. So your muscles, your glut4 345 00:20:22,500 --> 00:20:26,300 receptors are activated up regulated and you really are 346 00:20:26,300 --> 00:20:28,400 driving the glucose into the cells. 347 00:20:29,500 --> 00:20:31,600 So you don't get kicked out of ketosis. 348 00:20:31,600 --> 00:20:34,500 You might just for like, a short period of time, but as soon as 349 00:20:34,500 --> 00:20:38,300 your body utilizes that and you stopped eating and, and your 350 00:20:38,300 --> 00:20:40,100 body will go straight back into ketosis. 351 00:20:40,100 --> 00:20:46,100 So I think, Extremely powerful, the timing and the types of 352 00:20:46,100 --> 00:20:49,200 carbohydrates. Now, let's say, same thing to 353 00:20:49,200 --> 00:20:51,600 our workout. I feel virtuous. 354 00:20:51,600 --> 00:20:55,700 I'm going to go eat like an energy drink or a bar that's 355 00:20:55,700 --> 00:21:00,100 mostly, you know, package, which I don't know what the chemicals 356 00:21:00,100 --> 00:21:01,900 are in it. That's different. 357 00:21:02,000 --> 00:21:04,200 That's going to cause an immune response. 358 00:21:04,200 --> 00:21:06,200 It's going to cause an inflammatory response. 359 00:21:06,400 --> 00:21:09,600 You're not going to get back into ketosis as quickly so it's 360 00:21:09,600 --> 00:21:14,100 important that you understand. And the type of carbohydrates 361 00:21:14,100 --> 00:21:16,300 that you're consuming. So when you're, when you're 362 00:21:16,300 --> 00:21:21,200 having this taxing power, lifting workout, you're having 363 00:21:22,200 --> 00:21:26,500 pretty much 100 75 to 100 grams of pure fibrous card magnet. 364 00:21:26,500 --> 00:21:29,500 Some stray sugars car but it's mostly like a, like, a 365 00:21:29,508 --> 00:21:32,100 cauliflower kale or something like that, right? 366 00:21:32,400 --> 00:21:35,300 Right. It's definitely going to be 367 00:21:35,800 --> 00:21:39,800 quite fibrous. So you really don't absorb as 368 00:21:39,800 --> 00:21:44,000 much of the carbohydrates. In with are also beneficial 369 00:21:44,000 --> 00:21:48,500 benefiting your micro biome by giving them the types of fibrous 370 00:21:48,500 --> 00:21:52,600 carbohydrates that they like you're benefiting your Muscle 371 00:21:52,600 --> 00:21:55,300 Recovery and your mitochondria recovery because you're getting 372 00:21:55,300 --> 00:22:00,100 the micro nutrients like psyllium, magnesium zinc. 373 00:22:00,700 --> 00:22:03,500 If you don't have those micronutrients which you 374 00:22:03,600 --> 00:22:08,300 generally will not get from eating fast food or processed 375 00:22:08,300 --> 00:22:11,600 food, your cells don't work properly. 376 00:22:11,800 --> 00:22:17,000 So every enzyme in your body needs those micronutrients to 377 00:22:17,000 --> 00:22:20,900 function properly, if you don't have it, then you're not really 378 00:22:21,100 --> 00:22:25,000 maximizing your energy production and that's what 379 00:22:25,000 --> 00:22:27,500 really, what we want. We want your muscles to have 380 00:22:27,700 --> 00:22:31,400 increased mitochondrial density, and we want those mitochondria 381 00:22:31,400 --> 00:22:33,700 to be functioning at their Optimum. 382 00:22:33,900 --> 00:22:37,400 And in order to do that, you really need to feed them the 383 00:22:37,600 --> 00:22:41,500 kind of their own fuel source that they need, and you get that 384 00:22:41,500 --> 00:22:43,400 either. Supplementation, or you can get 385 00:22:43,400 --> 00:22:45,900 also get it from, you know, called Playa complex 386 00:22:46,100 --> 00:22:49,900 carbohydrates. Now, I know, you know, within 387 00:22:49,900 --> 00:22:52,800 the the key to community several different sub niches one of 388 00:22:52,800 --> 00:22:56,700 which being the the carnivore, keto, which I mean you got a lot 389 00:22:56,700 --> 00:22:59,100 of micronutrients from, you know, Quality Meat sources, 390 00:22:59,100 --> 00:23:02,000 especially if you consume the meat drippings and stuff that 391 00:23:02,000 --> 00:23:05,300 you cook off. What would you say I mean 392 00:23:05,600 --> 00:23:09,000 compare and contrast, you know, carnivore keto versus like 393 00:23:09,200 --> 00:23:11,600 having these deep, leafy greens and stuff. 394 00:23:11,700 --> 00:23:15,000 Like do you think carnivore Quito is going to provide the 395 00:23:15,000 --> 00:23:16,700 body with all the micronutrients it needs? 396 00:23:16,700 --> 00:23:18,400 Are there going to be some deficiencies? 397 00:23:19,500 --> 00:23:23,500 Yeah that's a great question and that's kind of a difficult 398 00:23:23,500 --> 00:23:26,900 question to answer diversity of topic right now it is. 399 00:23:26,900 --> 00:23:33,500 And so what I would say is a couple things so you will get 400 00:23:33,500 --> 00:23:38,100 benefit from it. In terms of decrease insulin 401 00:23:38,100 --> 00:23:43,200 production to a certain extent, you know, If all you're eating 402 00:23:43,200 --> 00:23:47,500 is protein with, I guess some thought, based on the way, the 403 00:23:47,500 --> 00:23:49,300 the types of meat that you're consuming. 404 00:23:50,500 --> 00:23:55,500 At some point, you're going to have too much protein intake, 405 00:23:55,800 --> 00:23:59,400 just based on what you're consuming and that excess 406 00:23:59,400 --> 00:24:04,900 protein is going to be converted by gluconeogenesis into fat. 407 00:24:05,800 --> 00:24:09,700 So theoretically if you overdo it and this is kind of what 408 00:24:09,700 --> 00:24:11,700 happens with like an Atkins diet. 409 00:24:11,800 --> 00:24:14,500 Where is predominantly protein-based. 410 00:24:14,500 --> 00:24:18,500 You will inevitably lose weight initially. 411 00:24:18,500 --> 00:24:23,200 But at some point you would likely Plateau because you're 412 00:24:23,200 --> 00:24:26,500 consuming too much protein. So, in terms of micronutrients 413 00:24:26,500 --> 00:24:29,900 again, it depends on the quality of the product that you're 414 00:24:29,900 --> 00:24:33,300 consuming. The other thing that I do 415 00:24:33,300 --> 00:24:36,900 caution people about with just doing protein intake. 416 00:24:36,900 --> 00:24:41,300 Is that part of what you're trying to accomplish with? 417 00:24:41,800 --> 00:24:45,600 Changing your nutrition is by decreasing mtor production and 418 00:24:45,600 --> 00:24:48,800 mtor, is basically part of your system. 419 00:24:49,500 --> 00:24:54,900 It's a way for your body to basically fight off cancer. 420 00:24:55,000 --> 00:25:00,500 So it's one of the most powerful tools that we have excess 421 00:25:00,500 --> 00:25:04,800 protein intake can actually increase mtor production, and so 422 00:25:05,200 --> 00:25:07,800 you may get some negative consequences of that. 423 00:25:09,800 --> 00:25:13,600 So I think like you said it's a very controversial topic. 424 00:25:13,900 --> 00:25:15,700 I don't think there's enough research out there. 425 00:25:15,700 --> 00:25:20,200 I know a couple people that you and I know are doing it and 426 00:25:20,200 --> 00:25:23,000 obviously, they're not having negative consequences from it, 427 00:25:23,100 --> 00:25:25,900 as far as I know, but I would just be careful in terms of 428 00:25:25,900 --> 00:25:28,700 longevity. Like we talked about mtor 429 00:25:28,700 --> 00:25:32,700 production, they might get some negative effects on that. 430 00:25:33,200 --> 00:25:37,400 And I always recommend, you know, once your keto adapted 431 00:25:37,400 --> 00:25:42,800 that you really Increase your carbohydrate intake from a very 432 00:25:42,800 --> 00:25:47,400 healthy carbohydrate intake. You also you know, if you have 433 00:25:47,400 --> 00:25:50,500 too much protein intake, you can definitely get increase insulin 434 00:25:50,500 --> 00:25:54,200 production and also decrease growth hormone production. 435 00:25:55,200 --> 00:25:58,000 So there might be some negative side effects from it. 436 00:25:58,008 --> 00:26:00,900 So it's just something to think about that would definitely be 437 00:26:00,900 --> 00:26:02,300 an individual basis. I would assume. 438 00:26:02,300 --> 00:26:05,200 But is there like a threshold like a general Principle as far 439 00:26:05,200 --> 00:26:08,400 as at what point are you consuming so much protein that's 440 00:26:08,400 --> 00:26:10,500 going to inhibit. A growth on them. 441 00:26:11,500 --> 00:26:13,600 Yeah. And that's, there's no good 442 00:26:13,600 --> 00:26:15,700 answer for that. It's definitely individualized. 443 00:26:15,700 --> 00:26:20,300 I would say that, you know, somebody like you or Danny Vega, 444 00:26:20,300 --> 00:26:24,700 who have quite a bit of muscle mass, your approaching kind of 445 00:26:24,700 --> 00:26:27,600 threshold is going to be higher than somebody like me, who's 446 00:26:27,600 --> 00:26:32,800 more Lean Like, You Know, functional endurance Athletics. 447 00:26:34,200 --> 00:26:35,900 So there's no real ly good cut off. 448 00:26:35,900 --> 00:26:41,100 I would say you can do kind of Junk measurements by looking at 449 00:26:41,100 --> 00:26:44,400 your Ketone production and also your glucose level. 450 00:26:44,400 --> 00:26:47,600 So, kind of what I talked about Aikido Khan, you could 451 00:26:47,600 --> 00:26:51,100 theoretically do a two-hour postprandial glucose test after 452 00:26:51,100 --> 00:26:54,600 consuming, you know, steak or whatever you're consuming and 453 00:26:54,600 --> 00:26:56,700 see what is my glucose level doing? 454 00:26:56,700 --> 00:27:00,300 Is it elevator? Is it excessively elevated and 455 00:27:00,300 --> 00:27:03,400 that will give you an idea that it's probably too much protein 456 00:27:03,400 --> 00:27:07,400 intake at that point, which is being converted into glucose and 457 00:27:07,900 --> 00:27:13,300 eventually fat. Actually, I got you to kind of 458 00:27:13,300 --> 00:27:14,900 touch on what you're saying with the mtor. 459 00:27:15,600 --> 00:27:18,200 What I mean, like, for me being a bodybuilder. 460 00:27:18,200 --> 00:27:22,500 My my primary goal is hypertrophy muscle growth which 461 00:27:22,500 --> 00:27:26,400 benefits from increased mtor and then from a, you know, you know, 462 00:27:26,400 --> 00:27:29,000 longevity standpoint, you want to decrease him torso? 463 00:27:29,000 --> 00:27:32,300 What what is the The Balancing Act there? 464 00:27:34,200 --> 00:27:35,800 Yeah. Again I think it's 465 00:27:35,800 --> 00:27:39,400 individualized. I think it's a fallacy to think 466 00:27:39,400 --> 00:27:43,500 that Even if you're trying to have hypertrophy, it's a fallacy 467 00:27:43,500 --> 00:27:47,000 to think that you need significantly elevated amounts 468 00:27:47,000 --> 00:27:51,100 of protein intake. You do need amino acids, right? 469 00:27:51,100 --> 00:27:54,500 But you can get that from kind of a amino acid complex 470 00:27:54,600 --> 00:27:57,600 compound. If you wanted to, I generally 471 00:27:57,600 --> 00:28:01,200 will say, you know, for most people, if you're not trying to 472 00:28:01,200 --> 00:28:05,100 get hypertrophy, I would say you should consume about half a gram 473 00:28:05,100 --> 00:28:07,400 per kilogram of body weight per day. 474 00:28:07,400 --> 00:28:12,300 So average person, let's say they a 100 kg and I know when 475 00:28:12,300 --> 00:28:15,600 the United States and we don't deal with kg, but most of the 476 00:28:15,600 --> 00:28:18,700 research is done in those terms, then I would say you probably 477 00:28:18,700 --> 00:28:21,200 need about 50 grams of protein per day. 478 00:28:21,400 --> 00:28:24,700 So maybe, like you, I would probably go up to like, 100 gram 479 00:28:24,700 --> 00:28:28,700 per kg. So about 100 grams of protein 480 00:28:28,700 --> 00:28:34,600 per day is basically what I would max out at, you know, 481 00:28:34,600 --> 00:28:38,800 obviously it's individualized. And you have to kind of see how 482 00:28:38,800 --> 00:28:43,000 you respond Based on what you're consuming, but I think short 483 00:28:43,000 --> 00:28:48,000 term, you probably benefit from weight loss or fat loss 484 00:28:48,500 --> 00:28:50,800 long-term though. I think you might have some 485 00:28:50,800 --> 00:28:56,600 negative effects from in Turin and cellular kind of 486 00:28:56,600 --> 00:29:04,800 degradation, you know, I think I'm open to doing experiments so 487 00:29:04,800 --> 00:29:09,400 anything for 30 days I think is reasonable long term wise. 488 00:29:09,500 --> 00:29:12,700 I don't think there's enough data out there really, to see 489 00:29:13,600 --> 00:29:15,800 what the negative or positive side effects are going to be. 490 00:29:15,800 --> 00:29:20,700 So maybe the guys who are doing it and do some studies and 491 00:29:20,700 --> 00:29:23,300 Publishing data that would be great, I'm definitely an 492 00:29:23,308 --> 00:29:25,200 agreement that you don't need near as much protein. 493 00:29:25,200 --> 00:29:28,300 Especially once your adapted is you know it's just totally 494 00:29:28,700 --> 00:29:30,800 thought from a muscle building perspective. 495 00:29:30,800 --> 00:29:32,400 I mean right now I'm in the full offseason. 496 00:29:32,400 --> 00:29:37,300 I think I'm at about 110 grams a day, which is, you know, a third 497 00:29:37,300 --> 00:29:39,400 of what some of my other competitors are consuming. 498 00:29:39,600 --> 00:29:42,500 Now, right? And part of that also has to be 499 00:29:42,500 --> 00:29:46,600 as to do with the fact that you know, being keto adapted, you 500 00:29:46,600 --> 00:29:49,600 actually have muscle sparing benefits from it. 501 00:29:49,600 --> 00:29:54,600 So anybody who is especially in the let's say bodybuilding phase 502 00:29:54,600 --> 00:29:57,400 where, you know, at some point you guys are trying to drop 503 00:29:57,400 --> 00:30:00,600 weight and get cut. Well if you do that via like a 504 00:30:00,600 --> 00:30:05,200 calorie restricted diet, you actually or using your own 505 00:30:05,200 --> 00:30:06,800 muscle mass as fuel source, right? 506 00:30:06,800 --> 00:30:11,400 So the body is very, very Opted at saving itself. 507 00:30:11,400 --> 00:30:16,500 And so, if most people who do like a diet, inevitably most 508 00:30:16,500 --> 00:30:19,300 diets are going to be calorie restricted to some degree. 509 00:30:20,300 --> 00:30:24,700 And so what happens is they'll lose their glycogen storage in 510 00:30:24,700 --> 00:30:28,200 the muscles and liver and along without the lose water, right? 511 00:30:28,200 --> 00:30:31,100 So they feel very virtuous, they lost 10 pounds. 512 00:30:31,600 --> 00:30:34,300 The next thing that the body preferentially starts to cut 513 00:30:34,300 --> 00:30:37,200 catabolize is muscle mass. So you start breaking down your 514 00:30:37,200 --> 00:30:41,400 lean body mass as energy. When your Quito doubted that 515 00:30:41,400 --> 00:30:45,000 doesn't happen, you go from whatever glycogen stores that 516 00:30:45,000 --> 00:30:46,800 you have. And then you basically using 517 00:30:46,800 --> 00:30:50,700 your own fat stores fatty acids to make ketones and you spare 518 00:30:50,700 --> 00:30:53,100 your muscles. So, you actually get quite a 519 00:30:53,500 --> 00:30:57,000 benefit from being here adapted in that, in that sense. 520 00:30:57,400 --> 00:31:01,500 Yeah, I agree completely and I don't want to touch too much on 521 00:31:01,500 --> 00:31:05,400 my cut by my house down to 65 grams and was feeling better 522 00:31:05,800 --> 00:31:08,500 than I was, you know, ever before previously using a 523 00:31:08,800 --> 00:31:10,800 standard. Third, you know, calorie 524 00:31:10,800 --> 00:31:12,600 restriction. I was calorie restricted but it 525 00:31:12,600 --> 00:31:15,700 wasn't coming from. I mean I had a higher fat 526 00:31:15,700 --> 00:31:19,400 content still so my ketones are much more elevated and I'm in a 527 00:31:19,400 --> 00:31:23,000 65 grams of protein. I was still I had decreased 528 00:31:23,000 --> 00:31:25,800 strength a little bit over that four and a half month cup but 529 00:31:25,800 --> 00:31:28,200 not near as significant as it had in the past. 530 00:31:29,200 --> 00:31:32,400 So that was a added benefit. For sure are very interesting 531 00:31:32,700 --> 00:31:35,400 with the with, with regard to what she had mentioned about 532 00:31:35,400 --> 00:31:38,400 amino acids, and I branched chain amino acids are pretty 533 00:31:38,400 --> 00:31:43,500 popular supplement, I read somewhere that glutamine can you 534 00:31:43,500 --> 00:31:46,600 know, use for recovery but I can actually promote cancer cell 535 00:31:46,600 --> 00:31:48,700 growth. Have you heard of that at all? 536 00:31:49,500 --> 00:31:54,300 Yeah, I have heard of it, you know, again, when we start 537 00:31:54,300 --> 00:32:00,900 talking about studies like that, you have to be kind of cognizant 538 00:32:00,900 --> 00:32:03,100 of what type of studies they are. 539 00:32:04,800 --> 00:32:08,400 So, theoretically, not theoretically, but cancer cells 540 00:32:08,900 --> 00:32:15,000 will Go to me for growth. And so the question is, if you 541 00:32:15,000 --> 00:32:18,000 have excessive glutamine, are you going to have Progressive 542 00:32:18,000 --> 00:32:21,400 tumor growth when you deplete the glutamine? 543 00:32:22,400 --> 00:32:27,700 You can actually get decreased in the cancer cell growth? 544 00:32:27,900 --> 00:32:30,500 You know, most of those studies again, are not going to be in 545 00:32:30,500 --> 00:32:33,100 humans, they're going to be in rats or mice. 546 00:32:35,000 --> 00:32:40,700 I think if you are Excessively doing anything chances of you 547 00:32:40,700 --> 00:32:45,000 promoting you know, cancer or other metabolic diseases. 548 00:32:45,000 --> 00:32:49,200 Go up on the flipside of that, some people will actually use 549 00:32:49,200 --> 00:32:52,800 glutamine as a supplement and people who already have cancer 550 00:32:53,700 --> 00:32:55,900 the role of which doesn't really make too much sense. 551 00:32:55,900 --> 00:33:02,100 But it's interesting to know. So what I usually say, in terms 552 00:33:02,100 --> 00:33:06,600 of Branch chain amino acids, if you overdo it with them, you can 553 00:33:06,600 --> 00:33:10,700 actually Get decrease insulin or should be decreased growth 554 00:33:10,700 --> 00:33:13,600 hormone production, it can affect your thyroid. 555 00:33:13,800 --> 00:33:16,400 So I tend to stay away from Branch chain amino acids. 556 00:33:16,500 --> 00:33:19,800 If I, if I'm going to do some supplementation it'll be you 557 00:33:19,800 --> 00:33:21,800 know full spectrum of amino acids. 558 00:33:22,600 --> 00:33:26,600 Got ya, got ya, what will be a good like supplement 559 00:33:26,600 --> 00:33:29,800 recommendation for that? Is there a good umbrella, amino 560 00:33:29,800 --> 00:33:32,100 acid profile? Something after are currently. 561 00:33:32,500 --> 00:33:36,000 Yeah, I mean there's a couple the one of the issues about 562 00:33:36,000 --> 00:33:40,900 supplements in Oil is that they're not regulated. 563 00:33:40,900 --> 00:33:47,400 So, any supplement, unless it's a pharmaceutical grade, there's 564 00:33:47,400 --> 00:33:49,600 some companies that do it. Like, metagenic switch. 565 00:33:49,600 --> 00:33:54,600 I really like, you really don't know what's in the supplement 566 00:33:54,600 --> 00:33:57,400 themselves and a lot of times they'll have fillers that 567 00:33:57,800 --> 00:34:00,700 unfortunately for somebody who's ketogenic can actually kick them 568 00:34:00,700 --> 00:34:05,100 out of ketosis. You know, Quantum makes a pretty 569 00:34:05,100 --> 00:34:09,300 good one. Try not to promote different 570 00:34:09,300 --> 00:34:16,500 brands just because I think that the focus should be on getting 571 00:34:16,500 --> 00:34:22,400 what you need from nutrition. Not from supplementation right 572 00:34:22,400 --> 00:34:23,199 angry. Yeah. 573 00:34:23,600 --> 00:34:26,400 And then sometimes what we'll see is that there's going to be 574 00:34:26,400 --> 00:34:33,699 a focus more so on, okay, meal replacements or take a pill and 575 00:34:34,100 --> 00:34:37,000 I think we need to get away from that mindset as a society. 576 00:34:37,100 --> 00:34:43,199 T, and I see this a lot in a hospital setting where you know, 577 00:34:43,199 --> 00:34:48,900 patients have an issue and the reaction immediately is take a 578 00:34:48,908 --> 00:34:52,900 pill. So I think what would be more 579 00:34:52,900 --> 00:34:56,300 beneficial is for people to say, okay, how do I get the amino 580 00:34:56,300 --> 00:35:01,300 acids that I need from my nutrition versus just taking the 581 00:35:01,300 --> 00:35:05,100 supplement and I think you can do that quite well, if you are 582 00:35:05,400 --> 00:35:08,600 consuming high quality, Products. 583 00:35:09,400 --> 00:35:12,100 Yeah, I completely agree. I think my take on 584 00:35:12,100 --> 00:35:14,800 supplementation is completely shifted since going, you know, 585 00:35:14,800 --> 00:35:17,900 the key to adapted lifestyle like that. 586 00:35:17,900 --> 00:35:22,500 It's been cut dramatically when I asked myself - basically 587 00:35:22,500 --> 00:35:25,200 simply from a competitive bodybuilding standpoint of what 588 00:35:25,200 --> 00:35:28,900 kind of to get that edge on, in addition to nutrition. 589 00:35:30,500 --> 00:35:34,200 Be I agree that the diet intuition should be the the base 590 00:35:34,200 --> 00:35:35,700 without a doubt. Yeah. 591 00:35:35,700 --> 00:35:37,900 I mean there are some No benefits. 592 00:35:37,900 --> 00:35:41,800 If you're really looking strictly at, you're maximizing 593 00:35:41,800 --> 00:35:47,000 your performance. You know, bailing is type of 594 00:35:47,000 --> 00:35:51,500 amino acid that is quite beneficial or Janine, will 595 00:35:51,500 --> 00:35:56,500 increase your nitric oxide synthesis which nitric oxide is 596 00:35:56,500 --> 00:36:01,600 basically a vasodilator. It's what Viagra is but it also 597 00:36:01,700 --> 00:36:08,300 affects all your other blood cells and The blood vessels and 598 00:36:08,300 --> 00:36:10,700 so you can get increased blood flow to the muscles that will 599 00:36:10,700 --> 00:36:16,000 help with Exercise capacity. Arginine can actually increase 600 00:36:16,300 --> 00:36:19,000 your exercise performance and capacity as well. 601 00:36:19,000 --> 00:36:22,700 So, there are some benefits, but a lot of these you can get from 602 00:36:22,800 --> 00:36:26,100 your nutrition, which I think is, is really what the focus 603 00:36:26,100 --> 00:36:30,500 should be angry. What about that? 604 00:36:30,500 --> 00:36:34,100 Like creatine for instance, you get creatine in red meat and, 605 00:36:34,100 --> 00:36:38,000 you know, some fish. I've heard that to really tap 606 00:36:38,000 --> 00:36:41,000 into the benefits of creating from a hypertrophy standpoint, 607 00:36:41,000 --> 00:36:44,900 you need to get more, you know, higher concert amount than you 608 00:36:44,900 --> 00:36:47,000 would be able to find and just your food alone, unless you were 609 00:36:47,000 --> 00:36:49,600 to, you know, copious amounts of steaks every day. 610 00:36:49,600 --> 00:36:51,700 Is that true are two. What? 611 00:36:51,700 --> 00:36:54,400 What threshold is it with creatine where you really start 612 00:36:54,400 --> 00:36:57,900 tapping into those benefits? Yeah, and exactly, you really 613 00:36:57,900 --> 00:37:00,800 have to pump the amount of creatinine, the early Christian 614 00:37:00,800 --> 00:37:03,200 that you consume almost to the point where it's got to be like, 615 00:37:03,200 --> 00:37:08,100 up to 5 grams, which is quite a bit Of creatine. 616 00:37:08,100 --> 00:37:12,600 You know, I think depends on what you're trying to 617 00:37:12,600 --> 00:37:16,400 accomplish. So most individuals kind of 618 00:37:16,400 --> 00:37:19,600 Weekend Warriors or you know, people who are kind of middle 619 00:37:19,600 --> 00:37:24,700 age, do not need to do creatine. If you are trying to really 620 00:37:24,700 --> 00:37:27,900 significantly improve your muscle performance in a 621 00:37:27,908 --> 00:37:32,900 bodybuilding powerlifting then. Yeah, obviously it will help 622 00:37:32,900 --> 00:37:36,800 again. I think you have to make sure 623 00:37:36,800 --> 00:37:42,100 that that you do it in the context of your optimized 624 00:37:42,100 --> 00:37:47,400 nutrition and exercise, right? So it'll maybe give you that one 625 00:37:47,400 --> 00:37:51,900 percentage extra boost which if you're a competitive can 626 00:37:51,900 --> 00:37:54,300 obviously make dramatic amount of difference. 627 00:37:55,100 --> 00:37:57,800 I would say most people don't eat to take it. 628 00:37:59,100 --> 00:38:01,400 You know, there are some potential side effects, some 629 00:38:01,400 --> 00:38:06,900 negative consequences and you have to take a lot more than 630 00:38:07,400 --> 00:38:11,700 What most people are are thinking is is necessary. 631 00:38:12,400 --> 00:38:16,000 Yeah, so it's gets good. Good answer. 632 00:38:17,500 --> 00:38:20,400 I'm kind of skipping around here a little bit but verify I love 633 00:38:20,400 --> 00:38:23,200 to you. Mentioned it prior to Quito, you 634 00:38:23,200 --> 00:38:29,300 were, you were vegan vegetarian? What like, what were some of the 635 00:38:30,400 --> 00:38:34,400 biomarkers or what did you what did you notice about yourself? 636 00:38:35,400 --> 00:38:37,000 That led to switching the key to life? 637 00:38:37,200 --> 00:38:40,200 It because I know some people are vegan in the trying to do a 638 00:38:40,200 --> 00:38:45,700 ketogenic variation of vegan. I mean, where, where do you 639 00:38:45,700 --> 00:38:47,800 benefit from? Going more towards the saturated 640 00:38:47,800 --> 00:38:50,400 fats, over the vegan and kind of just compare and contrast those 641 00:38:50,400 --> 00:38:52,300 two if you don't mind. Sure absolutely. 642 00:38:52,700 --> 00:38:57,400 So I think most people go vegetarian or vegan for one of 643 00:38:57,400 --> 00:39:01,100 two reasons. One is either like an ethical 644 00:39:01,700 --> 00:39:03,900 constraints. Oh, they don't like how the 645 00:39:03,900 --> 00:39:07,200 animals are treated or it's just an ethical thing that I don't 646 00:39:07,200 --> 00:39:11,200 want to consume animal products because of the negative effects 647 00:39:11,200 --> 00:39:16,700 on the environment, Etc. The other is more of like a 648 00:39:16,707 --> 00:39:20,000 holistic. It sounds healthier, right? 649 00:39:20,000 --> 00:39:22,900 What could be wrong? What could be unhealthy about 650 00:39:22,900 --> 00:39:26,400 consuming, vegetables, juices fruits, right? 651 00:39:26,400 --> 00:39:29,500 I mean, theoretically, it sounds like it's going to be the 652 00:39:29,500 --> 00:39:33,600 healthiest kind of Lifestyle. You can have a couple, a couple 653 00:39:33,600 --> 00:39:37,200 things happen though. So most, let's say your A 654 00:39:37,200 --> 00:39:40,600 western diet and, you know, mostly refined carbohydrates, 655 00:39:40,600 --> 00:39:44,100 fast food and you convert over to vegetarian or veganism, 656 00:39:44,100 --> 00:39:47,000 you're going to feel a lot better, you're going to lose 657 00:39:47,000 --> 00:39:50,600 weight. And at some point though, what 658 00:39:50,600 --> 00:39:54,100 happens is and it's usually about a year into it, you start 659 00:39:54,100 --> 00:39:57,800 feeling a lot worse than you did before, you don't have the same 660 00:39:57,800 --> 00:40:01,300 thyroid production. You stop losing weight. 661 00:40:01,300 --> 00:40:04,600 You start having, you know, issues with hair nails? 662 00:40:04,600 --> 00:40:06,500 Skin. Some, a lot of people will start 663 00:40:06,508 --> 00:40:09,900 getting ready. Rashes and what's happened is 664 00:40:09,900 --> 00:40:13,100 really you've depleted your micro nutrient concentration 665 00:40:13,100 --> 00:40:17,600 because vegetarian veganism, you're not going to have the 666 00:40:17,600 --> 00:40:22,700 type of healthy fats that you need a lot of the fats that are 667 00:40:23,000 --> 00:40:26,600 obtained from those diets or lifestyles are going to be from 668 00:40:26,600 --> 00:40:30,600 soy based products. And soy, is probably one of the 669 00:40:30,800 --> 00:40:36,900 most negative products you can consume soy initially. 670 00:40:37,800 --> 00:40:41,400 Is highly used by Japanese and so the idea is that while the 671 00:40:41,400 --> 00:40:44,700 Japanese eat it and they have long life longevity, 's that 672 00:40:44,700 --> 00:40:47,700 it's got to be healthy. But the reality is that the soil 673 00:40:47,700 --> 00:40:50,700 that we consume is completely different than what they 674 00:40:50,700 --> 00:40:55,100 consume. It's a GMO modified product. 675 00:40:55,100 --> 00:41:00,300 It's a estrogen basically estrogen anak compound, so it 676 00:41:00,300 --> 00:41:04,400 stimulates or mimics estrogen. So for Mac, you get decreased 677 00:41:04,400 --> 00:41:06,800 testosterone production, it affects your thyroid. 678 00:41:08,300 --> 00:41:12,900 The other thing too, is you don't get absorption of vitamins 679 00:41:12,900 --> 00:41:14,500 that you need, which are fat soluble. 680 00:41:14,500 --> 00:41:19,300 So vitamin A D E, you don't get those so you get deficiencies. 681 00:41:19,300 --> 00:41:22,800 So at some point, most people will start feeling pretty poorly 682 00:41:25,300 --> 00:41:28,600 when you go on a ketogenic lifestyle, if you do it right, 683 00:41:28,600 --> 00:41:35,400 which is maximizing healthy fats, and maximizing the 684 00:41:35,400 --> 00:41:38,900 micronutrients that you're concerned, I mean, and I keep 685 00:41:38,900 --> 00:41:41,800 coming back to this because I think it's very important as 686 00:41:41,800 --> 00:41:45,500 Quito becomes more mainstream, which it really is. 687 00:41:46,400 --> 00:41:50,800 There's a lot of misinformation. And so anybody who's just 688 00:41:50,800 --> 00:41:54,700 removing carbohydrates as saying I'm keto and that's not true. 689 00:41:55,300 --> 00:41:57,900 So it's very important to understand that when you go and 690 00:41:57,900 --> 00:42:02,900 ketogenic you want to do it in the most organic healthy way 691 00:42:02,900 --> 00:42:05,800 possible by maximizing the healthy fats that you're 692 00:42:05,800 --> 00:42:09,900 consuming. Not hydrogenated oils not, you 693 00:42:09,900 --> 00:42:12,800 know, fake cheeses. And then you also want to 694 00:42:12,808 --> 00:42:16,500 maximize the micronutrients that you're consuming, so that you do 695 00:42:16,500 --> 00:42:19,500 not get depletion of those essential vitamins and 696 00:42:19,500 --> 00:42:23,600 micronutrients. So, for my personal experience, 697 00:42:23,600 --> 00:42:28,200 you know, I like I said, I mean, it wasn't a body image. 698 00:42:28,600 --> 00:42:32,700 I was exercising, but I noticed that my exercise performance was 699 00:42:32,700 --> 00:42:35,200 decreasing, you know, I was fatiguing more. 700 00:42:35,200 --> 00:42:36,900 I didn't have the same power output. 701 00:42:37,200 --> 00:42:39,500 And I wasn't that old to use that. 702 00:42:39,500 --> 00:42:44,000 As my excuse, I figured while I'm in medical residency or 703 00:42:44,000 --> 00:42:46,000 medical school. I'm exhausted. 704 00:42:46,100 --> 00:42:50,500 That's why and it turns out that that was completely the opposite 705 00:42:50,900 --> 00:42:54,300 in terms of markers there's a lot of markers. 706 00:42:54,300 --> 00:42:57,900 You can look at probably the best ones are going to be 707 00:42:57,900 --> 00:43:01,100 insulin level. So most primary care. 708 00:43:01,100 --> 00:43:03,300 Doctors when you go there, they're going to check a 709 00:43:03,300 --> 00:43:06,900 hemoglobin A1c, which is a kind of three week. 710 00:43:07,800 --> 00:43:10,600 Average of your glucose level in your blood. 711 00:43:11,000 --> 00:43:16,100 That's okay, but it's not going to really catch early onset of 712 00:43:16,100 --> 00:43:19,300 insulin resistance, the better test for, that is the insulin 713 00:43:19,300 --> 00:43:25,200 level and mine was elevated. And which I would think based on 714 00:43:25,200 --> 00:43:28,200 my exercise and my nutrition. It should be low but it wasn't. 715 00:43:28,700 --> 00:43:33,100 The other thing that is pretty telling is a high res, Europe. 716 00:43:33,100 --> 00:43:36,500 You so high sensitive. Syrupy is a marker of 717 00:43:36,500 --> 00:43:39,600 inflammation. In in the body it's not 718 00:43:39,600 --> 00:43:41,700 specific. So it just tells you that 719 00:43:41,700 --> 00:43:44,000 there's inflammation or doesn't tell you where that information 720 00:43:44,000 --> 00:43:46,700 is coming from a mine was elevated. 721 00:43:46,700 --> 00:43:49,700 And again the question is, what was that from? 722 00:43:49,900 --> 00:43:53,200 I think part of it was from over doing exercise. 723 00:43:53,500 --> 00:43:57,400 Part of it was I was working nights based on, you know, 724 00:43:57,400 --> 00:44:00,700 medical residency. And so I had quite a bit of 725 00:44:00,700 --> 00:44:04,000 information but a big part of it was also the nutrition 726 00:44:04,200 --> 00:44:10,500 component. And then my cholesterol LDL 727 00:44:10,500 --> 00:44:16,400 profile was out of whack and, you know, that's a huge topic. 728 00:44:16,400 --> 00:44:18,500 So I think, you know, we might have to talk about it at a 729 00:44:18,508 --> 00:44:24,200 different time but just basically, you know, my LDL was 730 00:44:24,700 --> 00:44:32,400 elevated, but more importantly, my type of LDL was not in the in 731 00:44:32,400 --> 00:44:36,300 the way that I wanted and my triglycerides were high and for 732 00:44:36,700 --> 00:44:40,500 Less There's the triglyceride. Really is a representation of 733 00:44:40,700 --> 00:44:43,600 sugar intake. So triglycerides, basically, if 734 00:44:43,600 --> 00:44:48,800 you consume glucose fructose, the body converts those into 735 00:44:48,800 --> 00:44:52,100 triglycerides for transportation and storage. 736 00:44:52,200 --> 00:44:54,200 So, if you have high triglycerides, it's not that 737 00:44:54,200 --> 00:44:56,500 you're eating too much fat. It's that you're eating too much 738 00:44:56,500 --> 00:44:59,600 refined carbohydrates. Very interesting. 739 00:44:59,800 --> 00:45:01,600 Yeah. So taking all those things into 740 00:45:01,600 --> 00:45:04,500 account and on top of it, the way I felt. 741 00:45:04,500 --> 00:45:06,800 I mean it was definitely pretty evident. 742 00:45:07,000 --> 00:45:11,200 At that there's something not right with what I was doing. 743 00:45:12,200 --> 00:45:16,400 Yeah, no that's good. There's a have several clients 744 00:45:16,400 --> 00:45:18,800 now that that have gotten their blood work done recently and 745 00:45:18,800 --> 00:45:22,300 I've got my blood work done, I think I texted you about this a 746 00:45:22,308 --> 00:45:27,100 couple weeks ago but I think a lot of people's ID on 747 00:45:27,100 --> 00:45:30,000 cholesterol is skewed because it looking through the lens of 748 00:45:30,400 --> 00:45:33,800 what's normal on a standard diet and instead of how things should 749 00:45:33,800 --> 00:45:38,900 change and shift as you go key do so Having a higher LDL is not 750 00:45:38,900 --> 00:45:42,800 necessarily indicative of something wrong, especially if 751 00:45:42,800 --> 00:45:46,600 your key to adapted. So could you kind of touch on 752 00:45:46,600 --> 00:45:49,000 that a little bit? Yeah, definitely it's great 753 00:45:49,000 --> 00:45:52,100 question and it's a pretty frequent question that I think 754 00:45:52,100 --> 00:45:54,100 there's a lot of confusion out there on. 755 00:45:54,100 --> 00:46:00,500 So, you know, we have been taught, LDL is a bad cholesterol 756 00:46:00,500 --> 00:46:04,300 and HDL is a good cholesterol. Unfortunately, that is not 757 00:46:04,300 --> 00:46:06,900 necessarily true. And part of what happens is, 758 00:46:08,500 --> 00:46:12,100 There's different types of LDL, and the most common are going to 759 00:46:12,100 --> 00:46:19,100 be A poby & A Poe, a and so, and what happens is, when you 760 00:46:19,100 --> 00:46:26,000 consume a ketogenic diet, you develop these increased LDL 761 00:46:26,200 --> 00:46:29,700 markers but they're what we call fluffy clouds. 762 00:46:29,700 --> 00:46:34,100 So if you think of it, kind of in a picture format, you get 763 00:46:34,100 --> 00:46:39,200 these big fluffy LDL particles. That are derived from the fact 764 00:46:39,200 --> 00:46:43,200 that we consume these are not metabolically active. 765 00:46:43,200 --> 00:46:46,400 They go down in your blood vessels, you know, they do not 766 00:46:46,400 --> 00:46:50,500 cause any damage to the endothelial cells, your body 767 00:46:50,500 --> 00:46:56,300 needs cholesterol in order to do all the functions that you need. 768 00:46:56,300 --> 00:47:00,700 So cholesterol is very important for hormone production, 769 00:47:00,700 --> 00:47:03,800 testosterone production of thyroid production. 770 00:47:03,800 --> 00:47:07,300 It's very important for all the cells in your body because The 771 00:47:07,300 --> 00:47:11,600 outlying of all the cells is fat and cholesterol. 772 00:47:12,800 --> 00:47:17,900 When you consume refined carbohydrates, you make Berry 773 00:47:17,900 --> 00:47:20,100 they're called small particle LDL. 774 00:47:20,100 --> 00:47:23,300 So they're very, very small and they're Jagged. 775 00:47:23,300 --> 00:47:25,800 And what they do is when they go in your blood vessels, they 776 00:47:25,800 --> 00:47:29,000 actually do damage to the endothelial and the endothelial 777 00:47:29,000 --> 00:47:31,700 cells are the cells that line, the blood vessels. 778 00:47:31,700 --> 00:47:36,800 And so, that starts to Cascade where you get inflammation, you 779 00:47:36,800 --> 00:47:39,900 get Macrophages that come and the form plaques. 780 00:47:40,400 --> 00:47:44,300 So, what happens when you start a ketogenic lifestyle is that 781 00:47:44,300 --> 00:47:47,800 you start consuming higher qualities of fat and from that, 782 00:47:47,800 --> 00:47:52,700 your LDL can go up, but if you're just looking at LDL which 783 00:47:52,700 --> 00:47:56,600 is standard cholesterol test will do, it's only going to tell 784 00:47:56,600 --> 00:48:00,000 you that ldls up. Well that's fine but I need to 785 00:48:00,000 --> 00:48:04,700 know what type of LDL particle is at the big fluffy ones that 786 00:48:04,700 --> 00:48:06,900 are not going to cause any symptoms. 787 00:48:07,100 --> 00:48:10,100 Not cause any damage or is it the small ones which are going 788 00:48:10,100 --> 00:48:13,900 to cause all the arthrosclerosis that we have, and the cardiac 789 00:48:13,900 --> 00:48:17,300 disease. So when people tell me their 790 00:48:17,300 --> 00:48:20,600 ldls, doesn't really mean anything to me unless it's like, 791 00:48:20,600 --> 00:48:25,600 you know, over 1000 IU. I want to know, number one, what 792 00:48:25,600 --> 00:48:27,600 is the HDL? What is the triglyceride? 793 00:48:27,600 --> 00:48:31,200 And then what is the a PO B to APO A1 ratio? 794 00:48:31,200 --> 00:48:33,900 Because that to me, is going to give me so much more 795 00:48:33,900 --> 00:48:37,200 information. Inevitably what happens is Is, 796 00:48:37,200 --> 00:48:41,400 you know a patient or client starts a ketogenic lifestyle 797 00:48:41,700 --> 00:48:44,700 then goes to see the regular doctor they check a cholesterol 798 00:48:44,700 --> 00:48:49,800 panel Del Deo, is, you know, 250 and the doctor wants to put them 799 00:48:49,800 --> 00:48:51,100 on a Statin. Yeah. 800 00:48:51,500 --> 00:48:54,600 And clean it. And that unfortunately is 801 00:48:54,600 --> 00:48:57,500 something that we need to educate people on that. 802 00:48:58,100 --> 00:49:01,700 Number one, if you're having good types of LDL that's good, 803 00:49:01,700 --> 00:49:04,500 you want that? It's not going to cause cardiac 804 00:49:04,500 --> 00:49:06,000 disease. It's not going to cause stroke, 805 00:49:06,000 --> 00:49:06,900 it's not going to cause any of those. 806 00:49:07,100 --> 00:49:10,900 Shoes. But it's one of those things 807 00:49:10,900 --> 00:49:15,500 where, for 50 years we've been told that that is bad Ryan. 808 00:49:15,500 --> 00:49:19,400 So, every commercial, every person you talk to, if you tell 809 00:49:19,400 --> 00:49:22,400 them that you're eating high fat, they're going to tell you 810 00:49:22,700 --> 00:49:27,700 the initial reaction of pretty much anybody who is not versed 811 00:49:27,700 --> 00:49:30,800 in Quito is going to say, oh my God, you're gonna kill yourself. 812 00:49:30,800 --> 00:49:32,300 Why you do? Yeah. 813 00:49:32,500 --> 00:49:35,500 So I almost laughed because I find it. 814 00:49:35,900 --> 00:49:40,400 So ironic that that we've been telling people for the last 50 815 00:49:40,400 --> 00:49:45,200 years, do low-fat, do high-carb, obviously healthy grains which 816 00:49:45,200 --> 00:49:50,800 is a misnomer and based on that, we've had massive obesity, 817 00:49:50,800 --> 00:49:54,800 massive diabetes, metabolic syndrome, cardiovascular 818 00:49:54,800 --> 00:49:56,600 disease, is the highest it's ever been. 819 00:49:57,200 --> 00:50:01,800 And yet if you tell something different, they're worried that 820 00:50:01,800 --> 00:50:04,600 you're going to, you know, kill yourself or have a heart attack, 821 00:50:04,800 --> 00:50:07,500 just doesn't make sense. Like, if something's Not 822 00:50:07,500 --> 00:50:09,800 working. Let's try something else. 823 00:50:09,900 --> 00:50:12,800 Let's try something that. Obviously the research shows is 824 00:50:12,800 --> 00:50:15,200 working. It is pretty discouraging. 825 00:50:15,200 --> 00:50:18,400 Like I'll have somebody that feels and looks performs better 826 00:50:18,400 --> 00:50:21,500 than ever had had before been they'll get, you want to hire 827 00:50:21,500 --> 00:50:25,900 LDL reading and they won't even be broken down for the, the type 828 00:50:25,900 --> 00:50:29,000 of the other just be higher in general and they're just trying 829 00:50:29,000 --> 00:50:31,600 to think based off of what they've been told through, you 830 00:50:31,600 --> 00:50:34,300 know years of just the society with it. 831 00:50:34,300 --> 00:50:36,400 What's telling them is it and they automatically assume the 832 00:50:36,400 --> 00:50:38,800 keto diets. Not right for them and it's just 833 00:50:38,800 --> 00:50:40,800 a very discouraging. Yeah. 834 00:50:40,800 --> 00:50:45,000 And on that note, you know, there is so having said what? 835 00:50:45,000 --> 00:50:48,600 I just said you can get some elevation in those small LDL 836 00:50:48,600 --> 00:50:54,600 particles on a keto diet, so it is possible and usually it's 837 00:50:54,600 --> 00:50:59,700 going to be from a fat source that is mostly dairy-based. 838 00:50:59,700 --> 00:51:03,300 So some people, especially if they've had difficulty with 839 00:51:03,300 --> 00:51:07,500 obesity, insulin resistance, or pre-diabetes, or To be much more 840 00:51:07,500 --> 00:51:12,100 sensitive to Dairy and so they can actually get an insulin 841 00:51:12,100 --> 00:51:16,700 response to that and get some of the negative type of LDL 842 00:51:16,800 --> 00:51:19,200 components. So, if I see somebody who's 843 00:51:19,700 --> 00:51:23,800 doing keto and yet, their LDL goes, you know, pretty high 844 00:51:23,800 --> 00:51:28,500 triglycerides are higher than I would expect and the ratio of 845 00:51:28,500 --> 00:51:32,000 the small particle is high. I will immediately say, okay, 846 00:51:32,000 --> 00:51:34,700 let's get off of the day or a component. 847 00:51:34,800 --> 00:51:36,900 Let's increase your fat percentage. 848 00:51:37,000 --> 00:51:43,200 Percentage from MCT or, you know, more of a monounsaturated 849 00:51:43,400 --> 00:51:46,500 fat and those numbers will normalize as well. 850 00:51:46,500 --> 00:51:49,500 So you have two number one, understand kind of the 851 00:51:49,500 --> 00:51:51,800 biochemistry behind what's going on. 852 00:51:51,800 --> 00:51:57,100 But also number two, you have to be adaptable with yourself with 853 00:51:57,100 --> 00:52:01,900 clients to say, look, you know, there is no one-size-fits-all 854 00:52:01,900 --> 00:52:05,000 treatment for this. We need to be adaptable and see 855 00:52:05,300 --> 00:52:08,400 how you specifically our Ending to what? 856 00:52:08,400 --> 00:52:10,800 We're what we're consuming. Right? 857 00:52:10,800 --> 00:52:14,300 Right, so good. Good first step of idiot to 858 00:52:14,300 --> 00:52:17,200 remove Dairy. Now what about butter having 859 00:52:17,200 --> 00:52:19,300 less lactase? Is that going to be is much an 860 00:52:19,300 --> 00:52:23,300 issue. Not as much if if you really 861 00:52:23,300 --> 00:52:28,000 want to maximize the fat concentration but decrease the 862 00:52:28,000 --> 00:52:32,100 chance of insulin production, you can do something like Gigi. 863 00:52:32,300 --> 00:52:35,500 So GE is going to be basically the butter without the milk 864 00:52:35,500 --> 00:52:38,400 products. Some of the milk products like 865 00:52:38,400 --> 00:52:44,100 the kcn, you can get an inflammatory response and so you 866 00:52:44,100 --> 00:52:48,300 if you're having those issues, you know, a lot of times people 867 00:52:48,300 --> 00:52:52,700 will go ketogenic you drop that initial 20 30 pounds and then 868 00:52:52,700 --> 00:52:56,100 you stall. Part of the issue is probably 869 00:52:56,200 --> 00:52:59,600 the dairy component. And so, in that setting, if you 870 00:52:59,600 --> 00:53:02,600 really want to maximize what you're doing, I would even 871 00:53:02,600 --> 00:53:05,300 remove the butter and go to something like e as an 872 00:53:05,300 --> 00:53:09,000 alternative. Like the heavy cream and do 873 00:53:09,000 --> 00:53:12,800 coconut milk instead. So there's ways to kind of 874 00:53:12,800 --> 00:53:16,100 manipulate what you're doing. Still have the benefit of the 875 00:53:16,100 --> 00:53:18,800 fat intake, but just change the type of fat. 876 00:53:19,800 --> 00:53:23,200 I'm a big proponent of medium-chain triglycerides. 877 00:53:24,200 --> 00:53:28,900 You know, MCTS which are all the Rave because your body handles 878 00:53:28,900 --> 00:53:33,900 them differently so when you consume them, they're used for 879 00:53:34,400 --> 00:53:37,900 fuel your body cannot turn. Those into fat stores. 880 00:53:37,900 --> 00:53:43,700 And basically, it also enhances glucose absorption in your 881 00:53:43,700 --> 00:53:46,500 muscles which is very, very important. 882 00:53:46,500 --> 00:53:50,600 So you're improving the utilization of glucose, but 883 00:53:50,600 --> 00:53:54,400 you're also consuming a fat that is going to be used as energy 884 00:53:54,400 --> 00:53:58,700 and not stored as fat, right? And so, you know, there's ways 885 00:53:58,700 --> 00:54:03,400 to kind of make subtle changes in your routine. 886 00:54:03,400 --> 00:54:09,200 I think part of the issue with a lot of Is that there's still 887 00:54:09,200 --> 00:54:11,900 this perception that it's a one-size-fits-all. 888 00:54:11,900 --> 00:54:16,200 So change your mind macro-nutrients to 80% fat, you 889 00:54:16,200 --> 00:54:19,900 know, 15% protein, 5% carbohydrate intake and you're 890 00:54:19,900 --> 00:54:23,100 going to get results. Well, not necessarily, you know, 891 00:54:23,400 --> 00:54:26,200 there has to be some fluctuation, some modification 892 00:54:26,200 --> 00:54:32,900 based on what your body kind of metabolic profile is and what 893 00:54:32,900 --> 00:54:35,900 it's doing. Absolutely, absolutely. 894 00:54:35,900 --> 00:54:38,200 I'm trying to I'm actually An experiment with Danny, for the 895 00:54:38,200 --> 00:54:41,200 latter part of this year, October, November December. 896 00:54:41,200 --> 00:54:44,100 We're going to manipulate protein and fat ratios to see, 897 00:54:44,100 --> 00:54:48,200 which kind of lends itself to the greatest muscle growth with 898 00:54:48,200 --> 00:54:51,200 the least amount of fat gain also. 899 00:54:51,400 --> 00:54:53,900 So, I'm curious to see how that will work out. 900 00:54:53,900 --> 00:54:57,800 Speaking of which, I know you're kind of a big proponent for 901 00:54:57,800 --> 00:55:01,100 biohacking. N equals 1 experiments which 902 00:55:01,100 --> 00:55:04,600 were all fan of here. What's like, let me just kind of 903 00:55:04,600 --> 00:55:06,600 give you a rundown of this experiment currently, and you 904 00:55:06,600 --> 00:55:08,200 can kind of Critique it if you would. 905 00:55:09,300 --> 00:55:12,100 So it's not perfect agreement because we're not returning to 906 00:55:12,100 --> 00:55:15,800 Baseline each month. So it's kind of hard to gauge 907 00:55:15,900 --> 00:55:20,000 progress independent of each other if each variable but 908 00:55:20,000 --> 00:55:23,800 basically for the first month we're going to simply be 909 00:55:23,800 --> 00:55:26,300 increasing 500 calories. It's all going to become all 910 00:55:26,300 --> 00:55:29,900 kind of come from a protein. The next month is going to be 911 00:55:30,000 --> 00:55:33,000 500 calories, all from fat. And the third month is going to 912 00:55:33,000 --> 00:55:36,600 be 500 calories, all from our, from a combination of the two. 913 00:55:36,900 --> 00:55:40,200 So I'm going to be like my Baseline, Baseline is about, 914 00:55:40,200 --> 00:55:43,900 2500 calories, we're going to increase to 3,000, okay? 915 00:55:43,900 --> 00:55:47,100 And then you know first month, protein s with fat there month 916 00:55:47,100 --> 00:55:52,500 both, what would be some kind of good biomarkers. 917 00:55:52,500 --> 00:55:56,400 But what can we do to reduce the standard of are there? 918 00:55:57,800 --> 00:56:01,100 Yeah, so let me just make sure I get this straight. 919 00:56:01,100 --> 00:56:05,400 So first month, it's just going to be increasing protein, 500 920 00:56:05,400 --> 00:56:09,700 calories and The next month, you're going to remove that 921 00:56:09,700 --> 00:56:12,400 extra excess protein and just increase your fat. 922 00:56:12,800 --> 00:56:15,400 Yeah, right. Yes, I'm not gonna go above 3000 923 00:56:15,700 --> 00:56:18,900 but then the third month is going to be like half and half 924 00:56:19,100 --> 00:56:21,000 half protein. High fat correct. 925 00:56:21,000 --> 00:56:24,300 Yes. Yeah. 926 00:56:24,600 --> 00:56:28,300 I know like, ideally we would have enough time elapsed time 927 00:56:28,300 --> 00:56:32,200 between months that we could return to Baseline you know can 928 00:56:32,200 --> 00:56:36,600 recalculate our our our energy expenditure you know, needs and 929 00:56:36,900 --> 00:56:40,900 Hands and kind of re-evaluate that Baseline but we don't have, 930 00:56:40,900 --> 00:56:43,000 you know, six months / variation. 931 00:56:43,000 --> 00:56:48,000 So what is your end goal? Are you trying to increase 932 00:56:48,000 --> 00:56:51,900 muscle mass or you try to increase power output? 933 00:56:51,900 --> 00:56:55,600 Are you trying to decrease a percentage or what is the 934 00:56:55,900 --> 00:56:59,200 endpoint that you're looking at? My overarching goal is to figure 935 00:56:59,200 --> 00:57:02,200 out what would be the best protocol for basically a 936 00:57:02,207 --> 00:57:05,900 ketogenic offseason. So from a building hypertrophy 937 00:57:05,900 --> 00:57:10,400 standpoint, I want Minimal fat game but mostly maximize muscle 938 00:57:10,400 --> 00:57:13,000 growth not even so much strength, just pure muscle 939 00:57:13,000 --> 00:57:17,400 growth so I cuz I mean, obviously it's going to be 940 00:57:17,500 --> 00:57:20,600 different for every individual. But from a selfish Temple, I 941 00:57:20,600 --> 00:57:24,000 want to figure out what ratio I should increase more during my 942 00:57:24,000 --> 00:57:26,100 off season months. You know, prior to a competition 943 00:57:26,100 --> 00:57:29,500 to really maximize, you know, looking better and bigger on 944 00:57:29,500 --> 00:57:32,400 stage next time. I compete right room car. 945 00:57:32,400 --> 00:57:36,000 So I mean, there's a couple ways that you could go about trying 946 00:57:36,000 --> 00:57:41,200 to find And the answer to that question, you know, probably the 947 00:57:41,200 --> 00:57:46,200 best scientific one is going to be the combination of subjective 948 00:57:46,200 --> 00:57:52,600 and objective data points. So it's objectively like, you 949 00:57:52,600 --> 00:57:55,600 know, how to, how does he feel in terms or how do you feel in 950 00:57:55,600 --> 00:58:00,200 terms of your power output? You know, in terms of your 951 00:58:00,200 --> 00:58:05,700 ability to recover objectively? I would do more of a power 952 00:58:05,700 --> 00:58:11,800 output, so you could You any number of kind of exercises, 953 00:58:11,800 --> 00:58:14,500 which measures power output, probably the best is going to be 954 00:58:14,500 --> 00:58:18,900 like a rope, you know, like a stationary row machine and see 955 00:58:20,400 --> 00:58:23,900 when you start like, have a baseline of what kind of power 956 00:58:23,900 --> 00:58:26,300 output he can do in a maximal effort. 957 00:58:26,300 --> 00:58:29,600 So basically get on a seated row. 958 00:58:30,100 --> 00:58:33,900 Get at the highest resistance that you can have and do like a 959 00:58:33,900 --> 00:58:36,700 burst. At 30 seconds, this is the max 960 00:58:36,900 --> 00:58:40,500 Power output that I can pursue perform and then repeat that 961 00:58:40,500 --> 00:58:43,300 every month down the road. Second thing that you could look 962 00:58:43,300 --> 00:58:48,800 at would be your growth hormone production which is really what 963 00:58:48,800 --> 00:58:52,100 you're trying to accomplish. I think you just increase growth 964 00:58:52,100 --> 00:58:55,900 hormone production maintain your testosterone production and 965 00:58:55,900 --> 00:58:58,100 based on that you're going to increase your muscle mass. 966 00:58:59,300 --> 00:59:03,300 You know, really the kind of way to check that would be an igf-1 967 00:59:03,300 --> 00:59:06,700 level. There are some very abilities 968 00:59:06,900 --> 00:59:08,900 That. But that would tell you, you 969 00:59:08,900 --> 00:59:10,800 know, are you suppressing your growth hormone? 970 00:59:10,800 --> 00:59:12,700 Are you activating your growth hormone? 971 00:59:13,500 --> 00:59:16,800 I would measure testosterone as well as a Baseline and see 972 00:59:16,800 --> 00:59:21,900 because you can have some variability in the testosterone 973 00:59:21,900 --> 00:59:25,500 levels based on your nutritional intake. 974 00:59:26,500 --> 00:59:30,500 And then I would also check insulin level. 975 00:59:31,800 --> 00:59:34,100 All those, obviously you have to do blood tests. 976 00:59:34,400 --> 00:59:37,300 I would also check your test, all your thyroid, Auction your 977 00:59:37,300 --> 00:59:42,200 TSH free, T4 free T3 to make sure that you're optimizing your 978 00:59:42,200 --> 00:59:45,900 thyroid function, which is going to help increase in muscle mass. 979 00:59:46,400 --> 00:59:50,400 All those, you need blood test for way to kind of do a 980 00:59:50,900 --> 00:59:54,900 inference would be doing either, a continuous glucose monitor, 981 00:59:54,900 --> 00:59:58,200 which now most, you know, most people don't want to use that, 982 00:59:59,400 --> 01:00:02,000 but you could also just be tracking your glucose a little 983 01:00:02,000 --> 01:00:06,700 bit closely especially after a exercise. 984 01:00:07,200 --> 01:00:11,900 So get your Baseline glucose level every morning before your 985 01:00:11,900 --> 01:00:13,900 training session. And then after your training 986 01:00:13,900 --> 01:00:16,100 session, see what the response is. 987 01:00:16,100 --> 01:00:21,300 If it's significantly, elevated post-exercise, then chances are 988 01:00:21,400 --> 01:00:23,500 your growth. Hormone production Sweet'N Low. 989 01:00:23,800 --> 01:00:27,200 Your testosterone production is going to be affected and so that 990 01:00:27,200 --> 01:00:31,700 you can kind of infer based on that level, if what you're doing 991 01:00:31,700 --> 01:00:35,700 is working or detrimental. So ideally my glucose should be 992 01:00:35,700 --> 01:00:37,700 low. After work and that would 993 01:00:37,700 --> 01:00:40,100 indicate a higher growth hormone. 994 01:00:41,200 --> 01:00:45,500 Yeah, I mean, basically, what its gonna indicate is a lower 995 01:00:45,500 --> 01:00:50,800 insulin level, which is going to in turn, also likely and this is 996 01:00:50,800 --> 01:00:53,900 just an inference, you don't know this 100% for sure but it's 997 01:00:53,900 --> 01:00:59,500 likely going to have a lower insulin level. 998 01:00:59,500 --> 01:01:03,300 And so from that you have lower cortisol, lower stress hormones 999 01:01:03,800 --> 01:01:08,400 and you should have higher growth hormone from the But it's 1000 01:01:08,400 --> 01:01:11,400 just an inference so you know, it's not 100% accurate. 1001 01:01:12,300 --> 01:01:13,500 Yeah. When you get into biohacking 1002 01:01:13,500 --> 01:01:16,600 there's so many different and get expensive with all the 1003 01:01:16,600 --> 01:01:17,900 different tests that you can run. 1004 01:01:18,400 --> 01:01:21,500 Yeah. And that's one of the issues 1005 01:01:22,200 --> 01:01:26,000 where it's by hacking at this point, is that when I look at 1006 01:01:26,000 --> 01:01:31,100 backing, I look at it a little bit differently, you know, it's 1007 01:01:31,100 --> 01:01:34,700 cool. It's a little bit sexier to have 1008 01:01:34,700 --> 01:01:38,800 these fancy tools that people are Loading, you know, from 1009 01:01:38,800 --> 01:01:43,400 light therapy to buy a modulation to like Evie sauna. 1010 01:01:43,400 --> 01:01:47,700 I mean there's a lot of definitely cool technology 1011 01:01:47,700 --> 01:01:52,100 that's out there that you can use to improve your health 1012 01:01:52,100 --> 01:01:53,900 performance exercise performance. 1013 01:01:53,900 --> 01:01:57,400 Obviously, if you are a professional athlete money is 1014 01:01:57,600 --> 01:02:01,800 irrelevant, you can use it to maximize your benefit if you 1015 01:02:01,800 --> 01:02:06,700 have like .5 percent Improvement at that level, that's going to 1016 01:02:06,800 --> 01:02:09,000 to be the difference between winning and losing. 1017 01:02:09,500 --> 01:02:13,500 When I look at biohacking, what I look at for my clients Beyond 1018 01:02:13,500 --> 01:02:18,200 just the fancy tools is much simpler methods of checking and 1019 01:02:18,200 --> 01:02:23,500 much simpler methods. Like, yoga meditation, stress 1020 01:02:23,500 --> 01:02:27,400 reduction, you know, light therapy, which is not expensive. 1021 01:02:28,300 --> 01:02:31,100 Blue light blocking glasses, which are not expensive 1022 01:02:32,000 --> 01:02:35,800 gratuity, which is free, right? So there's a lot of things that 1023 01:02:35,800 --> 01:02:39,000 you can do. Within the biohacking Spectrum 1024 01:02:39,200 --> 01:02:42,700 nutrition is so without nutrition. 1025 01:02:42,700 --> 01:02:44,700 The right? Type of nutrition by hacking is 1026 01:02:44,700 --> 01:02:47,500 irrelevant in my opinion, you know, you can do all these other 1027 01:02:47,500 --> 01:02:51,300 fancy things eat McDonald's and you're not going to get any 1028 01:02:51,300 --> 01:02:56,800 benefit from the by acting so. So I look at it as nutrition as 1029 01:02:56,800 --> 01:02:59,500 the Baseline. And then from that, how do we 1030 01:02:59,500 --> 01:03:03,900 maximize the nutrition that were consuming by addressing all 1031 01:03:03,900 --> 01:03:06,300 these other components like sleep? 1032 01:03:06,300 --> 01:03:11,300 Like Light like stress to decrease your stress hormones. 1033 01:03:11,600 --> 01:03:15,300 Decrease your sympathetic nervous system and maximize the 1034 01:03:15,300 --> 01:03:20,300 effects of being in ketosis. And so that's I think a better 1035 01:03:20,300 --> 01:03:24,200 way to really look at backing. My opinion will sleep, sleep is 1036 01:03:24,200 --> 01:03:27,200 huge. What are what are some of your 1037 01:03:27,200 --> 01:03:31,200 hacks for increasing sleep? I've noticed personally that I 1038 01:03:31,200 --> 01:03:34,300 tend to need less sleep on keto like six hours on. 1039 01:03:34,300 --> 01:03:36,700 Keto, to me, is I feel more rested than 8 hours. 1040 01:03:36,900 --> 01:03:41,700 With carbs, right? But what are some, some methods 1041 01:03:41,700 --> 01:03:46,300 to kind of trigger the body, to fall asleep, stay asleep, and 1042 01:03:46,300 --> 01:03:48,500 get a better quality of sleep, right? 1043 01:03:48,500 --> 01:03:52,300 It's a great question. So it's important to first look 1044 01:03:52,300 --> 01:03:55,300 at sleep and know that there's different types of sleep. 1045 01:03:55,400 --> 01:04:00,000 So there's many different types but the most important ones are 1046 01:04:00,000 --> 01:04:02,600 going to be deep sleep and REM sleep. 1047 01:04:02,600 --> 01:04:05,300 So REM rapid eye movement is when you're dreaming, 1048 01:04:05,300 --> 01:04:09,200 essentially the Deep sleep is really when you get the recovery 1049 01:04:09,200 --> 01:04:11,700 that you want. So you get the increase growth 1050 01:04:11,700 --> 01:04:16,200 hormone production, you get the decrease in pathetic nervous. 1051 01:04:16,200 --> 01:04:19,300 System activation. That's really when you're 1052 01:04:19,300 --> 01:04:24,300 getting the maximum benefits and healing right in order to really 1053 01:04:24,300 --> 01:04:28,200 know though, you have to kind of know when you're in that sleep 1054 01:04:28,200 --> 01:04:34,200 pattern and there are some tools out there, I use or ring which 1055 01:04:34,200 --> 01:04:39,400 helps me track it and I Tell you that my sleep pattern is very 1056 01:04:39,400 --> 01:04:43,600 poor and that's I think from many years like 10 years of 1057 01:04:43,600 --> 01:04:47,500 being up at night working. That's how to dramatic negative 1058 01:04:47,500 --> 01:04:51,000 effect that my quality of sleep. So what do I do to try to help 1059 01:04:51,000 --> 01:04:52,900 improve that sleep as a couple things? 1060 01:04:54,000 --> 01:05:00,900 So I try to minimize my exposure to electronics at night, so 1061 01:05:00,900 --> 01:05:06,600 iPads, computers TVs. They admit a ton of light that 1062 01:05:06,800 --> 01:05:11,500 that can suppress melatonin production and melatonin is 1063 01:05:11,500 --> 01:05:14,100 going to help you kind of get into that sleep, that you need. 1064 01:05:15,800 --> 01:05:19,200 If you're going to use those products, then I would use like 1065 01:05:19,200 --> 01:05:23,400 blue light blocking glasses. So that you diminish the 1066 01:05:23,400 --> 01:05:29,500 exposure and you diminish, the Melatonin suppression other 1067 01:05:29,500 --> 01:05:31,400 things. Body temperature has a huge 1068 01:05:31,400 --> 01:05:36,000 effect on your ability to sleep and access those deep sleep 1069 01:05:36,000 --> 01:05:41,300 levels that you So either taking a really cold shower, dropping 1070 01:05:41,300 --> 01:05:45,100 the temperature in your room so that it's less than, you know, 1071 01:05:45,400 --> 01:05:49,700 ideally it's 65 degrees, but if that's too cold less than 70 1072 01:05:49,700 --> 01:05:55,500 degrees and then timing of your food intake. 1073 01:05:55,500 --> 01:05:59,700 So, not eating at least three hours prior to sleep. 1074 01:06:00,000 --> 01:06:03,900 When you consume food that negatively impacts your ability 1075 01:06:03,900 --> 01:06:06,400 to fall asleep. It also negatively impacts your 1076 01:06:06,400 --> 01:06:08,100 growth. Hormone production, which is 1077 01:06:08,100 --> 01:06:12,000 what you want at night as well. So you definitely want to be 1078 01:06:12,000 --> 01:06:15,700 careful. Don't eat late at night, those 1079 01:06:15,700 --> 01:06:17,700 are three things, obviously, sleep hygiene. 1080 01:06:17,700 --> 01:06:22,300 So you want it to be as dark as possible sometimes when I'm 1081 01:06:22,300 --> 01:06:29,400 traveling, I'll even use those kind of night shades, which is 1082 01:06:29,400 --> 01:06:33,600 kind of embarrassing. But it works, you know, sound 1083 01:06:33,600 --> 01:06:35,900 quality. So making sure that you really 1084 01:06:35,900 --> 01:06:38,900 don't hear. And I think because I travel 1085 01:06:38,900 --> 01:06:44,700 quite a bit that's when I tend to matter, semi-sleep decreases 1086 01:06:44,700 --> 01:06:47,700 tremendously and so I'll use earplugs. 1087 01:06:48,100 --> 01:06:51,500 And then, you know, the night shades to basically block out 1088 01:06:51,500 --> 01:06:55,900 the light, having a routine where you're basically doing the 1089 01:06:55,900 --> 01:06:58,800 same thing every night. You know, for children, we have 1090 01:06:58,800 --> 01:07:01,900 a routine for them so they're adapted, they know what to 1091 01:07:01,900 --> 01:07:05,600 expect, same thing for your body, having a routine, where 1092 01:07:05,600 --> 01:07:08,400 you say, okay, I go to Bed essentially, around the same 1093 01:07:08,400 --> 01:07:10,500 time. Prior to that, I do these 1094 01:07:10,500 --> 01:07:14,600 certain things to kind of get myself ready to sleep is 1095 01:07:14,600 --> 01:07:21,900 important and then doing something like, yoga meditation 1096 01:07:22,300 --> 01:07:24,500 for 10 minutes before. You know, before you're about to 1097 01:07:24,500 --> 01:07:27,700 go to bed, will actually increase your parasympathetic 1098 01:07:27,700 --> 01:07:30,700 nervous system. Decrease your sympathetic 1099 01:07:30,700 --> 01:07:33,400 nervous system and help you sleep much better. 1100 01:07:33,600 --> 01:07:36,000 So that's another powerful way to do it. 1101 01:07:37,700 --> 01:07:42,400 And then really, with the biohacking component is, don't 1102 01:07:42,400 --> 01:07:46,700 try everything at once. Try one modality at a time and 1103 01:07:46,700 --> 01:07:49,400 see how your body responds, I think is important. 1104 01:07:49,400 --> 01:07:56,300 So that way, you know what specifically works for you, you 1105 01:07:56,300 --> 01:07:58,600 know, because if you do all these different things at once, 1106 01:07:58,700 --> 01:08:01,700 you have no idea what which one is it that I'm getting benefit 1107 01:08:01,700 --> 01:08:03,600 from? Yeah, absolutely. 1108 01:08:05,000 --> 01:08:06,600 I need to get better on my sleep as well. 1109 01:08:06,700 --> 01:08:10,600 I think the other yeah, definitely we all do. 1110 01:08:10,800 --> 01:08:13,500 I'm the world's worst about, you know, being on the computer 1111 01:08:13,500 --> 01:08:16,300 working or something till the 19th hour and then I go to bed. 1112 01:08:16,300 --> 01:08:18,800 And it's you know, right before I go to bed I'm still looking at 1113 01:08:18,800 --> 01:08:21,200 the harmful light rays and whatnot. 1114 01:08:23,200 --> 01:08:24,899 What? Just out of curiosity like when 1115 01:08:24,899 --> 01:08:28,100 I when I compete and I'm at a really lean body fat person, I 1116 01:08:28,100 --> 01:08:30,700 don't know if it's because my my sympathetic nervous system is 1117 01:08:30,700 --> 01:08:34,300 just on overdrive that last month of prep or what, but I'll, 1118 01:08:34,700 --> 01:08:36,600 I would only average like three hours of sleep. 1119 01:08:36,800 --> 01:08:41,700 It would not be a quality sleep. Is that, is that at the lunar? 1120 01:08:41,700 --> 01:08:44,200 You get, you tend to sleep less. Is there any correlation there? 1121 01:08:45,700 --> 01:08:53,399 That's a good question. I would say that yeah, probably 1122 01:08:54,399 --> 01:08:59,800 because dropping, you know, fat and trying to get cut to that 1123 01:08:59,800 --> 01:09:02,600 degree that you need to on a stage. 1124 01:09:03,000 --> 01:09:08,899 I think it's probably too much of a stressor on your body, you 1125 01:09:08,899 --> 01:09:12,000 know, and to the point where you're activating your 1126 01:09:12,000 --> 01:09:15,899 sympathetic nervous system, which is making it harder for 1127 01:09:15,899 --> 01:09:19,100 you to sleep, I'd have to really look into it. 1128 01:09:19,800 --> 01:09:22,600 To answer your question but just off the top of my head I would 1129 01:09:22,600 --> 01:09:26,399 say that that is most likely what's going on you know your 1130 01:09:26,600 --> 01:09:30,899 it's too much of a overdrive on your sympathetic nervous system 1131 01:09:31,000 --> 01:09:34,200 and so that's going to negatively affect your sleep and 1132 01:09:34,200 --> 01:09:36,700 definitely the quality of sleep that you're going to get as 1133 01:09:36,700 --> 01:09:39,300 well. Yeah, it's it's crazy. 1134 01:09:39,300 --> 01:09:42,500 I love that I love just the intensity have filled with the 1135 01:09:42,500 --> 01:09:45,800 synthetic nervous system on overdrive, but it's definitely 1136 01:09:45,800 --> 01:09:48,300 not sustainable. I think after that show, man, I 1137 01:09:48,308 --> 01:09:51,899 like I crashed for Like seven times straight iPad. 1138 01:09:52,000 --> 01:09:55,700 But yeah, I mean you know I think if you're doing it for a 1139 01:09:55,700 --> 01:09:59,100 short period of time, then obviously you're going to get 1140 01:09:59,300 --> 01:10:03,200 the benefit that you want that being cut and long-term effects 1141 01:10:03,200 --> 01:10:07,500 are, probably not going to be too bad, but if you're 1142 01:10:07,500 --> 01:10:11,100 chronically doing it, that's when it really becomes an issue 1143 01:10:11,100 --> 01:10:16,900 where your body has a hard time, you know, adapting to it and 1144 01:10:17,100 --> 01:10:19,400 you're going to have the negative side effects like you 1145 01:10:19,400 --> 01:10:20,700 said. It's like sleep. 1146 01:10:20,700 --> 01:10:24,600 And, you know, also, you probably noticed that you're 1147 01:10:25,000 --> 01:10:29,100 going to get sick a little bit easier and you know what? 1148 01:10:29,500 --> 01:10:33,100 And that's also because your own sympathetic overdrive mean 1149 01:10:33,100 --> 01:10:35,400 system takes a hit. Exactly. 1150 01:10:35,600 --> 01:10:38,700 And there's a way to quantify that, which, you know, by your 1151 01:10:38,700 --> 01:10:41,800 HRV measurement, which I think is probably something we could 1152 01:10:41,800 --> 01:10:46,500 talk about maybe on a different episode, but that, it's that's 1153 01:10:46,500 --> 01:10:49,500 also really powerful. Heart rate, variability is a 1154 01:10:49,600 --> 01:10:53,200 Really powerful tool that you can use to measure where you're 1155 01:10:53,200 --> 01:10:56,000 at in terms of your sympathetic or parasympathetic nervous 1156 01:10:56,000 --> 01:10:58,700 system. And you can use that to kind of 1157 01:10:59,100 --> 01:11:03,800 tailor what you're doing and it's extremely powerful. 1158 01:11:04,100 --> 01:11:07,300 Yeah, I've actually had that written down as one thing to ask 1159 01:11:07,300 --> 01:11:09,700 you that the Blood Flow Restriction Training. 1160 01:11:10,100 --> 01:11:13,000 That there's a long list, man, but I know, we're getting a tan 1161 01:11:13,000 --> 01:11:17,100 over an hour already. So real quick ways are your 1162 01:11:17,300 --> 01:11:20,200 heard your children to back down, there, are they Kito. 1163 01:11:20,500 --> 01:11:25,200 But yeah, it's a great question. So they are. 1164 01:11:26,200 --> 01:11:30,000 I don't like to use the term keto with children because I 1165 01:11:30,000 --> 01:11:35,000 think, you know, it's a, it's a variation on what we're doing, 1166 01:11:35,500 --> 01:11:39,300 they, you know, children obviously have different energy 1167 01:11:39,300 --> 01:11:42,100 outputs there. They need different nutrients 1168 01:11:42,100 --> 01:11:46,000 because they're growing in order to not surprise us growth, 1169 01:11:46,000 --> 01:11:48,200 hormone, production, testosterone, production, and 1170 01:11:48,200 --> 01:11:50,900 children. You Definitely, do not want to 1171 01:11:50,900 --> 01:11:54,300 restrict their carbohydrate intake to the degree that you 1172 01:11:54,300 --> 01:11:55,200 were. I would. 1173 01:11:56,300 --> 01:12:01,200 So they are keto in the sense that they eat real nutrition. 1174 01:12:01,200 --> 01:12:04,600 So food that they eat is quite varied. 1175 01:12:04,600 --> 01:12:08,400 They eat what we eat but like for instance I'll do a lot of 1176 01:12:09,400 --> 01:12:13,500 intermittent fasting so I'll do 24-hour fast 3 to 5-day files 1177 01:12:13,500 --> 01:12:17,600 that would never recommend you do that for a child but when 1178 01:12:17,600 --> 01:12:21,400 they consume food, they consume Healthy quality food. 1179 01:12:21,400 --> 01:12:27,400 So eggs, bacon cheese, you know, in terms of carbohydrates 1180 01:12:27,400 --> 01:12:30,900 they're going to eat complex carbohydrates. 1181 01:12:30,900 --> 01:12:36,900 So green vegetables, they do not eat refined sugars for the most 1182 01:12:36,900 --> 01:12:40,000 part, they do not eat. Refined carbohydrates. 1183 01:12:40,500 --> 01:12:42,700 They do not eat hydrogenated oils. 1184 01:12:44,000 --> 01:12:47,600 So in that sense, yes, they are key do but it's a modified 1185 01:12:47,600 --> 01:12:51,400 version. You know, kids being being kids, 1186 01:12:52,000 --> 01:12:55,700 we educate them. So we explain what we're doing. 1187 01:12:55,800 --> 01:12:59,400 So it's not so much as here eat this because it's healthy for 1188 01:12:59,400 --> 01:13:02,000 you and because I'm your parent and you need to do what I say 1189 01:13:02,500 --> 01:13:06,200 it's more. Okay, this is why we're doing 1190 01:13:06,200 --> 01:13:09,700 this. And it's important to know that 1191 01:13:09,900 --> 01:13:14,000 children are going to model themselves after what they see. 1192 01:13:14,500 --> 01:13:17,400 So you have to preach or you have to practice what you 1193 01:13:17,400 --> 01:13:19,500 preach. You have to do exactly. 1194 01:13:19,700 --> 01:13:23,400 You're saying if I tell a child, you know, don't drink alcohol. 1195 01:13:23,400 --> 01:13:26,800 And meanwhile, I'm drinking to three glasses of wine a day. 1196 01:13:27,400 --> 01:13:30,200 They're going to call me out. As you know, hypocrite, same 1197 01:13:30,200 --> 01:13:32,500 thing with tradition. If I'm telling my child you need 1198 01:13:32,500 --> 01:13:35,700 to eat healthy food and I'm eating fast food. 1199 01:13:35,700 --> 01:13:37,100 Well they're going to call me out on that. 1200 01:13:37,100 --> 01:13:43,600 So we practice, what we preach we incorporate them into what 1201 01:13:43,600 --> 01:13:46,000 we're doing. So in terms of cooking, they 1202 01:13:46,000 --> 01:13:49,500 help we explain I think it's also important. 1203 01:13:49,600 --> 01:13:52,500 To teach them kind of from the beginning to the end, the cycle 1204 01:13:52,500 --> 01:13:55,000 nutrition. So we'll go out to Farms. 1205 01:13:55,000 --> 01:13:59,000 Show them how things are cultivated, eat the food food, 1206 01:13:59,008 --> 01:14:02,800 talk about the benefits, and then do composting so that they 1207 01:14:02,800 --> 01:14:08,000 see there's, you know, a cycle of life and, you know, in terms 1208 01:14:08,000 --> 01:14:13,200 of If they go to a birthday party which is a big issue, you 1209 01:14:13,200 --> 01:14:17,400 know we'll let them have something and inevitably they'll 1210 01:14:17,400 --> 01:14:20,900 stop themselves so they'll eat one, not feel good you know 1211 01:14:20,900 --> 01:14:24,400 because they get the sugar crash and say you know I'm good I 1212 01:14:24,400 --> 01:14:30,200 don't want anymore you know it's not 100% perfect but it's a it's 1213 01:14:30,200 --> 01:14:34,300 a work in progress as the way I like to look at it you know 1214 01:14:34,600 --> 01:14:38,500 we're we're definitely trying to get them. 1215 01:14:38,600 --> 01:14:42,300 To the point where they understand why we're doing what 1216 01:14:42,300 --> 01:14:44,600 we're doing and it's working. Our seven year old, who's our 1217 01:14:44,600 --> 01:14:49,800 eldest is very, very aware of food are five year, old is still 1218 01:14:49,800 --> 01:14:51,700 getting there. The two-year-old, you know, 1219 01:14:51,700 --> 01:14:54,600 we'll do whatever we tell them to or actually, will do pretty 1220 01:14:54,600 --> 01:14:58,900 much anything we tell them to do, but so it's definitely, you 1221 01:14:58,900 --> 01:15:04,200 know, constant battle. But might my thought on it and I 1222 01:15:04,200 --> 01:15:06,400 know I'm long-winded on this, so I apologize. 1223 01:15:06,400 --> 01:15:13,900 But is What I notice in a hospital setting is that we used 1224 01:15:13,900 --> 01:15:19,000 to see people in their 70s 80s coming in with coronary artery 1225 01:15:19,000 --> 01:15:23,200 disease, Strokes, you know, diabetes complications of that. 1226 01:15:23,600 --> 01:15:27,400 And what I notice is that especially in Mississippi and 1227 01:15:27,400 --> 01:15:29,900 obviously it's a little skewed because it's a very unhealthy 1228 01:15:29,900 --> 01:15:34,800 state, but we would see people in their 30s with, you know, 1229 01:15:34,800 --> 01:15:38,000 massive heart attacks or Strokes or on. 1230 01:15:38,500 --> 01:15:43,500 Says in the 30s and it's pretty telling, when you start seeing 1231 01:15:43,500 --> 01:15:48,300 people who are younger than you, having these end-stage diseases, 1232 01:15:48,300 --> 01:15:54,700 and the question is why? And the reason is because, you 1233 01:15:54,700 --> 01:15:59,700 know, our parents probably eight relatively okay, for about 40 1234 01:15:59,700 --> 01:16:03,600 Years of their life or 30 years, so they had that Head. 1235 01:16:03,600 --> 01:16:08,300 Start nowadays, children are being fed the average child gets 1236 01:16:08,400 --> 01:16:12,000 It's 250 grams of refined carbohydrates a day as the 1237 01:16:12,000 --> 01:16:17,400 average and so for 20 years of their life, they're getting this 1238 01:16:17,400 --> 01:16:21,800 massive, metabolic damage that may not show itself outwardly 1239 01:16:21,800 --> 01:16:23,900 right. It may not show itself in the 1240 01:16:23,907 --> 01:16:25,700 terms of obesity. But you know, what we are 1241 01:16:25,700 --> 01:16:31,400 noticing is that girls are having puberty at a much lower 1242 01:16:31,400 --> 01:16:34,000 age used to be 14. Now it's nine. 1243 01:16:34,500 --> 01:16:37,700 Why is that couple reasons number one, they have a 1244 01:16:37,700 --> 01:16:40,700 threshold of Weight gain. They need to be at least 100 1245 01:16:40,700 --> 01:16:44,300 pounds to get their puberty so they're hitting that a much 1246 01:16:45,300 --> 01:16:48,300 lower age. Secondly, a lot of the foods 1247 01:16:48,300 --> 01:16:50,000 that they're consuming or estrogen etic. 1248 01:16:50,000 --> 01:16:54,500 So the soy that I talked about all the antibiotics or hormones 1249 01:16:54,500 --> 01:16:58,300 that are in the food source that's causing these females to 1250 01:16:58,300 --> 01:17:01,700 be more estrogen eyes which is causing them to have their their 1251 01:17:02,100 --> 01:17:04,700 period. So we are seeing it in those 1252 01:17:04,700 --> 01:17:07,100 terms. So I think it's very important 1253 01:17:07,100 --> 01:17:10,500 that we start educating. Waiting at the youngest age, our 1254 01:17:10,500 --> 01:17:13,700 children. So I always tell my clients, 1255 01:17:13,700 --> 01:17:17,000 that, if you're doing this, don't do it for yourself. 1256 01:17:17,100 --> 01:17:20,300 Do it for your whole family incorporate everybody, because 1257 01:17:20,800 --> 01:17:23,300 number one, you're going to get a good support system. 1258 01:17:23,300 --> 01:17:25,800 But number two, you're also going to prevent your children 1259 01:17:25,800 --> 01:17:29,000 from having to see Physicians, like myself later on in life, 1260 01:17:29,000 --> 01:17:30,700 which is really what we, you know, we're trying to 1261 01:17:30,700 --> 01:17:35,200 accomplish, is it healthier Society at a younger age and I 1262 01:17:35,200 --> 01:17:37,800 completely agree in that respect. 1263 01:17:37,900 --> 01:17:41,400 You means For that. I mean, on a macro level my 1264 01:17:41,400 --> 01:17:45,000 motivation for Quito is, you know what can I do? 1265 01:17:45,000 --> 01:17:48,000 What value can I add that to share this with the most money? 1266 01:17:48,200 --> 01:17:53,100 Most people possible and take it from a lifestyle perspective, as 1267 01:17:53,100 --> 01:17:54,700 opposed to like, a short-term fix. 1268 01:17:55,100 --> 01:17:59,400 And it's sad to see, you know, in children who are relying 1269 01:17:59,400 --> 01:18:01,600 solely on their parents and their Guardians. 1270 01:18:01,600 --> 01:18:05,300 You know, what foods to eat to see them, just shuttled towards 1271 01:18:05,300 --> 01:18:08,600 the, the path of you know, early stage disease because Just 1272 01:18:08,600 --> 01:18:11,400 what's made available to him like it's depressing seeing you 1273 01:18:11,400 --> 01:18:15,300 know, Elementary School lunches that are just you know French 1274 01:18:15,300 --> 01:18:18,600 fries and processed meats that are cooked in vegetable oils. 1275 01:18:18,600 --> 01:18:20,400 It's like, you know, I don't care what that drone. 1276 01:18:20,400 --> 01:18:22,900 That's not healthy, you know? Exactly. 1277 01:18:22,900 --> 01:18:25,600 And it's interesting because when I was growing up, I mean, 1278 01:18:25,600 --> 01:18:28,500 I'm not that old. I talk like I'm old but I'm 39 1279 01:18:28,500 --> 01:18:32,600 when I was growing up. There wasn't this access to so 1280 01:18:32,600 --> 01:18:35,700 much corn attrition. I mean yeah, there was fast food 1281 01:18:35,700 --> 01:18:41,300 but in general it wasn't like Free meal was chock full of 1282 01:18:42,100 --> 01:18:46,100 horrible products. Now, it's every meal that a 1283 01:18:46,108 --> 01:18:50,200 child has has to have a dessert or how's that cookie, or some 1284 01:18:50,200 --> 01:18:54,400 sweet thing that back in the day it was like, okay, maybe once a 1285 01:18:54,407 --> 01:18:56,600 week, you get a dessert or something. 1286 01:18:56,600 --> 01:19:00,900 But now it's inevitably the juice that they're drink or one 1287 01:19:00,900 --> 01:19:04,500 of my biggest pet peeves is I see young children being fed 1288 01:19:04,500 --> 01:19:08,500 Gatorade because they're, you know, playing soccer for Five 1289 01:19:08,500 --> 01:19:10,500 minutes. Here's a newsflash, they don't 1290 01:19:10,500 --> 01:19:12,400 need Gatorade. Okay? 1291 01:19:12,700 --> 01:19:16,000 No, child. Really nobody unless you're an 1292 01:19:16,000 --> 01:19:19,700 elite performing athlete, needs Gatorade. 1293 01:19:19,700 --> 01:19:22,500 And yet it's a staple of everything. 1294 01:19:22,500 --> 01:19:28,100 You know, granola bars are touted as being healthy and 1295 01:19:28,200 --> 01:19:30,900 they're not healthy. It's basically a sugar sugar 1296 01:19:30,900 --> 01:19:32,700 stick. Yeah, absolutely. 1297 01:19:32,900 --> 01:19:35,900 And there's a hidden people who are trying to feed their 1298 01:19:35,900 --> 01:19:39,000 children. A Healthy nutrition are Mark 1299 01:19:39,200 --> 01:19:42,400 because what they think is healthy is actually not healthy. 1300 01:19:42,700 --> 01:19:45,500 Hmm. I mean I haven't looked I don't 1301 01:19:45,500 --> 01:19:48,700 have children so I haven't looked at many of the baby foods 1302 01:19:48,700 --> 01:19:51,500 but I remember I believe correct me if I'm wrong here but a lot 1303 01:19:51,508 --> 01:19:54,800 of the baby foods are just chock-full of sugar like I'm not 1304 01:19:54,800 --> 01:19:58,800 not just fruit sugars but just you know added sugars well like 1305 01:19:58,800 --> 01:20:03,000 so one of the most important things you can do as a as a 1306 01:20:03,000 --> 01:20:06,200 mother when you have a child is to breastfeed, right? 1307 01:20:06,600 --> 01:20:10,500 So, some people can Can't do it for different reasons and if 1308 01:20:10,508 --> 01:20:13,200 they can't, then they use formula. 1309 01:20:13,200 --> 01:20:17,000 So pretty much. Every formula out there is full 1310 01:20:17,000 --> 01:20:20,100 of high fructose, corn syrup or fructose base. 1311 01:20:20,700 --> 01:20:24,000 And so we're setting these children up from the moment that 1312 01:20:24,000 --> 01:20:28,200 they're born, what they do is if a baby is crying, when they're 1313 01:20:28,200 --> 01:20:32,200 born, they take a sugar solution, they dip like the 1314 01:20:32,700 --> 01:20:35,100 pacifier in it and they shove it in the baby's mouth. 1315 01:20:35,500 --> 01:20:38,200 And so, what we're doing is conditioning. 1316 01:20:38,400 --> 01:20:42,700 From the onset. That if you're upset, if you're 1317 01:20:42,700 --> 01:20:47,100 cranky, here's a sugar solution that's going to calm you down, I 1318 01:20:47,100 --> 01:20:49,100 see it. You know repeatedly we're 1319 01:20:49,100 --> 01:20:53,100 parents will use food as a reward system. 1320 01:20:53,100 --> 01:20:54,300 You've been good. Here's a cookie. 1321 01:20:54,300 --> 01:20:56,300 You've been good. Will get your ice cream, you 1322 01:20:56,300 --> 01:21:04,000 know we my wife and I and I'm very lucky because my wife also 1323 01:21:04,000 --> 01:21:08,200 practices this hundred percent and she's one of the ones who 1324 01:21:08,300 --> 01:21:11,200 Ooh, really pushes the health and nutrition with our children 1325 01:21:11,200 --> 01:21:14,200 and is patient enough to deal with the responses. 1326 01:21:14,700 --> 01:21:18,400 But you know, we've actually, you know, we've had issues where 1327 01:21:18,500 --> 01:21:22,700 in the past we've used it as a kind of reward system and we 1328 01:21:22,700 --> 01:21:25,100 were able to recognize that, hey, this is not a good idea 1329 01:21:25,100 --> 01:21:26,800 what we're doing and we stopped it. 1330 01:21:27,200 --> 01:21:30,900 It's a hard thing to do. Especially for people who have 1331 01:21:30,900 --> 01:21:34,300 children and know that, you know, you're going to get a 1332 01:21:34,308 --> 01:21:37,600 response from them, they're gonna give you a hard time but 1333 01:21:37,600 --> 01:21:41,000 children are very Adaptable. So if you do something and you 1334 01:21:41,000 --> 01:21:46,000 stick to it for two weeks or so, you're going to basically kind 1335 01:21:46,000 --> 01:21:48,800 of train them that you know what food is not a reward for you 1336 01:21:48,800 --> 01:21:52,700 anymore. You're going to eat healthy and 1337 01:21:52,800 --> 01:21:55,800 eventually they'll respond because they have no other 1338 01:21:55,800 --> 01:22:00,300 choice and that goes for like eating healthy food, to one of 1339 01:22:00,300 --> 01:22:02,700 the things that a lot of parents will tell me, is how do you get 1340 01:22:02,700 --> 01:22:06,200 your child to eat healthy. And my response to them is you 1341 01:22:06,200 --> 01:22:09,400 got to stop feeding them. Unhealthy food. 1342 01:22:09,400 --> 01:22:13,500 If you're constantly stimulating their brain receptors with 1343 01:22:13,500 --> 01:22:18,000 highly refined carbohydrates and fats that are unhealthy and then 1344 01:22:18,000 --> 01:22:21,300 you try to feed them something that is quote, unquote, healthy 1345 01:22:21,300 --> 01:22:24,400 like a complex carbohydrate, they're not going to eat it, 1346 01:22:24,500 --> 01:22:26,100 it's not that they're picky, it's that they've been 1347 01:22:26,100 --> 01:22:29,700 conditioned by these food sources that are, you know, 1348 01:22:29,700 --> 01:22:34,300 designed to really kind of give you a psychological addiction, 1349 01:22:35,100 --> 01:22:37,700 they're not going to be able to eat healthy foods because 1350 01:22:38,400 --> 01:22:40,700 Physiologically and psychologically, they're adapted 1351 01:22:40,700 --> 01:22:44,500 to eating just plain sugar. Yeah, it's crazy how that 1352 01:22:44,500 --> 01:22:48,000 psychological addiction carries through to adulthood, you know, 1353 01:22:48,000 --> 01:22:52,600 people will train for 30 minutes and they think they've earned 1354 01:22:53,400 --> 01:22:56,800 you know it shake or something that's nothing but you know 1355 01:22:56,800 --> 01:22:58,100 sugar. Yeah. 1356 01:22:58,100 --> 01:23:02,000 It's a it's a depressing depressing habitual movement, 1357 01:23:02,000 --> 01:23:04,700 that's not trending in any right direction whatsoever. 1358 01:23:05,400 --> 01:23:09,300 And that's so important that you just mentioned that because If 1359 01:23:09,300 --> 01:23:13,300 you think about it, we as a society exercise, more than we 1360 01:23:13,300 --> 01:23:15,200 ever have, right? I mean, it's a 1361 01:23:15,600 --> 01:23:19,500 multibillion-dollar industry and yet where the sickest we've ever 1362 01:23:19,500 --> 01:23:21,200 been. So it's not, it's not the 1363 01:23:21,200 --> 01:23:24,700 exercise that's benefiting us. But like you said, you know, 1364 01:23:25,000 --> 01:23:28,300 number one, we feel virtuous. I just ran 30 minutes. 1365 01:23:28,500 --> 01:23:33,500 I earned myself this, whatever this bar or like, you know, I've 1366 01:23:33,500 --> 01:23:36,100 been running for 30 minutes. So I need a Gatorade to 1367 01:23:36,100 --> 01:23:38,200 replenish my electrolytes and now you do. 1368 01:23:38,700 --> 01:23:43,200 You know, you don't need that and yet inevitably, that's what 1369 01:23:43,200 --> 01:23:46,100 people believe. And that's what marketing is 1370 01:23:46,100 --> 01:23:49,200 told us, right? So, you're inundated with 1371 01:23:49,300 --> 01:23:53,100 commercials telling you to eat this latest and greatest 1372 01:23:53,100 --> 01:23:55,900 product, the reality is that you don't need it. 1373 01:23:55,900 --> 01:23:59,300 I mean, if your key to adapted, you do not need it, you need the 1374 01:23:59,300 --> 01:24:00,400 electrolytes. Sure. 1375 01:24:00,800 --> 01:24:03,100 But you don't need that in the form of, you know, refined 1376 01:24:03,100 --> 01:24:06,600 carbohydrates. And so in the other thing too is 1377 01:24:06,600 --> 01:24:10,500 that, you know, If you get on like a stationary bike or 1378 01:24:10,500 --> 01:24:14,300 treadmill, that is going to overestimate the number of 1379 01:24:14,300 --> 01:24:15,900 calories you burn. Yeah. 1380 01:24:16,400 --> 01:24:20,100 And so, you think like, okay, I burn, 400 Cal, I can eat for 400 1381 01:24:20,100 --> 01:24:21,900 calories. So number one, you've 1382 01:24:21,900 --> 01:24:24,200 overestimated the number of calories that you burn. 1383 01:24:24,500 --> 01:24:27,600 And then number two, calories are different. 1384 01:24:27,600 --> 01:24:30,200 Not a calorie is not a calorie. So if you go out and you can 1385 01:24:30,200 --> 01:24:34,800 zoom 400 calories of fat, post workout, that's going to have a 1386 01:24:34,800 --> 01:24:38,100 different Metabolic Effect on your body versus if you go. 1387 01:24:38,300 --> 01:24:41,800 And you consume 500 or 400 calories of plain sugar. 1388 01:24:42,400 --> 01:24:44,600 Yeah. So you know, most of those 1389 01:24:44,600 --> 01:24:48,300 products that people are consuming post-workout are just 1390 01:24:48,300 --> 01:24:53,500 basically sugar dressed up in fancy, you know, products. 1391 01:24:54,400 --> 01:24:56,400 Yeah. And it's, it's just unreal man. 1392 01:24:56,400 --> 01:25:00,100 Like a, it's mind-boggling to me. 1393 01:25:00,100 --> 01:25:04,100 What, what I used to think to was, was healthy versus what 1394 01:25:04,200 --> 01:25:07,300 I've learned now, is healthy. I think, the society specially 1395 01:25:07,300 --> 01:25:09,700 American side that we're Just we're just ignorant, you know, 1396 01:25:09,700 --> 01:25:11,700 it's not that we don't want to do the right thing. 1397 01:25:11,700 --> 01:25:15,000 It's just that we simply don't know what the right thing is. 1398 01:25:15,200 --> 01:25:18,900 And that's what's so cool about the keto Community is that we're 1399 01:25:18,900 --> 01:25:22,400 all genuinely trying to help each other reach that goal and 1400 01:25:23,200 --> 01:25:26,300 it's a virtuous like genuine community in my opinion, and I 1401 01:25:26,300 --> 01:25:29,800 think the Grassroots movement of it will be, you know, the 1402 01:25:29,800 --> 01:25:33,100 distinguishing factor that makes this movement a lifestyle, that 1403 01:25:33,100 --> 01:25:35,000 helps others. So I agree. 1404 01:25:35,000 --> 01:25:41,100 I think it's extremely powerful. I mean I was very Press with the 1405 01:25:41,100 --> 01:25:44,100 people I met at ghetto gone from you know people in the 1406 01:25:44,100 --> 01:25:47,300 healthcare industry that are thinking outside the box to 1407 01:25:47,800 --> 01:25:50,600 people like yourself. We're looking at it for exercise 1408 01:25:50,600 --> 01:25:54,300 performance and you know, muscle mass to like your everyday 1409 01:25:54,300 --> 01:25:56,600 person. Who's just trying to figure out 1410 01:25:56,600 --> 01:26:00,500 outside of the kind of standard Norm of what they've been told, 1411 01:26:01,000 --> 01:26:04,500 how to improve their health, how how to feel better, but also how 1412 01:26:04,500 --> 01:26:09,400 to improve their longevity and it It's a, it's a very 1413 01:26:09,400 --> 01:26:15,200 Grassroots, but Community, where I've noticed that everybody is 1414 01:26:15,200 --> 01:26:18,400 willing to share the information right for the, for the better 1415 01:26:18,400 --> 01:26:19,800 good. It's not like, I know this 1416 01:26:19,800 --> 01:26:23,400 information and because of that, I'm not going to tell you, it's 1417 01:26:23,600 --> 01:26:27,300 quite the opposite. It's number one knowing the 1418 01:26:27,300 --> 01:26:30,200 information is important, knowing the right information is 1419 01:26:30,200 --> 01:26:32,500 important but that's only the first step. 1420 01:26:32,600 --> 01:26:36,700 The real, real important thing is implementing it and then add 1421 01:26:36,700 --> 01:26:41,700 being adaptable. Based on your response you're 1422 01:26:41,700 --> 01:26:45,400 open to making changes you know, because it's not a 1423 01:26:45,400 --> 01:26:48,800 one-size-fits-all people will have different responses to it 1424 01:26:48,800 --> 01:26:52,700 and but yeah, the community itself I think is awesome. 1425 01:26:53,100 --> 01:26:56,300 Yeah, I completely agree completely, I will document. 1426 01:26:56,300 --> 01:26:57,900 See I have not even made it half with you. 1427 01:26:57,900 --> 01:26:59,800 My question is chairs. We're gonna have to do it a 1428 01:26:59,800 --> 01:27:01,000 second podcast. Wow. 1429 01:27:01,000 --> 01:27:03,200 We're already at an hour and a half, so I don't, I don't want 1430 01:27:03,200 --> 01:27:05,300 to take too much of your time. That's okay. 1431 01:27:05,300 --> 01:27:08,000 Yeah, it's been a pleasure talking to you, absolutely. 1432 01:27:08,200 --> 01:27:11,000 What's a have any parting? Parting thoughts, or anything? 1433 01:27:11,000 --> 01:27:13,300 What can people go to find more about about you? 1434 01:27:13,800 --> 01:27:19,200 Yeah, so I do a couple things. My website is John lamanski, I'm 1435 01:27:19,200 --> 01:27:26,400 d.com, I do one on one coaching with individuals using bio 1436 01:27:26,400 --> 01:27:29,400 hacking but also ketogenic lifestyles of Base. 1437 01:27:29,800 --> 01:27:32,000 I have a program called the key to dr. 1438 01:27:32,000 --> 01:27:35,200 Program where everything that we kind of talked about is 1439 01:27:35,200 --> 01:27:41,000 incorporated into it meal plans. Your message has a private Forum 1440 01:27:41,000 --> 01:27:43,300 where you know you interact with me. 1441 01:27:43,700 --> 01:27:47,700 Ask your questions Etc and then I do Virtual Office hours. 1442 01:27:47,700 --> 01:27:50,100 So if you want to ask me a question, all you got to do is 1443 01:27:50,100 --> 01:27:54,700 sign up for Virtual Office hours and it's free and it's just a 1444 01:27:54,700 --> 01:27:57,800 way to get more information out there for people who are 1445 01:27:57,800 --> 01:28:01,300 curious, but not willing to commit right away. 1446 01:28:02,500 --> 01:28:06,200 And then, yeah, I got a few things on the horizon in the 1447 01:28:06,200 --> 01:28:10,500 process of writing a book. So come out hopefully in the 1448 01:28:10,508 --> 01:28:14,300 next year or so. And I'll be on a few speaking 1449 01:28:14,300 --> 01:28:19,900 engagements and hopefully back on your podcast to finish all 1450 01:28:19,900 --> 01:28:21,500 the questions that we haven't addressed. 1451 01:28:21,700 --> 01:28:25,500 Yeah, it's a, it's very exciting for me to have no connection 1452 01:28:25,500 --> 01:28:28,500 with yourself being, you know, in the medical industry because 1453 01:28:28,500 --> 01:28:31,800 you bring a certain expertise to the table. 1454 01:28:31,800 --> 01:28:35,600 That is not common within the keto field because it seems like 1455 01:28:35,600 --> 01:28:38,100 traditional medical practitioners or so. 1456 01:28:39,700 --> 01:28:43,400 So slow to adopt and not near as open-minded to this as a 1457 01:28:43,407 --> 01:28:46,400 lifestyle. It's exciting to see you counter 1458 01:28:46,400 --> 01:28:48,700 that. Well, thanks, yeah, I mean, I 1459 01:28:48,700 --> 01:28:52,700 think speaking for the medical establishment, I think people 1460 01:28:52,700 --> 01:28:54,400 have to understand a couple things. 1461 01:28:54,400 --> 01:28:58,100 Number one that we're not trained, this way, we're trained 1462 01:28:58,100 --> 01:29:04,300 to treat the diseases that we see not prevent the diseases. 1463 01:29:04,300 --> 01:29:08,000 And then number two, the focus for Physicians. 1464 01:29:08,200 --> 01:29:14,100 Through training is to do a subspecialty where they're going 1465 01:29:14,100 --> 01:29:21,400 to maximize the amount of money. Sorry, my son came in and so 1466 01:29:21,400 --> 01:29:23,700 they're not trained that way and they're going to go into 1467 01:29:23,700 --> 01:29:25,400 subspecialties that are going to pay more. 1468 01:29:25,400 --> 01:29:28,800 So we don't have enough primary care, doctors, they're 1469 01:29:28,800 --> 01:29:30,900 overwhelmed and they don't have time. 1470 01:29:31,300 --> 01:29:33,500 Unfortunately, to talk, I mean, you and I have been talking 1471 01:29:33,500 --> 01:29:36,600 about this for over an hour and a half and we haven't delved 1472 01:29:36,600 --> 01:29:40,300 into probably a Action of the information that we would need 1473 01:29:40,300 --> 01:29:42,900 to. Imagine a primary care doctor 1474 01:29:42,900 --> 01:29:45,800 who has 15 minutes for an appointment. 1475 01:29:45,800 --> 01:29:48,100 How's he going to really talk to you about this? 1476 01:29:48,200 --> 01:29:52,700 So you have to kind of understand from from their 1477 01:29:52,700 --> 01:29:56,500 perspective, it's not that they don't want to, it's that they 1478 01:29:56,500 --> 01:29:58,800 can. If the system is not set up for 1479 01:29:58,800 --> 01:30:01,900 that way. If if I didn't spend, you know, 1480 01:30:01,900 --> 01:30:04,900 last 12 years. I mean, I read three books a 1481 01:30:04,900 --> 01:30:08,000 week on the, on the subject, you know? 1482 01:30:08,100 --> 01:30:12,600 If I wasn't making this my priority, then I wouldn't be up 1483 01:30:12,600 --> 01:30:17,300 to date with the information, but I feel that as a physician, 1484 01:30:17,400 --> 01:30:20,800 I have a duty to really help people, right? 1485 01:30:20,800 --> 01:30:27,100 So our first priority is to do no harm and I feel like the best 1486 01:30:27,100 --> 01:30:32,600 way to really not do harm to people, sorry about that is, is 1487 01:30:33,400 --> 01:30:40,200 by addressing issues before they Or in stage, so addressing 1488 01:30:40,200 --> 01:30:43,500 metabolic syndrome, addressing diabetes, addressing all the 1489 01:30:43,500 --> 01:30:46,000 different types of chronic medical diseases that we 1490 01:30:46,000 --> 01:30:49,200 experienced before. It gets to the point where 1491 01:30:49,200 --> 01:30:52,400 they're hospitalized or are seeing the side effects of all 1492 01:30:52,400 --> 01:30:54,800 the medications that they're taking cetera. 1493 01:30:55,400 --> 01:31:00,000 So, I mean, it has to be really a lifestyle and that's why I 1494 01:31:00,008 --> 01:31:02,000 don't call it a diet. It's a lifestyle. 1495 01:31:02,300 --> 01:31:04,300 This is not something that you're going to do short term. 1496 01:31:04,300 --> 01:31:07,400 This is something that you're going to use and make it part of 1497 01:31:07,407 --> 01:31:09,700 your life. To make sure that you maintain 1498 01:31:09,700 --> 01:31:13,900 your health like the central. Absolutely, absolutely getting 1499 01:31:13,900 --> 01:31:17,900 it from the, from the base up and as as opposed to quickfix 1500 01:31:17,900 --> 01:31:20,400 short-term solution. I mean, that is the name of the 1501 01:31:20,400 --> 01:31:24,400 game without a doubt. Absolutely Bizarro man ski. 1502 01:31:24,600 --> 01:31:26,100 It's been an absolute pleasure, sir. 1503 01:31:26,100 --> 01:31:29,500 And I appreciate your time, and I would definitely love to do a 1504 01:31:29,500 --> 01:31:33,300 follow-up podcast because the the questions are still there 1505 01:31:33,300 --> 01:31:35,600 for sure. Yeah, let's do it. 1506 01:31:35,900 --> 01:31:37,700 I'm excited to talk to you again. 1507 01:31:37,700 --> 01:31:41,500 Thanks for The opportunity always a pleasure talking to you 1508 01:31:41,600 --> 01:31:44,600 and hope your listeners. Got some good information out of 1509 01:31:44,600 --> 01:31:48,500 this, I believe they will, for sure abstain got some good sound 1510 01:31:48,500 --> 01:31:51,600 sound effects on the background sounds and it makes it real, 1511 01:31:51,600 --> 01:31:53,300 right? I mean, you get to it and it's 1512 01:31:53,300 --> 01:31:55,800 just part of it. Well, you know, part of it is 1513 01:31:55,800 --> 01:32:00,700 that how do you incorporate Quito, in your lifestyle, in the 1514 01:32:00,700 --> 01:32:04,200 setting of, you know, children? I mean, you know, you have to 1515 01:32:04,400 --> 01:32:07,500 our lives are so difficult in the sense that, you know, we 1516 01:32:07,500 --> 01:32:09,800 have ABS. We have to commute, we have 1517 01:32:09,800 --> 01:32:13,100 bosses, we have family, we have in-laws, we have children. 1518 01:32:13,800 --> 01:32:16,600 How do you incorporate this into that life? 1519 01:32:17,100 --> 01:32:19,400 It's possible. I mean, it's real, it's possible 1520 01:32:19,400 --> 01:32:22,200 I have three little children, you know, I'm lucky I'm a 1521 01:32:22,200 --> 01:32:27,700 physician, you know, can make an income, my wife is on board. 1522 01:32:27,700 --> 01:32:30,600 She's a big proponent of this, you got it. 1523 01:32:30,600 --> 01:32:32,200 Really? If you're going to do it, I 1524 01:32:32,208 --> 01:32:35,500 think the best way to be successful is to do it as a 1525 01:32:35,508 --> 01:32:37,900 family incorporate everybody into it. 1526 01:32:38,200 --> 01:32:42,200 Um, and I think you have, you know, maximal success that way. 1527 01:32:42,700 --> 01:32:44,900 And once you build those habits, I mean, they're there and it 1528 01:32:44,900 --> 01:32:47,600 becomes just the day-to-day and it's not even, it's not even a 1529 01:32:47,608 --> 01:32:50,800 difficult thing anymore, but people are unwilling to make 1530 01:32:50,800 --> 01:32:55,000 that initial sacrifice. I just want the Quick Fix, but I 1531 01:32:55,008 --> 01:32:58,700 mean once once they can tap into the benefits of this lifestyle 1532 01:32:58,700 --> 01:33:02,000 and really see how it's going to impact them in a positive way 1533 01:33:02,100 --> 01:33:05,300 for years going forward, it's that motivation should become 1534 01:33:05,300 --> 01:33:08,000 more than the motivation. It is to have that. 1535 01:33:08,100 --> 01:33:11,700 That that, that quick little highlight, you know. 1536 01:33:12,500 --> 01:33:16,600 Yeah, I think two things. Number one part of it is people 1537 01:33:17,600 --> 01:33:23,500 have tried every other kind of quick fix fad diet out there and 1538 01:33:23,500 --> 01:33:26,200 have had minimal success or no success. 1539 01:33:26,600 --> 01:33:28,100 So they're worried all of a sudden key. 1540 01:33:28,100 --> 01:33:30,700 Do you know, it's been around for a long time but all of a 1541 01:33:30,708 --> 01:33:32,900 sudden key do now is becoming very trendy. 1542 01:33:32,900 --> 01:33:36,200 Well, maybe it's another trendy fad diet that is not really 1543 01:33:36,200 --> 01:33:38,000 going to work or it's dangerous or I talked. 1544 01:33:38,100 --> 01:33:40,500 My doctor and they say it's dangerous or my friend says 1545 01:33:40,500 --> 01:33:43,900 dangerous and you're telling me to eat fat when all I've heard 1546 01:33:43,900 --> 01:33:48,400 all my life is fat as dangerous. So I understand why people are 1547 01:33:48,600 --> 01:33:52,100 resistant to try and it, but what I would say is give it a 1548 01:33:52,100 --> 01:33:55,500 real shot, give it, you know, two months of really committing 1549 01:33:55,500 --> 01:33:58,400 yourself to it. Find somebody who knows what 1550 01:33:58,400 --> 01:34:00,200 they're talking about. Because there's a lot of 1551 01:34:00,200 --> 01:34:05,600 misinformation out there, listen to podcasts of reputable people, 1552 01:34:05,600 --> 01:34:09,300 like yourself and, you know, Give it a real shot and see how 1553 01:34:09,300 --> 01:34:11,000 you feel. Check your markers, see, what 1554 01:34:11,000 --> 01:34:12,500 they look like? Are they improving? 1555 01:34:12,500 --> 01:34:16,200 Are they not improving? And then that way, you can see 1556 01:34:16,300 --> 01:34:18,800 this is real. And then once I think people 1557 01:34:19,100 --> 01:34:22,500 have that experience, see the benefits? 1558 01:34:22,800 --> 01:34:24,900 I mean, you don't need to sell this on people. 1559 01:34:24,900 --> 01:34:29,000 They see the benefits entails. Absolutely, absolutely. 1560 01:34:29,700 --> 01:34:32,700 Could not agree more. Well, documentary, I mean if we 1561 01:34:32,700 --> 01:34:34,700 don't, we're not careful. I just keep on talking about 30 1562 01:34:34,700 --> 01:34:39,000 minutes and it Next time. Good sir. 1563 01:34:39,000 --> 01:34:41,600 We'll we'll talk to you later. Alright. 1564 01:34:41,600 --> 01:34:38,600 Sounds great. Next time. 1565 01:34:38,600 --> 01:34:40,700 Good sir. We'll we'll talk to you later. 1566 01:34:41,200 --> 01:34:42,200 Alright. Sounds great.