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Well, hello, ladies and gents 
Roberts. 

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Thanks, kiddo. 
Savage.com today I'm get 

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special, repeat guests, Vanessa 
spin on the line, and we dive 

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into all things body 
recomposition. 

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She herself has seen quite a 
transformation with her own body

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composition Endeavors. 
She went from as she proclaims 

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skinny fat too, geez. 
Now very tone she's been working

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out. 
She had a very successful 

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transformation Journey with 
regards to her resistance, 

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training Endeavors and 
nutritional manipulation. 

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So I want to kind of pull the 
curtain back and Diamond to 

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what's worked well for her 
there. 

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Are we dive into macronutrient 
distribution requirements, 

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protein needs. 
What optimal protein and dietary

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fat looks like we talked about 
the importance or lack of 

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importance of consuming, a ton 
of dietary fiber and vegetation.

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And we also kind of dive into 
mitochondrial Health. 

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What are some key ponents key 
components of improving. 

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Overall mitochondria Health, 
creating more beige fat or brown

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fat, talk about cold therapy. 
We talked about red light 

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therapy to talk about song. 
To use pretty much all things, 

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improving human health and 
performance, and honestly, just 

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healthspan. 
So really enjoy the 

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conversation. 
I've got a lot of respect for 

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Vanessa. 
Thoroughly enjoyed the 

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conversation. 
I've got no doubt that you will 

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take something from it. 
So that further Ado, sit back, 

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relax, enjoy the podcast with 
Vanessa 

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And we are laughs Vanessa. 
How are you? 

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I'm doing so well. 
Thanks for having me back. 

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Hey, I'm excited to chat with 
them. 

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Excited to chat with you. 
So you and I are going through 

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similar Journeys. 
Right now, both have newborn how

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old is looking now, He's 21 
months. 

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But anyone? 
Yes, feel like it could be 22 in

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like you're saying it's the 
yeah, almost 22 months. 

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Yeah, so you're about twice as 
far along as as we are with 

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rigel, does it get easier that 
second year than the first year?

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Is it about the same? 
I've been saying to Pete and a 

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lot of my mom friends lately 
that I feel like recently. 

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It's gotten a lot easier because
I don't feel like if I look away

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from. 
Him for two seconds that he's 

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gonna die. 
So that's been really nice 

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because, you know, he can, he's 
more responsible, he understands

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danger more like he understands 
what it means to get too close 

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to the edge of something or, you
know, he understands like what 

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hot things are. 
What danger? 

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Really starting to get that 
whereas before when they're just

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like potatoes and they don't 
know anything. 

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You're like, it's very hard to 
you just have to be watching 

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them every second of the day so 
it's hard to do anything. 

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But stare at them and be with 
them. 

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So, I do feel like it's gotten 
easier lately, he's also started

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to play a little bit 
independently which, you know, I

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love being with him as much as 
possible throughout the day and 

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I love playing with him. 
But it's also nice to get like a

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little bit of a break to be able
to do something. 

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Like, if I'm making dinner, he's
not like, you know, I know he 

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can just play nicely and so 
that's that part is getting 

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easier but we'll see what 
happens if we have more kids. 

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It's just going to, you know, 
No. 

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Be the whole thing all over 
again. 

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So yeah, I do. 
I do think it's gotten a little 

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bit easier. 
Yes. 

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What heaven is a sense of where 
the edges are is key like rigel 

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has no comprehension of edges. 
Like he'll be on the band and 

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like I'm literally gonna like, 
just laser focus on because 

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he'll walk off the edge. 
Like it wasn't even there and 

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I'm like how do you not know 
that that's an edge. 

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Yes. 
And and Pete taught him from 

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when he was really young how to 
roll onto his stomach and slide 

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down off the bed and we Take him
to this place here called Little

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Gym, where he does a lot of, 
that kind of stuff. 

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And it's really helped with, 
like, just any surface. 

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He'll like, turn himself over 
and then he'll slide off so 

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smart. 
It's been, yeah, really helpful.

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How has your, I want I want to 
talk about your weight training 

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journey in its entirety, but I 
kind of want to piggyback off of

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the the Luca discussion to like 
how is weight training been 

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affected since having him? 
Like, has it been pretty hard to

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carve out that time for 
yourself? 

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It's been hard but I do, I do 
find that I just try to not put 

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as much pressure on myself. 
So the times that I work out now

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or when he's napping, usually 
there's days when I can't leave 

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him for a nap so he usually 
sleeps, he likes this fall 

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asleep on me, so then I gently 
roll him off and then I, you 

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know, put the baby monitor on 
and then I'll go do my work and 

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I actually do it like not too 
far from where he sleeps. 

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Like I just closed the door so I
can just do a homework. 

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Work out, you know, not too far 
from him. 

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So I try to prioritize it. 
But you know some weeks I get 

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like foreign other times. 
I get like two or three and I 

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just try to be okay, just like 
knowing that, you know, I'm 

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doing something at least every 
week. 

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I'm resisting gravity. 
I'm doing resistance training 

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and, you know, it is more of a 
priority for me now than cardio 

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or like any kind of other 
exercise. 

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Even if I don't get like a any 
kind of other exercise in like 

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any cardio, active exercise or 
any other kind of exercise and 

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as long as I got in the way 
training and then I feel really 

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good about that. 
So sometimes my husband will, 

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you know, watch him and I'll 
I'll do like a 40 minute 

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workout, so I think it's just 
about making it a priority and, 

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you know, just being okay with 
the fact that it doesn't happen 

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all the time, but this is just a
phase of life. 

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The season of life where I'm not
going to get to do it as much as

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I used to, but I'm sure I'll get
to do it again more in the 

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future. 
Yeah, I think giving yourself 

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Grace, you know, at this point 
is key because if you were 

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trying to go about it with just 
this rigid mentality of, hey you

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got to get this many exercises 
in this mean days a week for 

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this long. 
He'd probably just go crazy and 

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you can't it's not really fair 
to him to, you know, be that 

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rigid towards him and how he's 
affecting your lifestyle. 

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So it's, yeah, it's yeah. 
To be selfless. 

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For sure, I get being a parent 
is not like anything before. 

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She's become our number one, 
priority above everything else. 

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And I've also kind of one of the
things that's made me feel 

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better about it. 
Funny enough is that he is a 

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huge weight and I carry him 
everywhere. 

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So I had him in the carrier from
almost pretty much when he was 

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born and we walk through the 
city, we go on long walks, you 

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know, several times a week and I
either carry him in the carrier 

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or Now, I just carry him in my 
arms all the time in the house 

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outside the house and, you know,
he's 30 pounds now. 

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So I get a little bit of a 
resistance training from that 

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also. 
Yeah. 30 pounds in a baby is 

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totally different than a 30 
pound dumbbell. 

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Like, I'll be holding rigel, you
know, I'll carry him, I'll take 

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him for a walk through like the 
park or something, and he's the 

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heaviest. 22 pounds are picked 
up my entire life, you know, 

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like I would rather pick up 400 
pound deadlift, For multiple 

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repetitions then carry him you 
know a mile because like it's 

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just a different type of weight.
It's it's different on you like 

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it's not. 
It's not what I'm used to. 

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It's much harder I think. 
Yeah it's funny. 

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I want to kind of dive into your
weight lifting Journey as a 

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whole because I feel like like 
you posted a picture recently on

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your Instagram that showed you 
at similar body weights. 

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But before you started training 
and after you started training 

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and just totally different 
night, and a comparison, how you

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looked what your composition was
like what your shape symmetry 

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proportions were like and people
get so fixated especially 

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females they get so fixated on 
seeing a lower scale weight but 

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they don't really give much 
thought to the the benefits that

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come with weight training and 
how that is likely going to, you

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know, skew the weight in an 
upward direction or not or 

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minimize total weight loss if 
that's accounted for, but it's 

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all a positive changes, a b A+ 
you Trade off to have more 

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weight but it come from All 
Quality weight. 

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So I love to kind of dive into 
that because like I said, a lot 

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of people struggle with that. 
Especially many of the female 

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clients that I've worked with, 
over the years, they're hesitant

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to to weight train because they 
don't want to see the scale stay

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the same or even increase, and 
it can totally transform the 

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way. 
You look like a people had a 

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side-by-side comparison of two 
different people of what they 

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would aspire to look like 
they're more often than not 

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going to go for the one with the
better shape and unbeknownst to 

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them that person often times. 
Weighs more than the person 

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without as much muscle. 
Yeah, it's so wild to me because

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I was one of those people who 
was like, skinny fat or sort of 

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toffee. 
We're like that on the outside, 

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but on the inside and it really 
a lot of it comes down to how 

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you feel in your body as well. 
And I just never felt good in my

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body. 
Like, I always felt like I was 

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overweight but I would 
constantly get feedback from, 

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you know, Physicians, I saw her 
like, well, your BMI is fine. 

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Like you're fine, stop worrying 
about this, and I finally 

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started learning about body 
composition and you know, it's 

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it's something that I wish every
single person knew and when it 

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comes to like scientific 
research and labs, they really 

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don't talk about weight. 
A lot like the Sports Nutrition 

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Institute in Florida. 
They do a lot of research on 

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body composition and nutrition. 
And nobody talks about body 

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weight. 
Everybody talks about body fat 

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percentage, and the amount of 
lean mass that you have. 

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And if Only we all did that, and
we all understood that it would 

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change things so much to, you 
know, if we could just have 

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instead of having weight scales 
in our homes, we could just have

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body composition scanners, that 
were really accurate. 

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It would make such a huge 
difference for people how they 

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approach dieting and how they 
conceptualize weight loss. 

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So I can't tell you how many 
clients I've had, who want to 

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improve their body. 
Composition, one of them pretty 

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recently, she You know, was 
doing this higher protein 

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approach with me and she went to
go and get an updated body, scan

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and her. 
She stepped on the scale right 

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before leaving for it, and she 
had gained weight and she was 

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really upset and she thought all
this is going to be a disaster 

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and she got the body scan done 
and she was down like 6% body 

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fat. 
So she had put on a huge amount 

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of lean mass lost a huge amount 
of body fat, but if she had not 

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had The body scan done, she 
would have thrown everything out

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the window because when she 
stepped on the scale, she 

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thought she was gaining fat. 
She thought she was getting 

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bigger and she was actually 
getting leaner and fitter and 

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the scale went up. 
So that happens all the time and

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it's when people understand it 
more, it really helps them. 

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I'm not saying you should never 
weigh yourself, but try to get a

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body scan done once or twice a 
year at least. 

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And one of my big wishes is 
like, you know, Recommend Bond 

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density, scans all the time at 
the doctor. 

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Like, why don't you just get 
your body composition assessed 

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at the same time? 
Like why are doctors not using 

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that as a measurement because 
they're using BMI, which is 

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really outdated especially when 
it comes to putting on more 

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muscles. 
So when I finally had my own 

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body scan done, I saw that I was
almost 40 percent body fat and 

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the skin tech thought it was a 
mistake. 

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But for me it was like, no, this
is what I have been saying like 

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this. 
Is what I've been understanding.

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I'm not sit on the inside. 
So, I was able to really reverse

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that by doing, you know, X by 
changing up my macros doing 

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intermittent fasting doing 
resistance training on a 

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consistent basis, instead of 
focusing on, like, just cutting 

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calories and doing cardio which 
I used to do. 

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And it really never worked for 
me, and I was really miserable 

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doing that. 
I was able to get my body fat 

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down to 21 percent. 
Which I maintained between like 

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20 21 percent. 
Now, in, this is post pregnancy 

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and I'm able to be in this state
that I call like being 

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effortlessly Lean. 
Like I struggled with my weight 

224
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and food addiction and food 
Obsession for so many years and 

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now, I just maintain a healthy 
body weight. 21%, is the athlete

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category. 
I don't consider myself an 

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00:12:40,800 --> 00:12:43,800
athlete at all, you know, I'm 
someone who just wants to 

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maintain the lean mass that they
have made. 

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Be build a little bit more 
muscle, but I want to be well, 

230
00:12:50,100 --> 00:12:54,900
nourished and not spend energy 
or time thinking about like body

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fats, or that kind of thing, you
know, I want to just like be 

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able to free up all that time 
and energy for my project. 

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So, it was amazing to see that 
and I try to share that as often

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as possible. 
And it's a message that I really

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try to share, as make sure, you 
know, what your body is made of,

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you know, dexa scans are 
becoming easier and easier to 

237
00:13:14,300 --> 00:13:15,700
get, they're becoming more and 
more affordable. 

238
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Trouble all the time. 
I interviewed a company last 

239
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spring that does like, remote 
body scans. 

240
00:13:22,700 --> 00:13:26,600
And on trucks that are like, you
know, something like 38 dollars 

241
00:13:26,600 --> 00:13:29,800
or something, you can get a body
scan done, it's so worth it to 

242
00:13:29,800 --> 00:13:32,300
really know like what your 
metabolic Health. 

243
00:13:32,300 --> 00:13:36,900
It's basically what your body 
composition is so and it's way 

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00:13:36,900 --> 00:13:40,800
more encouraging. 
When you are on a journey to 

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00:13:40,800 --> 00:13:43,800
improve your body, composition 
to see that your lean mass went 

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00:13:43,800 --> 00:13:48,000
up in your body fat went down. 
Down as opposed to just seeing a

247
00:13:48,008 --> 00:13:51,500
number on the scale that could 
fluctuate or even go up because 

248
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of those positive changes. 
Yeah, 100% completely agree. 

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00:13:55,700 --> 00:13:57,300
What when was the time frame for
this? 

250
00:13:57,300 --> 00:14:01,100
Like when were you showing that 
40% body fats and then how long 

251
00:14:01,100 --> 00:14:02,800
has it been since then that 
you've been weight training? 

252
00:14:04,500 --> 00:14:09,900
So, when I was showing that near
40 percent body fat, it was, 

253
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when that was sort of the same 
time that I started doing keto 

254
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and intermittent fasting. 
And then after four years, I my 

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00:14:17,700 --> 00:14:21,700
body fat was on 234 and I was 
happy with that, but I didn't 

256
00:14:21,700 --> 00:14:25,900
feel like it was enough like it 
didn't, I felt like I should 

257
00:14:25,900 --> 00:14:29,100
have made a little bit more 
progress in those four years. 

258
00:14:29,200 --> 00:14:32,100
So that's actually when I 
started my higher protein 

259
00:14:32,100 --> 00:14:37,400
experiment, And I started doing 
weight training as well. 

260
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When I first started the higher 
protein experiment, I just 

261
00:14:40,800 --> 00:14:45,500
wanted to test doing higher 
protein so I just did that then 

262
00:14:45,500 --> 00:14:50,500
I got the final scan done and I 
saw that my lean mass is going 

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00:14:50,500 --> 00:14:53,100
up, my body fat was going down, 
then I started adding in the 

264
00:14:53,100 --> 00:14:57,000
resistance training and the 
combination of the two have just

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made like all the difference in 
terms of that. 

266
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So that took another two years 
to get down to 21 percent. 

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Sent body fat. 
And I think adding the 

268
00:15:06,800 --> 00:15:09,800
resistance training it made it 
made all the difference. 

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Like I didn't really do much 
cardio in that time. 

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I just went for walks. 
I listen to podcasts and go for 

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a walk so I wasn't like 
everyone, a treadmill, or I 

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00:15:20,300 --> 00:15:24,800
would do some YouTube like high 
intensity interval training here

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00:15:24,800 --> 00:15:29,000
and there But it wasn't, it 
wasn't all the time. 

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00:15:29,500 --> 00:15:33,100
And the biggest, I think 
factors, there were upping my 

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protein, and, from where it was 
before, which I think was a 

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00:15:37,008 --> 00:15:40,400
little bit too low for me and 
adding in the resistance 

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00:15:40,400 --> 00:15:42,200
training, made a huge 
difference. 

278
00:15:42,500 --> 00:15:45,500
Yeah, people always ask, you 
know, like what percentage does 

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00:15:45,500 --> 00:15:48,200
it matter, you know, diet versus
training. 

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00:15:48,200 --> 00:15:51,700
Like I said, 50/50, is it 70/30 
that people always ask them that

281
00:15:51,700 --> 00:15:54,300
and I'm always saying it's 100% 
100%. 

282
00:15:54,300 --> 00:15:56,600
Yeah, like if you get your 
nutrition down, You can be way 

283
00:15:56,600 --> 00:15:58,100
better for it. 
If you get your training down, 

284
00:15:58,100 --> 00:16:00,600
then you'd be way better for 
like don't try and you know, 

285
00:16:00,600 --> 00:16:04,700
half-ass either or just do both.
Well, exactly. 

286
00:16:04,700 --> 00:16:05,900
Yeah. 
Just do both. 

287
00:16:05,900 --> 00:16:09,200
And I think one of the things 
that people underestimate is the

288
00:16:09,200 --> 00:16:13,800
amount of calories you can burn 
when you do resistance training 

289
00:16:13,800 --> 00:16:17,000
and then also the after effects 
that you get like, you have that

290
00:16:17,000 --> 00:16:20,600
post exercise calorie burn, but 
then you're also building more 

291
00:16:20,600 --> 00:16:24,800
muscle and turning more of your 
body tissue into metabolically, 

292
00:16:24,800 --> 00:16:28,100
active tissue, which Which I 
think is a really big key to 

293
00:16:28,100 --> 00:16:31,200
being able to not just lose 
weight, but then successfully 

294
00:16:31,200 --> 00:16:33,700
maintained it afterwards without
as much effort. 

295
00:16:33,800 --> 00:16:35,100
Yeah. 
And I think there's from a 

296
00:16:35,100 --> 00:16:38,000
psychological standpoint, 
there's a lot of benefit to be 

297
00:16:38,000 --> 00:16:41,200
had in weight training as it 
pertains to your relationship 

298
00:16:41,200 --> 00:16:42,900
with food. 
Like there's like people can 

299
00:16:42,900 --> 00:16:45,800
certainly take it to an 
unhealthy realm in which they 

300
00:16:46,100 --> 00:16:50,600
they trained to work off the 
food and becomes this like, you 

301
00:16:50,600 --> 00:16:54,100
know, negative feedback loop in 
which they over-exercise to 

302
00:16:54,500 --> 00:16:57,700
basic as a fish. 
Form of anorexia in a sense. 

303
00:16:58,000 --> 00:17:02,800
But apart from that, I think the
psychological component is very 

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00:17:02,800 --> 00:17:06,800
beneficial, like you're able to 
feel like you were earning the 

305
00:17:06,800 --> 00:17:09,500
food that you're consuming 
because it is fueling your 

306
00:17:09,500 --> 00:17:11,099
body's training activity for the
day. 

307
00:17:11,099 --> 00:17:14,400
And I think if you start looking
at food as, you know, to the 

308
00:17:14,400 --> 00:17:18,000
lens of it being fuel as opposed
to this, you know, substance 

309
00:17:18,000 --> 00:17:19,700
that you consume. 
And then feel guilty about 

310
00:17:19,700 --> 00:17:22,200
eating like, if you look at it 
through the lens of it being 

311
00:17:22,200 --> 00:17:24,900
few, like it's just a much 
healthier relationship in its 

312
00:17:24,900 --> 00:17:28,099
entirety. 
Yeah, I love looking at it that 

313
00:17:28,099 --> 00:17:32,400
way, it definitely, you know, 
and you want to have powerful 

314
00:17:32,400 --> 00:17:33,700
workouts. 
Like, there's nothing more 

315
00:17:33,700 --> 00:17:37,300
satisfying than like really 
powerful work out where, you 

316
00:17:37,300 --> 00:17:40,400
know, you're pushing yourself 
and, you know, you get sweat on 

317
00:17:40,400 --> 00:17:44,500
and you just feel like, you 
know, you feel so good after 

318
00:17:44,500 --> 00:17:46,700
that. 
So you know, obviously there's 

319
00:17:46,700 --> 00:17:49,900
endorphins but you're doing so 
much good for your body and you 

320
00:17:49,900 --> 00:17:52,100
really can't get as good of a 
workout. 

321
00:17:52,100 --> 00:17:56,400
If you're not feeling yourself 
properly, completely When it 

322
00:17:56,400 --> 00:17:58,100
comes to your high protein 
protocol. 

323
00:17:58,100 --> 00:18:00,900
Like what does that typically 
look like from a macronutrient 

324
00:18:00,900 --> 00:18:02,900
ratio standpoint? 
Like what is that? 

325
00:18:02,900 --> 00:18:06,900
Looking like for you. 
So when I first started keto, I 

326
00:18:06,900 --> 00:18:11,500
was doing traditional macros and
so I was doing high fat which 

327
00:18:11,500 --> 00:18:18,600
was for me was 80% fat, 15% 
protein and 5% car. 

328
00:18:18,600 --> 00:18:23,200
But my carbs are usually lower 
than that, sometimes I guess 

329
00:18:23,200 --> 00:18:25,700
they'd probably have a jerk 
average run, 20 grams. 

330
00:18:27,300 --> 00:18:32,600
But I was doing the traditional 
keto macros, and I think there's

331
00:18:32,600 --> 00:18:34,500
definitely benefits to doing 
traditional. 

332
00:18:34,700 --> 00:18:40,300
Macros, but I found that for 
myself, have also having a 

333
00:18:40,300 --> 00:18:46,600
history of being vegetarian who 
under eight protein for, so many

334
00:18:46,600 --> 00:18:50,300
years, like for at least, like, 
for most of my adult life, I was

335
00:18:50,300 --> 00:18:53,000
vegetarian. 
So I was under eating protein. 

336
00:18:53,000 --> 00:18:55,800
I didn't really understand what 
protein was fully like I thought

337
00:18:55,800 --> 00:18:57,500
you could get protein from 
cucumbers. 

338
00:18:57,500 --> 00:19:00,900
Like this is when I was in my 
twenties like I just didn't. 

339
00:19:01,500 --> 00:19:04,500
I didn't understand the 
importance of prioritizing. 

340
00:19:04,600 --> 00:19:09,500
Teen and I was doing like the 
traditional Marcos at first with

341
00:19:09,500 --> 00:19:12,300
keto were better for me than the
high carb approach. 

342
00:19:12,900 --> 00:19:15,800
Like I definitely noticed, I 
felt more satiated, I love the 

343
00:19:15,800 --> 00:19:19,800
ketones. 
I would get really high ketones,

344
00:19:20,700 --> 00:19:22,500
but like I said, over four 
years. 

345
00:19:23,000 --> 00:19:28,900
I got down to 34 percent body 
fat and went for me when I 

346
00:19:28,900 --> 00:19:31,500
started. 
I did the high-protein 

347
00:19:31,500 --> 00:19:35,300
experiment as an experiment and 
at the time A lot of my close 

348
00:19:35,300 --> 00:19:37,600
friends, a lot of them are 
Physicians people in the keto 

349
00:19:37,600 --> 00:19:39,000
space, they were like, don't do 
it. 

350
00:19:39,000 --> 00:19:42,100
You know, you're just gonna get 
all this gluconeogenesis going 

351
00:19:42,100 --> 00:19:47,300
to be horrible for you, but I 
really like went went hard on it

352
00:19:47,300 --> 00:19:50,600
and I went up to like I was 
eating 180 to 200 grams of 

353
00:19:50,600 --> 00:19:56,000
protein a day and so that was a 
big bump for me in terms of the 

354
00:19:56,000 --> 00:19:58,600
protein percentage. 
And then I eventually settled 

355
00:19:58,600 --> 00:20:02,100
down, it was hard to eat that 
much protein a day for me. 

356
00:20:02,100 --> 00:20:04,600
I realized I probably didn't 
need that. 

357
00:20:04,600 --> 00:20:10,500
That much, but I settled down 
over time to a little bit 

358
00:20:10,500 --> 00:20:14,000
closer, like, for a while, I was
at around 150 grams of protein 

359
00:20:14,900 --> 00:20:19,500
and my percentage is went up 
from like 15 percent protein to 

360
00:20:19,500 --> 00:20:23,400
for a while, like even as close 
as as 40 during some of those 

361
00:20:23,400 --> 00:20:25,700
periods. 
But then settling back down 

362
00:20:25,700 --> 00:20:29,700
around, like 30%. 
And I find that this sort of 

363
00:20:29,700 --> 00:20:33,600
modified ketogenic diet was more
beneficial for me in terms of 

364
00:20:33,600 --> 00:20:36,700
building muscle. 
Stimulating muscle protein 

365
00:20:36,700 --> 00:20:40,300
synthesis that all of my meals. 
I needed to get enough protein 

366
00:20:40,300 --> 00:20:43,900
for that and I actually really 
like eating protein. 

367
00:20:43,900 --> 00:20:48,800
I think it's my favorite part 
macro so I found that it was a 

368
00:20:48,808 --> 00:20:50,900
better fit for me in so many 
ways. 

369
00:20:50,900 --> 00:20:54,800
I also felt this sense of 
satiety that I had never 

370
00:20:54,800 --> 00:20:59,100
experienced before where I just 
completely stopped thinking 

371
00:20:59,100 --> 00:21:03,000
about food. 
Like, I would have to remind 

372
00:21:03,000 --> 00:21:06,700
myself that dinner was Coming up
and that was such a new 

373
00:21:06,700 --> 00:21:10,300
sensation for me that I realized
I needed to learn more about 

374
00:21:10,300 --> 00:21:12,200
what was going on there. 
So I started learning about 

375
00:21:12,200 --> 00:21:16,300
protein leverage, which was a 
hypothesis for a while, it's 

376
00:21:16,300 --> 00:21:18,100
really pretty much been proven 
now. 

377
00:21:18,100 --> 00:21:24,500
And that hypothesis is that we 
will overeat energy foods to get

378
00:21:24,500 --> 00:21:29,300
our protein needs met. 
And if you then sort of flip 

379
00:21:29,300 --> 00:21:33,000
that and you prioritize protein,
then you don't have to overeat 

380
00:21:33,000 --> 00:21:34,600
on energy so that that's what I 
found. 

381
00:21:34,700 --> 00:21:37,400
And it just simplified 
everything for me, made things a

382
00:21:37,408 --> 00:21:40,900
lot easier and I also found a 
lot of research on this modified

383
00:21:40,900 --> 00:21:44,700
ketogenic approach, which is 
done by a professor, Eric 

384
00:21:44,700 --> 00:21:48,600
Burdon. 
And he was trying to find if 

385
00:21:48,600 --> 00:21:51,400
there was a way to make you do 
more sustainable, more 

386
00:21:51,400 --> 00:21:54,800
approachable, for families and 
children who were doing the 

387
00:21:54,800 --> 00:21:59,000
ketogenic diet for usually 
alleviation of seizures from 

388
00:21:59,000 --> 00:22:02,800
epilepsy or other conditions. 
And he found that even with this

389
00:22:02,800 --> 00:22:08,100
like 30% protein, That they 
still had the same effective 

390
00:22:08,100 --> 00:22:12,600
levels of like latency to 
seizure reduce seizures and it 

391
00:22:12,600 --> 00:22:16,000
was much easier for the families
and the children to do that and 

392
00:22:16,000 --> 00:22:20,800
at one of the big critiques out 
there against ketogenic diets in

393
00:22:20,800 --> 00:22:25,800
children, is that it can stunt 
growth because of the reduced 

394
00:22:25,800 --> 00:22:30,000
protein. 
And so, this is also a way that 

395
00:22:30,200 --> 00:22:33,600
that could be potentially 
avoided as if protein is not 

396
00:22:33,600 --> 00:22:37,800
being restricted as Just like 
that 15%, if it's not needed to 

397
00:22:37,800 --> 00:22:40,200
be like if there's a situation 
where it doesn't need to be. 

398
00:22:40,200 --> 00:22:43,800
So I found there's a lot of 
research on this and that I 

399
00:22:43,800 --> 00:22:48,800
could get into ketosis, I could 
achieve the benefits of like 

400
00:22:48,800 --> 00:22:53,700
that there ketones have on 
enhancing lifespan helps been 

401
00:22:54,100 --> 00:22:57,000
longevity. 
I love the mental sharpness and 

402
00:22:57,000 --> 00:23:00,500
Clarity that I get from it. 
The anxiolytics effects while 

403
00:23:00,500 --> 00:23:03,700
still having a higher protein 
intake and also achieving my 

404
00:23:03,700 --> 00:23:06,700
goals of Owing more muscle and 
triggering muscle protein 

405
00:23:06,700 --> 00:23:09,200
synthesis more. 
Yeah, completely agree. 

406
00:23:09,200 --> 00:23:11,800
I feel like, I mean, when you 
were doing traditional kidding 

407
00:23:11,800 --> 00:23:15,600
macros, at 15% protein. 
I mean, do you have any idea, 

408
00:23:15,600 --> 00:23:18,400
what your caloric load was back,
then some, in your protein 

409
00:23:18,400 --> 00:23:21,100
intake, must have been sub, 100 
grams a day, I would think, 

410
00:23:21,100 --> 00:23:22,000
right? 
Yeah. 

411
00:23:22,000 --> 00:23:26,300
It was definitely under. 100. 
Yes, lie under 100, like it was 

412
00:23:26,300 --> 00:23:30,400
closer to maybe 65, 70. 
Yeah, pretty low. 

413
00:23:30,500 --> 00:23:33,800
I mean, like, yeah, with you 
doing more of a modified Ketone,

414
00:23:33,800 --> 00:23:35,900
I have like, Thirty percent of 
your calories coming from 

415
00:23:35,900 --> 00:23:37,600
protein. 
You're probably also consuming 

416
00:23:37,600 --> 00:23:39,900
more calories because you're 
doing more weight training. 

417
00:23:40,200 --> 00:23:43,400
So you have a higher energy 
demand so you're still I mean, 

418
00:23:43,600 --> 00:23:45,800
high fat as it pertains to a 
percent of total calories, 

419
00:23:45,800 --> 00:23:48,800
you're still 70% fat which is, 
you know, higher than 

420
00:23:49,000 --> 00:23:50,700
traditional carbohydrate-based 
diets. 

421
00:23:51,000 --> 00:23:53,400
But yeah, it now you're 
consuming a protein to build and

422
00:23:53,400 --> 00:23:56,300
repair muscle and grow more 
muscles. 

423
00:23:56,300 --> 00:24:00,700
So that's all perfect. 
Yeah, it's it was, it's been 

424
00:24:00,700 --> 00:24:05,000
such a positive change and, you 
know, it's one of the reasons 

425
00:24:05,000 --> 00:24:07,800
like, the last few years, I've 
just started to really focus a 

426
00:24:07,808 --> 00:24:09,500
lot of my content around 
protein. 

427
00:24:11,200 --> 00:24:13,900
And also, you know, I like, I 
changed my podcast from Fast, 

428
00:24:13,900 --> 00:24:16,100
keto to the optimum protein 
podcast, because I feel so 

429
00:24:16,100 --> 00:24:19,600
passionate about the effect that
having this higher protein 

430
00:24:19,600 --> 00:24:23,500
intake had on me. 
And it's not just higher protein

431
00:24:23,500 --> 00:24:26,300
than traditional key do. 
This is higher protein than the 

432
00:24:26,800 --> 00:24:31,000
recommended dietary intake, 
which is Is abysmally low like 

433
00:24:31,000 --> 00:24:35,800
if I go on the government 
website for, you know, dietary 

434
00:24:35,800 --> 00:24:38,800
recommendations, and I put in my
stats they'll recommend that I 

435
00:24:38,800 --> 00:24:41,300
eat around 35 to 40 grams of 
protein. 

436
00:24:41,600 --> 00:24:45,600
Like it's it's so low and a lot 
of people don't realize that 

437
00:24:45,600 --> 00:24:51,900
those targets for protein were 
set during wartime to avoid 

438
00:24:52,200 --> 00:24:53,500
disease. 
Like they wanted to find. 

439
00:24:53,500 --> 00:24:56,300
What's the minimum amount of 
protein that people need to eat 

440
00:24:56,300 --> 00:25:02,000
in our population to avoid them?
Getting disease but that's not 

441
00:25:02,000 --> 00:25:07,200
the optimal amount of protein to
make sure that you maintain your

442
00:25:07,200 --> 00:25:09,700
lean muscle and maybe grow your 
lean muscle. 

443
00:25:09,700 --> 00:25:15,000
And they also have, you know, we
all know that you need to eat 

444
00:25:15,000 --> 00:25:16,700
more proteins in certain phases 
of life. 

445
00:25:16,700 --> 00:25:19,700
But so you have to have more 
protein when you're young, when 

446
00:25:19,700 --> 00:25:23,300
you're growing, you have to have
more protein when you're growing

447
00:25:23,300 --> 00:25:24,800
muscle. 
So if you're in your 20s and 

448
00:25:24,800 --> 00:25:26,700
you're going muscle, you have to
have more protein. 

449
00:25:26,700 --> 00:25:31,000
If you're sick, you have to have
more Protein, if you are aging 

450
00:25:31,000 --> 00:25:34,600
at all, which, you know, I don't
know, probably starts around 35.

451
00:25:34,800 --> 00:25:38,300
You have to have more protein, 
especially if you're older, 

452
00:25:38,800 --> 00:25:41,300
especially if you're older and 
60. 

453
00:25:41,900 --> 00:25:44,900
Like, most people need to be 
eating more protein. 

454
00:25:45,100 --> 00:25:48,400
There's few instances in life 
when you don't need more 

455
00:25:48,400 --> 00:25:51,100
protein. 
And there's so many situations 

456
00:25:51,100 --> 00:25:52,500
where people could benefit from 
that. 

457
00:25:52,500 --> 00:25:54,700
Like there's also pregnancy is 
another one, right? 

458
00:25:54,700 --> 00:25:56,700
When you're growing, and you 
need more protein. 

459
00:25:56,700 --> 00:26:00,800
So the recommendations for Are 
globally, very low. 

460
00:26:01,600 --> 00:26:05,900
And so when I say, higher 
protein for me or optimal 

461
00:26:05,900 --> 00:26:08,200
protein, it's it's optimal 
protein. 

462
00:26:08,200 --> 00:26:12,400
Whether you're doing high carb, 
high fat, any kind of Lifestyle,

463
00:26:13,100 --> 00:26:16,700
the amount of protein that we 
consume needs to be enough to 

464
00:26:17,000 --> 00:26:20,300
make sure that the amount of 
muscle protein synthesis 

465
00:26:20,800 --> 00:26:25,300
triggered in a day, at least 
meets the amount of muscle 

466
00:26:25,300 --> 00:26:27,200
protein breakdown. 
That happens is every day. 

467
00:26:27,200 --> 00:26:31,900
So you have a net positive. 
On that end and you you know are

468
00:26:32,100 --> 00:26:36,100
in order to do that, people have
to consume enough protein at one

469
00:26:36,100 --> 00:26:38,700
sitting. 
It's not just for the whole day,

470
00:26:39,400 --> 00:26:41,900
but you need to trigger muscle 
protein synthesis at all your 

471
00:26:41,900 --> 00:26:44,600
meals in order to make sure to 
do that. 

472
00:26:44,600 --> 00:26:48,000
So yeah, the protein 
recommendations are just really 

473
00:26:48,000 --> 00:26:51,700
low and I think it's a huge 
reason why I struggled with food

474
00:26:51,900 --> 00:26:54,600
for most of my life because I 
just was under eating protein. 

475
00:26:56,000 --> 00:26:58,300
You know, I was really under 
eating protein for certain 

476
00:26:58,300 --> 00:27:00,400
periods of life. 
All my life I was really under 

477
00:27:00,400 --> 00:27:04,600
eating protein and it's just 
made such a huge difference. 

478
00:27:04,800 --> 00:27:06,900
Yeah, it's absolutely Paramount 
for sure. 

479
00:27:07,800 --> 00:27:11,900
Now when it comes to 
recommendations that are not the

480
00:27:11,900 --> 00:27:15,500
general recommendations by, you 
know, Western medicine or 

481
00:27:15,500 --> 00:27:18,800
bureaucratic governmental 
entities, I would say about 1 

482
00:27:18,800 --> 00:27:21,000
gram of protein per pound of 
lean. 

483
00:27:21,000 --> 00:27:25,600
Mass is a really safe floor. 
Like, if you, if you eat that 

484
00:27:25,600 --> 00:27:28,000
then you are certainly hedging 
their bets in your favor. 

485
00:27:28,000 --> 00:27:30,300
And sometimes I'll push the Pull
up above that if I'm in an 

486
00:27:30,300 --> 00:27:32,800
aggressive building phase. 
But I think I'd be curious to 

487
00:27:32,800 --> 00:27:35,400
get your thoughts, but one gram 
of protein per pound of lean. 

488
00:27:35,400 --> 00:27:37,600
Mass is a pretty safe 
recommendation. 

489
00:27:37,600 --> 00:27:41,900
I think it's that's the same one
that I have is one one gram of 

490
00:27:41,900 --> 00:27:46,700
protein per pound of lean body 
mass and I find that it's just a

491
00:27:46,708 --> 00:27:51,200
very simple metric for people, 
but it, you know, it's it's 

492
00:27:51,200 --> 00:27:55,200
relatively easy to calculate. 
If you've had a body scan done, 

493
00:27:55,200 --> 00:27:59,800
you'll know what exactly your 
lean body mass is You know, some

494
00:27:59,800 --> 00:28:03,300
people go by one gram per pound 
of body weight, or like your 

495
00:28:03,300 --> 00:28:06,500
ideal body weight, which 
probably correlates like a 

496
00:28:06,508 --> 00:28:08,400
little bit more of what you're 
saying with pushing it a little 

497
00:28:08,400 --> 00:28:12,300
bit higher but sometimes people 
might need that if they've been 

498
00:28:12,300 --> 00:28:13,900
under eating protein for a long 
time. 

499
00:28:13,900 --> 00:28:16,300
So when I was doing that, 
high-protein experiment, and I 

500
00:28:16,300 --> 00:28:20,700
had those days where I'd go to 
180 200 grams, I wasn't didn't 

501
00:28:20,700 --> 00:28:24,800
suffer any negative consequences
from that, I think I needed to 

502
00:28:25,200 --> 00:28:31,500
like re protein my body, like I,
It was so deficient for so long 

503
00:28:31,500 --> 00:28:35,000
that I needed a period of time 
where I like overdid it a little

504
00:28:35,000 --> 00:28:37,900
bit. 
So, but I don't think in general

505
00:28:37,900 --> 00:28:42,700
that it's great to be over 
eating protein on a consistent 

506
00:28:42,700 --> 00:28:46,400
basis, because you can also get 
into situation where you're over

507
00:28:46,400 --> 00:28:50,800
activating MTAR, which is the 
pathway, that's, you know, 

508
00:28:50,800 --> 00:28:54,300
activated through three, eating 
protein and consuming protein, 

509
00:28:54,700 --> 00:28:59,000
and you have to have a good 
balance I think of not. 

510
00:28:59,200 --> 00:29:03,000
Activating program for too much 
which is associated with 

511
00:29:03,000 --> 00:29:07,300
accelerated aging. 
And I've actually talked to a 

512
00:29:07,300 --> 00:29:12,100
lot of body builders who told me
that in periods, where they were

513
00:29:12,700 --> 00:29:16,500
eating, like way above that, the
normal amount of protein that 

514
00:29:16,500 --> 00:29:18,900
they would eat that. 
They noticed that they were 

515
00:29:18,900 --> 00:29:21,400
aging faster, like they were 
graying more, their hair was 

516
00:29:21,400 --> 00:29:24,500
growing more you know there were
certain things that were 

517
00:29:24,500 --> 00:29:27,000
happening that we're sort of 
accelerating their aging of it 

518
00:29:27,000 --> 00:29:29,000
and it has been shown in 
research to do. 

519
00:29:29,100 --> 00:29:32,800
That as well. 
So it's a fine balance that you 

520
00:29:32,800 --> 00:29:37,200
have to find because like now 
that I'm I have a child, I'm 

521
00:29:37,200 --> 00:29:40,100
starting to focus more on 
longevity. 

522
00:29:40,100 --> 00:29:43,600
Like healthspan, I want to live 
as long as possible so the way 

523
00:29:43,600 --> 00:29:46,500
that I look at my goals and 
Outlook has changed a little bit

524
00:29:46,500 --> 00:29:48,400
as opposed to just like looking 
my best. 

525
00:29:48,600 --> 00:29:53,100
I also want to make sure that I 
live as long as possible and I 

526
00:29:53,100 --> 00:29:56,000
live well in those years and 
some of that goes hand-in-hand 

527
00:29:56,000 --> 00:30:00,000
with having a great body 
composition but There's also 

528
00:30:00,000 --> 00:30:03,500
some balance to be found there. 
Yeah, I completely agree. 

529
00:30:03,500 --> 00:30:06,400
I think you know there's there 
are certainly a push for more 

530
00:30:06,400 --> 00:30:09,200
protein right now, which is 
great but I don't want people to

531
00:30:09,200 --> 00:30:12,500
hear that and just assume that 
there is no downfall to 

532
00:30:12,500 --> 00:30:14,900
overconsumption. 
Like any too much of any good 

533
00:30:14,900 --> 00:30:18,900
thing is not a great thing. 
So yeah, there's certainly a 

534
00:30:18,900 --> 00:30:21,400
point of diminishing returns 
with protein, as well as it is 

535
00:30:21,400 --> 00:30:23,400
with any macronutrient. 
So I think having that 

536
00:30:23,400 --> 00:30:26,700
conversation to balance out that
the drive and encouragement for 

537
00:30:26,700 --> 00:30:30,200
more protein is absolutely key 
+, As we kind of discussed on 

538
00:30:30,300 --> 00:30:32,700
the podcast that we just 
recorded for your show like 

539
00:30:32,900 --> 00:30:35,600
proteins, lot of great substrate
for energy and it's not like you

540
00:30:35,600 --> 00:30:38,500
know teen and excess without 
ample fat has not going to yield

541
00:30:38,500 --> 00:30:39,300
true. 
Satiety. 

542
00:30:39,300 --> 00:30:44,700
So having both a fat and protein
together in tandem is the The 

543
00:30:44,700 --> 00:30:47,900
Sweet Spot. 
Yeah, I love talking about that 

544
00:30:47,900 --> 00:30:52,000
with you because I constantly 
get questions from people like, 

545
00:30:52,000 --> 00:30:56,800
well, why don't you do, you 
know, high protein, high carb, 

546
00:30:57,400 --> 00:31:01,600
And I have tried it. 
It just doesn't work for me. 

547
00:31:02,200 --> 00:31:06,100
Because although the protein is 
very satiating, the volume of 

548
00:31:06,100 --> 00:31:09,700
food, that I find that I have to
consume in order to get enough 

549
00:31:09,700 --> 00:31:13,600
likes, a tidy from eating more 
volume. 

550
00:31:13,600 --> 00:31:16,500
Like, I don't know if it's a 
more of a stomach stretch thing 

551
00:31:16,500 --> 00:31:20,100
that happens when you're, when 
you're eating more like just 

552
00:31:20,100 --> 00:31:23,000
high-fiber foods and high 
protein. 

553
00:31:23,400 --> 00:31:26,300
Like, that's supposed to be the 
Holy Grail of hell is like 

554
00:31:26,400 --> 00:31:32,000
eating in a Protein to meet your
protein needs and then also 

555
00:31:32,000 --> 00:31:34,100
making sure that you're eating 
lots of fiber. 

556
00:31:34,800 --> 00:31:38,600
But I find that it just makes me
feel hungrier. 

557
00:31:39,600 --> 00:31:43,200
I have to eat a lot more food in
order to feel full. 

558
00:31:43,500 --> 00:31:48,900
And if I just eat like a high 
protein high fat meal that is so

559
00:31:48,900 --> 00:31:53,000
nutrient dense, I feel satisfied
for hours and I just don't think

560
00:31:53,000 --> 00:31:57,400
about food and I think that's 
such a real indicator that My 

561
00:31:57,400 --> 00:32:02,400
body is satisfied like it got 
the nutrients it needs so you 

562
00:32:02,408 --> 00:32:04,200
know, we're good. 
We'll let you know when we need 

563
00:32:04,200 --> 00:32:08,500
more and I've become so 
intuitively connected to my body

564
00:32:08,500 --> 00:32:12,100
that I really feel and notice 
that and so like a couple times 

565
00:32:12,100 --> 00:32:14,100
since I had Luke, I was like, 
maybe I should just try and 

566
00:32:14,100 --> 00:32:17,200
experiment, like, just high 
protein and just eat like tons 

567
00:32:17,200 --> 00:32:19,500
of fruit. 
And and you know, low glycemic 

568
00:32:19,600 --> 00:32:23,800
even just low glycemic, fruit 
vegetables, it just didn't work 

569
00:32:23,800 --> 00:32:25,300
for me. 
Like I just felt like I was 

570
00:32:25,300 --> 00:32:28,100
constantly thinking about food, 
so, I think people have to find 

571
00:32:28,100 --> 00:32:31,600
what works for themselves and I 
know a lot of people prefer, 

572
00:32:31,600 --> 00:32:37,400
high carb approach, maybe like 
some fat or low fat to a 

573
00:32:37,400 --> 00:32:40,900
high-fat approach, but I just 
find the nutrient density, so 

574
00:32:40,900 --> 00:32:44,300
much higher especially when 
eating a more like carnivore 

575
00:32:44,300 --> 00:32:49,900
style approach, you know, lots 
of eggs, lots of of beef, lots 

576
00:32:49,900 --> 00:32:52,300
of liver. 
Like, I just find these Foods so

577
00:32:52,300 --> 00:32:57,800
satiating and so delicious. 
And, you know, it just Is up so 

578
00:32:57,800 --> 00:33:01,200
much of my time and energy to be
able to focus on other things. 

579
00:33:01,200 --> 00:33:05,300
And I get the benefits of 
ketosis of ketones which are so 

580
00:33:05,300 --> 00:33:09,100
amazing and they do so much for 
the body and for you know, he'll

581
00:33:09,100 --> 00:33:10,200
spend. 
Yeah. 

582
00:33:10,200 --> 00:33:14,000
I completely agree and I think 
you know not having to eat every

583
00:33:14,000 --> 00:33:17,000
few hours and being more deeply 
satisfied and be able to go 

584
00:33:17,200 --> 00:33:21,200
hours between meals just simply 
from a productivity standpoint. 

585
00:33:21,200 --> 00:33:23,900
Like that alone is worth its 
weight in gold but then also 

586
00:33:23,900 --> 00:33:27,000
just from a digestive 
standpoint, I think it's much 

587
00:33:27,000 --> 00:33:29,900
more Taxing on our digestive 
system to be constantly 

588
00:33:29,900 --> 00:33:32,100
inundated with an influx of 
food. 

589
00:33:32,100 --> 00:33:37,200
And all of that high-volume 
fiber and vegetation has to be, 

590
00:33:37,200 --> 00:33:40,600
you know, fermented to some 
extent in our gut, which our 

591
00:33:40,600 --> 00:33:44,100
gut, our digestive tract, as a 
species is not really optimally 

592
00:33:44,100 --> 00:33:46,500
designed to do. 
It can do because we're very 

593
00:33:46,500 --> 00:33:49,300
adaptable as a species. 
But you know, we do not have the

594
00:33:49,300 --> 00:33:52,600
same digestive tract as a 
gorilla for instance or like a 

595
00:33:52,600 --> 00:33:54,400
ruminant animal, like a cow or a
deer. 

596
00:33:54,400 --> 00:33:58,400
So to inundate our body with a 
Ton of fiber as just going to 

597
00:33:58,408 --> 00:34:01,100
put a massive workload on are 
done digestive tract, which I 

598
00:34:01,108 --> 00:34:04,200
don't think is optimal from a 
longevity standpoint, either. 

599
00:34:05,300 --> 00:34:07,700
Now this is some it's such an 
important point that you bring 

600
00:34:07,700 --> 00:34:09,800
up and something that blew my 
mind. 

601
00:34:09,800 --> 00:34:13,199
I had this wonderful guest on 
the podcast and his his name is 

602
00:34:13,600 --> 00:34:18,800
escaping me right now, but he is
an anthropologist and also he's 

603
00:34:18,800 --> 00:34:24,500
like a food Anthropologist and 
he one day he was teaching, like

604
00:34:24,500 --> 00:34:27,699
a class and they had died. 
They were cooking. 

605
00:34:27,699 --> 00:34:31,699
I think like a, they were 
cooking ducks and he took out 

606
00:34:31,699 --> 00:34:37,100
their their innards and he said 
that the Ducks have these 

607
00:34:37,100 --> 00:34:42,600
Chambers inside, their stomachs 
that grind up grains. 

608
00:34:42,600 --> 00:34:46,800
Like they, they have these like 
presses that grind greens up and

609
00:34:46,800 --> 00:34:49,600
he's like, it was such as this 
moment for him where he's like, 

610
00:34:49,600 --> 00:34:51,600
wait. 
So we don't have these, you 

611
00:34:51,600 --> 00:34:55,000
know, a lot of people know the 
example of cows which have like 

612
00:34:55,000 --> 00:34:58,100
four stomachs to digest all of 
the grass. 

613
00:34:58,100 --> 00:35:00,600
Like our stomachs are not like 
that. 

614
00:35:00,600 --> 00:35:04,900
We don't have those built-in 
mechanisms to a grind grains or 

615
00:35:05,000 --> 00:35:07,900
Or, you know, we have to do it 
with machines, right? 

616
00:35:08,000 --> 00:35:12,200
But ducks have it inside them, 
so like what does that tell you 

617
00:35:12,200 --> 00:35:14,300
about? 
Like who should be eating the 

618
00:35:14,300 --> 00:35:19,100
grains in the grass? 
Like it it's probably not us and

619
00:35:19,100 --> 00:35:21,600
I feel so much better. 
Like just not eating that kind 

620
00:35:21,600 --> 00:35:26,200
of food and like like you said, 
just being able to just eat 

621
00:35:26,200 --> 00:35:29,300
those nutrient dense meals and 
and not worry about it, and I'm 

622
00:35:29,300 --> 00:35:32,600
a way less bloated. 
Also yeah, way less bloated, 

623
00:35:32,600 --> 00:35:34,900
less gas, just less discomfort 
threat. 

624
00:35:35,000 --> 00:35:37,900
Today because you're not, you 
know, fermenting like you think 

625
00:35:37,900 --> 00:35:41,600
of like the the process that is 
involved in making beer or 

626
00:35:41,600 --> 00:35:43,900
Brewing kombucha. 
Like there's a fermentation 

627
00:35:43,900 --> 00:35:47,100
process there that is going on 
internally in your gut. 

628
00:35:47,100 --> 00:35:51,100
When you eat a whole bunch of 
you know, fibrous vegetation and

629
00:35:51,300 --> 00:35:53,400
I mean it's just a bunch of 
gases bubbling up in there. 

630
00:35:53,400 --> 00:35:56,600
Like if you can bypass all of 
that by just simply getting your

631
00:35:56,600 --> 00:35:59,400
nutrition elsewhere like you're 
probably going to feel better. 

632
00:36:00,900 --> 00:36:02,800
Yeah. 
I that was one of the big things

633
00:36:02,800 --> 00:36:04,800
for me. 
Also just with like high-protein

634
00:36:04,800 --> 00:36:07,600
and carnivores like wait I can 
eat like a. 

635
00:36:07,900 --> 00:36:13,900
I can eat like several burger 
patties or ribeye and my gut is 

636
00:36:13,900 --> 00:36:18,800
never distended you know and I 
just have a flat stomach all the

637
00:36:18,800 --> 00:36:24,000
time and whereas before like I 
constantly was so bloated and 

638
00:36:24,000 --> 00:36:28,200
like uncomfortable and I was 
eating like all the especially 

639
00:36:28,200 --> 00:36:32,200
like cruciferous vegetables like
lots of Cabbage and I love 

640
00:36:32,300 --> 00:36:36,100
eating cabbage and and Brussels 
sprouts and like, cauliflower 

641
00:36:36,100 --> 00:36:37,800
and broccoli. 
I thought these were such health

642
00:36:37,800 --> 00:36:40,300
foods, but like they were really
making me. 

643
00:36:40,300 --> 00:36:45,600
So physically uncomfortable and 
for hours and I just think it's 

644
00:36:45,600 --> 00:36:48,800
probably a sign that it were 
maybe not meant to be eating 

645
00:36:49,400 --> 00:36:51,700
eating all of that. 
And there's a lot of really 

646
00:36:51,700 --> 00:36:55,700
interesting information coming 
out to about like antioxidants 

647
00:36:56,800 --> 00:37:01,000
and you know, everyone thinks 
like we should have Lots and 

648
00:37:01,000 --> 00:37:05,800
lots of antioxidants because, 
you know, they help us to deal 

649
00:37:05,800 --> 00:37:09,400
with free radical damage. 
And what's really interesting is

650
00:37:09,400 --> 00:37:12,200
they had to study with a bunch 
of athletes, where they megadose

651
00:37:12,200 --> 00:37:16,600
them on antioxidants and their 
performance was way worse. 

652
00:37:17,100 --> 00:37:20,500
And it's because the free 
radicals that we generate, our 

653
00:37:20,500 --> 00:37:23,200
bodies are supposed to create 
those antioxidants. 

654
00:37:23,200 --> 00:37:25,600
Yeah. 
To match those levels of like 

655
00:37:25,600 --> 00:37:28,500
whatever we do to our bodies in 
the gym to make us fitter and 

656
00:37:28,500 --> 00:37:32,300
stronger and taking a bunch of 
Exhaustion has things either 

657
00:37:32,300 --> 00:37:35,500
from all the antioxidants in 
plant Foods. 

658
00:37:35,500 --> 00:37:40,100
You know, it's not necessarily 
going to be designed in the same

659
00:37:40,100 --> 00:37:41,500
way. 
It's just like with fruit 

660
00:37:41,500 --> 00:37:47,200
vitamin C there. 
It's actually the content of 

661
00:37:47,200 --> 00:37:49,700
Vitamin C increases with the 
sugar content. 

662
00:37:49,700 --> 00:37:54,300
So like a really unripe fruit. 
Has low vitamin C and a very 

663
00:37:54,300 --> 00:37:56,500
ripe. 
Sweet fruit has high levels of 

664
00:37:56,508 --> 00:38:01,500
vitamin C and that's because the
nature knows that That we need 

665
00:38:01,500 --> 00:38:05,300
those antioxidants to match the 
levels of free, radical damage 

666
00:38:05,300 --> 00:38:08,400
that will come with the sugar in
that. 

667
00:38:09,100 --> 00:38:13,700
So you want your body to be 
recreating those antioxidants 

668
00:38:13,700 --> 00:38:16,600
and dodging ously? 
And what's really fascinating 

669
00:38:16,600 --> 00:38:19,200
about energy breakdown in 
production? 

670
00:38:19,200 --> 00:38:21,800
Like if we talk about the 
mitochondria a little bit and 

671
00:38:22,300 --> 00:38:27,400
and eating higher fat diet as 
opposed to higher carb, what's 

672
00:38:27,400 --> 00:38:30,400
really fascinating me lately is 
how we break down. 

673
00:38:30,700 --> 00:38:33,000
Breakdown energy. 
You know, inside the 

674
00:38:33,008 --> 00:38:37,100
mitochondria in the electron 
transport chain the most free 

675
00:38:37,100 --> 00:38:44,000
radical damage happens at the 
first step and the third step of

676
00:38:44,000 --> 00:38:46,100
that process on the electron 
transport chain. 

677
00:38:46,400 --> 00:38:50,100
If you eat fats and fats are 
your primary source of energy, 

678
00:38:50,400 --> 00:38:54,500
they skip the first step and 
enter at the Second Step at the 

679
00:38:54,500 --> 00:38:58,500
second protein complex. 
So right there you are, cutting 

680
00:38:58,500 --> 00:39:03,100
out so much free radical damage.
Just from not consuming a high 

681
00:39:03,100 --> 00:39:07,700
amount of carbohydrate and 
that's going to lead to better 

682
00:39:07,700 --> 00:39:12,700
like less aging more longevity, 
Better, Health overall, just 

683
00:39:12,700 --> 00:39:17,500
from that one thing. 
So like all the the buzz about 

684
00:39:18,100 --> 00:39:21,000
antioxidants and eating all of 
this, you know, fruit and 

685
00:39:21,000 --> 00:39:23,000
vegetable. 
Like I think it it's a little 

686
00:39:23,000 --> 00:39:27,100
bit misplaced and and now 
looking back at it, I think it's

687
00:39:27,100 --> 00:39:30,800
actually kind of like, not 
childish. 

688
00:39:30,900 --> 00:39:35,000
Thinking, but it's like a less 
evolved understanding of how 

689
00:39:35,000 --> 00:39:38,100
Nutrition Works in our bodies. 
That now we're starting to 

690
00:39:38,100 --> 00:39:41,700
understand a little bit better. 
Yeah, I definitely think we've 

691
00:39:41,700 --> 00:39:45,900
been guilty of isolating things 
out and just letting it through 

692
00:39:45,900 --> 00:39:49,700
a very myopic lens. 
I mean, you can look at it, you 

693
00:39:49,700 --> 00:39:53,700
know, some hailed, superfood, 
like some fruit that's get great

694
00:39:53,700 --> 00:39:57,000
antioxidants and nutrients in 
it, but like is our body, even 

695
00:39:57,000 --> 00:40:00,900
able to synthesize those 
antioxidants and make use of 

696
00:40:01,000 --> 00:40:04,200
Then once we consume and like 
there's so many things that that

697
00:40:04,200 --> 00:40:08,400
we have predetermined based off 
of this isolated, you know, 

698
00:40:08,400 --> 00:40:12,100
substance within a fruit or 
vegetable but how it interacts 

699
00:40:12,100 --> 00:40:15,600
with our bodies, a totally 
different conversation and I 

700
00:40:15,607 --> 00:40:18,400
totally get the benefits of 
having some hormetic stressors. 

701
00:40:19,600 --> 00:40:22,200
Consuming things that create a 
hormetic response and that 

702
00:40:22,200 --> 00:40:25,000
benefits over time. 
But, you know, you have to find 

703
00:40:25,000 --> 00:40:28,000
the line between what type of, 
you know, dietary hormetic 

704
00:40:28,000 --> 00:40:30,700
response, you want versus that 
of environmental, you know? 

705
00:40:30,900 --> 00:40:34,400
Dress like that of, you know, 
sauna or cold therapy or 

706
00:40:34,400 --> 00:40:36,100
training, or something of that 
nature. 

707
00:40:36,800 --> 00:40:39,100
But I think, you know, you have 
to take all that into 

708
00:40:39,100 --> 00:40:40,800
consideration. 
You can't just look through a 

709
00:40:40,800 --> 00:40:44,000
myopic length and say, oh, this 
is got, you know, antioxidants 

710
00:40:44,000 --> 00:40:46,700
and it's going to definitely be 
absorbed and benefiting my body.

711
00:40:46,700 --> 00:40:49,800
So, yeah, hundred percent agree 
there when it comes to 

712
00:40:49,800 --> 00:40:52,700
mitochondrial Health, what are 
some other Heavy Hitters that 

713
00:40:52,700 --> 00:40:56,000
you've learned and discovered 
because that is going to be you 

714
00:40:56,000 --> 00:40:58,100
know, one of the Paramount, 
things of focus when it comes to

715
00:40:58,100 --> 00:41:01,600
improving overall longevity and 
health span Yes. 

716
00:41:01,600 --> 00:41:05,300
I love to talk about sort of the
six or seven ways that I've been

717
00:41:05,300 --> 00:41:08,100
researching and found to really 
support the mitochondria you 

718
00:41:08,100 --> 00:41:11,300
mentioned cold plunging and 
that's one of the top ways and 

719
00:41:11,300 --> 00:41:14,300
that's something I've really 
gotten into in the past year and

720
00:41:14,300 --> 00:41:19,100
a half and I do cold plunges in 
our bathtub at home in the 

721
00:41:19,100 --> 00:41:19,800
winter. 
It's great. 

722
00:41:19,800 --> 00:41:23,200
I just have to fill the water 
with cold water and it reaches 

723
00:41:23,200 --> 00:41:27,200
the right temperature for a cold
plunge, but we were talking 

724
00:41:27,200 --> 00:41:32,200
earlier about body composition 
and a lot of people know that if

725
00:41:32,200 --> 00:41:35,300
you want to have a higher 
metabolic rate, you should turn 

726
00:41:35,300 --> 00:41:37,600
more of your body into lean 
mass. 

727
00:41:37,600 --> 00:41:43,100
So you turn more tissue into 
metabolically, active tissue and

728
00:41:43,100 --> 00:41:46,000
what a lot of people are 
starting to learn now, is that 

729
00:41:46,100 --> 00:41:47,900
you can also do that with your 
fat. 

730
00:41:48,400 --> 00:41:54,700
And so, when you are born, you 
have a larger percentage of 

731
00:41:54,800 --> 00:41:57,800
brown. 
Adipose tissue are brown fat and

732
00:41:57,800 --> 00:42:02,500
it's brown because it has more 
Mitochondrial density or greater

733
00:42:02,500 --> 00:42:06,800
number of mitochondria in it, 
and the mitochondria are able to

734
00:42:06,900 --> 00:42:11,800
help us to generate heat as well
as create ATP energy for us. 

735
00:42:11,800 --> 00:42:15,400
It also create water for us with
your born with a lot of it and 

736
00:42:15,400 --> 00:42:18,200
then later in life, you don't 
have as much. 

737
00:42:18,200 --> 00:42:20,700
We usually have a little bit 
left sort of around our collar 

738
00:42:20,700 --> 00:42:23,800
bones. 
And when that brown fat becomes 

739
00:42:23,800 --> 00:42:27,000
activated, it does a number of 
things, it has beneficial 

740
00:42:27,000 --> 00:42:32,900
effects on our ketones. 
It also, So basically signals 

741
00:42:33,100 --> 00:42:36,300
are mitochondria to uncouple 
energy production from heat 

742
00:42:36,300 --> 00:42:40,400
production so we can warm up and
generate heat more efficiently. 

743
00:42:40,600 --> 00:42:44,400
So when you cold plunge, you 
start to train your body to make

744
00:42:44,400 --> 00:42:46,700
heat more efficiently and in 
doing. 

745
00:42:46,700 --> 00:42:51,800
So you take your fat tissue, 
which a lot of it, obviously is 

746
00:42:51,800 --> 00:42:53,600
not metabolically active. 
It's more. 

747
00:42:53,600 --> 00:42:58,700
So, storing energy and you can 
actually make it beige or brown 

748
00:42:59,300 --> 00:43:02,300
that white adipose. 
So you Egg white fat and make it

749
00:43:02,300 --> 00:43:04,900
more Brown. 
And that's because you're 

750
00:43:04,900 --> 00:43:08,500
increasing the number of 
mitochondria in that fat and 

751
00:43:08,500 --> 00:43:11,600
instead of just storing energy 
for you, it's now metabolically 

752
00:43:11,600 --> 00:43:15,100
active tissue. 
So similar to how you can make 

753
00:43:15,100 --> 00:43:17,200
more metabolically active tissue
with more muscle. 

754
00:43:17,200 --> 00:43:20,300
You can also do it by having 
more Brown fat in your body. 

755
00:43:20,800 --> 00:43:23,500
And the more often you are 
exposed to cold or do cold 

756
00:43:23,500 --> 00:43:28,700
plunging, the more Brown adipose
tissue you'll have, and you go 

757
00:43:28,700 --> 00:43:30,700
through this process of cold 
adaptation. 

758
00:43:30,800 --> 00:43:32,900
Um, so I've been experiencing 
it. 

759
00:43:32,900 --> 00:43:35,600
It's absolutely amazing. 
I'm hot all the time. 

760
00:43:35,700 --> 00:43:39,600
Not like I even become one of 
those weird people who's never 

761
00:43:39,600 --> 00:43:41,400
wearing a jacket outside in the 
winter. 

762
00:43:41,600 --> 00:43:43,600
Mmm. 
And like, I could pretty much 

763
00:43:43,600 --> 00:43:48,300
wear shorts outside because my 
body is becoming so cold-adapted

764
00:43:48,300 --> 00:43:53,100
so efficient at producing heat. 
But what's interesting about how

765
00:43:53,100 --> 00:43:57,800
it supports the mitochondria is 
that by uncoupling, the 

766
00:43:57,800 --> 00:44:00,700
production of heat from the 
production of energy, you take 

767
00:44:00,900 --> 00:44:04,500
Pressure off the mitochondria. 
And so the mitochondria can sort

768
00:44:04,500 --> 00:44:08,200
of have this like off gas and 
that means you're going to have 

769
00:44:08,200 --> 00:44:11,800
better functioning mitochondria 
that are less burdened by having

770
00:44:11,800 --> 00:44:15,600
to create so much energy. 
It it's almost a little bit like

771
00:44:15,600 --> 00:44:20,300
a hermetic effect in that it 
pushes them to become stronger 

772
00:44:20,400 --> 00:44:23,900
and mitochondria have their own 
DNA so they can replicate at 

773
00:44:23,900 --> 00:44:27,900
will they don't have to rely on 
the nucleus as DNA, they can 

774
00:44:27,900 --> 00:44:31,400
just wrap the self replicate so 
they can Create more of 

775
00:44:31,400 --> 00:44:34,600
themselves like they do by 
making the white fat more Brown.

776
00:44:34,600 --> 00:44:38,900
And by having more mitochondria,
you're going to have more 

777
00:44:38,900 --> 00:44:43,000
mitochondria to take on more of 
the burden of doing all that 

778
00:44:43,000 --> 00:44:46,800
heat and energy production every
day, and also Water Production, 

779
00:44:46,800 --> 00:44:48,600
which happens in the electron 
transport chain. 

780
00:44:48,600 --> 00:44:52,200
So it's very beneficial for 
supporting the mitochondria and 

781
00:44:52,200 --> 00:44:55,900
some people do cryotherapy or 
just like being outside in the 

782
00:44:55,900 --> 00:44:59,200
cold that can help but there's 
nothing as effective as doing an

783
00:44:59,200 --> 00:45:03,600
ice bath of cold Plunge. 
And you definitely need to check

784
00:45:03,600 --> 00:45:06,200
with your doctor to make sure 
that like you don't have a heart

785
00:45:06,200 --> 00:45:08,100
condition or it's appropriate 
for you. 

786
00:45:08,100 --> 00:45:12,000
There's different ways of doing 
it more gradually, but it's 

787
00:45:12,000 --> 00:45:15,600
something that I personally been
doing and one of the little 

788
00:45:15,600 --> 00:45:19,400
tricks with it that I didn't 
know at first is that when you 

789
00:45:19,400 --> 00:45:22,500
get in, you want to get in as 
fast as possible and go up to 

790
00:45:22,500 --> 00:45:26,200
your neck, up to your chin. 
And the reason for that is 

791
00:45:26,200 --> 00:45:30,900
that's where the brown fat is. 
And so if you do that up, To 

792
00:45:30,900 --> 00:45:33,700
your chin. 
You notice within about a minute

793
00:45:33,700 --> 00:45:37,500
or less that you start to feel 
comfortable in the water and 

794
00:45:37,500 --> 00:45:39,600
it's because you've activated 
the brown fat. 

795
00:45:40,000 --> 00:45:42,700
So your mitochondria are pumping
out all this heat and you feel 

796
00:45:42,700 --> 00:45:46,000
fine in the water. 
It's a little painful to get out

797
00:45:46,000 --> 00:45:49,800
again, when it's time to get 
out, but it's a little trick 

798
00:45:49,800 --> 00:45:53,000
that I learned from my friend, 
Sarah Kleiner. 

799
00:45:53,000 --> 00:45:55,500
And it's amazing. 
It's called like the turnover. 

800
00:45:56,200 --> 00:46:00,900
And if you are not immersing up 
to your chin, you'll just be A 

801
00:46:00,900 --> 00:46:06,100
cold the whole time so it's a 
pretty key hack their. 

802
00:46:06,100 --> 00:46:12,200
So in terms of the other ways to
support the mitochondria fasted 

803
00:46:12,200 --> 00:46:15,600
workouts, actually have been 
shown in the research to 

804
00:46:15,600 --> 00:46:18,200
generate mitochondrial 
biogenesis. 

805
00:46:18,200 --> 00:46:21,400
So that's the mitochondria 
replicating more of themselves. 

806
00:46:22,100 --> 00:46:26,000
What's really fascinating about?
This is that there's research 

807
00:46:26,000 --> 00:46:31,700
showing that if you are eating a
higher protein or Protein and 

808
00:46:31,700 --> 00:46:36,400
fat diet that you will get 
similar benefits to doing your 

809
00:46:36,400 --> 00:46:40,500
workouts, fasted. 
And it's not as much but it's 

810
00:46:40,500 --> 00:46:46,100
about 60 to 70 percent of the 
the rate that you'll get if 

811
00:46:46,100 --> 00:46:48,500
you're eating protein and fat. 
So you don't have to do your 

812
00:46:48,500 --> 00:46:51,800
workouts fasted, if you're 
mostly consuming protein and fat

813
00:46:51,800 --> 00:46:55,300
but if you are doing a high carb
diet then you won't get the 

814
00:46:55,300 --> 00:46:57,300
mitochondrial. 
Biogenesis. 

815
00:46:57,300 --> 00:47:02,000
So internment intermittent 
fasting I would say is like one 

816
00:47:02,000 --> 00:47:04,800
of the tools that people could 
use and if they do their 

817
00:47:04,800 --> 00:47:07,200
workouts and the morning or 
during the period of time that 

818
00:47:07,200 --> 00:47:12,900
they're fasted, they'll generate
more mitochondria and it's a 

819
00:47:12,908 --> 00:47:17,700
great way to really support them
as by having more mitochondria, 

820
00:47:17,700 --> 00:47:23,500
but also you then can also get 
into ketosis and ketones really 

821
00:47:23,500 --> 00:47:27,800
support the mitochondria because
they signal To the mitochondria 

822
00:47:27,800 --> 00:47:30,800
again to uncouple heat from from
energy, providing them with 

823
00:47:30,800 --> 00:47:34,600
that, that ability to take some 
of the pressure off themselves. 

824
00:47:35,600 --> 00:47:39,400
What's really interesting to 
about fat intake, we talked 

825
00:47:39,400 --> 00:47:41,400
about how it enters at the 
second step of the electron 

826
00:47:41,400 --> 00:47:47,100
transport chain, but over 100 
ATP molecules are synthesized by

827
00:47:47,100 --> 00:47:50,600
oxidizing one, molecule of fat 
or fatty acid. 

828
00:47:50,800 --> 00:47:57,000
And you only get about 40 if you
are burning sugar for A fuel so 

829
00:47:57,500 --> 00:48:02,400
you get way more energy, your 
mitochondria are able to produce

830
00:48:02,400 --> 00:48:07,200
way more ATP from fat than if 
you're eating a high carb diet. 

831
00:48:07,200 --> 00:48:11,700
So just doing keto itself is one
of the ways to support the 

832
00:48:11,700 --> 00:48:15,300
mitochondria. 
And that that ketogenic State 

833
00:48:15,300 --> 00:48:19,000
itself like it doesn't 
necessarily matter which way you

834
00:48:19,000 --> 00:48:21,700
get into ketosis because you can
get in and other ways. 

835
00:48:21,700 --> 00:48:25,000
Like we were talking about on 
your interview on my podcast 

836
00:48:25,000 --> 00:48:28,100
that you know, just a little 
Calorie diet can also get people

837
00:48:28,700 --> 00:48:33,700
into ketosis but there's you 
know, lots of different ways 

838
00:48:34,800 --> 00:48:39,300
doing having really good. 
Sleep is important for the 

839
00:48:39,300 --> 00:48:43,000
mitochondria actually critically
important because a lot of 

840
00:48:43,100 --> 00:48:46,700
cellular repair at apogee and my
toffee G specifically happens 

841
00:48:46,700 --> 00:48:51,300
during sleep so we actually get 
rid of mitochondria that are not

842
00:48:51,300 --> 00:48:56,400
functioning so well the 
apoptosis and a top of G or as 

843
00:48:56,400 --> 00:48:59,600
it's called My toffee G and it's
really important to get rid of 

844
00:48:59,600 --> 00:49:02,400
the mitochondria that are not 
functioning well replace them 

845
00:49:03,200 --> 00:49:05,500
with better functioning 
mitochondria we really need to 

846
00:49:05,500 --> 00:49:10,100
get good sleep. 
Another way is getting a top G. 

847
00:49:10,300 --> 00:49:12,900
We were talking a little bit 
about doing extended fast for a 

848
00:49:12,908 --> 00:49:18,300
top of G, but that can be a big 
boost in he'll spend because of 

849
00:49:18,300 --> 00:49:21,400
the etapa G that occurs. 
And, of course, the my top of G 

850
00:49:21,400 --> 00:49:25,600
that occurs, then as well, 
because the body will get rid of

851
00:49:25,600 --> 00:49:28,400
and replaced. 
Mitochondria, that are not 

852
00:49:28,400 --> 00:49:31,500
working as as well. 
Are there on the left? 

853
00:49:32,100 --> 00:49:34,500
Go ahead and cut you off there. 
No. 

854
00:49:34,500 --> 00:49:36,400
Go ahead. 
Did you have a follow-up? 

855
00:49:36,400 --> 00:49:37,600
Yeah. 
I was going to ask if there are 

856
00:49:37,600 --> 00:49:43,300
any known modalities for gauging
mitochondrial health, I got 

857
00:49:43,300 --> 00:49:46,800
there any tests or there's like 
things of that nature test. 

858
00:49:47,200 --> 00:49:50,300
I had this really great 
interview with this doctor. 

859
00:49:50,400 --> 00:49:52,800
Who does he focuses on Quantum 
Health? 

860
00:49:52,800 --> 00:49:55,000
It had a lot of them on the 
podcast recently, because I've 

861
00:49:55,000 --> 00:49:56,900
really been diving into 
circadian. 18 Health 

862
00:49:57,200 --> 00:50:01,900
mitochondrial Health in the last
year and he said there's no 

863
00:50:01,900 --> 00:50:06,600
actual test before it. 
They can test a few other 

864
00:50:06,600 --> 00:50:11,500
markers but he says like he can 
generally tell like how people 

865
00:50:11,500 --> 00:50:13,400
are doing by their overall state
of health. 

866
00:50:13,400 --> 00:50:16,500
So like if you're thriving and 
doing really well, then your 

867
00:50:16,500 --> 00:50:20,200
mitochondria probably good, but 
it may be something that we are 

868
00:50:20,200 --> 00:50:21,800
able to develop in the coming 
years. 

869
00:50:21,800 --> 00:50:26,200
Some kind of like my whoever 
discovers that will really help 

870
00:50:26,300 --> 00:50:29,100
Humanity. 
Because yeah, it would be a 

871
00:50:29,107 --> 00:50:31,200
great way. 
And what's really interesting 

872
00:50:31,200 --> 00:50:34,600
is, you know, towards the 
beginning of Life were born 

873
00:50:34,600 --> 00:50:36,300
with. 
So many mitochondria mean we've 

874
00:50:36,300 --> 00:50:39,500
got like 500 to 1,000 per cell 
and there's like 30 trillion 

875
00:50:39,500 --> 00:50:42,000
cells in the body. 
So an enormous amount of 

876
00:50:42,000 --> 00:50:47,000
mitochondria but towards the end
of life we tend to have about 

877
00:50:47,000 --> 00:50:51,200
like only 25% left of 
mitochondria and also those 

878
00:50:51,200 --> 00:50:56,700
mitochondria are operating at 
way less of a sort of Mille. 

879
00:50:58,200 --> 00:51:01,200
They're just stopped. 
Sorry Like A reduced capacity. 

880
00:51:01,700 --> 00:51:04,900
Yeah capacity. 
So if you you realize like 

881
00:51:04,900 --> 00:51:10,200
you're you're able to make so 
much less energy in the cell and

882
00:51:10,200 --> 00:51:13,700
all of your sales are cells. 
Are able to do like a quarter of

883
00:51:13,700 --> 00:51:15,800
what they used to be able to do.
That means all of your tissues 

884
00:51:15,800 --> 00:51:18,300
and organs are able to do a 
quarter of what they were used 

885
00:51:18,300 --> 00:51:21,200
to. 
It, it makes total sense how we 

886
00:51:21,200 --> 00:51:25,700
age but they have found in 
research that athletes. 

887
00:51:26,300 --> 00:51:31,500
They tend to maintain a lot of 
their mitochondria number in 

888
00:51:31,500 --> 00:51:35,200
number and function capacity 
towards the end of their life. 

889
00:51:35,200 --> 00:51:38,800
And that's showing you know 
exercise is one of the biggest 

890
00:51:38,800 --> 00:51:42,300
ways to support the 
mitochondria, if you have more 

891
00:51:42,300 --> 00:51:47,100
muscle, you have more 
mitochondria and doing exercise 

892
00:51:47,200 --> 00:51:49,500
really boost your your 
mitochondria. 

893
00:51:49,500 --> 00:51:54,100
And so that's one of the biggest
Testaments, you know, To how 

894
00:51:54,100 --> 00:51:58,600
exercise can really benefit us 
as humans and and also support 

895
00:51:59,100 --> 00:52:02,300
longevity. 
And you know, it's so important 

896
00:52:02,300 --> 00:52:04,700
to have proper rest and Recovery
as we're talking about with 

897
00:52:04,700 --> 00:52:09,300
sleep. 
Now, the last two things, one of

898
00:52:09,300 --> 00:52:13,600
the the really effective tools 
to support the mitochondria that

899
00:52:13,600 --> 00:52:16,200
I learned about in the past 
couple years is red light 

900
00:52:16,200 --> 00:52:21,800
therapy and it's really 
fascinating because I've started

901
00:52:21,800 --> 00:52:23,600
to understand light. 
Right more. 

902
00:52:23,600 --> 00:52:28,100
So as a nutrient and 
understanding it that way, 

903
00:52:28,100 --> 00:52:30,500
knowing that we went from 
living, most of our time 

904
00:52:30,500 --> 00:52:34,300
Outdoors to being indoors, you 
know, whether you're in a home 

905
00:52:34,300 --> 00:52:38,300
or an office, like 90% of the 
time, especially in the winter 

906
00:52:38,300 --> 00:52:41,600
time, we're inside all the time 
and the lights that we have in 

907
00:52:41,600 --> 00:52:45,600
our homes and don't have red 
light in them and the windows 

908
00:52:45,600 --> 00:52:48,200
filter out the red light. 
So, red light is naturally found

909
00:52:48,200 --> 00:52:51,000
in the Sun. 
And because we spend all of our 

910
00:52:51,000 --> 00:52:54,600
time indoors. 
Now as a species we've become 

911
00:52:54,600 --> 00:52:58,400
red light deficient. 
And there's actually a receptor 

912
00:52:58,400 --> 00:53:02,700
on the fourth protein, complex 
of the mitochondria in the 

913
00:53:02,700 --> 00:53:06,000
electron transport chain. 
That is a receptor for red 

914
00:53:06,000 --> 00:53:09,800
light. 
And so, red light being exposed 

915
00:53:09,800 --> 00:53:13,900
to Red Light can really help 
support the mitochondria and it 

916
00:53:13,900 --> 00:53:15,800
does. 
So in a number of different 

917
00:53:15,800 --> 00:53:18,600
ways, it basically helps the 
mitochondria, make more seller 

918
00:53:18,600 --> 00:53:22,800
energy, And to be able to thrive
more so we can get red light 

919
00:53:23,300 --> 00:53:25,800
naturally from the sun. 
It's the most controversial 

920
00:53:26,000 --> 00:53:29,900
concentrated at sunrise and 
sunset, which is why the sky is 

921
00:53:29,900 --> 00:53:35,500
red and red light is one of the 
only wavelengths that penetrates

922
00:53:35,500 --> 00:53:38,800
the skin. 
So that's why it can do really 

923
00:53:38,800 --> 00:53:43,400
amazing things and about 100 
years ago, these I think they 

924
00:53:43,400 --> 00:53:48,600
were Russian scientists were 
doing experiments on rodents to 

925
00:53:48,600 --> 00:53:53,400
see if Is would harm us and what
they found is that, by using red

926
00:53:53,400 --> 00:53:56,500
light, they started to actually 
experience all these benefits 

927
00:53:56,500 --> 00:54:00,700
like in their skin. 
So when you use, you can also 

928
00:54:00,700 --> 00:54:03,900
get red light from red light 
therapy panels and when you 

929
00:54:03,900 --> 00:54:08,900
shine the red light on different
parts of the body, it helps 

930
00:54:08,900 --> 00:54:11,500
support the mitochondria. 
But it also stimulates growth 

931
00:54:11,500 --> 00:54:16,400
growth factors and this is one 
of the newest pieces of 

932
00:54:16,400 --> 00:54:20,200
scientific research that's come 
out about red light is That if, 

933
00:54:20,200 --> 00:54:23,200
for example, if you shine it on 
your face, the reason it makes 

934
00:54:23,200 --> 00:54:27,400
people look younger, is it 
stimulates growth factors of 

935
00:54:27,400 --> 00:54:30,800
collagen and elastin in the 
face, if you shine it on your 

936
00:54:30,800 --> 00:54:33,100
muscle, it helps you to build 
more muscle because it 

937
00:54:33,100 --> 00:54:37,100
stimulates igf-1 and it also 
helps to reduce inflammation. 

938
00:54:37,100 --> 00:54:41,100
If you shine it on your scalp, 
people have had hair regrow 

939
00:54:41,100 --> 00:54:43,600
because it's stimulating growth 
factors in the follicles. 

940
00:54:43,600 --> 00:54:45,900
That was one of the things they 
noticed in the rodent 

941
00:54:45,900 --> 00:54:48,700
experiments that they rodents 
were growing hair back on 

942
00:54:48,700 --> 00:54:52,500
themselves. 
So it has all these incredible 

943
00:54:52,500 --> 00:54:57,400
benefits and it also has so red 
light has like the visible red 

944
00:54:57,400 --> 00:55:01,600
light and then there's invisible
red light, which is the near 

945
00:55:01,600 --> 00:55:05,300
infrared which people have been 
really getting into with like 

946
00:55:05,300 --> 00:55:07,900
near infrared saunas. 
So it's another way that you can

947
00:55:08,400 --> 00:55:11,500
support the mitochondria as well
but near-infrared penetrates 

948
00:55:11,500 --> 00:55:16,500
more deeply into the body and 
it's really amazing what it can 

949
00:55:16,500 --> 00:55:19,900
do for the mitochondria. 
So there's also Some food 

950
00:55:19,900 --> 00:55:24,100
supplements that have shown to 
help. 

951
00:55:24,100 --> 00:55:29,100
So like, turmeric goat milk and 
goat cheese because of the MCTS 

952
00:55:30,000 --> 00:55:34,100
and even dark, chocolate vitamin
C and something called methylene

953
00:55:34,100 --> 00:55:36,600
blue, which is people are 
talking about more and more. 

954
00:55:37,100 --> 00:55:39,800
They have been shown also to 
support the mitochondria but I 

955
00:55:39,800 --> 00:55:43,400
prefer all the other ones 
because they don't involve 

956
00:55:43,400 --> 00:55:46,600
supplements and the method are 
kind of stains your mouth blue. 

957
00:55:47,700 --> 00:55:49,300
Yeah yeah yeah. 
I mean I would take the 

958
00:55:49,500 --> 00:55:51,400
Chocolate. 
I like the dark chocolate one 

959
00:55:51,400 --> 00:55:54,600
but and goat cheese goat milk. 
You know. 

960
00:55:54,700 --> 00:55:57,700
Yeah, I just consume that 
regular because of the MCT is 

961
00:55:57,707 --> 00:56:01,200
and it tastes delicious. 
So with regard to the red light,

962
00:56:01,700 --> 00:56:04,500
is there like a specific amount 
of time someone's using a panel 

963
00:56:04,500 --> 00:56:08,800
like they have to be exposed for
20 minutes to experience benefit

964
00:56:08,800 --> 00:56:10,900
or what is the the length of 
time recommended there? 

965
00:56:12,100 --> 00:56:14,000
So it really depends on the 
panel. 

966
00:56:14,000 --> 00:56:18,900
So depending on the power output
power density, or irradiance of 

967
00:56:18,900 --> 00:56:23,100
the panels, that will determine 
the length of time. 

968
00:56:23,200 --> 00:56:27,800
Because with red light panels, 
you measure it in the form of a 

969
00:56:27,800 --> 00:56:32,000
dose and the dose is measured in
units of joules. 

970
00:56:33,000 --> 00:56:39,100
Jou Ellie s. 
So the amount of like jewels 

971
00:56:39,100 --> 00:56:40,800
that you would want to get to 
dose yourself. 

972
00:56:40,800 --> 00:56:44,700
For one particular thing, 
depends on the power output of 

973
00:56:44,700 --> 00:56:50,700
the light, which is also its 
measured in like milliwatts per 

974
00:56:50,700 --> 00:56:57,000
square centimeter. 
So like, for example, I recently

975
00:56:57,000 --> 00:56:59,700
launched a line of red light 
devices because I feel so 

976
00:56:59,700 --> 00:57:04,300
powerful about this amazing. 
And ality it just has so much 

977
00:57:04,300 --> 00:57:07,300
science behind it. 
Like there's thousands of 

978
00:57:07,300 --> 00:57:10,500
studies showing the 
evidence-based benefits of this 

979
00:57:10,500 --> 00:57:15,700
and for the panels that I have, 
I created specific dosing 

980
00:57:15,700 --> 00:57:20,100
schedules in the manual. 
So it shows like, you know, you 

981
00:57:20,100 --> 00:57:26,300
use it for this many minutes on 
your skin 6 inches away for this

982
00:57:26,300 --> 00:57:29,400
particular thing. 
And then another thing will be 

983
00:57:30,500 --> 00:57:33,700
you know, 12 inches away for 
like This many minutes. 

984
00:57:34,500 --> 00:57:37,500
So it all depends on the power 
output of the device. 

985
00:57:38,100 --> 00:57:42,100
And it's really interesting 
because it with red light, it's 

986
00:57:42,100 --> 00:57:46,500
this sort of belt bell curve. 
So if you don't get enough 

987
00:57:46,800 --> 00:57:51,900
Jewels you won't see any effect 
but if you get too much then you

988
00:57:51,900 --> 00:57:54,300
have something called the 
biphasic dose response where you

989
00:57:54,300 --> 00:57:56,600
won't get benefits. 
Also so you really have to get 

990
00:57:56,600 --> 00:58:00,200
this like sweet spot. 
A lot of people recommend like 

991
00:58:00,200 --> 00:58:06,600
an average like 10 20 minutes 
max a day so I don't ever do 

992
00:58:06,600 --> 00:58:11,000
more than 20 minutes and I 
particularly use the panel's 

993
00:58:11,000 --> 00:58:16,900
myself on my body to 
precondition or post condition 

994
00:58:16,900 --> 00:58:19,200
my body before and after my 
weight training. 

995
00:58:19,600 --> 00:58:24,100
So one of the cool things like, 
you know, how like it's an 

996
00:58:24,100 --> 00:58:26,300
accepted fact that you can't 
spot reduce. 

997
00:58:27,600 --> 00:58:33,700
But with red lights you actually
can because you Can generate 

998
00:58:33,700 --> 00:58:39,100
blood flow to a specific body 
area by preconditioning that 

999
00:58:39,100 --> 00:58:44,300
area with red light, and then 
doing your workout after so 

1000
00:58:44,300 --> 00:58:47,300
you're like, priming your 
mitochondria in that area, 

1001
00:58:47,300 --> 00:58:50,400
you're increasing blood flow to 
an area that maybe doesn't have 

1002
00:58:50,400 --> 00:58:52,800
as much blood flow and that's 
why they're stubborn body fat 

1003
00:58:52,800 --> 00:58:56,900
there, and then you can do the 
work out and you can also use it

1004
00:58:56,900 --> 00:59:01,700
after a workout to help build 
muscle and also with Muscle 

1005
00:59:01,700 --> 00:59:04,900
Recovery. 
Athletes are the ones who've 

1006
00:59:04,900 --> 00:59:07,700
been using red light the most 
because, you know, they're 

1007
00:59:07,700 --> 00:59:11,500
always looking for an edge and 
specifically with like lowering 

1008
00:59:11,500 --> 00:59:15,000
inflammation and also with like 
building muscle and and 

1009
00:59:15,000 --> 00:59:18,200
recoveries of there's just so 
many up different applications 

1010
00:59:18,200 --> 00:59:21,900
that you can use it for. 
But I do recommend people like 

1011
00:59:21,900 --> 00:59:27,900
check with the devices that they
have based on the power output 

1012
00:59:28,000 --> 00:59:31,000
of their panels. 
That should determine like how 

1013
00:59:31,000 --> 00:59:32,500
long they should use it and 
where they should. 

1014
00:59:32,700 --> 00:59:35,200
Should the distance they should 
be from them. 

1015
00:59:35,400 --> 00:59:36,600
Gotcha. 
Yeah, I guess. 

1016
00:59:36,600 --> 00:59:39,300
So, first question for you so 
I've been wanting to get a sauna

1017
00:59:39,600 --> 00:59:42,200
and red lights for a while and I
know the the near infrared 

1018
00:59:42,200 --> 00:59:45,100
saunas with the popular thing 
right now, but I preferred the 

1019
00:59:45,100 --> 00:59:47,000
heat that comes with traditional
song. 

1020
00:59:47,000 --> 00:59:49,100
I like I like the traditional 
sun is getting hotter. 

1021
00:59:49,700 --> 00:59:52,600
But can I get the best of both 
worlds by getting a traditional 

1022
00:59:52,600 --> 00:59:54,600
sun? 
And then putting a red light 

1023
00:59:54,600 --> 00:59:57,200
panel in there or other Red 
Light House. 

1024
00:59:57,200 --> 01:00:00,200
Typically not going to do well 
with that amount of heat, or 

1025
01:00:00,200 --> 01:00:02,600
does it even matter? 
I probably wouldn't put it in. 

1026
01:00:02,700 --> 01:00:04,000
Side. 
Yeah. 

1027
01:00:04,600 --> 01:00:08,200
Okay. 
Um, I I just I don't know 

1028
01:00:08,200 --> 01:00:11,800
exactly, but I probably wouldn't
put it inside because I know 

1029
01:00:11,800 --> 01:00:15,000
that if you want them to last a 
long time like it's even good to

1030
01:00:15,000 --> 01:00:17,100
like cover them when you're not 
using them. 

1031
01:00:18,400 --> 01:00:22,800
So yeah, I wouldn't want to like
damage the any of the components

1032
01:00:22,800 --> 01:00:27,200
or the LEDs or anything, but 
maybe they'll come out with that

1033
01:00:27,200 --> 01:00:31,000
in the future like a sauna with 
red light panels inside it and 

1034
01:00:31,200 --> 01:00:35,400
I'll find a way to not damage 
the Components, but I have to 

1035
01:00:35,400 --> 01:00:37,800
send you my Red Light Panel. 
So you can try it out. 

1036
01:00:38,700 --> 01:00:40,800
Is that if you're interested in 
it, I would love to see what you

1037
01:00:40,800 --> 01:00:43,000
think of the ones that I have 
know, for sure. 

1038
01:00:43,000 --> 01:00:44,600
Let's check them out. 
I mean, there's there's 

1039
01:00:44,600 --> 01:00:47,500
definitely a lot of research 
moving towards the benefits of 

1040
01:00:47,500 --> 01:00:49,700
red light therapy. 
And I've even heard of people 

1041
01:00:49,700 --> 01:00:52,500
like, you know, putting the red 
light in front of their the 

1042
01:00:52,500 --> 01:00:55,700
gonads and seeing an increase in
total testosterone Matrix. 

1043
01:00:55,700 --> 01:00:58,100
I don't know if there's any 
validity behind that big, but 

1044
01:00:58,100 --> 01:01:01,900
that's a great thing, its 
massive for fertility, both for 

1045
01:01:01,900 --> 01:01:08,600
women, And Men, there's been two
big studies done on fertility 

1046
01:01:08,600 --> 01:01:10,100
for women which is one of the 
reasons. 

1047
01:01:10,100 --> 01:01:12,900
I'm also really excited about it
because we have so much 

1048
01:01:12,900 --> 01:01:17,300
infertility these days and it's 
so bad in Denmark and Japan that

1049
01:01:17,300 --> 01:01:20,100
they've been sponsoring studies 
on red light and one of them, 

1050
01:01:20,700 --> 01:01:22,400
the one in Japan had amazing 
results. 

1051
01:01:22,400 --> 01:01:26,100
The one in Denmark, like over 
half the women, got pregnant, 

1052
01:01:26,100 --> 01:01:31,600
who were totally infertile and 
resistant to IVF and one of them

1053
01:01:31,600 --> 01:01:36,100
was 50. 
Just using this red light 

1054
01:01:36,700 --> 01:01:40,800
therapy on the abdominal like 
over the ovary. 

1055
01:01:40,800 --> 01:01:45,500
So the ovaries have the most 
mitochondrial density of any 

1056
01:01:45,500 --> 01:01:47,900
part in the body, that think the
brain, the heart, and the 

1057
01:01:47,900 --> 01:01:50,100
ovaries and women have the most 
mitochondria. 

1058
01:01:50,100 --> 01:01:56,500
So it's really fascinating how 
it can help with that and and 

1059
01:01:56,500 --> 01:01:59,300
yeah, men definitely see higher 
testosterone with it as well. 

1060
01:01:59,600 --> 01:02:01,500
Yeah, we'll definitely. 
If there's any studies that you 

1061
01:02:01,508 --> 01:02:04,500
come across that That you strike
a fancy to send them my way 

1062
01:02:04,500 --> 01:02:06,600
because I definitely want to 
dive deeper into this. 

1063
01:02:06,600 --> 01:02:09,500
And I'd love to learn more about
your red light specific. 

1064
01:02:09,500 --> 01:02:12,100
What is the the brand there? 
If people want to go check that 

1065
01:02:12,100 --> 01:02:15,500
out. 
Yeah, it's called the tone Luxe,

1066
01:02:15,700 --> 01:02:19,400
red light therapy panels and 
they're all on my website at 

1067
01:02:19,400 --> 01:02:23,500
ketogenic girl.com and I've got 
the sapphire it's a half body 

1068
01:02:23,500 --> 01:02:25,400
panel. 
It has four wavelengths of light

1069
01:02:25,400 --> 01:02:30,400
in it and the diamond is the 
face panel. 

1070
01:02:30,400 --> 01:02:32,500
And I also have a portable one 
which I take with us. 

1071
01:02:32,600 --> 01:02:34,000
Us on the go and we're 
traveling. 

1072
01:02:34,000 --> 01:02:38,600
Because once you start doing it,
you don't want to stop and it's 

1073
01:02:38,600 --> 01:02:41,000
a really like nice therapeutic 
process. 

1074
01:02:41,000 --> 01:02:43,600
So yeah, I can see like it 
working really well, like, you 

1075
01:02:43,600 --> 01:02:47,200
just work it into your routine. 
Like I wake up and I read for 20

1076
01:02:47,200 --> 01:02:48,900
minutes every day. 
I could just use the red light 

1077
01:02:48,900 --> 01:02:50,700
when I'm reading that way. 
I'm killing two birds with one 

1078
01:02:50,700 --> 01:02:52,500
stone. 
Exactly. 

1079
01:02:52,700 --> 01:02:54,800
So make sense. 
Well, awesome. 

1080
01:02:54,800 --> 01:02:56,900
Vanessa, what, where else can 
people go? 

1081
01:02:56,900 --> 01:02:58,600
I mean, you mentioned your 
website, is there any other 

1082
01:02:58,900 --> 01:03:01,000
things that we need to point to 
for people to find you? 

1083
01:03:01,600 --> 01:03:04,600
Yeah, I have a weekly Podcast, 
which is the optimal protein 

1084
01:03:04,600 --> 01:03:08,300
podcast and you can follow me on
Instagram at ketogenic. 

1085
01:03:08,300 --> 01:03:11,900
Girl, you can follow the podcast
there as well and check out the 

1086
01:03:11,908 --> 01:03:14,500
website which is ketogenic 
girl.com. 

1087
01:03:14,500 --> 01:03:17,700
It has all the tone, looks red, 
light therapy panels and it also

1088
01:03:17,700 --> 01:03:21,500
has the tone breath Ketone 
analyzer as well. 

1089
01:03:21,900 --> 01:03:23,800
Awesome, awesome. 
Well, Vanessa, it's always a 

1090
01:03:23,800 --> 01:03:25,600
pleasure chatting with. 
You always excited to see what 

1091
01:03:25,600 --> 01:03:28,200
you're working on and we will 
talk again soon. 

1092
01:03:28,200 --> 01:03:30,300
I'm sure, hopefully, I'll see 
you before to on for long in 

1093
01:03:30,300 --> 01:03:32,500
person but until then keep 
killing it. 

1094
01:03:32,600 --> 01:03:34,800
Keep making waves and there's 
everything I could do for you. 

1095
01:03:34,800 --> 01:03:36,100
By all means. 
Just let me know. 

1096
01:03:37,100 --> 01:03:38,700
Awesome. 
Alright, thanks so much. 

1097
01:03:38,700 --> 01:03:40,900
Robert was an honor to be here. 
Take care. 

1098
01:03:41,000 --> 01:03:41,500
Bye.