19 Episode results for "Vaulter Longo"

Mark Bell's Meathead Clubhouse Ep. 01 - Fasting Mimicking Diet

Mark Bell's Power Project

1:53:16 hr | Last month

Mark Bell's Meathead Clubhouse Ep. 01 - Fasting Mimicking Diet

"What's a pet project fan. This episode is brought to you by element. Electrolytes speaking of element. electrolytes. I actually wanted to ask you and seema you being all jacked and tan all strong and pretty. Do you take your element. Electrolytes pre or post workout. Actually take it a pre during and post. Sometimes i'll do more than one pack. If i finished the pack of element that i had deering like my workout or my jujitsu session pop out another one sometimes post and hydration helps my recovery because sometimes after you get done to the really hard workout. When you're sweating a lot you feel you feel kinda tired and he'll drain. There is absolutely no problem with taking more than one package element. Yeah i'm really interested in trying like Intra workout right. I've always. I've always been one of those guys that's like. Oh you gotta have your your pre workout post workout in the middle or something right but now element electrolytes from what rob wolf told us about. How like maintains the strength and all this other is amazing benefits. I'm just really stoked about it. And i want to be like us. We actually like getting the value bundle because you essentially get a box for free. But if you're not ready to fully commit element is still offering you guys a free element retard pack. So that's eight sample. Pack all you have to do is cover the shipping. You can do so by heading over to drink l. a. n. t. dot com slash power project. Again it's absolutely free. You just cover shipping. Make sure you go there and check it out right. Now we are live on clubhouse. Oh my god burnt burnt burnt. I know it's gonna take a while for people to populate in the room and stuff like that but we are in clubhouse and i want people to pay attention and start joining in. We're talking about some very very enormously important shit all the time but just to kill some time. I'm just going to blab on about nothing. But today i'm going to talk about the fasting mimicking diet. We'll talk about that in a few minutes. I just wanted to first out first off. Start out by talking about We've been working on planning a family vacation and because some of the restrictions and the stuff we were trying to think of what something we can do that. We won't be very restricted. You know what is there a state we can go to somewhere you can go to. And so we're thinking of all these different things. We can do an andy finds this like crazy like boat trip type of thing that we can do. We could visit like the bahamas or can visit like the galapagos islands and you can go diving and This boat is like is basically you are basically we would have been renting a yacht and Oh i got going on my man. I like it makes me sound more professional more More authoritative because you're in hall. Yeah right But anyway yeah. So andy was kind of looking at this and he rent this like ya and it's very elaborate thing and you go out for like a a week or so. I don't necessarily love being on a boat. And i like my biggest fear all the time like being trapped somewhere not being able to. I'm not a very good swimmer. So i'm immediately. I'm kinda like halfway panicked about it already but at the same time. Look if it's for the kids and they're into then. I'm all good with whatever they wanna do. Are you worried about the hotel water. Yeah type of thing yeah. Yeah and and it's not a cruise like it's different than that would be private. It'd just be us but it was the thing that was super expensive and stuff too and so as my wife's presenting it to the family and telling the kids about it kids aren't having they weren't into like nah and then jake's like that sounds too fancy in too expensive and He's not really into that. He doesn't want he doesn't want to be a rich kid. You know And we We moved off of that. Andy was super frustrated because he thought it'd be really cool and i was like you know. Just be patient and will the kids and they'll figure out something that we can all do that. It'll be fun. So anyway. I guess clinton and piper my nephew or niece rather they talked about You know potentially going to redondo beach which we did a few years ago. And we had the whole company come down in Does a lot of fun and so that'll be settled on. That's where we're going to be doing. So i'm super excited to be doing that. I think sometime in april for like spring break Type thing and We love doing this kind of stuff because it brings our family Closer together families closer together Necessarily april her husband. Andy and It just you know it's ends up being great for us and last night we were all hanging out and We're just noticing how well the kids get along. But you know i was thinking about it more and i'm like well. This didn't just happen like all. These things are practiced. Like family is even a practice having Ritual routines Having a family history of showing examples to your children and showing examples of other people of how important family can be great and so my kids and their kids have all seen the importance of family over the years. And it's been something that You know has paid off big time because they all get along really well and they have built in friends you know just by having family. They end up with built in friends and they're never short of some shit to do anyway. I'm gonna sidestep that. And i'm gonna move onto today's topic. Which is time restricted feeding aka fasting and mainly for today. Talking about the fasting lime. Doing right now. Which is called a fasting macking diet and in the fasting mimicking diet It's a it's i don't know who created it came up with it necessarily but Vaulter longo is the guy that has all the information on it and if you want to look him up i suggest he do. So because it's great to be loaded up with a lot of info but the short of it is. It's a five day fast. Where your mimicking fasting to fasting mimicking diet. You're not actually not consuming any calories. So what i decided to do is utilize some bulletproof coffee every day. Bulletproof coffee is coffee. Butter an mcat oil. And i'll be doing that two or three times a day and there's no other source of food now when it comes to specifically the fasting mimicking diet there's a website called prolonged dot com. And you can check that out. I think it's prolonged dot com or maybe prolong died or something. But the name the company called prolong and they actually sell fasting foods. It sounds like the ultimate gimmick right. Because you're like a box of air I've talked before on the show about one and open fasting restaurant but some of these things in the future might become a reality because we're learning the massive benefits of fasting and beyond that vaulter long goes Studies have shown not only in mice but also human beings. He's tested human beings with this with this With this strategy of this Five days on a Fasting mimicking diet followed by two days of like a mediterranean style diet and he's just had outstanding results. He said people be able to knock back all kinds of different diseases. That initially weren't really thought of as metabolic disease and they weren't initially maybe thought of as being so related to autoimmune disease. But if you think about What fasting does is it. Kills off old cells brings new ones through a process called autophagy. Well if you're getting rid of old cells that would imply that. We're getting rid of previously damaged cells from having an autoimmune disorder. I don't believe that. I haven't autoimmune disorder or anything like that so that's not the main reason why i'm doing this but hey it doesn't hurt that. A fasting protocol is anticancer. Fasting protocol can be something that can help Reset your your glucose levels. It could be something that can help. Recalibrate your body to get you to where you wanna be. And that's exact reason. Why i'm doing it because i struggled so much of my sleep. I'm like you know what. I just need to take a deep dive into this. I've been putting off forever. I have done a lot of things pay get a sleep. Apnea machine. Ever tried zinc. Of course we're talking to the people's coach over here like i've utilized a lot of these strategies. Maybe there's some things that while. I use those strategies that i may have missed maybe i gave up to early on the sleep apnea machine and then people are like what kind of mask did you have. I've tried you know all bunch of different mass didn't have any It was something that i. I didn't adapt to well and so therefore i didn't adopt i didn't implemented. I didn't bring into my life. But i also didn't know what to expect of. It didn't know how long it took to have it. Work didn't do it. Under the supervision of dr things are different now. Have doctors in my corner. Have people my corner that can help. So maybe that'll help but a sleep apnea machine is not a fix for sleep apnea. It does treat the symptoms. But it doesn't get to the root cause the problem i've had sleep apnea probably for a very long time i just recently got diagnosed with mild sleep apnea after learning that. I don't breathe one hundred and fifty four times for ten seconds or more. The reason why it's considered mild and doesn't sound isn't like extreme is because people have way whereas cases sleep apnea and most people that are taking these studies or people that are very unhealthy that are taken these at home sleep studies. But what i want to share with you today is that sleep apnea is not a by product of just being obese and it's not a byproduct of just being jack necessarily. There's there's a lot of speculation on what it might be but there's some people that are starting to report and believe that it from the chewing of soft foods when we're young our jaw therefore are airway doesn't develop the way that it should and there's a lot of research that goes a lot of that makes a lot of sense to me. I mean think about it. You know many many years ago if you wanted something you know you got to some meat you probably did carve it up pretty good. You probably had like a knife and different things like that. But you're probably pulling the meat off the bone like you would with something like a rib eye or something like that and you're probably chewing the food's probably hard imagine eating raw meat. Like how hard would it be to eat raw meat. You've got gotta really you gotta really Too hard on that and pull it off the bone and so you're going to develop more powerful jaw and therefore the bones and stuff like that are gonna develop better on top of eating soft processed foods which are unhealthy for us. Not only are we not chewing on things that are hard. We're no longer getting the same nutrients that we need vitamin k vitamin d. These are all to how our bones form in early stages of our life and if we don't get those things And we see a lot of children not being breastfed as much anymore and things of that nature and so that's going to determine how the mouth and how the just all of our apparatus breathing is built and so you can kind of see that over many generations that we start to quote unquote softened up a bit and then it makes breathing more difficult and when you go to sleep your body's trying to relax you don't really remember or know what's going on so you can't be like i'm going to concentrate on nasal breathing because you're out cold. You're just you know you're dead to the world right mouth is wide. Open your drooling your breathing in and out of your mouth and potentially stopping breathing and we know that breathing in and out of the mouth Is the most ideal for relaxation. Not the most ideal to get the best results from your sleep and so anyway through going through this process. It's my hope that by utilizing this fasting mimicking diet. I'm able to repair the brain and almost Hit control delete and reset my whole body and maybe recalibrate. My circadian rhythm could be a coincidence but last night was the best night asleep. I've had in a long time. I did wake up twice to use the restroom but most nights. I wake up five or six times. The sleep study sleep. Study showed that i woke up eight times And so i'm trying to rid myself of that. And in the process. I also went to los angeles and got fitted for a mouthpiece by dr gold to who's a dentist and I'm just looking forward to be able to shake this shit and leave these things in the past. But i you know i. I've heard about the fasting. mimicking diet. Cal shared some information with us about that when he was here But i actually am. A huge proponent of fasting. I love fasting as weird as that. Sounds because i love actually pigging out on food and there's nothing better than getting done with fast a eighteen hour faster twenty hour fast and then having a big ass rib eye and be able to build a pound that meat so to speak if you know what i mean. So that's what i'm doing on day two if you're gonna try this and do this along with me. Make sure you have some element with you or some other type of electrolytes. you need. Salt may be good ideas substitute at least four hundred milligrams of magnesium every day and keep in mind that i'm not having. I'm not like at zero calories. Okay another thing to keep in mind is i am a person. That has done fasting. Many times over. I've done many one. Day fasts have done many two day fast. And i've done one three day fast and the pass away a fast frequently sixteen hours eighteen hours routinely so i'm accustomed to it so if you're not used to this and you're like hey i wanna try out marks doing e you might want to just try something a little smaller to jump into in the beginning didn't do you ever like in the past like talking to numerous people about sleep and whatnot. Did anybody ever say anything. Similar or even remotely close to what dr gold has been telling you because to me. It seems like it's pretty not far out there but like it's very unique. I've never heard of you know a physician or dentist. Whoever you want to call it talk about. Oh it's you should probably go. You should try fast for extended period of time. So that way you can fix your sleep. I didn't know they were even connected. Yeah and i don't know either. It's all speculation by him. But you know in. You know my years of researching All kinds of different things. I've learned that everything is speculation. You know we don't really know there's a lot of stuff that we really don't know makes sense. It does sometimes seem that when it comes to science and sometimes when it comes to certain things with math where like that's pretty black and white but when it comes to the human body when it comes to human behavior it's a real mess and it's just anyone's best gifts on What's going to help. Somebody react to specific way to something and that's why our data with nutrition is can be all over the map you know it's really hard to tell it studies even studies. I'm referring to you from vaulter longo. Who knows exactly how they were done. I'm sure you know. Everyone's trying to have the stats. And the numbers. Reflect something that they can monetize or share with other people to Progress their position. And why wouldn't you you know But for me. I'm not trying to necessarily progress. Anything other sharing information on something. And i'm trying to fix a solve a problem For myself and if it works. I'll share that if you work. I'll share that. I don't really have any money to be made on not eating so we have about eight people in the room right. What's going down. Mark loves it. Free got to be a part of these conversations. You guys have any questions regarding fasting. That's kind of what we're focused on right now. Please raise your hand. We'll get you guys on air. Ace app jesse. Birkin room still. He bounced oh fast thing. I know everything. I got a big will head. Yeah got so much information here. Are boy matthew balconies back in the house. That's dope of be seen you on. Wednesday will be doing a mark bell dot com interview with jesse. We're actually josh. And i are just going to pin them down and just asking would ask him a bunch of questions regarding coaching. Regarding your guys relationship that'll be cool again. That's mark well dot com but that's a whole nother that's a whole nother platform. It is and you know when it comes to fasting general. I'll just you know talk a little bit more about some regular style of fasting as andrew pointed out guys got questioned. Please raise your hands. But i talked about fasting quite a bit in the war on carbs book and maybe an easier way. Sometimes a look at fasting because sometimes it gets confusing like. I don't know if that sixteen hours. You get confused but it's easier to my experience in life. It's easier deal with smaller numbers. So you might wanna just have a time restricted window time restricted feeding and say. I'm going to eat and you're not eating continuously for five hours. We have a five hour eating window. Which in my opinion gives you plenty of time to get in the caloric demands that you need all the micro and macro nutrients that you need. You may feel differently. You might need a bigger window and they. There's a lot of great results that people have had Having an eating window. That's about ten hours. So it's up to you on what you want to try and what you wanna do. But having some fasting in your life i think is really really important and just it just gives you. It gives you a rule. It gives you a nice concrete black and white rule of like. I just don't eat during those hours and doesn't mean that you don't ever eat during those hours just means for the most part and it means that you how you're following some sort of guidelines or schedule and if i think about one of the biggest problems with people on any particular diet it's decision making people have a really hard time making good decisions. Because they're cravings and their hunger our overriding well. What does fasting do. Fasting can help kill your hunger. I know it sounds weird but it can help kinda almost it can almost burn out some of these Owns that you release for hunger and just have you be more comfortable with it. You know you're just your body's more used to it. I'm used to that sensation. I'm not gonna die. There's a huge difference between fasting and starving. So i'm not talking about starving. Starving is dangerous. Fasting can be done very very slate safely. And you know when you're going to eat approximately you know in the next time you're going to get food is and you can monitor how you feel every single day. But let's just try to make sure we're not confusing the two things starving. You're in the middle of nowhere and you can't eat anything and you're really feel fearful that you'll never get another meal that's different That we have going on here. All right mike. You got a question. Let's see what she got there buddy as he's getting what's going on and too much not too much Yeah just a quick question with respect to the fast thing The look into what. Joel greene talks about in terms of amplified fasting. And there's some certain compounds you can get to mimic the effects of fasting or indeed. Amplify them You know i think you mentioned bergreen and a few other Snow supplements of that nature. You guys you guys look into that at all or have you ever considered that approach mark or andrew. I have not tried Some of those things but you know joel's a good friend of mine so i'll hit them up during this fast and see. If there's a couple of things i can implement You know during during this time period. I have some berber rain laying around at home so i can I can throw some of that into the mix you know. I think one of the cool things about the fasting mimicking diet in particular is that we just don't know that much about it yet. It appears to be really really effective and in some studies when it's been done in comparison to intermittent fasting and when it's been Compared to ketogenic style diets it appears to be safer than a regular fast and appears to have better effects of better than what a ketogenic diet cuba genyk style diet has. And i think there was actually comparison. They made of of one week of doing this type of fasting versus doing six months of kito and it had it had a more profound effect in doing the the seven days of of this style. Fascinating so i. I don't know what their markers were kind of showing that kind of progress but those are things that catch my attention. And i'm like wow okay Maybe this something. I should give it a little attention to and why not just go into it and so here i am. You know in the middle of doing it and see what it can do. And i'll share with everybody. You know what it does and doesn't do but the fact that you can eat while fasting really weird but there are certain foods and certain supplements. It appears that you can take to not only assist with the fast but to make the fast safer and to make the fast work better. I know that dave asprey talks about is that as well. Consuming things like prebiotics. I think the point in me having the butter and the oil is simply produce ketones. I want to produce key tones at this time. Because key tones i want to encourage my body to produce key tones. They would they would produce them anyway. But i want to encourage my body. Produce key tones because they're anti-catholic and they're also they're anticancer and they have they just have a a large number of benefits and it's also my understanding that when we start to run off her own body fat so you'll start to run off your key tones. Your body will make key tones. Brain will run off the key tones as well But it's also my understanding that when we start to release body fat. We got a lot of health benefits from that as well. And so. there's there's still a lot to be studied in a lot to kind of examine. And look at. And i think the more people that do these style diets are give these things that go. We're going to continue to learn more and more about him. So yeah thank you for your question. I appreciate it. Thank you mark. D remember when Like kito and everything started kind of getting like really really popular. How there was Tons of those kitone supplements that were flooding. The market that were promising. Instant ketosis way. So i'm not. I'm surprised there isn't more of the elect. The kito arming the fast mimicking type stuff. Take this year. it'll be like you fastened for sixteen so that is coming next. There's actually so there's actually pharmaceuticals. I believe. That can mimic fasting. And i think that in some weird way. I want to say maybe burberry does do that. and metformin. I think does that. These are like nutrient partitioning products. That i don't know enough about to really say for sure but they they do seem to. Maybe in some way mimic fasting. But i guess they're supposed to have some stuff in the future where When i say future. I'm not talking about twenty years around the corner. They'll have stuff where you know we could. Have you know. Maybe twelve hundred calories or thousand calories in a day and it might appear that were It might appear like our bodies fasting to our body. It might just seem like we're passing and that's where you end up with You know dave asprey selling millions upon millions of cups of coffee butter an mcat oil and him because while it it's kind of encouraging fasting and it's also encouraging some of their production of ketones. Got it so for the the audience here on clubhouse maybe they've they're just stumbling upon our stumbling into this room. Don't know too much about mark bell. Don't know too much about fasting period What are like maybe some preparation. Preparation h. Some preparations they can They can take or that they can do before going into a fast like maybe. This is the first time like okay. Let me try a sixteen hour fast. Even though they've done it before but purposefully doing a sixteen fast. How can they set up a fast to be successful. So let's say that you typically sleep or you're at rest for about eight hours a night. That's pretty common people asleep for about eight hour. So let's splits give eight hours so there's eight hours right there fasting okay. Let's eat No later than two hours prior to bed now at ten hours and let's push our breakfasts out about two hours in the morning so instead of eating at like eight. Am let's eat at like ten. Am well now Just by doing that. We bumped it up to where at twelve hours. If you wanted to go to fourteen hours he can. Maybe go three hours before bed and pushing breakfast back. Three hours or whatever's more convenient for you. But that's where i would start. I would start with something really really minor Get that pulse of hunger and hunger and shut the hunger down by just ignoring it and then wait till you get another pulse of hunger and then he you know you can even just do it that way. You don't have to even really look at the clock much But i think that would be a great a great place for a lot of people to start perfect so if you guys listener enough you have any questions for mark regarding fasting are any nutrition stuff would be okay today but if you do please go and raise your hand. Mark would love to get you on air. Answer some of those questions. So i guess the next thing would be going from a fasted state heading into maybe your first meal. Maybe a little bit more advice for somebody doing that for the first time. 'cause that can also kind of mess people up. Yeah when you're coming out of your fast you might want to have some bone broth you might wanna have Two to four hard boiled eggs Maybe even maybe even just some maybe even just a couple of eggs cooked. It really won't make a difference but You don't wanna have a big meal. You wanna have some protein and fat because as we talked about many times you can end up with second meal effect. So you're gonna have some protein and fat and then thirty minutes later. You're gonna eat your meal so if you just got home from work take a minute to make up a protein shake with some olive oil in it or have anything. That's got like a one to one fat ratio and it's just a modest meal like maybe maybe Maybe maybe twenty grams of protein in it or something maybe anywhere between ten and twenty grams of fat would suffice. And you're good to go. Have that little preload meal because going to help you manage the calories. That are in meal number two. There's a lot of science behind that. And in addition to that In addition to that you're just gonna want to Make sure that like when you go back to eating that it's not just like Dislo slow yourself down a little bit you know. Just try to make sure you're not you know coming in too hot with that but that helps a lot one thing i want to also mention. Is it what. I put in the war on carbs book and get it on amazon or mark. Bell slingshot dot com. And i wrote about this many many years ago. But i'm a huge proponent of fasting in and fasting out of meal. So if you let's let's say that you know you know on the twenty fifth of this month you're going out with some friends and you're going to drink and you're gonna eat like an asshole. Well if you know that going in. Let's fast into that. Let's go with an eighteen hour fast. Let's do what we wanna do with our buddies. Let's eat the food that we want to eat. You know you go to a fancy restaurant you get drunk and then you end up eating pizza or in and out burger related that night right. Everyone kind of knows kind of nights. We've all had those. When you know that a situation like that might be coming up. You're going to a wedding party whatever it might be. Let's prep for it with a little bit of fasting and let's use that second meal effect to. Let's let's get that protein shake in that that protein fat meal That can help relieve change. How your body handles the glucose higher body handles the surge of calories that you're about to eat so we can utilize that strategy and then let's fast back out of it so as soon as you're done with some of the shenanigans that you Did that day or that night now. That's the start of your fast and that's actually been kind of motivating for me. I don't like to stop eating at night. I like to eat all the way up until i go to bed. But what's been helpful is to be like. No that's my. I have a time restricted feeding. I eat between these hours and these hours and is over and as soon as my meal is done. That's as soon as my fast starts. So i kind of look at it that way. I'm like oh shit. I'm i'm four hours into my fast. I haven't gone to bed yet like it's going to be easy to go. Twelve hour series easily goes sixteen hours today. So i really liked that a lot and then as i mentioned earlier with fasting you know pulling a lot of decision making skills away from is really important. We got our boy matty. Matthew malcolm has a question for us. what's up matt. We'll get him rolling up. What's up dude. You're going so what's up man not too bad. I question i recently since the pandemic started started playing with crate him to kind of handle my anxiety and whatnot but one thing i noticed that it. It actually has like a station effect for me. So i find that combination of carnivore plus creative. I even have to be careful. I have to make sure. I'm taking in enough calories. Losing muscle mass. So i'm wondering if you've had any if you have you done any like you've done like the keystone testing stuff like got to see if the fast itself 'cause it might just feel like fasting or am i something weird going on there. I've had many people report that Mind bullet product over here. That has crate him. It's one hundred percent crate and basically That it assists with fasting. And and i've noticed that myself I have a brother-in-law who lost about forty pounds. Or maybe even sixty pounds and has kept off successively in anytime. He utilized intermittent fasting. He utilizes crate him. I know encima does a lot of fasting And he likes taking it for that. You know for part of that reason as well. I think it's just something like create and puts you in a good mood so there's some things that are undeniable. You know that happened in this world. There's like there's nothing better than not just being in a good mood but there's nothing better than meaning great mood and it's very hard to explain creative people because they're like. Why do i have to use electronic check in like i. Honest look man. I don't know why is it's a great fucking product. The government has a stick up their ass about it They don't want people to use natural products that they can't monetize. We ended up in this weird position with some fucker going on here. You should be able to get your hands on. Mish should be ready readily available. It knocks the shit out of cbd. I don't care what anybody says. Cbd is only effective when it has thc in it which is basically just you might as well just smoke a joint at that point. Yeah you get high from it but you do get high from crate him as well. I'm not. I'm not afraid to admit that has tremendous benefits I've never. I've never personally noticed anything from cb and i've rubbed it on my body of taken it down my throat up my ass every which way you can think of and it hasn't it hasn't i haven't felt anything from and a lot of other supplements have been that way but i don't really notice anything from them except for caffeine and except for some pre workouts. I've taken in the past and some crate him. So i think creative has a tremendous impact on your fasting. And i should maybe look into figuring out how to some studies done in that way You know get some outsource to somebody else. So it doesn't seem like i'm just doing it to make money but it would be interesting. Because i've heard so many people report that have you actually tested to see though if you're in ketosis while on great i'm like i'm wondering is it affecting critic llosa's when you're on you know i don't have any reason to believe that it would have any negative impact on ketone production Or kito since it doesn't have. There's there's nothing in there that should Spike your insulin levels. I mean it is a plant so it shouldn't have any Negative effects on that. I personally have never looked at it in that way but i am going to put on a continued glucose monitor Pretty soon and so. I can kind of examine that for me personally. I don't really think that key. Toasts matters that much I do think that you do want your body to produce some key tones from time to time. And i do think it's helpful to make sure your body is like healthy and things like that. I think it's an important practice that your body starts to make some key tones here and there through either a having a low carbohydrate diet or be by by off utilizing some fasting But you know in in doing kito style diets for a long time and peeing on the straps and testing my blood and all these different things. I never found that Kito says really mattered much. I didn't notice like oh shit. I'm getting way leaner. I peed purple again on the stick. You know i have not noticed a correlation like that ever before in fact most of the time when i bend my leanest release according to the peace strip. It wasn't really registering anything those strips and some of those types of tests where you prick the finger and check your key tones and stuff. Those can be helpful because they can be kind of motivational. Because you're like. Hey man. I at least i know i'm not eating any carbs. 'cause he can't really eat a lot of carbs and be producing high amounts of key tones. So yeah. I have not personally tested myself on it but that would be interesting to see if there's any impact there but i have no reason to believe there wouldn't be the reason i was asking because like i was skeptical on it and then when the pandemic hit i smoke business so there was lots of going on there for smokers and i was just have massive panic attacks and i talked to you brother chris on instagram. Do try and i did. And it was like within fifteen minutes. I took a couple grams the first time. Now i take four point five brands. I get mine. Vote in january towards powder dive horrible within fifteen minutes like that said crippling anxiety. Fear just completely gone. I feel kind of like a warm hug. S way to put it. And i'm completely normal. I'm happy nothing bothers me anymore so i figured that there might be some kind of interaction with the but diet as well. Yeah it's just a guy like i said it. Just kinda makes kinda makes you happy when you're happy like that and in a good mood it's easier to make good decisions so i think that's a big food makes us happy right so maybe because you're already happy and you're already in a good mood you're like i don't really care. I don't really need food at the moment. You feel pretty good about it. If there have the time pop-up us at Nighttimes relative but there was a chat last night. People were talking about fasting in and whatnot and some of the things like the exact opposite of what you teach and from experience with. they've tried versus trying to breach. But you say worked so like it was. It was kind of irie listening to these so called health professionals telling people what to do that were new desperately overweight. Or whatever thing. I'm tribe and it doesn't work. The doctor says try harder right right. Yeah you know some of these. Things can be tricky. It's really funny. Like you know when you talk about fasting people like well. What do i do because the real thing is just not to eat right. But you do need to have some safety protocols surrounding ketosis and i actually think that it's you know if you really wanted to be very very careful. And very cautious of how you fast I do think it might be wise to you. Know first of all make sure that your diet is kind of like intact you know. Make sure you have a good healthy Diet intact for a while before you go embarking on just not eating out of nowhere because if you go from a standard american diet to messing around some fasting the likelihood that you'll feel like shit is probably is probably pretty high. I also want to say that by having time restricted window. Some of the things that. I'm learning the less time that you spend eating you can You might be able to have just a little bit more wiggle room with what it is that you eat In that eating window for for myself for example i've been very Big proponent of low carbohydrate diets right having a hundred grams of carbohydrates sprinkled throughout the day is a real drop in the bucket. Especially if you consider that. Oftentimes i may have about fifty grams. Maybe post workout intra workout. So now i'm left with i. Guess maybe not even a full cup of rice or something right during the course of the day or maybe a small potato or something like that. That's not a lot of carbohydrates. But if i compact my meal into one meal for the day And i have you know. I might be able to have more carbohydrates In like well. We'll just seem like more carbohydrates because rather than sprinkled throughout the day. It's now confined to one or two meals. So i find that to be more satisfying as well I like to have kind of preload meals. i've been talking about a little bit here Then i like to have a meal at like four o'clock or five o'clock now. I can have a meal like six or seven and i've been doing stuff like this for a really really long time. I just don't talk about it. That much Sometimes in the morning. It's not like a real fast. Because i have a protein shake in the morning. That'd probably has like sixty grams of protein along with having a little bit of fat in there as well and and it's just basically coffee and slingshot protein powder and that's how i started out of my days And i actually use a icon meals Has a like a cappuccino protein powder thing that i use. That has some caffeine in it and that tastes pretty damn amazing so that combination just i really like the flavor of it. I have that most mornings. And i don't eat again until like two or three o'clock but for me that's not necessarily fasting strategy per se and i don't even think it falls in line with fasting mimicking. The protein is too high but what it does do. Is it keeps my calories in place like it's like all right. Well you only had you know. A hundred and eighty or two hundred calories and most of those calories were from protein which. I don't even consider to be calories so it was almost like i barely ate anything. But i had something because protein is satiated and it keeps me going until two or three o'clock so that strategy has worked really well for me. I know ron penna us. Something similar and i've talked to a few other people who like i got kind of fallen onto the exact same thing so sometimes i tell people i eat twice a day but actually if you look at it. I had the protein shake in the morning. I have my preload meal. And then i have two meals after that. So it's kinda like four different opportunities to have some calories. I guess you'd say they're also might be a time in the day where i just have some cream in my coffee or do something a little bit different but for the most part. That's what it looks like. We got a question for my brow. What's up brow. Wanna get him in the room. You were invited every. Go so yeah. We got chris bell in the house away. Easy wayne is back in the house. Way yeah And maybe they're just listening in wayne. Yeah let's get both of these guys on horn line in anybody else. If you have any questions go and raise your hand. You can hop right on the air with With mark and there we go. So what's up dude. What's up is this a real easy. What's up what do you drop your phone me. there's chris. Hey hey what's going on. Yeah what do you got going on over there. I'm about ready. Took some eggs with steak from last night. And i my first meal baby tossing wayne did we translates that. I get jacked over there to get your wayne. How's it going on day. Three or four over there right. Today's seven a full weekend to switch things around and working on some weight loss. Yeah full week into being less fattest. How's it going so far. I think it's going. It's going great. I mean I think ultimately down your earlier is like and chris is like you have to just be personally ready to be fucking don looking at you know. Just be like okay. No more playing game. It's time to take this ship seriously. I don't wanna die at age. Fifty two like my uncle. I want to live. I have a great life. I have no excuses at all to to to lose you know so you know like i was saying i got the gym four minutes away from my house three so many things. That are helping me win. Why not take advantage of all of their equipment. A little what about it right. Just knock it out of the park. Sounds like chris. Bell is cooking up some food right now. I'm making a state mother state. They don't make enough piedmont ball that state. But you know to what wayne said is on. You definitely have to be ready because our cousins stephen. He hit me up again today and he said hey i let myself get back up to two sixty eight and everybody knows what mark and i are going to say. Well just go back to eat meat. And it's the plan has always been the same. The plan will always be the same. So i have a low carbohydrate approach for us carnivore works really well and you know my nicer to everybody because they keep hitting us up as like as if mark and i are going to say something different or something new you know. It's not going to change for the next twenty thirty years. I mean you're gonna ask mark. And i will what do i do. We're going to say eat me. Get back in the program. I mean the really are no secrets. Here is nothing hidden. There's no thing that mark has that you don't have you know a lot of people say About mark while. Like if i had that kind of money it'd be pretty easy to be in shape. That's the worst. Excuse i've ever heard from anybody It it's just about doing you. Just have to put one foot in front of the other and keep moving forward. Whether you have you got way filet mignon or with eggs that you get a dollar store. It doesn't really matter where the source is coming from. It doesn't matter it just matters. You're actually sticking to the plan every single day. Just doing it some happy. That wayne has gotten back on la on the air but he stayed on the horse for the past year and a half that he that he didn't you'd be in a much different place right now and that's sort of my message to everyone. I'm glad that he's back. But i i wish that he would have stayed before. You know it's a lifestyle thing you know. This is not something that we just do for a period of time. And so i think people are like oh i wayne and i discussed some goals but even when you get down to that goal you're not to all sudden be able to you know have all this independence which actually happens in a lot of other areas of life like if you work hard and you play your cards right. You can make a shit ton of money and then you have financial freedom and then you can kinda kick back but most people that are well off. Don't continue to move forward because the stakes are higher. Because they have more employees they have more people responsible for and so on but when it comes to your nutrition when it comes to your body. It doesn't work that way. You know you can't you can put money in the bank. We can like save shit or we can invest in. How the money Worked for us. Which i would say is comparable to gaining muscle mass. That is the one thing that you can do. You can work on that today and have it pay off a lot tomorrow but when it comes to your nutrition and when it comes to just kind of overall movement and you know that has to be serviced every single day. That has to be done every single day. Kyle like locking your doors at your house. You know you don't you. Don't lock it on monday and then leave it. Open all the time and just expect that. No one's ever gonna break in you have to every night you have to check it you know. And if you're trying to keep the energy bill down you have to always check the lights. Every got always shut them off. And there's these things that you have to do every day and it just gets to be. It gets to be so tiring but these things can't be forced. They have the taft to be things that that come to you. They have to be things that they you're doing them because they make you feel better and you're not really doing them because you want to be like anybody else. You don't wanna look like anybody else. You simply want to serve yourself the best and give yourself the best opportunity to enjoy this world as much as you possibly can and when you break it down like that you're like well. I don't think i really need to be shredded to do that. I just need to look pretty good. And a t shirt or look okay in a tank top or at least feel fairly comfortable with my shirt off here and there which those are. Those are all different categories of things. Those are all for some ages desiring to look better in a t shirt or look better in a shirt that's like form fitting That's a that's an obtainable goal for anybody. Because it's it's you looking better than you have previously in a t shirt and you're not necessarily comparing yourself to others. I think we've run into a problem when we start trying to compare ourselves to other people. We got russell buddy in the house. Russell buddies the room if we can let him in. If you guys have anything else that comment go ahead by throw something on. We lost you lost connection to canada. Yeah so unmet yourself. Mattie there you go. I'm on the highway personal. What chris gulf war. Yes yeah go for it cool. Yeah so one of the things as a former fat guy who comes at this from having euro like health and fitness influence in my life when chris. Yeah you know we're just gonna tell you guys eat me when you're inside and like everybody makes health and fitness so complex actually took me a while to just be like how is it that simple and how does it work like that so i think a lot of people that are struggling from my point of view. I talked to them. I say just eating eating water and then they start doing the same same questions i had for you. All the beginning is like well. What about this. What about this. It seems too simple to be true. But i mean for anybody listening. It's just that trying. Boil it down and simply as possible as little as extra stuff is possible but feeding water and it just starts to work in having some conversation with wayne helped me realize some stuff wayne was saying. You know some of his fate of like. What are your favorite fat guy. Foods that keep entering into your diet that are Throwing you off and he said he liked a panda express pizza and ice cream. I think it was and i was like. Oh good perfect because all three of those things have something in common. None of them are real foods. You know maybe the pan express some real food sprinkled in there But there's a lot of flavors and a lot of crap in their food that's going to promote overeating. And so we want to try to get rid of a lot of things that promote overeating and anything. That's packaged anything. That's produced an aiming it's manufactured and food that is manufactured should be food that you just spend a lot less time eating things that are natural of this world type of foods such as any sort of meet any sort of vegetable in any sort of fruit. Those are all things that those things are already identified as your body. They're not novel. You know they talk about the novel coronavirus which thought about novel foods. These foods are still new to us like we're never going to adapt to being able to eat cheese. It's and if we ever do would adapt to eating cheese. It's i'd love to be in that world sad. be fantastic. But that's not the way that it works right now even our pets even our dogs and stuff they they have not evolved to be able to handle any of that either even though we try to feed it to him so as humans. You have to eat stuff that's meant for human beings and you have to do so over and over again and there's some fringe stuff out there that we've have kind of manufactured or produced. There's things like dairy and some things like that. Were to get manipulated a little bit but you can eat steak. You can eat eggs. you can eat butter. You can have cream. you can have vegetables. You can eat these things very very frequently with very little side effect with The ability to gain more body fat from them will be really really hard and if you did have a hard time losing weight on these things that's when you just implemented some time restricted feeding or figure out a way to to Keep exercise as a huge part of your life. What's up everybody. This episode mark bows power project. Podcast is brought to you by piemontese beef yet. World cardboard month is over. And i think i'm totally done with me. No you're i'm going you're fibbing no that's now fakeness. I am actually like those. No reason i'm gonna put all type pause. I'm gonna eat. There's no way of saying that. I wanna eat all types of piedmont especially when they're in the room the bunch of children yeah Well they have a lot of great cuts of meat. They're gonna have you know a lot of protein. Some have lower fat some have higher fat. You really can't lose at the options and they all taste great so eat all the meat you want. Gentlemen and i'll one and yeah well see here. We go ahead and check out the piemontese hotdogs because those things are incredible all right. Get the piedmont piedmontese. All beef hotdogs cut them up like your you know four or five years old trying to eat some hotdogs and then enjoy them that way i promise you. They taste incredible. There are some howard like the. They're super low in fat super high in protein. Doesn't make any sense. All i can say. Is you need to try these things outright now. Head over to piedmont dot com. That's p. m. o. n. t. e. dot com at checkout enter promo code power project for twenty five percents off your order and if you order is ninety nine dollars more you get free. Two day shipping russell buddy. What's up. how you doing man. We got you out there. Still also buddy and houses system one time my starts to cut out. Let me walk back to the house. Now we got. We got you loud and clear now. Oh beautiful back in fantastic. How's your day going everything's going everything's going wonderful over here. We cranked out a podcast earlier today. And now we're on clubhouse you clubhouse assassinating isn't it mean killing. I need to do the responsible thing and praise and give honor to the divinity of cutouts. Right that's the first time you. That's what you're supposed to do anything on clubhouse the first time i believe so i think you just created yeah there you go very good. Yeah vitamin listening to your power project. Here are really good man. What a great way to sort of catching live and keep it going on here. Starting my monday. I mean the gym staring down the weights having a we're having a staredown getting ready to To battle as they call it. I suppose on up to date. I heard you guys just got started. Yeah we're just We're just getting started with some of this. And i think my brother and wayne they already got it done. I gotta get in the gym still so. I'm kind of jealous of them. How are things going for you. In terms of diet and exercise really good. I just had to sort of ood take on exactly what you're talking about and just decided processed foods trading. You know we lost you. No no no no cut out completely Let's saw hottie in the room as well. Hopefully we'll get back with albury. There's russell i heard him for a second. Maybe he's the connection was so bad that he ended up disappearing maybe walk. He's walking around so fast that we lost we can sub in haughty. What's up dude. What's up can you hear me. We got you up to this guy. Lost one hundred and fifty two hundred pounds. Which is much weight. Did you lose hoti thirty five. Give everybody the truth. Man would what is you know. What are the three things that were just massively important to you to be able to make the switch to be able to get momentum to lose weight and then a hang onto it and then in addition to that to keep it off the first thing for me was you know being around for my daughter van. That was my biggest motivation. That honestly a jot me to cut all my stuff out and the find something to get me on track. That was my biggest thing. What about Like did you have to work on trying to find many different diets. Did you write stuff down detract stuff. Like where did you star in. Did you fail a couple of times before that or was it your you did at one time and you were able to lose weight so i failed many times yoyo diets whole life man where i lost a significant matter weight and then i ended up gaining more than what i started. I've researched a bunch of diet sand the and that's kind of what they are is diets. You know For a short term goal. That's what would have worked for me. But i was. I was researching something for a long term goal lifestyle change. And you know i. I've done every diet. You could think of a bodybuilding diet where i walked into a supplement shop. And somebody's helped me tracker Calories in figure out how to break down my meals and tell you i switch the and that seemed like a lifestyle change in diet to where i can sustain it forever. Awesome bore which you got going on over there you got your stake all cooked up. We lose your. he's there he's probably has his hands full. I'm assuming i now i was. I was good now. I'm in the. I'm in the process of cooking up a steak. It'll make a while. I'm doing like a reverse here. Takes a while you know but i've been starting eat a little bit earlier. Starting introduced food a little bit earlier. So i don't binge at night and i think that that's another important thing. Is you know a lot of people skip meals and do a lot of intermittent fasting. And i know that we recommend that to a lot of people but also people are having trouble later in the day. It's a good idea to you know food earlier in the day. So if you're intermittent fasting but at night you're intermittent fasting then you should be. You should be reexamined that and say hey you know what. I'm gonna start out my day with six egg omelette and just smashed them. Food let sounds great. Yeah so right. now. I'm cooking up above that state. That's got one hundred grams of protein. It's only got sixteen grams of fat. And what i do recommend also as i. I like the look. These protein in early in the day that way i get all my protein and i'm not hungry but also allows me to have some fat later so like by neil later in the day will probably be like another stake. Probably another pre. Lean steak. But i'll have like broccoli with like a ton of butter on it and that just tastes awesome like it's wayne was talking about panda express while if you take a border and some soya sauce and some broccoli and you throw that all together in a big bowl smash together it kind of tastes like panda express like broccoli and beef Awesome so there's things that you can make that are sort of like your fat counterparts more you can make a stake with cauliflower rice and You know like we've actually seen in recent studies that sawyer doesn't make you grow tits us. You can have some stuff like that. Or how important is it to cook your own meals import. Exactly make your own stuff. Yeah i urgence something else. In talking to people over the years that i recognize like okay i get it people. Are they want these kind of convenience foods but a lot of times people are in my opinion. When i'm seeing like people are eating like a bunch of bums you know like a lot of these. A lot of these processed foods are really really cheap and they're cheaper reason because they don't have any nutrients in them another good for us they don't they're not of quality so stop spending your money on these things. I i hate when people say they're like oh care because it's too expensive. It's like well. There's a bunch of strategies that you can employ to make this a lot less hurtful on your on your wallet and one of them. Is you can utilize some intermittent fasting which is free to fast in addition to that. Just spend more money on good quality. Food whatever's in your price range and get rid of spending tons of money on all this junk that's continually Setting you backwards. You know if you think that a stake from the grocery store is expensive. Wait till you get the medical bill for having diabetes to have your foot chopped off and have a wheelchair to have someone assisting you ever it. Just i know that people think that sometimes myself or someone like shot baker we get a little radical with some of these things. But this is really really important. You know could you. I know you got like net flicks. You've got every mother fucking streaming thing that you can think of the that you currently pay for You like people have all the same things that i have and i'm rich. People have the same phone as i have said all the same stuff. They have a big screen tv. They all the streaming stuff. I can't even streams of. I live in the boondocks but people have all the same shit that i do and then you're trying to tell me that they can't afford to go. Buy some fucking hamburger meat from cosco. That's like dude. You're making excuses. We need to stop making excuses. I'm compassionate that you're stock in here in rough spot but let's not highlight that let's not highlight The one area where you think is holding you back. You're holding yourself back because if you really wanted to make it happen you would make it happen. You have to spend more time doing thing that you wanna get results from. Then you are spending time making excuses on stuff. So it's it's. I know i know we tell people all the time that it's simple but it can get complex and can get complicated sense that we are addicted these foods and they're everywhere but work on lowering the barrier of entry into eating healthy stuff and having good strong healthy habits raised a level of entry into have a fucking massive barrier. That you can't really ever climb over into bad habits. Make it difficult to have a bad habit. Have your significant other. Hide some junk food or get rid of junk food altogether if that's possible and really and work on a lot of these things have that berry venture super-low into healthy foods if you have hard boiled eggs cheese. You have cured meat. You have a bunch of stuff in the fridge being grab it anytime. What's something in the freezer that you can pull out right now. If you're listening to this and you don't have something in the freezer that you can pull out right now and cook immediately because you don't have an air fryer or it's going to be too big of a massive chunk of meat to thaw out within hour. Then you're doing things wrong. You gotta have something that's available for right then because you're gonna get home from work or get home from doing something and you're going to be like my do was so hard and then you're gonna reach for all that fucking bullshit. That's that's too easy to get ahold of and and to flavorful for to combat. There's going to be one day where you just more tired and more fed up with other people's shit and your own shit and you're stressed out and you're gonna fold and you're gonna cave and you're gonna get that ball back in motion again. Once it's in motion. It has a snowball effect and picks up a lot of momentum. But you could do the same thing with healthy habits. So let's try to focus in on getting that snowball effect on the healthy habits rather than the bad ones very well and one thing that you have said in the past like for people who can't afford to eat this way whatever. They can't afford not to eat this way right right. Well you know you think about you know one of my heroes is a guy named jim rohn. Who's a a speaker from Many years ago he died Probably ten years ago or maybe even long ago But he said hey you know. I was so he did these conferences and he taught people some shabbes on how they can make more money and it was just like this is a real world stuff. It wasn't like some marketing scheme or anything like that. He was teaching people the importance of having goals and he basically shared with people how they can get to their goals and how they can even potentially Satisfy some of the dreams that they have in their life and he said. Hey you know i. I was walking up You know and i drove through the parking lot. And i was walking in here on the on the way in. He's like stopped for awhile. Because i was looking at them maserati. That was out front and he goes next to that. There was a bmw. And he's like next to that when there is a mercedes he's like why in the front row of the seminar where i'm teaching money too. I see all these high class luxury vehicles. That is so these people are already in good position. They're already in a good spot and so it doesn't matter where you on your life. You're still going to be hunting and you're still going to be going after you know figuring out ways to improve yourself but there's a lot of people that would never spend the money on going to that seminar because like i can't afford it and it's like you can't afford not to if you're tired of not being able to pay the bills if you're tired of being so worried about your electricity bill you're tired of worrying about your streaming bill and this bill and not bill and you can't afford a carnivore diet. You can't afford not to go somewhere to where you can make more money to where you can have the shit that you want. It's up to you. You can have nearly everything that you want world. There's gonna be some things that sometimes are out of reach. Maybe you can't be joe rogan. You know maybe you can't be as popular rock like there's certain things maybe you'll never dunk a basketball like there's gonna be some shit that's out of your realm of capabilities for several reasons but most everything else is just right there. And it's a matter of us spending time working towards I have a question for the panel and this is actually really great. Though we have an russell here was matthew. Oh nice shot off in bore. You know some of the some of the fun foods that. I have like some of these food hacks some fun recipes that i got from my boy Remington james but wayne talking about how he likes panda express. I have a really good recipe that can make a somewhat healthy version of panda express but is something like that kind of dangerous. When you're trying to get off the blocks away as it's it's you know week one and do like i can literally make it right now with what i have here at the gym like i can make a panda express ish orange chicken meal right now but is that something that you want to like. I don't know like is that like a slippery slope. Is that having on those daddy. I would love to hear that man glad russell. Yeah as someone. That's tried to a people's speed ryan with every kito hat in every franken food and every Fried whatever you can and if someone that's clearly addicted to food in general Endlessly bargained with myself and it was a complete obstruction to any success. And i've just recently just decided. I have to set the fence line as far out as i possibly can. And i don't and i'm not advocating that for any for everybody but you at some point you have to realize quickly are you the kind that can make i mean my. The inability to moderate choices was probably why he got there and so two just modify. I i think that's probably. I don't know who's the rare-breed the person that can't or the person that can but you need to have an honest discussion with yourself and realize if you can't you have to be willing to let go fully given fully don't just jump in. Don't just jump into your chin jump in all the way. If you really wanna make anything of the moment. I think to speak a further upon what you're saying right there. I think that that's a tremendous advice. And that makes a lot of sense. And i would advise you know for anybody embarking on a diet. Who wants who's looking for You know spin looking for to do something. A little different They're looking for just a different flavor. Like on their pallet. Kind of thing. I would just say that that has to be represented on a day where you're allotting for. Maybe more calories so again i. I talked very often about fasting in and fasting out of stuff that could be a strategy that you use or he could say. Hey you know what. I am going to eat those protein. Pancakes this morning You know you're gonna overeat still have a surplus of calories because of the food choice that you made and because of that you know. Maybe you're like okay. We'll later today. I'm gonna make sure. I get in some good exercise or i'm going to work out beforehand So there's a lot of strategies that you can use going into that. But russell. I think a big thing about what you're talking about is i don't think people can really get freedom away from their diet until they earned it and one way to earn is through reeducating your palette. You have to get used to food again and you have to get used to the to. The food is primarily savory other than fruit. there's not really much pop to any food in terms of sweetness. You don't really get that from anything other than some fruit. When it comes to natural foods are foods that are made for human beings and so everything else is fairly like either savory or almost earthy if you're talking about like greens you have to you have to dive all in on that and go in up over your head the way you were saying rather than just to your chin because you want to get your palate and your body used to saying to itself over and over again and showing your body over and over again. This is what's good for me. This is what i need to eat. This is what my body runs on. Occasionally if you are able to get a little bit more flavor into a meal and have a a chicken teriyaki bowl or something like that. I would say that. That's okay but that you have to have rules as crazy as it sounds. You have to treat yourself like a child. Then you have to have a shit tana rules around this potentially dangerous meal that you have in nursing. They they say and in medical. They'll say you know cause no harm. So how can you have this meal without causing any harm. How do you make sure that doesn't set you back. Will you know right away that the fastest way for that thing to set you back is more than just that meal and you already know yourself. No i self right. You're a know yourself and you know you can already picture yourself eating a bunch of cookies after you had that panda express or after you had that teriyaki bowl even if you made it at home for yourself and had all the best intentions. So you're going to have to tell somebody tell a significant other. You're going to have to go through a lotta different measures. I love the way you put it Russell you're so good with your language in your your vocabulary love talking to you. Super smart guy. You're able to get to your point lot faster than than most people But yeah that was very well said you need to kind of set that fence really far out and you know we need to have we to make boundaries need to make rules for ourselves. Almost like we're gremlin. I love russell said because unlike totally at that point where you got to like know yourself you know if i made that panda express little treat like andrew talking right now. I know i would just fuck myself and i'm like not down to do that. And like you're saying. Mark i i'm trying to retrain my palate to be like this is. This is good stuff. This is what you have to eat. And this is the way it's gonna go until i can talk to myself and have that little conversation that says hey bro. You're strong enough now that you could fuck with that and you can have a little bit of that and it's not gonna derail you on there to He's in the audience. He's lost a substantial amount away And i love. I love this man. I appreciate all you guys know what your buddies name. Names ax is the big smile. Got it okay. cool. I see him now. I love What you said right there. You know it's important that you know yourself in in You know you don't know what kind of boundaries you have. I think haughty is a person that has not had like a cheat in forever. I think he has really just stuck to his guns and From what i recall. He just saying that The only thing he's had some mike kito treats here and there. And that's something that i do a lot of times i'll buy a buy like quest bars or all by kito cookies and stuff like that and again. This is a massive slippery slope for most people and it has even been for me and has has derailed my diet before it has because i get a flavor for that and then i'm like oh let me see if we have the ice cream and then i'm eating and then i'm like literally eating regular ice cream. I don't do that kind of thing anymore. But i will derail myself Even by just over consuming some of these things chalk zero peanut butter cups or these pop tarts that are made by legendary foods. The good news about a lot of these things though is that to me most of them don't taste good enough for me. To really over indulge on them. It's not the same as eating. Like a snickers bar. Or having you know some ben and jerry's or something like that those things are just so easy to really overdo it and then plus i'm at a point now in my life where my body's a little bit leaner i have more muscle mass and so i can I can afford it here in there. I can afford to make a mistake and not have it be so harmful but anytime we're looking at any sort of deviation plan when are when we feel like we're fat and we need to get rid of this fat any deviation off. The plan needs to be surrounded with some rules but it can't you know the important thing is it can't be forced because it's if it's forced you're going to go back to your old habits again you're going to go back to your habits back you'll have and i don't wanna get too philosophical here but i would ask people to examine what has happened in her life because if you have had traumatic experiences in your life. I think that you need to go seek some some help in that fashion before you're gonna be able to really make the progress that you want with your diet because it's just been my own life's experience up these things to be really difficult if you have something that's been pulling on you whether it's a death of somebody or a break up or whatever it is you have these things pulling on you. They are the root. They are at the root. And you might not even realize it you continue to self sabotage yourself. Possibly because you don't think you're worth it. Or i mean our mother my immune. Chris's mother suffered from that rosemary. Bell suffer from that massively to where she saw great things for other people and saw great things in other people but couldn't see that for herself. She couldn't see all the attributes that she had. She couldn't see That she was deserving of a much better life because as a child she was put down so much she had very traumatic experiences. grew up With drugs and alcohol in the house had her brother died from drugs. Had her sister die from leukemia when she was nine years old and had to alcoholic parents and so there's a lot of turmoil and a lot of stuff inside that household that led her to how these beliefs that she was fat. Her dad would tell her that she's fat Her dad would tell her that she like He make comments about how she's always wearing her food. Because my mom would like my mom was big busted and she would spill food on her on her boobs a lot of times. You know some food would drip down on her boobs or whatever she got made fun of by her own dad for that so she didn't have a lot of trust and maybe some other people and Definitely you know really just didn't have trust in herself which is which is the worst thing but you know what an amazing woman being strong enough to provide me and my brothers with enough to where you know. We remained fairly confident in ourselves. I know for myself. confidence is never. I've never been lacking confidence even even in times. When i thought i was stupid. Thought i was dumb and thought i wasn't able to do things that other kids could do. Still never lacked any confident so For people that are really struggling. I do think that sometimes it's good to have some some evaluation of where. Your mind is at some Utilizing going to a psychiatrist of some sort of collagen rather An examining things like you might need to get more help than just hearing somebody say. Hey man you gotta eat steaks. Some curious max wayne just gave you the seal of approval. He said he had a weight loss journey. Is there anything that you wanted to share with the the panel today. Yeah so basically. I work out with wayne Frequently like and south but base. I was just like i saw a picture of myself and i was really really like just upset by the picture I was just done playing college. Football and moved back home. Because i had knee problems and then Basically i was overweight kid. You know I thought to me personally. I thought i was in great shape. But i was like three hundred forty pounds not happy with myself at all and Basically when i saw picture. I decided you know what enough enough i'm going to change. And so Basically just went on died. Where i cut out a lot of carbs i did a lot of cardio but a lot of like a lot of weightlifting lifting and that actually ended up putting me lose around my forty fifty pounds and i dropped down to sixty three. I think was my lowest damn. Yeah but i've never been stronger in my life My cardio is probably the best. It's been and Yeah i just think. I think eating is like the main factor of like all of that. I've it is hard. I tried different diets in the past. I've tried Like turned carnivore. I personally i liked a lot. I like eating meat. That's just my type of that's like my type of thing But i think the hardest part of all all of that is like going out with. Your friends like even. I'm not going to go drink but going out to just go get dinner with them. It's like i feel like that's like the hardest part where people of You know they pick up those bad habits of let me get fries instead of like a salad or something you now but Yeah wayne wayne is homie accountable to my diet. My workout And yeah that's great so far. You know it's amazing. Once you start making that journey down towards making better decisions you start to quickly see you see the world differently. You're like oh my god. I thought all that was available to me was junk food. Because there's so many fast food restaurants. There's so much bad food. Advertise to you and so you kind of assume that it's everywhere and you don't even understand or realize recognize that the same amount of healthy food has been surrounding you the entire time. It's just not monetize the same way you. We just don't which advertise to us in the same way but there are at the grocery store. There is way more on healthy choices there than there are healthy choices but there's a lot of options when it comes to meet. You got everything from sausage too chicken to elk to bison to whatever kind of meat that you're looking for there's a shit ton of different options. He got fish. Got bacon all kinds of hot dogs all kinds of different things when it comes to those choices and when it comes to you know even even a potato like how many different types of potatoes are quite a few different types of potatoes. There's a lot of different types of there's many different types of oranges. So you can kind of look at things and and be like. I'm not sure. If i want the frosted flakes or the cocoa pebbles or you could be in a different section in the grocery store and an understanding that there's a lot of wonderful healthy things right in front of you and sometimes shocked when i sometimes i'll i'll take because of where i'm at dieppe stuff. I can sometimes take some time off. And i'll take a week off but when i take the week off i'm still eating very healthy during the day. I just have a meal that is sort of off plan later on the day and it's still usually not that bad because at this point i'm pathetic when it comes to eating like a pig. I can't really do it anymore. I don't possess the same ability and i don't. I'm not as addicted to the food as i used to be. I have an internal thing that will kind of shut it down but but for myself. What i've noticed is there's so many more healthy options around us Then than we ever thought before and like look at all these food prep companies like union. Have to cook it yourself and again. I know people will will frown the price and stuff but look where. I'm not asking you try to make every meal from a meal. Prep company now. Don't e- every meal mill company but have some in the freezer so that you're always five minutes away within arm's reach of you making a better decision versus making a decision. That's something that you can bring with you to work. I made a video the other day talking about bridging the gap people need to bridge the gap. If you're pretty hungry and you're on your and you're about to leave work. You should eat because you know when you get home and the wife is up your ass. About what a pain in the ass to kids have been she puts her foot and your ask is the kids have been putting their foot and hers all day and you just walked in and you're like fuck man. I even set my fucking bag down. You know you just want to use. Want to throw your bag across the room or whatever. It doesn't have to be like that like have your meal be a little bit more calm. Walk through the door and if you know some shit gets thrown your way you're a little bit more chill because you're like you know what i ate. It just ate some ground turkey and some green beans. I'm good to go. Then you're not going through the pantry and your wife's trying to talk to you and you're trying to stuff all this food in your face. It's not good for in the first place and you're like where we gonna eat tonight. What are we going to do. What are we having for dinner and you want to like. I don't know. I haven't even had a chance to sit down. I haven't had a chance to even take a shit today because the kids have been crazy. They've been fighting or whatever and your whole house is kind of turned upside down and everything. I know everybody feels my pain on some of this. So these are the things that we can safeguard ourselves from. If we just simply bridge the gap it will make sure we're getting our meals and make sure we're getting a good healthy options in there. We got peanut in the house. She's in the room to. Yeah what was that. I think we're to think of a very appropriate title. When i look at it nowadays. I know it's a war of attrition. Your your your taste buds. They want those bad tasting foods and your gut wants to go along with it your minds against it. So they're just waiting for you up so the more of that bad stuff you put in the more you justify a simple war of attrition if you let it win a little bit it takes from an inch and taken to a mile and then all of a sudden you're back where you started it always fighting for that position any other guys have anything else to add in there on that. We got pena online. What's up peanut wayne's wifey. Hey how is everyone. I didn't know there was girls in here. I thought this was a sausage party. No i love the conversation. I think that it's so right on even from a female perspective. I think it's super easy. Even as somebody who i work you know consistently. It's super easy to get caught up and and make poor decisions. If i'm not focused in planning and paying attention. And so i love it. I love the conversation. Yeah it's really difficult to it's difficult to stay on point but it's it's weird because when we standpoint and when we eat healthy you kinda sometimes forget how good it makes you feel and then you also forget about how good the food tastes like. I think that people are thinking. Like i gotta make this healthier switch so i gotta eat salad all the time with no dressing on it or a have to have chicken and broccoli. But that's not true. I mean if you watch you know. Pay attention to my brothers instagram. Pay attention to some of the stuff that i put out there pay. There's a lot of people that are are are cooking like really good meals. And if you if you're somebody that doesn't wanna primarily only eat protein and fat and you want to have some different flavors in your life then check out someone like remington james. Check out some of these people that promote flexible dieting. And they'll show you like there's a ton of other options there's so many Great options with foods that are healthy. That tastes good. It's just that like. I think we've forgotten because there's so much flavor in fried chicken or there's so much flavor in some of these things that we that we kind of have surrounding us. There are advertised to us all day. There's a ton of ingredients in there and a really simple thing for your nutrition. Is you know if it has more than like three or four ingredients in it. It's probably not really going to be designed very well for you. So it's it's a tough thing to do but it's something that people need to spend more time doing. Yeah for sure. I think even for me personally in my mental. You know space with food. It's it's interesting when i was thirteen. I remember when you were talking about your mom. Mark i remember becoming conscious as As a woman of my body. And i think i was like twelve or thirteen years old and i started weighing my food and and i was just a little girl and i. I think that my journey now. It's so much about the way that i feel. It's so much about you know is this. Is this food that i'm in taking blessing. My body is that building me or is it breaking me and i think that those are just things that i started to have to pay attention to so i recently probably lost. September transition to a whole thirty style diet was focused on eating whole foods. I couldn't do carnivore or kito. Kito specifically because of the way that it affected like my skin. I was in taking a lot of dairy. Dairy wasn't good for my body. So i switched to more whole thirty where i'm focusing on. You know fruits vegetables proteins. And that's really been my main focus. And i think for me. It's completely transitioned. My relationship with food my relationship with myself and what you know. That journey looks likes. I i always find it interesting. That people say relationship to food. I know what they're talking about. But i've said before like everyone's got bad relationship with pizza. You know like or a good relationship. I guess it depends on how you look at it. but it's it's very destructive. You know like these foods are they are hyper palatable. They taste really good. They're really easy to ovary and they keep pulling us away from the goal that we have and the goal that we have is to figure out a way it in short to eat less. You know in one way to eat. La- there's a lot of ways you could figure out how to eat. Less one of them is to incorporate eating more protein. Another one of them is to eat more fiber another one can potentially be for people that can handle some intermittent fasting that might be helpful as well Making sure our sleep is okay and making sure. Our hydration is intact beyond that. There's not a lot of other strategies you can do other than just making sure that you are satisfied and fulfilled each day with the food requirement. That you need. And i think sometimes people are they. They go to the jam. They work out really hard. They got all the best intentions. But you're not really realizing that two hour workout. The hat on monday is the reason. Why your binging tuesday night. 'cause like our body has a delayed response. Stuff delayed onset muscle soreness. You're not sore from your leg workout that you did on monday on monday. You're sore on like wednesday and sometimes all the way into thursday. Sometimes it takes a while for it to hit you. And i think that things don't really hit us to stress that piles up keep in mind lifting weights cardiovascular exercise. Those are all stresses as well. They're all a form of stress. It might be a quote unquote good stress. But it is a stressor of our body. These stresses they pile up and it's like anytime somebody eats bat anything. Anyone listening to this today anytime you eat bad. I want you to kind of like start to just work your way backwards and think like. How did i end up here. What happened was it. Because i just. It was just a hair trigger response. I saw an ad next thing. I know but then trace back the steps of where this thing started from. Just like they do with any epidemic. You're gonna kinda look back and say where did this come from. Okay i got into a fight with my significant other on that day and like shit was weird and then i don't know there could be a bunch of things that you could look at That might lead you to have a better understanding and then you need to say to yourself okay. Well that's kind of a form of me like eating my feelings. And how is this helpful. Okay i was sad. I was depressed. Melancholy i was whatever i was just kind of blah and so i just ate some bullshit if you can figure out the reasons on why you did that. The next time that situation comes around you can most likely try to make a better decision than you did before and I see i. I've seen this happen a lot with people where they are eating. you know. they'll say they're eating their feelings or they have this bad relationship with food. But if you're eating your feelings and you should make a better choice with your food and not a worse one because that's not going to make you good. It's going to taste good. It's gonna feel good for a minute but it's not going to serve you. It's not gonna advance your body in a direction at you want to go. It's gonna make you more sad to wake up tomorrow. And on the edge of the bed and looked down and be like oh man like look at that belly hanging right over my weiner a covering everything up. you know. it's not gonna make you more proud of yourself. It's gonna make you feel worse about yourself. And so those are things really just consider when you're in the moment and you're you're about to make a bad decision mark. I just think. I i like what you're saying. Also to that that phrase out of the alexandria said relationship with food. I completely understand that term and as someone. That's an emotional eater. I it i have had to completely redefine my relationship with food and and just quit the bargaining of it's it's such a destructive relationship that i genuinely have to spend some time breaking to get a better grasp of i. I just wanted to say that that sometimes that may sound as cliche as it may sound. There is depth to that phrase and you need to sort of. What is your relationship with food. Are you an emotional eater. Are you a casual eater. Are you just someone that just has it gives it no thought it all that it takes time i. I'm sure it's inspection from everybody for everybody myself included but just take some time and maybe shift your processes for floor that but you know i just also wanted to say thanks for bringing me into this discussion. A giant fan of of you is what you get to you know their communities and you as a person but i have to check back in with dad duty so i think i'm gonna i'm gonna leave the room and then just come back in and listen for a while but thanks for giving me an opportunity just to just share time with you guys. You guys are all in his Chris is the best food instagram on on the entire web. He taught me how to how to air fried steak and between just right now just steak and literally broiling frozen shrimp frozen meals frozen peeled shrimp and and that a little bit of butter. I'm currently breaking my addiction to curb to sugar free Continent it's hard haven't helped my children whites but please. I just want to tell you guys thank you for that. Maybe a part of speculating about yeah. Thanks for ratio. Hey russell real quick before you head out any chance that you might be streaming video game other than pudgy anytime soon. Yeah i bought daisy. And i want to try it. It's hard to learn new things. I'm actually thinking about not playing video games. In general i. These kids are so so much faster and sharper than men. All things possible. I'm tired of getting abused every night and getting called bots like that. Never know it's the worst is daisy is something i wanna try. But that's just sort of a thing you know that's just it's just something that do on the weekends set of golf. I don't know why kids call everyone. Dog water these days. But i don't know. These kids are vicious abusive every weekend. Amazing you'd have a great day and thank you so much for hanging out with us. I appreciate you guys all of you. peanut if you're still around you know what do you think is What is the biggest hurdle for you. I know in in previous history. With a talking some other females they They either like sweets or they like snack. Crunchy stuff That salty and they simply they will end up eating some stuff like that and they snack on stuff and they try not to really eat too much because they know overeating. Not a good idea But they're not really eating good quality nutrients and they're also not eating enough protein. What has been the biggest issue for yourself. That is maybe halted your progress or gotten your way at at times. Yeah i think. I'm definitely a sweet tooth like i love. I'm an ice cream. Dow i think that for me. It's it's very much mental I i know. I know what i'm supposed to be consuming like i. I understand what feels my body. The best way And so it's i've gotten i've had a lot of progress in that direction over the last six months of like if i want ice cream like i'll have it but i won't you know shame myself for the ice cream and i'll move forward to my. You know the next day and get right back on track. But i think that previously in my in my health dirty it was that where i'd be on a assertain eating plan and then i'd have ice cream and then i'd be like screw it like i'm going to eat whatever i want for the rest of the day or the rest of the week or i wouldn't even get back on a plan and so i think that i think that that's been my biggest my biggest hurdle and biggest struggles throughout you know throughout my life you mentioned weighing your food when you're young Yeah do you think there could have been a different way to have the handled like. Did your parents participate in any of that that they communicate with you. 'cause like those situations are really They're interesting right like if you are. You know doing that in my household. And i said oh. That's great like you wanna make some good decisions about your nutrition Who knows how you would interpret that you might think will shake you. You know you think. I'm fat or whatever but really i'm just trying to Assist like oh. That's a great way to be more fit or that can help. Increase your ability to play volleyball or whatever you know. How do you think you know some stuff with our youth should be handled because sometimes at that age it can be kind of fragile. Yeah you know it's interesting. My my dad is is a pretty healthy and fit Person and he kind of grew up in that lifestyle. His father was a professional boxer. Who you know. His dad passed away at the age of thirty five. Dod was twelve. And so. I think that i think that my dad carried a little bit of his father's journey with him. But maybe turned that journey and tooled something. That was a little bit unhealthy that lead into my household. I remember you know at the time when i when i decided okay. I'm going away my food. I'm going to run x amount of miles day. Like i was always conscious of of those decisions from a young age but i remember the only time at and i don't want to be too deep about this but i think I think that if we all kinda take a look at our our health journeys and our decisions with food and where that stems from. You know exactly what you were talking about with your mom. There was this lack of worthiness that she felt and the only time. I remember my dad at that age. Saying hey you look rate was when i was weighing my food and making those decisions and so you know as an adult now. I've had to let go of some of those things of like whether or not i get that craze or not. It's it's not about pleasing it's about my health it's about it's about. You know i. I believe that the way you look comes comes with those decisions but i don't personally believe that that's all of it. I wanna live a quality. Life i want to. I want to you know run around with my grandkids someday. I want to live the longest life that i possibly can. I wanna feel healthy. I want my brain to be right. I want to be able to knock out in. Xl spreadsheet. because my head's in the right space because of the food that i'm consuming. So i think that. I think that for me. It's having that mindset shift of i know i look great and and and i don't need i don't need that but these choices that i'm making are for a different reason if that makes sense also there's a reinterpretation of stuff to you can say You know. I look the way. I look my husband digs it and i'm in the spot that i'm in currently have or somebody wants a word. Some of the dialogue to help them advance because the position at your end it. Doesn't you any good to either. A praise the position that you're in or be put down the position that you're in it's just your current circumstances. It's just where you're at currently and then all this stuff is just about problem solving. How do we solve this problem. How do we you know what. What is the goal we. I always tell people set a goal and work your way backwards from the goal and trace your steps that you want to You want to do to achieve the thing that you want to get to. The hardest part. I think is that this is not really done without restriction. You know there's gotta be gotta be some governor put on this thing has got to be some sort of a relation. Put on your nutrition and there's gotta be some restrictions and that's where things get to be really hard because you like. I can't have that but you can change the dialogue of that and have a new re interpretation of that as well because that is only restricted to time. It's it's not eating that for now but you'll eat it again. You know you'll eat ice cream again and there's no problem with eating ice cream again but maybe you eat it Once a month in he'd ice cream once a month. There's probably no problem with it if you eat ice cream every day. It can be problematic if you can really pay attention to how much ice cream you eat. You could potentially have their strategies that you can employ to be able to do that and still make progress and people have done these things time and time again so we know that you can do stuff like that but it just kinda depends on what kind of person you are and i love what you said about you. Wanna live your life. And i think if you restrict and staying away from food isolates you it puts you on an island and when you're trying to if you're trying to be good at something. People might not notice the amount of restrictions that you put on yourself. They might not recognize the disciplines that you're employing but if you're trying to be great at something and makes you weird. It makes you different last night. I went over to my brother. My sister and brother in law's house and they cooked up this crazy dinner. I'm in the middle of a five day fast. So i'm the weird guy not eating but the whole family at this point is used to that. I gotten over that hump and they just know that i'm different. You know and so for a lot of people that isolates too much and puts them on the outside. I'm not drinking alcohol. i'm not eating. I'm not participating it's hard to. It's hard to participate in enjoying some of the same things with other people when you're not participating and eating some the same foods as them and so it can isolate you and when you go to like family gatherings and different things like that shit can get kind of weird but if you open up your eyes and you pay attention and you communicate with people. It's not really that weird when you say oh. I'm doing this. Because i just told my family. Hey i'm doing some stuff right now. It's a little different. Because i want to be able to sleep better because i haven't slept in fifteen years. Nobody wants to see me continued to not sleep. So they're like okay and it's also just for a time period and so when you recognized. These restrictions is weirdness. That's going on. It's it's for a time period and not time periods up the other thing that's weird about it is that it's not over. You know you lost ten pounds. The journeys not over. You gotta still stay on point. Still stay on track. Maybe there's more weight that you wanna lose but you know my My nieces and nephews of said before like uncle mark. What are you doing eaten cookie. Oh you can't eat that. Cookie does like my favorite thing like. You can't eat that and i was like. Yeah ken. they're like no you. You're on like akito thing. Or whatever right and i said yeah most of the time. I am But i normally chew. I normally choose to eat better foods in this. This is just what i chose for today. This is chosen this moment and this is going to come and go and that'll be it and i'll be back on track tomorrow. You know things like that so the restrictions are are bitch but they are not permanent. Thank you guys so much for listening. Anybody else have anything else. They wanna kinda part with or comment on before we take off. Thanks to bring this to a clubhouse it makes it a lot easier for those of us that are up there to interact and it makes it. I think a little bit more less formal so it feels like a more cozy setting. I can personally say it makes it much more comfortable to communicate with you guys. Yeah i just. I just want to hop on here. A bunch and let people know that we're here in You know we have some ones coming up. We've got planned with the guys. Like mike o'hearn and stuff like that. But i always wanted to have a fun kind of relaxed. The laid back feel to it and as we progress with learning more about with this platform can do I got some plans on doing some seminar type stuff for people and people will be able to check that out and hopefully they they dig that but always want to be able to have the fans interacting. So i think it's helpful which got sort of cool monetization tools in group tolls in the pipeline. They had their ceo on the other day. Joe rogan was on here and almost broke the internet. They opted from sixty five hundred people per room to seven thousand then all the way to eight thousand just for joe and they were talking about the cool things you're going to be able to do as a brand and how it wants to support people like yourself who creators of content First and foremost and how. It's not going to cater to big companies. Yeah we gotta get to that. Ceo we find that guy. Get him on a podcast. Get him on. I'll try and shut it to see if i can get him on here for you. If anybody can make it happen. It's you mattie pre shaped buddy. We'll try thanks everybody for listening. That was that was fantastic here. It's it's amazing. I've been studying this stuff. I've been around the stuff for a long time. I i know some of the you know. Kind of key players in fasting. I know some of the key players and kito and know some key players in carnivore people. That research nutrition for a living. And i get to rub elbows with them but i get the most out of just listening to people that have just employed some of these diets and had these diets not work for them and they say stuff that's his so compelling like man. I never heard anybody say that. Before i think. Normally when we're seeking out the experts the experts are just reiterating and regurgitating a lot of stuff. They've heard from other experts in the regurgitating. A lot of stuff. They've heard from studies but they have a single mindedness in that field. They can't really zoom way out and when he got a guy and they're like russell haughty My brother a bunch of people on their matthew balcony. A bunch of those people lost a bunch of weight they went through a process are boyne wayne is in the middle of going through the process with his wife peanut and It's great to hear from those people because he's a real people that they have these other jobs have these other interruptions in her life and it's very easy to be compassionate towards understanding why they fell off in the first place. What happened Because we just see it we see it time and time again and and it happens with everybody so it's great to hear different people talk about what their struggles are but most of the struggles like i wish i had a stat on this. I'm actually see if. I can look something up but most of the problems come at night. It seems like you know so if night is a problem like maybe there's maybe there's a couple of rules that we can have that. Just make that nighttime. Maybe you just like soon as you're done with your dinner. Maybe you don't eat another thing because there's no reason to eat another thing. There's no need to eat anything else after you ate your dinner like you're already good to go same with grabbing a cup of coffee when you wake up in the morning. What are you getting your coffee for you. Were just sleeping like you. Sheer sleep requirement. You should be well rested. Anita coffee to wake me actually doesn't make any sense and eating more after you've already eight doesn't really make a lot of sense either. So maybe there's some rules in there that you can put in and maybe it's not every day but maybe you try that six days a week or five. Do it during the week. Maybe weekends where he can be a little bit more lax or something. So i think it's a good idea to examine some things that will work for you and you know i'm usually seeing people really struggle towards the end of their day and that's something that needs to be thought about. How can you attack that part of your day a little bit more efficiently thousand one conversation and a lot of just really cool hearing everybody's story matt. If you have something else to say you can go ahead and start on now. But i was just gonna say with with with market what he's saying one hundred percent. I think it goes way i at it was kind of the old religious saying. The idle hands are devil's playground and he night. They're starting to relax starting to sit around there watching the tv or whatever not doing anything and you're not even really engaging your brain in a lot of those activities so your hands start going to junk food and to start staffing it in your face. I totally agree. That nighttime is when it is hard to do. Because when i'm at work and it's balls to the wall here i sometimes. I don't even have time to eat so it's never problem. It's when there is downtime. And just scanning around. I've got nothing to do. My hand is also you realize your stuff your face with junk food because it was sitting on a table and sometimes you can get past that first little wave that first little pulse to eat something else normally. You're fine so maybe you could just have you know maybe some people that are listening to this. Just try some different strategies like You know go on a walk you know soon as dinners over invite the whole family. And say hey. Let's let's go on. Let's all go walk together. Let's go outside and there's still some sunlight out there. Let's go throw the football around or something. It's something different because once once. Like ten minutes elapsed and you drink some water and you're just hanging out you usually good. I don't really need anything else. i know. It is comforting and it is like kind of fun to eat in front of a screen. I mean even my dog show like borough next to you on the couch and then she'll be like oh wait. I forgot my treat. She'll go and run and get her treat and then jumped up on the couch and non or treat while we're sitting there watching tv and there we are doing the same thing you know. We're not watching the tv. There's something to it it. It like feels good to like kind of double down and You know getting you know be able to do that. So the only things that are overweight are us and our pets though right that makes sense. Yeah we fatten up ourselves and then we fatten them up anyway. Thank you guys so much for listening. We'll be on here a lot. More and strength has never weakness weakness. Never catch you guys later punching a microphone.

apnea dr gold dave asprey autoimmune disorder rob wolf Vaulter longo mild sleep apnea vaulter longo andy matthew balconies Andy Joel greene bergreen seema kito deering jesse
Aliquot #3: Q&A Mashup - Fasting

FoundMyFitness

28:18 min | 7 months ago

Aliquot #3: Q&A Mashup - Fasting

"Hello Again, friends today's episode is our Third Special Alachua Mash up episode featuring a collection of clips on a range of topics related to fasting, including health benefits, associated mechanisms of health span longevity, and when and how to break a fast. This two hour episode covers many fasting related topics, including comparing and contrasting different types of fasting the effects of fasting on the Gut microbiome. The effects of fasting on the immune system caloric restriction mimetic such as resveratrol and sperm. Fasting and I. G. F.. One Fasting, mimicking diet the Ketogenic Diet for autoimmune diseases, sensitivity of biomarkers of inflammation and toffee. Aerobic exercise and Sauna use while fasting. The effects of fasting on muscle mass. What we know about the minimal fasting time, it takes to induce top AJI and a pop doses refunding after a prolonged fast thoughts on coffee and other calorie free substances and breaking a vast. Differences between a fasting mimicking diet versus a water only fast and much much more. This is a special preview of the ALACHUA members only podcast for a time line with time codes for each topic and access to the entire episode head over to foundmyfitness dot com forward slash Alachua. That's a L. I. Q. U. Ot Alachua If you were a premium member, you can also find this entire episode with a timeline on your private podcast feed. Now let's dive in. Hope you enjoy. There are other ways of changing the microbiome for one Actually, a pilot clinical trial found that intermittent fasting for fifteen days intermittent fasting. But on the days of their fasting in this pilot study, people could eat with up to five hundred calories sort of like a fasting mimicking diet almost in a way. They basically did this for fifteen days. So they were fasting for a total of seven days and then not fasting for total seven days, and there was an increase in bacterial richness in in the gut microbiome in certain types of bacteria that have been shown to promote the production of t regulatory cells. and basically there's This was including lactobacillus bacteria, which are which are commonly used in probiotics as well. Those those have been shown to play a role in promoting T regulatory cell numbers through the production short chain fatty acids. it also enriched other bacterial species like protozoa, which is another one that's also been shown to play a role in. T Regulatory Cell Production In the Gut. Interestingly, it was also shown that fasting induced is sort of its own. You know like kitone body metabolism was happening. That was regulating the micro basically was facilitating microbiome growth as well. So I thought that was a really interesting study was because fasting itself has been shown to also affect autumn unity through other mechanisms aside from the Gut microbiome. which that study I just cited really focused on but there have been other studies. A lot of lot of studies have been done. by Dr Vaulter Longo and colleagues that are found either fasting. Fasting mimicking diet or even a Ketogenic Diet. Has. Has Been Shown in animal studies and a very, very small pilot clinical study in patients with multiple sclerosis. An autoimmune disorder where individuals basically just just one week of the fasting mimicking diet or. or six months on the Keita. Genetic Diet so much longer period beyond the ketogenic diet versus the week of the fasting mimicking diet. They had an improvement in in clinical measures for a variety of clinical measures for for Multiple Sclerosis the animal studies sort of confirmed that. That the you know there was a lot a lot of effects on on t regulatory cells and a variety of different effects on autoimmune regulation from the fasting mimicking diet or also fasting. So other studies have found that fasting itself. Can Basically Lead to to preferential preferentially lead to the death of dysfunctional cells, and the seems to happen quite a bit in the immune system So as as a fast becomes more prolonged A tofte g starts to happen and a tough ogies basically clearing out damaged off with NFL. But as the as the stressor becomes stronger, if the entire cell is actually damaged enough the cell will die via pop toasties and this has been shown to occur in definitely occurred animal studies where basically if you if you take a mouse and fast for forty eight hours. About. Twenty. Eight percent of the immune cells in the mouse will die off and this activates stem cells in the blood system and. Then, he met a poetic system where they stem cells increased by six fold, and this causes stem cells then to make brand new. Immune cells, young brand, new healthy immune cells, and. Only it's. VAULTER has shown that they bake. Non they make they make functional immune cell. So you can clear out a number functional immune cell that perhaps would be was playing a role in auto immunity and replace it with a healthy functional immune cell that you know that basically is not having that autoimmune sort of defect But it's really you know the those animal studies were shown to be dependent on it jeff one levels just plummeting going going way down and it's important to to to realize translation of animals that he's like that to humans There's a lot of factors to consider. So for example, and mouse or rodent will lose twenty percent of their of their body weight after a forty eight hour fast whereas a human will only lose one to two percent. This a big difference and it's also been shown that within that two day period. Rodents can blower there one by fifty percent. whereas. It takes a human five days on a water on on. You know of basically not eating anything to to lower their levels by fifty percent. So big differences there and with respect to translating animal to to mouse studies but again. there has been some pilot studies looking at. Fasting and the effects on auto immune disease like multiple sclerosis when I just mentioned there's also been some pilot studies looking at a forty eight hour water fast in humans and there was a trend towards the adipose stem cell activation like I just mentioned with the Animal Studies. So, I think that You know without without giving any sort of recommendation I think that you know it would you know people people with me in diseases we may find physicians start to become more familiar with this research feel free to share that research please with with with your physician, and perhaps as the research becomes stronger, a lot of it's still in the preliminary phase. Perhaps as it becomes more established will start to find things like a fasting mimicking diet, low calorie diet or. Even just you know general fasting perhaps even ketogenic diets will start to be be used in in A. Clinical setting. That's the hope. I'm GonNa there's a related question that that I see people asking in the chat. So let me just skip down to that question real quick and that has to do with since we're talking about fasting and I was talking about a toffee. A little bit. I know there's been there's been quite a few questions one from. And another from J. I believe asking about. A few things one fasting duration required to activate a tougher gene humans as well as biomarkers, and also what are called these calorie restriction mathematics or sometimes referred to as fasting mimetic trawler sperm dean. During a fast to promote So So, let's start off a tougher. Gee I. Just I mentioned what a topic is. It's basically you know the the clearing out of damage Org anals like Andrea or other other organized inside of a cell even damage even bits of piece of DNA floating around. You know protein aggregates, things like that. Just crying around all that clearing out all that stuff that could be basically causing dysfunction. and. There are several things that can activated exercises, one of variety of plant polyphenols that are found in co- coffee and tea and also that are some that are the found in in fruits like the skins of blueberries and grapes a Rivera Trough, for example. fasting is definitely a major activator of G. There is very limited evidence looking at tougher gene humans There's one study that I like to refer to from Dr Guido Kramer who I've interviewed on the podcast a few years ago. He's one of the world's experts on a tough and he published a polemic clinical study. Where they're measuring biomarkers of fasting, which I'll talk about in a minute. That in humans to determine how. What was the soon as time point at which you know the biomarkers could be measured and that time point was to be twenty four hours in a human offering, a water fast that doesn't mean that a- toffee isn't occurring when you're overnight fasted for fourteen, sixteen, eighteen hours. You're biomarkers are only as good as the sensitivity of them and in order to really. Be Able to empirically measure when a tough g starts in humans you have to have a very very sensitive biomarker and that just hasn't been established I. Mean we we don't even have that you know those types of sensitivity biomarkers for inflammation I mean c reactive protein, high sensitivity C reactive protein. You know my my high sensitivity C reactive protein comes out as point one does that mean I have no inflammation going on my body? No, it just means that that. According to that biomarker you know that biomedical is very low for me and and it's only so sensitive. So. So. I don't I I tend to think that that a toffee, there's a continuum of it and you know enough of it if you have if you're having, you know if you measure, you know you need a certain amount or quantity of cells for a topic to be occurring in those cells in order to detect it. So what if it's occurring in you know fifty percent of those cells at you know twelve hours but but you can't detect that because it's not enough sells for your for your for your measurement to detect right doesn't mean that a tougher g doesn't happen after six or after a twelve hour fast it just means that you're not detecting it. So one of the major signals for Autophagy to happen is a decrease in what's called protein installation. And and not biomarker that I'm referring to you that was measured was a protein assimilation on allies, lysine residues in proteins, and so so basically that that was what was used to detect top fifty and and you know it is a biomarker there other biomarkers that are used conversion of you know at g one H G to. Elsie. Three, one, three, two. Conversion are is another biomarker, but those are not really readily used in a clinical setting. So those are still a lot of development there in terms of the biomarker sensitivity. The reason. The protein is at elation is important to realize is because That happens. Civilization You know is something that. Happens when you when you eat food. You Make Acetyl Coa, and some of that is. As get gets used. Converted and capitalized. Basically a CDL groups that are that are used in Proteins. As well as other things so. That for that decreased to occur there needs to be a caloric deficit. There needs to be a decrease in food intake. There are other things that can decrease protein assimilation as well. One of those things is spurting and another one is Rivera trawl and so that sort of. Was the question from from a couple of individuals. We've talked quite a bit about Rivera trout. Rivera trawl indirectly decreases protein assimilation because it activates. search a group of enzymes that are histone deacetylases. So essentially, these enzymes are removing acetyl groups from proteins. So so that's basically mimicking what happens when you are not eating food your protein installations going down while another way to do that to activate sir, two INNS, Sir twins, then remove. Remove. These these Seattle groups from from proteins as well. syringe Charleston Shows G in animal studies. As well as an in in culture studies as well. spurting directly. Lowers protein assimilation and Let's talk a little bit about Sperm Burma dating is a something. It's poly-amorous. It's it's found in very high concentrations in Natto, which is the the fermented soybeans that are commonly consumed in Asian countries. particularly. Japan. It basically inhibits protein assimilation and inhibited habits basically the direct transfer of acetyl groups to proteins. So whereas whereas to INS are taking this, it'll groups that have already been put on off spurting stop prevents that whole process from even happening. So the seal groups don't even ever get put on. It. Has. been. Shown in animal studies are in lower organisms, studies of yeast and. And also nematode warrants to extend life span it's extended lifespan in an autopsy g dependent manner So basically, you know it's been shown to increase the lifespan of these lower organisms by increasing a G. It's been shown permanent has been shown to to basically when you when you give dietary sperm being to to mouse strains that are short lived. So like accelerated aging mouse strains, it can prolong their lifespan. There's been some studies looking at the brain concentration of sperm meeting in flies, and that correlates with memory capacity. There's also been some studies in mice that have the engaged older animals that giving those older animals. Dietary sperm can improve their their heart function It actually has been shown to enhance a toffee and specifically might Fey G, which is clearing out of damaged Mitochondria within a cell It's been shown to do that within the hearts of mice that were given spurning and and you know so mighty conjure extremely important for heart function the heart. Is is basically primarily using what's called Beta oxidation as energy source meaning it's using fatty acids which require Beta oxidation occurs within the Mitochondria. So it's not using glucose. And Glucose, can be used outside of the Mitochondria and a process called glycolysis that doesn't happen in heart is using using Medicare Andrea. Solely as a source of energy. So. That's that's been shown in animal studies in mice and again, sperm and trial both been shown to to basically induce in in basically animal. Rodent, studies and cell cultures. So I. Think. That sort of in detail a detailed response to. Some of these fasting medics or Kellogg restriction medic SCISSOR, they're often referred to also the toffee. toffee start in the fasting duration. again, aerobic exercise in Hillary's mentioning or sorry Andrew, Bennett is mentioning in the chat about aerobic exercise being doing aerobics exercise fasted. Can reduce tough as you more easily than fed set state There's been many studies looking at a variety of adaptations that occur specifically in Macau. Andrea CH in response to exercise either in a fasted state and doing exercise in a fasted state does lead to better and more robust. adaptations in general, but most of the studies that were done looking at a fed state were really high Were were simple sugars mostly he so you know more more of like a refined type of carbohydrate lake like toast with jam on it and things like that. Jay's asking in the chat or are there any human studies with sperm and a Toffee g not that I'm aware of yet again We really have blunt. Blunt. Tools with respect to measuring tofte gene humans. And I really haven't even seen very many studies looking at that. So until we sort of improve those tools of measurement, it's hard to look at a top gene humans whether XYZ effects toffee. without the actual tools to detect it. And there was also a a related question, a with a tough gene fasting that had to do with fasting, mimicking diet promoting toffee as well as a basically. Doing doing the water only fast and You know again I think that. If. We if we look at. Even one levels that that go down It takes five days of a water fast to lower that by fifty percent you know the the. The twenty four hour fast that I referred to where we're after twenty four hours. A top G. was detectable in humans That was that was a you know after twenty four hours of full fasting. So it's not clear. It is my opinion that having some calories would basically slow that process but. You know it may still occur. it just may not occur as quickly and you know for some people some people. Fasting is not an option fasting mimicking diet is an option and so it's you know it's it's nice to have more than one option particularly for some people that can't do full fasting. But this is all still very. Preliminary work that is that needs much more. You know larger studies to confirm in order for this to really start to be translated into a clinical setting you know so I think that. As more data comes out. We'll start to have more of that translated into a clinical setting. But until that happens, it's still it's still It's still difficult to to to translate to a clinical setting and certainly getting the information out to physicians also is another challenge. which which hopefully that you know think. About my fitness is one of the, you know platforms trying to reach physicians in addition to to everyone. So hopefully that helps getting information out there with the podcasts and in the variety of episodes that we put out there. And by the way I guess also, there have been some studies looking at. A toffee in long-term caloric people that that are that have been practicing caloric restriction long-term. So for about six years and there are increased markers, toffee found in in those individuals and so. So that is that is. I would say evidence that. Even a low caloric restriction diet, which is what a fasting mimicking diet is a fasting mimicking diet even more than what a calorie restricted restriction diet would be but but basically You know. Topic markers measured in humans that happened practicing cal restriction for for six years or longer. With respect to exercise, there's quite a few questions in the chat about exercise. Increase in a tough G. and you know what type of exercises needed. You know there there's just look limited evidence in this in this field a lot of studies were done by the late Beth, Levine she had done a variety of studies in animals looking at a topic G, but I have yet to see to see really studies that have been done in humans looking at different types of exercise you know and and how that can. Promote toffee. So again, it's one of those things where we're sort of getting ahead. Of Ourselves by by making a statement like we'll talk she does increase Sorry. Exercise does increase toffee. But we just don't really know how much exercise? How much a topic g happening what types of exercise are there some that are better than others know that's the thing is, is that exercise is a a metabolic it's a type of metabolic stress like fasting. You know exercise you are. You're basically putting yourself in a you know your your your blood glucose levels are. Going down your your your sometimes shifting into GTO of exercise can sort of kick you into ketosis something that I have You know measured in myself I wear a continuous glucose monitor and You know exercise you know is very consistently. I mean that's the one thing that does know takes your blood glucose levels in plummets. And and that is something that. You know this has been another question that I've seen submitted on several occasions. Are there sort of indirect markers of toffee that we can use? You know. That are proxies of potentially some officials occurring and you know I think I think you know blood glucose levels going down and Key going into ketosis could potentially be be one of those markers because. Protein. Assimilation. A decrease in protein assimilation requires a decrease in glucose intake in food intake general also in fatty acids so. I'm not sure that it Kita genyk diet is going to induce because fatty acids can be used to make studio Koei and while that is being done when you are in a fasted state, your immobilizing fatty acids that are stored in adipose tissue in those are going to be used as energy sources. If you're giving yourself more and more and more of that, you know that's just more potential acetal away and more. Than groups that can be used to stimulate proteins so I'm not sure. You could make the direct comparison of fasting versus a Ketogenic. Diet. For example, where you're taking in fat, you're still taking in food because again, one of the strong signals that's needed to activate is decrease in protein installation and so that does happen when you are exercising because you are using your, you're using energy and so. There's less Koei unless acetyl groups going around. What do you think are the most important efficient protocols to adopt in order to prolong and expand your health span as we all age? That's a very big big question. I think some of the thanks for listening to this preview of our special alachua matchup. Featuring clips covering some of the many health benefits associated with fasting, including associated mechanisms of health span and longevity health benefits, and when and how to break a fast. Today's preview is the last of three previews of the Alachua that were sharing on our public podcast feed. Will be regularly releasing more alachua episodes much like the one you heard today on the foundmyfitness premium podcast feed to learn more and subscribe to our private podcast feed head over to found my fitness dot com for slash Alachua and sign up to become a foundmyfitness premium member that's found my fitness dot com for slash A. L. I. Q.. Alachua. That only if you get complete access to our private podcast feed delivering new episodes of the Alachua. But you'll also get access to live monthly QNA's with me lifetime updates to our genetic report, regular members, only emails and more. Thank you so much for listening and stay tuned for more new content soon. Hey One last thing guys. I. Just WanNa make it clear these members. QNA's this content originated from a really meant to be a discussion of the science it's definitely not meant to be diagnostic or as a treatment for any health condition this podcast is not established a client patient relationship. So just keep that in mind. Talk to you guys soon.

Animal Studies Alachua Gut microbiome Rivera Andrea CH ketosis Multiple Sclerosis QNA Dr Vaulter Longo Koei Ketogenic Seattle
Stem Cells: What Are They and 8 Ways to Activate Them

Dr. Jockers Functional Nutrition

24:49 min | 4 months ago

Stem Cells: What Are They and 8 Ways to Activate Them

"Hello and welcome to the doctor. Dockers functional nutrition. Podcast the show designed to give you science based solutions to improve your health and life. I'm dr david shockers. Doctor of natural medicine. Chiropractor and functional nutrition practitioner and on the host of this podcast. I'm here to tell you that your body was created the heal itself and on this show we focus on strategies. You can apply to gay to heal and functioning. I'm excited about today's podcast. But before we jump in. I wanted to remind you to download this month's special gift at dr jokers gift dot com from kito meal plans smoothie recipes fasting quickstart guides have a new complimentary gift every single month to get your gift simply visit dr dockers. Gift dot com. That's d r shea e. r. s. g. i. f. t. dot com. Thanks for spending time with me and let's go into the show. This podcast is an audio recording of one of my most popular youtube videos. On schem cells stem cells were the hottest topics when it comes to health and healing and in this podcast. I'm going to show you how you can actually turn on stem cells and stem cell production in your body. Stem cells are young embryonic cells. They have more stress resilience than older cells and activating stem cells in your body is a powerful healing strategy and helps you be more youthful and more resilient to stress in your life. I'm gonna show you that in this podcast. If you haven't subscribed to our podcast yet now would be the time to do that. She had oliver updates. And if you haven't left a five star review please do that now. You're reviews help us reach more people in impact more lives. Thanks for even that review. And let's go into the show while hello everybody today. I'm talking about stem cells. What are they an eight ways to activate them in stem cells are one of the most exciting things in healthcare but they can also be controversial as well and so a stem cell particularly the ones that are now being used in functional and integrative medicine are mezin camel stem cells and their primitive cells. Have the ability to self replicate so their new young embryonic stem embryonic cells. Basically that really haven't been damaged by the environment. So there are these young really healthy vibrant cells and they can turn into basically any type of cell depending on the right environments and where they are put into the body and so they can differentiate particularly were were using them a lot for helping with bone and cartilage but also people are using them out try to regenerate heart tissue kidney tissue different things like that and so they have great ability to help reduce inflammation to help fight a pop hostess and the cool thing about it is our body has the ability to produce these our can duties if the right environmental conditions are loud and then also on top of that. We also have stem cell therapy. Which many of you guys have heard about. And so what happens in stem cell therapy. Is that stem cells are harvested from your own bone marrow or your own body fat. They then inject them directly often typically when they're doing them in joints which is most common treatment at this point they're directed into kind of the painful region of the body so lake the knees hip things like that Possibly in the spine stem cells. Have the ability to turn into healthy versions of the damaged cells. And then ideally you're able to return to your active pain free life again and many people are getting great results with this and so the benefits of stem cell therapy. A lot of people are having reduced pain and improved joint function there. Have they have better ranger overall joint health. You know of people. Degenerative joints in their knees are meniscus has worn down Their spinal discs. They're they're disk in their hip joint. Oftentimes worn down in stem cells by creating new embryonic new young. Contra sites really helped rebuild and reform that cartilage tissue. That's worn down over time so it can be exciting from that perspective. They've also been shown how decrease nerve damage people are experimenting with using them to help rebuild heart and blood vessel tissue. Tell peel skin wounds and prevent scar tissue so even dermatologists and plastic surgery. Plastic surgeons are now playing with stem cells to help again reduce star scars and skin wounds on hair loss. This is another exciting citing area. A lot of people with a male pattern baldness for example. Seeing improvements with stem cells they can improve collagen production. So collagen is the major protein. That's involved in basically all of our connective tissue so again you know when we think about joint health skin hair different things like that. A lot of it has to do with collagen and people are using it. Because it's a lower overall cost and faster recovery than many common surgeries you go and you get you know You know a hip replacement that's expensive and a long recovery as compared to using stem cells to help stimulate new tissue growth in your hip to prevent that the hip surgery that you may need. So that's why they can be exciting stem cells in probably the most common area is degenerative need conditions and so again they take fat from either around the stomach or the bone marrow and then they go ahead. They put the extract. That nick wrote in a lab for two weeks and they inject that into the knee and then that starts to rebuild new cartilage in the cells migrate to the joint lining where they help paul inflammation so releases that inflammation that's damaged the tissue and search rebuilding the tissue. Now here's the cool thing about it. Since therapy is amazing and for many people. It's been life changing however you may not be a candidate for it or just maybe out of your price range but there are things you could be doing on a daily basis to help support the development of stem cells. Now these natural strategies are definitely not going to be as therapeutic or as powerful overall as stem cell therapy. But doing these on a regular basis can make a big difference when it comes to your overall cellular health and helping generate more stem cells and really generating stem cell. Should be a thing that we're doing throughout the course of our life. We shouldn't just be living our life wearing down our joints wearing down organs and then when they are severely damaged and Failing then we go and get this stem cell therapy. That's not really the ideal way. The ideal way is really that were. Were creating an environment within our body to help stimulate stem cells on a regular basis. So that way we're able to get rid of damaged cells replace mcnew healthy cells and this is more or less regenerative lifestyle rather than just depending on regenerative medicine so achey strategies noise getting into ketosis. Doing things like intermittent extended fasting even doing partial fasting or a fasting mimicking diet good quality movement and exercise good sleep habits of winning harmful medications lot of medications stop stem cell development things like non steroidal anti inflammatory medications hypertensive medications. Cholesterol medications Acid blockers things like that. So ideally if we're able to Communicate with our prescribing physician and start incorporating healthy lifestyle practices. Hopefully we're able to reduce get rid of some of these medications using polyphenol compounds. Something i'm really excited about. Talk about some of those and then easing red light therapy. So we'll start with key tones. When our body is using glucose or sugar for energy that is a dirty energy source. And what i mean by that is we produce energy but we also produce a lot of free radicals creating a lot of oxidative stress in the might oke andrea and the other cellular components. So the more that we use sugar for energy the more rb damage and dirty the cell and so we only use sugar for energy when we need to when we don't have the presence of oxygen or we need preuss energy extremely quickly. Ideally majority of the time we're using ketones or fatty acids for energy fatty acids and key tones are very clean energetic fuel. They produce a lot more energy than glucose and they pretty significantly less free radicals and metabolic waste so. When would you want to use glucose when you are exercising in a really high intensity for example when you are exercising and you're innocent of oxygen debt. You're breathing really heavy. Your body can't use fatty acids for fuel. So it's going to start burning glucose syrup burning sugar as a fuel source. That's a good thing k. however when you're just sitting around watching tv at night or reading a book you should not be burning. Glucose for energy should be burning primarily fatty acids and ketones and again that's a lot more metabolic efficient to be able to do that for most people because of their diet their stress their sleep habits. You know. just the way that they're living. They are chronic burners that really burns down cells and reduces our ability to stem cells. When your body's kito service. You're gonna get more stem cell activation insulin which is a hormone. Our body produces mommy consumed food but particularly glucose or Foods that are hiring. Carbohydrates reduces stem cell development. So we want to be very insulin sensitive and we only wanna promote promote insulin. You know minimal amount of times may once or twice a day as opposed to six times a day or whatever you know however many meals people are eating their snacking eating throughout the day. They're going to be constantly promoting insulin. And that's gonna shut down stem cell development now. Fasting intermittent fasting also extended. Fasting and partial. Fasting are also great strategies. That fasting helps increase fat burning and Kitone development and that will also rev up might oh conju creating something called my tough g where our body breaks down old damaged mitochondria old damaged cells rebuilds new healthy cells new healthy mitochondria in this process. We also developed stem cells so fast it can be really helpful on a daily basis. I recommend you know you can start just like this. Chart says with twelve hours overnight. It's a great place to start. Then start your day by drinking eight sixteen thirty two ounces of water for eat any food and before long you'll see that you can push fast up. Fourteen sixteen hours now to really get higher level of autophagy and stem cell development. You're going to want to do something like a one day fast every single week in fact this is something i highly recommend for everybody to be doing unless you're pregnant. Or maybe having or you're an athlete in season or you have your young child or possibly like somebody with type one diabetes unless you're one of those types of individuals Doing something like a full twenty four are fast like a lunch lunch or dinner to dinner fast. Once a week. You're fasting around twenty four hours. You know at least twenty hours once a week. can be extremely powerful for helping your body get rid of bad damaged cells in stimulating the development of new healthy regenerative cells as part of the regenerative life style. Okay and so very very powerful stuff. They're just want to interrupt this podcast. Tell you about one of my favorite new drinks. It's called flying embers. it's better for you. Alcohol brand that ruse hard kombucha and probiotic powered hard seltzer. All their products have zero grams of sugar zero grams of carbs there. Usda certified organic in their brewed with live probiotics and adapt. Degen's great for the gut. Great for helping your body adapt to stress more effectively helping enhance good quality sleep. They're all akito gluten free vegan. they're low in calories. Do not impact your blood sugar and they have some delicious flavors like ginger black cherry lemon pineapple chili and grapefruit time. I really loved. the black. cherry has a great flavor to it the gingers like a really refreshing ginger ale. You've gotta try. That their products are artfully crafted with a dry fermentation process which gives the hard kombucha a perfectly balanced natural sweetness and it tastes amazing despite having zero sugar and carbs. Mih thing that. I love the most about these. Products is the unique buzz. That they give you. It's very uplifting at lisi feeling amazing the next day. You don't have a hangover. There's no bloating with beer. No sugar crash from various winds and cocktails. So guys i've worked out an exclusive deal with flying embers just for podcast. Listeners can receive fifteen percent off all the orders just go to flying ambers dot com forward slash chuckers putting the coupon code shockers at checkout to get fifteen percent off your order you guys are gonna love these drinks. Try out today now. Another strategy as a partial fast and a lot of. You have probably done this before where you might do like a three day. Green gs fast or a three day. Bom broth fast or a five day. Green juice fast or daniel fast or something along those lines now. The ones are going to really help you. Get the best stem cell development. Are when your calories reduced to forty percent or less of your normal caloric intake. Okay so most people on average needs some around two thousand calories. You may need more depending on your activity. Level your body size or muscle mass things like that. But most more about two thousand calories so good partial. Fast is somewhere rounds. You know less than eight hundred calories a day. Maybe even under five hundred calories a day so you can do it with green juices or bone broth something like that. There's even something called the fasting mimicking diet which was developed by vaulter longo one of the lead researchers in studies on fasting and he showed. His diet has eleven hundred calories on day. One and then eight hundred calories on day two three four and five and you get food packages vac. You can check out. My website have article on the fasting. Mimicking diet. just searched that. On dr talkers dot com. Go through it in detail. And it's great diet. I mean it's It's a low protein. High healthy fat high fiber low calorie diet so it's using basically like dried nuts and dried olives. And things like that so you are consuming food. That's coming in more or less like a box so it's kinda processed obviously which isn't the best but does make easy for for a lot of people because they know exactly how much they're consuming and it's all measured out so that makes it easier in that article on the fasting mimicking diet. I actually give a great version that you can do. If you're wanting to do it with real foods at home version that i actually i think is a lot better than the box version to fasting mimicking diet so you can check that out for some people also like fat or kito fasting. Were they're just do something like butter or tallow or coconut oil or something like that and You know they made you with like heavy cream and something along those lines or maybe exertion key tones but basically ninety plus percent of their calories are coming from fat and again. They're keeping their calories low. That's another strategy for this sort of partial fast and the partial fast. You don't get quite as much automa- jazz in a water fast. However you will still get a lot of benefits and because it's caloric restricted need to do at least three days and ideally around five days. Get the best benefits You don't want to do it too long. Because that can create a level of long-term caloric deprivation which can lead to starvation and can lead to a significant reduction your metabolic rate and your muscle mass. So short term partial clerk restricted diets are very very helpful for stimulating stem cells and a part of the regenerative lifestyle long-term is not good so three to five days usually is great at most seven days doing something like this so in that range. You're great and then you go back to recommissioning her body to eating the kind of the amount of calories that you really need. So that's great and then of course. We need to really prioritize sleep. Sleep is when our body regenerates so you can be doing all these sorts of things fasting Getting in kyoto sus. But if you're not sleeping while you're not going to heal well so keeping him very cool keeping room as dark as possible. I like around sixty five degrees at night with an overhead fan going. i keep. My room is dark as possible. I wear a sleep mask over. My is which is really helpful for blocking out any sort of ambient light that might becoming in if you do caffeine. Don't do it within eight hours of sleeping because caffeine can affect your ability to fall asleep in the quality of sleepy do yet so trying to stick with the caffeine in the morning. Maybe midday sm- around there Donate within three hours asleep and try to eat your meal. You know within three hours of sleeping. That's always a good idea. If your belly is full when you go to bed you're probably not going to get as good a deep into rem sleep. It's gonna affect you get sun exposure during the day actually getting good quality socks poster during the day particularly in the morning help. Set your circadian rhythms. And you sleep better at night. There's no proverb that says if you wanna have great energy during the day go out and watch the sunrise and if you wanna sleep well at night. Watch the sunset exercise regularly so get out and get moving. That's great for circadian rhythm but not late at night. Ideally not within at least three hours of going to bed. So kinda like you're eating there. You don't wanna you don't exercise too late that will stimulate too much stress hormone and affect your sleep. You wanna avoid bright light after sunset. So dim the lights in your house. Dim the lights after sunset wind down at nine pm. So you shouldn't have goals at night. You're trying to accomplish if you do. That's gonna cause more stress hormones to be released. That's going to impact your ability. A good deep restorative sleep so sleep is important also making sure again. You're moving exercising getting out. You can see this person here in. The picture is barefoot on grass. That's that's a great idea getting barefoot on grass dirt sand and we call that grounding grounding helps shower your electro magnetic field and that's gonna help you to heal more effectively and so it's going to help you sleep more effectively so we wanted to be moving walking around throughout the day but then also we want times. What we're you're exercising very high intensity so doing strength training resistance training some sort of like high intensity interval training something along those lines doing that three to five times a day so working out at least getting a really good workout where you're breathing. Heavy at least three times a week and maybe up to five times a week any more than that. Maybe over training. So i don't recommend more than five intense training sessions. You need their extra rest day every now and then you need you need should have at least two good quality rest days now on those days you can still move out and take a walk but nothing superintendents laws. Your body to recover. Recovery is just as important as intensity when it comes to training your body and producing stem cells. So that's important now. Sauna can also be helpful for stimulating autophagy cellular healing and stem cell development. So big fan of heat therapy getting in the sauna can be a great strategy for improving a lot of different areas. Your body including your regenerative capacity your ability to break down areas that are damaged and rebuild new healthy stem cells new healthy tissue in those areas so sauna therapy can be helpful. Red light therapy is an oath. Another great one and this one in particular is really good for skin. Like if you have scar tissue on your skin acne scar tissue or You know if you have areas of damage skin. This can be really really helpful. So the red light Get these devices. I like micro read And i'll have a link in the show notes for that but it can help. A circadian rhythm supports healthy. Collagen production resumed in. The body can be really good for helping your body deal with different skin conditions. So i love red light. Therapy is something. I use on a regular basis. Stand in front of a red light vice particularly. I do do it more so in the wintertime. it's harder to get out and get good. Sun exposure great for helping stimulate. Mitochondria can help with stem cell development and then taking a really good supplements or multiple supplements with powerful polly phenolic compounds. Things like resveratrol and quercetin can be very powerful for stimulating. Good stem saw developments one of my favorite supplements from moscow health for skin health for circulation for keeping inflammation under control reservoir trial power. I take this. I have a history of skin cancer. My grandfather died a skin cancer and resveratrol and quercetin to the best compounds for preventing against that but also for regenerative capacity the regenerative lysol. I'm talking about raise virtual powerful for that and then also nother grace on the coding flam defense which actually has resveratrol and quercetin in it. But it also adds in boswell ya which is frankencense. Very powerful anti-inflammatory also has ginger in their curcumin. Which is the active ingredient into merrick and also has olympic enzymes which are great for helping to break down scar tissue and breakdown circulating inflammatory compounds in your body so great supplements right here. You don't have to take both of these. You could take one and get great results. Both are fantastic You so if you're dealing with more so like joint pain. I would recommend inflammed offense if you're dealing with possibly skin issues with cardiovascular issues. I really like the resveratrol power so that should help as far as which one to to look for and to hopefully guys got a lot out of this training here and we'll see you guys on future online training. If you haven't subscribe to our channel please do that now. And also he's labor of use that way more people reach us and finance content. Be blessed guys seem. Well that's offer this show. And i want to thank you again for spending your valuable time with today. If there was something you heard in this interview that you have questions on or you want to dive into the earth. The doctor dot com is the best place to go. If you enjoyed this episode please consider taking just a quick moment and giving us a great review. Your abused help us influence more people and transformed more lives. And if you took something valuable way from this episode then please share it with someone in your life. You know it can help. We'll see you soon future podcast. He blessed every.

dr david shockers dr dockers heart tissue kidney tissue oke andrea preuss Dockers Degen Mih vaulter longo oliver youtube lisi
Cross-Training Your Nutrition and Getting Honest About The Fitness Industry | The Model Health Show with Shawn Stevenson  414

The Chalene Show

1:02:21 hr | 2 years ago

Cross-Training Your Nutrition and Getting Honest About The Fitness Industry | The Model Health Show with Shawn Stevenson 414

"I've never done this before. Oh, by the way, welcome to the selene show slash model health show today. Your host will be Shawn Stevenson of the model hell show in your guests will be Shalini Johnson. Okay. So actually, I love to suggest that you subscribe to the model hell show if you like dish lean show. I mean, you probably already do subscribe to the model Hal show. And if you haven't you will after listening to this episode. This is my friend Shawn Stevenson, I met him about four years ago after I read his book sleep smarter, which as you know, sleep with such an important part of rehabbing, my brain. And I loved his book I loved the approach that he has kind of like, I don't know. It reminds me a lot of the one three one method in that. It's not about perfection. It's about improving your sleep. There's about a million podcast devoted to health. But I don't think there are many as solid. Shawn's like his podcast. It's crazy. What goes into the way he prepares for a podcast, it feels like a master class. And it doesn't hurt that. He's got this silky smooth voice. You know, how important voices when it comes to podcasting and his voice is like, no other. Anyways. I did a ton of interviews as I was preparing for the promotion the release of the one through one book. But there's only one person who interviewed me the got me to cry. The gummy talk about things that were very personal. I think it's about as real as authentic and as raw as I can be. So I wanted to share this episode with you, and I also wanted to share my love for Sean and his show and his family like he's got the dope is family. Like, I love his wife. An and I know how much you guys love the way Brett, and I worked together, and how important kids are and our kids are, and that's another reason why I wanted to introduce you to Sean because I want you to know that there are. Leaders out there. There are people who are changing the world and they're doing so by putting their family first and Shawn's one of those guys so rally behind him subscribed to a show and enjoy this ups owed. Welcome to the mater health show, this fitness nutrition expert, Shawn Stevenson, and I'm so grateful tuning in with meet day to very special episode because very special person on for you who's in studio with me right now. And I just got reading her new book, and I'm just gonna say it. Is epic is incredible. It's incredible. And it's so many things that I've been talking about and sharing over the last couple of years, and she's really consolidated into an absolutely game changing program, which I can't wait to share even on the plane. I got an early edition first of all which is always nice, and I was reading it on the plane and the flight attendant was just she's came over to see in the cover of the book and just started asking me all these questions next thing. You know, we're besties all right all because of this incredible book. So really cited talk about it. Our guest today is New York Times bestselling author and overall boss, she'll lean Johnson. All right. This is her third time on the show. All right. Three pete. And so this is like, Michael Jordan level. You know, he did the three peat, right? And she's got a brand new book and this is a game changer. All right, there are so many different recipe books, and and Newt. Programs and many of them, obviously, they're wonderful. And we highlight a lot of them. There's something really unique about this. And it's something that we're gonna talk about today, but it's ever increasingly important, which is personalization of your nutritional approach. And I just think she just knocked it out of the park. And this is definitely book. You're gonna wanna have in your hands ace apple I like to welcome back to the model show, my friend, Charlene Johnson my gosh. That was amazing. Thank you. So also V here. Thank you for coming to see me or change. No. It's. You're in California. I know I know we got keeping on the low keeping a low low. All right. So I love your book. And do you have that the feelings like your books coming out and way, more than my first book? And I don't know why I think probably because I I'm so passionate about this change. And I also feel like in many regards like this is my opportunity to make it. Right. You know, you know, if we can because I got to share this with your book you literally start off in the beginning of the book with an apology. Yeah. And I was just kind of floored by that share a little bit about why why you did that. Yeah. I I think it kind of dawned on me after I had a health scare that I hadn't respected the position I was in in a way that I needed to. And by that I mean, I just didn't do my due diligence when I was giving people advice on how to exercise. What to eat? I was I spent a lot of times it's going. Well, that person's must be knowledgeable. They must know what they're talking about. They've got more followers more experience at cetera. So I'm going to repeat what they said and accept it. As fact, and when I had my own house scare I knew it was because of the way I was eating and exercising in my lifestyle. And that I had an obligation to make your right because I'd thousands hundreds of thousands millions of people following me. So if if my health had been jeopardized because of my lifestyle, what does that mean has happened to people who who followed me? Yeah. So it was an apology for it was an apology for not taking that that responsibility. As seriously as I needed to. And it was this is my opportunity to say, listen, I take this. So seriously now, I want to do the research done the research, and I'm willing to tell you that I've made mistakes in the past by just sharing information that I had research or had looked into the research on it. And this is my opportunity to not only shared with people the research. But also to say we have to stay open minded, this is what we know today. And we're learning so much more every single day that the worst thing we can do is say, this is the only way this is why this just speaks to your level of of wisdom and your level of care. People. Don't apologize. First of all for basic stuff. You know, just that big kind of public announcement. And just saying I'm star. I'm sorry. I'm taking accountability for this. And here's the work that I've done is just phenomenal. Legged just like broke down all my walls to start. And I know it's going to do that for a lot of the readers as well. And I'm really excited about that. And so one of the things that you talk about and just kind of just goes right in line with it as you said in the book that the idea that anyone diet or even anyone fitness program will work for everyone makes about as much sense as one-size-fits-all skinny jeans, the non stretchy type. Yeah. Just does not doesn't work it won't work. But it's crazy. How we've been so conditioned to believe that you know, when I first started developing a way that other people could do this in customize it, right? Everybody's been so trained to say well where where's your meal plan? I want your meal plan, you know. And I want your rules. But at the same time, we also if you ask anyone people know diets don't work when we follow someone else's diet. But yet we're still so brainwashed. So conditioned to believe that we are going to get it wrong. So I need to do exactly what you're doing failing to take into consideration your age gender dieting history genetics lifestyle, apogee, medics, gut health, all of those things impact what is going to work, and what isn't gonna work dusters smidgen of the unique things about us. Yeah. You know, like stress of whether or not you have kids you even talk about this the finance. You know, your financial situation is going to determine what you eat too. Yeah. You know, my financial situation. I had a lot of ramen noodles because they just fit in the finances. Yeah. We got to think about those things so nuts and time. I mean, when when I was kind of at the peak of I shouldn't say the peak, I guess the bottom of my health. Reverse peak fry exactly the bottom was interesting because I was getting so much praise at that time for people say I wanna do I wanna do what you're doing? I want to eat what you're eating. And I was I didn't realize I was so unhealthy because you look at someone on Instagram or in your best photo if you will and you -ssume that they're healthy based on what we're seeing. But you're not you. There's no way to look at a photo and see longevity to see cellular health or just see stress levels. You just can't see that. And when I was at my worst, everything I ate was as fast as possible. Like how does it does? It say there's there's a lot of protein, and it's fat free and great than I will consume. It was protein powders protein cookies protein snacks. Like, everything was like, okay. Quick fast. Let's go, and my mindset was well, that's what I saw everyone else doing. So must be good for me. Oh my goodness. Yeah. So real and from that. And so this just kind of like taking me back because many of the people listening have done the same thing, you know, whether it's the low fat phenomenon or just really focusing on you know, you gotta get all his protein in and the protein because his high protein it gives us permission slip. You know to teat all this crazy, processed foods, and a one of the things people also can't see is what's going on with your brain. And that was a huge wakeup call for you. It was when you got gotta spec scan done in his true story to tell you this. I was texting with Daniel Ayman, Dr Daniel layman who's been on the show before we put his episode in the show notes literally like four or five days ago. And I was like, hey, do, you know, she lean Johnson by chance, you know? We were just talking about whatever. And he was like very, well, you know, they great friends or something. And then I started reading your book because it came in for me. And then within the first few pages you talked about him. And I was like oh my gosh. Of course, it's total says, and you know. We're in this great position where I had him on my podcast. It's such a great way to have access to experts. Right. And I had him on my podcast, and I was talking to him about adult ADD, and I was describing some of my symptoms kind of joking around about it. And he's like afterwards. He goes. I'm really serious. I'd like for you to come in and have your brain scanned. And I thought this is going to be exciting. They're going to be they're gonna say we've never seen a brain. Like this before she must be a genius everybody getting here. Look at this genius brain. Right. Well, during there's a there's a part of the testing where you have to really focus and concentrate on this particular pattern that they have you watching going through it I fell asleep during that. And I'm like oh. And then when they scan my brain the when Dr Ayman reviewed it. He was just like, I know your health professional, but this is failing. And it wasn't really was that day that day was a day. Not for me because I think sometimes we make health changes because we want to look better we wanna feel better. But we always want that. Right. We always want this. So why don't we make those changes? And for me when I got the news that my brain was twenty years older than what it should be. And they they could show me the areas where it wasn't getting blood flow, and he's big giant white spots in the toxicity. And that I was completely deficient in almost every major vitamin and mineral, then my hormones were out of whack because I had all of these things tested. I was like these can't be my results. I'm I'm a health and fitness expert. How could these be my results, and I went and sat my car and just cried because I thought about my kids, and I thought I want them like having to take care of my personal needs. Like, I don't like to see them to see me without my lashes on I don't much. Changing diapers because of something I've done and like that day like I literally made a decision to change everything. Wow. And while those kind of would like the first big domino. You know? You you kind of knew there was stuff, but to see the visual and you put the before and after two so there's good stuff that happened thereafter. But it took for change in your mindset and how you're doing things. First mindset. Yeah. But I also had I literally was like. How did this happen? How how could I be unhealthy? If I'm eating clean if I'm exercising. Like crazy. If I'm taking it information. If I'm learning all of these things if I'm doing all these things that I'm telling everybody else to do why do I failing health, but I look healthy. How how do I make these things? How do I understand how this happened? And what am I supposed to do? It's so overwhelming so confusing, and I took a break from our other businesses and Brett's totally supported me. And I said, I just have to know what's going on. And I frankly, I'm so grateful for my podcast because I got to get into places and talk to experts who probably wouldn't have allowed me to ask the questions. I did or worked with me or you know, like visiting major universities in talking to the researchers who to help me figure out. How do I how did this happen? And how do I fix it? And then ultimately, how do I help other people fix it? It because they're not going to follow my plan. They're going to need to create their own. But I need to simplify that for people. Wow. I'm curious, you know, knowing that. So you get these results and again the before and after scans are in the book, which is crazy because it was it was it two years later. So to be able to literally change your brain that much because you could see like there's like a whole yellow and of the three big holes. That's what I indication of blood flow circulation nutrients reaching those parts of the brain. Right. And you recall like, wow. So first of all how what did you do? First of all I had a figure out that what I was doing with my food wasn't serving my brain. I was completely. No if it says zero fat and high protein, I'm like, okay, I'll buy it. I'll eat it. I was afraid of fat. I was afraid I was restricting calories restricting calories. Not mainly because I my metabolism was broken. I didn't realize that the more I exercised and the less. I ate the less. I got to eat and the Moorhead exercise just to maintain. So my I really was suffering from weight loss resistance. It wasn't that. I had a weight problem. It was that had a metabolism problem. So you being in the field where you always have to look a certain way, and you know, doing the fitness videos, which you have like a record with these two Janice book of world records at am. Currently still the holder. I'm sure someone has done more than me now. But at the I still have that record which is kind of funny because. It it definitely being in. That mindset of I need to look a certain way. Wasn't healthy for me. You know, I'm five two. So if I gain like three pounds, it looks like thirty and there's so much pressure. You know, I write about some of those conversations with producers or they have to share this when they call this is her husband Brett. Yeah. When they called the one to speak to him you. Yeah. About something that they wanted done for the video that just broke my heart. You gotta share that. Yeah. So I think people want to be an exercise videos. They're like all sounds amazing. And maybe it is for some people for me. I always felt like an impostor because I I knew how how many hours I'd exercise to just look that way. And how little I was eating. I wasn't dieting. But I wasn't eating very much. And I was exercising. Like crazy, just to hopefully, someone will think I looked the part, and I was doing all these videos, and that was always in the back of my mind, this kind of imposter syndrome like you don't look like these other people they're all tall and beautiful and lean and it must come naturally. Them and you work so hard to let anyone find that out. And I was preparing for a series and my husband bracket, a phone call from the producer and the producers said to him. Hey, you know, I like it to have a conversation with selene about her body. We just we really think this program could do so much better sales wise, if if she could just drop weight drop a few pounds get really lean give really tight look really inspirational for women, and I was I wasn't on the call. They called my husband. And I remember him being like just kind of out of it after the comic what's going on what's wrong. And he's he finally share with me what they said. And I just like I felt like my blood, right? Like I felt like I was standing there naked like so exposed like my secrets out like peop-. See I it was like all the confirmations that you don't belong here. But also I wanted to prove to people that I did belong there. So I wanted to drop those few pounds. I and I went crazy. And I so I actually is even more was probably exercising for hours a day to prepare for that video series me tell you what I was eating horrible. Sugar-free jello diet coke and hundred calorie popcorn. I survived on that and four hours of exercise. And even with that. I mean, hashtag leaky gut hashtag, destroy your brain. So please don't follow that diet program. So I show up to film these videos knowing that's what I've been eating and knowing him Bevan exercising for like four hours a day. And Meanwhile, I lost like six pounds. Maybe. And I walked in. And they just kind of looked me up and down because that's what they do before you want camera. You know, they're doing that too. Because they want you to look good. So it doesn't come from a negative place. But it feels very I just was so uncomfortable standing there going did. I lose enough. I know they're not happy with my body already. I know they don't think that I look the right way. And just standing there in this little tiny broad top and tiny shorts. And I'm a forty five year old grown asked woman being judged by people in and then the like, we're really at your Beulah. Great. You've never looked better. And I just held it together to film a series. And but I was I knew I couldn't even focus. I was hanging on by a thread, my emotions were up and down. I had no energy. My hair was falling out. My muscles had lost all their shape. I couldn't think my brain fog. Like, I just couldn't even function. It was so hard to get through those videos, but meanwhile, the praise because I posted one photo on Instagram and see this is where the apology comes from. Because now I contributed to women who were like hashtag goals. I want to know what you're doing. Tell me what you're doing. And I lied. I lied. I said I'm following this program. I'm working out thirty minutes a day. And I wasn't because I didn't want anyone to know that I want them to believe. And here's the thing. I did believe other people could follow that food plan and people could exercise for thirty minutes a day and get those results. But I knew it wasn't working for me. Malicious in any now. But it wasn't working for me. And I just thought I was broken. And when I share that story, so many women are like such relief. I thought I was the only one who was broken. And it wasn't that. I was broken. My body was broken. I was mistreating it. Oh my goodness. Oh my goodness. Thank you for sharing that story because you know, it really did hit me like all my like, so many people are struggling with this. And also this even the impostor syndrome, you know, in our lives in some form, or fashion. I still get teary eyed. Sorry. That's like, you know, I'm going to be found out. You know, all those other people are that thing. But I'm not in you know, in that alignment with them. And it just doesn't number on our psyche. And to hear the the not the most tragic part, but one of them is you know, that public confirmation which feeds into June that behavior, and I see it. I see it so much now like in social media. I see people they get excited when they see a fitness influence her get super lean. And I always say, you just you just don't know. And I'm speaking from personal experience how they got there and what's going on. And how trapped they are. And most importantly, you don't know anything about their health from looking at a person's super lean physique. Dear. You really don't. We ought to talk about this. Now, just there's a difference between fitness and health. Thank you. Amen. Yeah. And you know, you really I feel like I got here late to the game. You know, because I think you've been at the forefront of this. And and I really have to commend you. Because it's just starting to listen to your podcast really open me up to so many, these experts and ideas and the thought of health versus the look of fitness, right? Yeah. This is of course, you know. This is the beautiful part is that their levels to this and many of us have this story. But some of us kind of get stuck in certain chapters. You know, and when I first started my clinical. Practice and just working with patients over and over and over throughout the day. If I was doing something, you're doing it. You know, like if I'm vegetarian you're vegetarian if paleo your Baillio, the crazy thing is I've spent years doing each thing. So, you know, five years vegan two years raw food two years. Paleo three years Interfax, all these different things. I experiment like go ham with them. And thank goodness. Thank goodness. For me. It wasn't personal. It wasn't me. Well, it was it started with me because I realized that different things are working for me at different times. And I realize like I can't get attached to this thing that worked before because it can just keep leading me my body's giving me feedback and I had this big revelation. This is about maybe eight years ago. And I realize that my practice that every one of these people need something different. And it's my job to pay attention and to help them to uncover that. You know? And that's when everything changed, and so even in your book, you're you're working in giving people these this guidance to find that for themselves because ultimately, that's what your best diet is is right for you. Yes. And it's finding that balance because as I started testing this so initially once I really was feeling different. And I was able to exercise a normal human amount. And I was eating I was eating food all kinds of food. And once I faded out for myself. I'm like, okay. So how do I start testing this with other people if it has to it needs to be unique to them? So I I start with one hundred people, and then we started testing it with a bigger group of three hundred and five hundred thousand and five thousand eventually twenty five thousand people we tested it with and the one thing that was most I opening to me is that people still do it doesn't matter. How smart the individual is gonna be a neuroscience scientists, and they still don't. Trust themselves when it comes to food because we've set people up for failure for so long that the even when we give them some leeway, and you can try this or try that they'll say, but I need to know exactly what to do. So a striking that balance where I can help people walk through it. But also, give them permission to experiment and defeat you're out what feels best and not to get all caught up in the numbers and knock it to get caught up in. And if you have great results doing this, please. No, we're going to have to change that. Because eventually you won't you know, so good so good because we're working first of all there's just a kind of a template we come here with a little bit. You know, little genetic tendency towards being a somebody like for me, we got the the what why how person you know, is different personality types, and some people literally just wanna know just tell me how tell me how to do it. Give me the rules. I'm more of a like a wine. What person like here what it is? Like infatuated me, you know, and so speak into those. Folks. And also, we have which we still have we do all of it. But and I saw that in the book, I was just like I see you're right now, you're giving people permission. You know, because we can't just tell you here do this. But I'm gonna give it to you. I'm gonna give you guidance, but you're going to need to do a little bit of work, which is going to work for everybody right to uncover these things for you. It's why I put a glass of wine on the cover, you know, in my publisher is like, wait. This is a health book, and you wanna glass of wine and a salad on the cover. I'm like, yeah. I'd like I'd also like a big chunk of chocolate to if we could do that, you know, like push the envelope because nothing is off limits. And it's crazy to me that as adults the number one question people will say is can I can I eat this, which is something your eight year old should probably ask you. But a grown person is asking us these things. I can I eat this that and I always say once you have the knowledge and the understanding of how it's going to affect your body. You're not gonna wanna ask someone else. For permission. You'll know with certainty and with confidence and nothing is more freeing than knowing if something is good for you or not so easy for you. I shouldn't say good for you, healthy view, if it's a working view, and there's also things that you can't necessarily eat right now. Maybe because you're healing your gut. But down the road, you may be able to you know, and that peace and giving people grace and helping people understand that when it comes to our health. You've got to stop thinking like a Dieter like the all or nothing, I'm on or off drives me crazy. When I hear people say, I wanna try your one three one method after my vacation. It's like saying, I'm interested in parenting after after my vacation, no health is something you you just you just do it. And it's going to be imperfect days in daisy you can improve upon, but you don't you're not on health or off health. It's a journey so real so real. Oh my goodness. I want to talk about this something else that you said in the book, they're really stuck out for me. But basically, you know, we work and we struggle on a diet. We tend to think that it's is like you mentioned earlier, you know, like, there's something wrong with you. You're broken or defective. And when are you got these cool little side notes in the book? And then also you have it side note saying that this isn't just for me to give you side noses for you to write your note. And in episode I did with my with my buddy, Jim quick he talked about him. Because even at a, you know, we've done these different conferences. And you know, he'll have like you divide your paper in half. And you're right. The note, but then you'll write immediately. How does this apply to you? Or what what can you take away from this little nugget that you've just got right? But you said in one of those knows that practically from birth. We are conditioned to believe we are flawed. So can talk just a little bit about that. Because it's just like it really struck me. She's just everything, you know. We we want to change our kids. We wanna change our hair-color. We want to fix everything that we were. That's uniquely us. And so we've been conditioned to believe that you know, somebody else's perfect. Other people are perfect, and we need to aspire to be like them. So and therefore we need to adopt their diet, we need to follow their exercise regiment. And if I do, well, then I'll be more like you and said of realizing we were perfectly created by God, and we need to honor that and by honoring that the means like honoring your health like your health is such a gift, and we've just and we've moved so far away from you know, by allowed biology by our own biology, and so far away from what we were designed to do what we were designed to eat and how we were designed to live. I mean, everything, and I'm I'm realistic. I realize we've we're not going to get rid of our phones or not going to change the we're not all going to grow our own fruits and vegetables and raise our own grass fed grass finished cows. But there's a lot more we can do to kind of back away. Hey from what's been forced down our throats in terms of marketing and just realize like, oh, that's we do that just because it's been marketed to us. I think about our kids like when you and I grew up we didn't have a pre breakfast snack and then breakfast, and then a snack after breakfast, and then, you know, launch and then a snack after lunch, and then go to your sports, and then have a cupcake because you played soccer. And then go home, we just didn't do that. That's just marketing. Absolutely. It's crazy crazy because it's kind of the strange umbrella viz like over our culture, you know, just the this those ideas that are out there. And we don't question it, you know, right? And this is what I love about the one three one method which will talk about is kind of just how we naturally work as humans in the cyclical nature of things which will get to in a second. I though what is one three one. Because I you know, I've been hearing about this for like a year because I know you were doing a lot of testing. Yes. With folks and arch. Spend in my do my thing in my lane. And I was like I'll find out eventually ensure should tell me, and I didn't know the book was coming. So can you share what it means? And they will go from their fresh air. Yeah. The the first one of one three one is is your one thing you want to work on right now. It's like domino effect. He think about when someone comes into an ER room, you figure out like, okay? Where's this person injured in what's the most important thing for us to fix first? So that's your one thing that's your your personal objective. And that changes you get healthier. The three is three weeks of kind of testing an approach to your eating to your nutrition and your testing it knowing that you can change us in phase it so that that homeo- stasis doesn't kick in. So that you you don't get caught up on like, well, I'm Kito for life for I'm paleo forever. Whatever it is. You wanna feel like okay for a season. Let me see how this works for me. Balance my hormones, whatever your objective is that's the three and then the. Final week is for fasting and refueling but not fasting for weight loss. It is fasting for cellular health. It is fasting for brain health. It's fasting to help you really rebuild your gut microbiome. And I know that can scare some people, but we offer four I teach four different styles of fasting. None of what you have to do if you don't want to you can just continue what you did for the first three weeks for the fourth week. You've got all those freedom, you know, because not all populations should be fasting. But there's a way too fast like fast, mimicking, the work of Dr vaulter Longo here at USC, his work is really profoundly changed what we know about the body's ability to heal. And when you look at some of the research he's done around fast mimicking, meaning you're eating, but the body believes you're fasting. Not some pretty powerful stuff. So that last one of one three one is too fast. Fuel. But again a customized approach which might mean eating during your fast. Yes. And you share also there's a specific story. I remember somebody didn't even do that part. Yeah. You know? And you're going to, you know, just employing these insights, and the the strategy and asking these questions, regardless of what approach you take ultimately for yourself by following the guidelines, you're gonna get amazing results. But the I love that that's included because this is like a part of my life. And I do everything that I do has a purpose is like I've been doing this for so long that I don't want to do anything just because. Right. And so those benefits with the fasting whether it's intimate fasting. Whether it's a longer kind of structured fast that word I'm so glad you said that can scare people. But it shouldn't because this is one of the things that humans have been doing forever. Right. And but I think it's also the planet. The pleasure monkey, you know, in our heads just like, I'm gonna miss something. And you also give. Option. So we can continue to eat. But the fast mimicking is something really interesting as well. Can you share just a little teeny little bit about fast mimicking for share on for me? Personally, the first time I was introduced to intermittent fasting. All I knew where the rules. You know, like okay start eating at this time and stop at this time. I'm like, okay. Got it. I didn't look into like why am I doing this other than to help me lose body fat? What's happening in my body? What what what's taking place in? Why do I want to do this? I so I didn't even understand really from a metabolic standpoint how it was working. Therefore, I wasn't doing correctly. I wasn't intermittent fasting. I thought it was, but I was also eating small amounts of food that were probably pretty high in carbohydrates, and I didn't realize how that was affecting my blood sugar levels. I didn't realize that was kicking me out of ketosis out because I was still starving. So I'm like, okay. Starve yourself, but starving fasting are different. And so fast. And making what we do know is that in order for the body to generate or trigger a tough Ajay, which is the body's way of killing get recycling. If you will deadened broken cells, which is so powerful in order to to generate that in order to create the increase of human growth hormone, nor to have all those benefits that come with fasting, the primary thing you need to focus on is making sure that you are basically depleting as close as possible your glucose and glycogen stores, and there's ways to do that. In fact, the research that I just mentioned and he's doing human studies to Dr vaulter Longo where they're looking at. And they have proven that they can keep people in ketosis and generate autophagy, even in cancer patients, which is pretty remarkable while eating a very specified die. That's pretty high in fat still low in calories. But it's about keeping those glucose and glycogen levels in. Check. And I think most people don't realize what they're eating unless you do a little bit of tracking. And you understand what the objective is like what is your objective? That's the first thing. I start within the book is like is it appropriate for you. First of all if you've got an eating disorder, not even diagnose. So you think you might that could be a wrong population to you probably don't wanna fast. So we have options for that person. If you're a breast feeding mom and just certain populations where you've gotta take food with your medication. It's probably not a good idea. But for so many people if you understand what it does for you and the stem cell increases stem cell production, and just how amazing you feel how it just completely can reset your gut. And it's the refueling after the fast that is so powerful in changing our immune system like you literally can change your immune system. By learning how to rebuild? I always say. It's kind of like starting over in a relationship. You know, you've got this really good guy. And you don't realize you've been mistreating them. Well, that's how most of us treat our gut health. Oh my gosh. I've never thought about it like that. And it's so crazy because you know, like, you've got this whole, you know, you you wanna be in love, you know, you won't be in a good relationship. Then, you know, maybe you're you're microbiome, but it's not your microbiome. Maybe it's something you ate hurt you, and you can't blame the microbiome. And then you start having some issues and trusting taking care of we're taking this analogy down. Now, the microbiome that should get up. And then you're unhappy, you know, at the end of the day. You can't go from microbiome to microbiome. He didn't know what had you didn't know you lost. Hey there. We'll get right back to the show. But I have a quick question for you. Are you trying to lose weight or just be healthy or just feel more confident and happy? Well, in order to do that you need a new way you see the problem is losing weight. It's hard and keeping it off feels almost impossible at the one through one netted we have helped over fifty thousand people find a new way a much better way. Okay. So here's how this works with their on line program. It's three simple steps you go to one three when method dot com you start it you slay it, and you own it step one is to start it. You do that by identifying what it is you want to work on. What is your priorities a weight loss as a gut health? Then you pick a star date you log in and go step to you slay. It. What does that mean? It means you get your meal plans. You select from hundreds of delicious, simple recipes all online, including cooking tutorials. And then we'll. Help you change up the way you eat every four weeks that is going to boost your metabolism. And it's called diet phasing will help you personalize the process because Hello one size fits all diets. Do not work. They never have. And they never will. We all need our own individualized approach, and are registered dietitians are going to help you do that. So that this is something that you can do for life, and then step three you own it. No more wasting time with fad diets are wondering if you're doing something, right? It's time for you to take control of your health to heal your relationship with food and your body, and we wanna help you lose the weight and keep it off you deserve to look and feel freaking amazing. So do yourself a favor go to one three one method dot com, and let's do this. All right. Thanks for listening. Thanks. You're prioritizing your health now back to the show. So it's crazy. And I love the fact that you're highlighting supporting the microbiome just how much stems from that. And I love that. You're like, I mean, even I didn't know that we're meant three years ago. I didn't know what that meant. I'd heard the term leaky gut, and I had no idea that related to me, in fact, when I started trying to unravel how I got here the first integrative medical doctor. I said how is it possible that I eat and drink these healthy shakes. I eat these protein bars and Anna eating salads. And I'm eating I'm getting all my as and Bs and DS and ks and how was it? I I'm deficient in all these areas. And she said clearly you heavily he got. And then we went to the checklist and holy cow. I had no I had no idea that being bloated knows TMI, but like having gas that though those things weren't normal. You know? Until I started eating the way I need to eat. And now, I know what it feels like I didn't know what it felt like to feel good all the time. And it's like literally life changing. And it's you know, it's a revelation because man, I am just putting myself in those shoes. Even for folks that are listening that you know, you tend to run in a really high level when something happens, you know, maybe you get a cold or something you're just like devastate like how do people like you driving down the street, and you see people smiling holding hands like look at them. They're they don't understand how good they have it. But for when you come out of that, you know, for any of us when you actually start to feel great because I didn't know what that was like because it's not just the physical. What you see is. We talked about, you know, the difference between health and fitness. But just how clear you are how things just kind of come together better in your in your life in your thoughts your energy level. You know? Huge thing sleep in in your food. Like, you know, like everything is just working. Well. We know that. But then we also think we can outsmart it, you know, we also think that we can't have that big of an effect until you really become aware, and you rebuild your gut. And and I also like to tell people that just because it's on someone's healthy list or someone's allowed foodless doesn't mean that it's right for you. An example for me was I really had tremendous improvements. I felt so good. I knew that. I was healing my gut. But yeah, I still was having some issues, and we could not pinpoint it and just you know, kind of irregular and still having mild bloating sometimes. And then eventually, I narrowed it down to keen wa which is great for so many people. But for me, it's not always tell people it could be kale it. And or could be something that's incredibly process junk food. You just don't know until you get healthy and. Then that's why the Fasi refueling is so powerful because then you could isolate like one thing you like, I really think it's eggs, or I really think it's whatever fill in the blank, and then, you know, and that's so much more powerful than sending away to for kit know, there's going to tell you about your food sensitivities it's much more powerful. And it also is a deterrent. So if you've ever got the flu or food, poisoning, whatever it was eight just before you like I never wanna see it again. Disgusting. I don't care what it was. Once you start to become aware of what makes you feel bad. You look I don't want that food. You have to tell me not to eat it. I don't want it. You know, literally got a story just happened right before we got on the plane, my son Brayden he went to school. And I you know, they send little pitchers again. Like, this is stuff. We didn't get. Yeah. They're sending pictures throughout the day of like, what is he doing? Wow. I don't just. I don't. I don't care that. Like, you know, as he writes script. I don't know. You know, like they chopped up some fruit. I'm layup. Okay. You know? But I'm thinking it is that like they had it was like a lot of fruit the kids share and that kind of thing, but he had a bar like I'm not gonna throw the company under the bus. But it's very Senate was like two or three ingredients vary like, you know, minimal processing and he had the bar. And then maybe like twenty minutes later, he didn't feel well. And you know, he was like literally had to pull the car over, you know, just like that, you know, I'm like because we were about to go pack because you've got to therapy for and I'm just like, this would be worse case scenario is deemed now if he throws up in my car, right? The plane even there yet. That wasn't is going to be the morning is so, but we made it home. And so, you know, needless to say, you know, the next day or whenever it was when he's feeling better, maybe two days later, and he had option of having that bar guess what he didn't want. Right. You know that thing and he has been association. He's had those bars, you know, fifty times so crazy. Yeah. It's and it's a it's a cool thing. Because like I was talking to your wife today. And we're talking about how there's disciplined, but you don't need discipline and say, I don't want this food. If you already have a neg-, you know, there's a negative association with you for that food, and that's just a much more powerful place to come from instead of the list of rules instead of someone saying, here's all the foods. You have to eliminate you know, you making the right decisions on what you wanna test. And what you suspect is giving you fits that's so much more powerful. Then you'll have to rely on discipline. He'll relying on intuition in your knowledge, and that's powerful. It's more more powerful than any. Test of your allergies of these seventy things you can't eat now because you know, in I know for a lot of folks conjure up like how could this be bad for people? How could that every single food has some issues potentially could every food has some potential benefit? And it's just understanding that you know, like, you mentioned keen wa earlier there's like these sap they're called Sapin is is like these soap like sugar molecules that can like rub some people's gastrointestinal track the wrong way for other people. Not a problem is it's amazing. It gives them health. But it's these small things that you have to pay attention to for yourself only. We can do that. It's just to pay attention and to experiment, give yourself permission. And that's what you did. Celebrate to be an expert at you. Yeah. That's the thing. Yes. The ultimate the ultimate. I wanna talk about my favorite aspect of the one three one method, and it is paying attention to the cyclical nature. Of life itself. And how we ideally are going to kind of shift and pay more attention to be more cyclical with our nutrition. And I believe you call it diet phasing talk about that. About that. Just was a a realization in speaking. With all of these experts that there's we have this natural ability to want to stay alive is what our bodies want to do is keep us alive and keep everything the same so homeo- stasis is what often will result in people gaining weight because they're like, wow. I just went Kito, and I lost all this weight. And I'm going to stay Kito because I told everyone I was Kito, but then they start gaining weight. And they can't figure out what's going on. Same thing with exercise. You know, I've been doing the same exercise program, and I lost all this weight start with and now I'm still doing this exercise program and meeting the same, but I'm gaining weight, and realizing it's very much like something we've accepted in terms of fitness. And that is just you've got to cross train. You've got to change things up. You've got to have cycles to your training. So that you're always improving your always kind of keeping the body guessing. And then taking a look at what our ancestors, did, you know, the food that was available in the winter wasn't available in the summer. And so they're forced to phase. And so that's how we have been designed to thrive, and guess what's really fun about phasing. Is you you're that next thing you're really excited about eating is right around the corner. You don't have to put your identity into a food. And I think so many people do that. They just want to put a stake in the ground and say, well, I'm vegetarian. Or I'm, you know, Ravi gin, or I'm paleo or Kito whatever it is. And I think what's probably the best way for all of us. Who approach us is? This is what serving me right now. But then phasing your diet allows you to not have to experience that that weight plateau or the weight gain that often comes when we try to do the same thing day after day week after we your two year, this it seems so captain obvious, you know, law you're saying this. I'm even thinking about you know, how we put ourselves into these boxes, and it creates so much dissonance between us to we can't just talk about the majority of things that work for all of us because it was just like, you know, paleo for life full just throwing up our own little, you know, like what set you claim it, you know, right on Kito. Well, are you don't know this? And so it's just opening ourselves up. And it's not fun to be around those kinds of people either the ones that you're like, oh, boy, you know, they're going to start talking about their whatever, and they feel kind of judgy and then most of us. We don't want to be wrong, right? Like, I don't have a dog in the fight. I just don't want to be wrong. I want to know what I should do. And so we hang on dogmatically to these labels or way of eating when really we just approached our diet from the standpoint of like, this is what's right for me right now. So first of all big shot out to all the different frameworks because all of these frameworks valuable, you know, paleo vegetarian real raw food all of these things have great value in that they give a structure they give us these things to pay attention to. But what we're really trying to in. Especially with your new book is to communicate is to not put yourself in a box. They may be hurting you and also something that might not allow for you to experience enjoy a greater level of health or to accomplish whatever you're one of the with the one three one whatever your one goal is because of a diet dogma, again, not to say that they're not valuable, right? Which you know, I saved many of those shares, but we need to really listen to our inner guidance system. First and foremost, absolutely. I love that cross training to with cross training your diet. We've accepted that from a fitness standpoint. Like, we we just know you've gotta cross train. You've got a phaser you've got to even just thinking about how athletes train, and they do it in cycles. Everything happens. Everything happens in cycles are sleep happens in cycles are hormones happened in cycles. Anything about farming everything happens in cycles when it comes to life. And that's how we were meant to thrive. It just makes sense it adds order. And it's so freeing to have that approach, you know, 'cause I think so many of us we we don't know that we are smart enough to figure this out. We really are. And we have permission to. Yes. My goodness. I love it so much and by the way, so you do incorporate. And encourage in part of the protocol there, you know, that not just died phasing, but macro phasing. Yeah, we'll talk about that a little bit. Yeah. So you know in each one of the phases are three phases in the one three one and each phase is designed specifically to target one mode of health. So that ultimately what we're doing is rebuilding your gut health, helping you fix your metabolism. Helping you understand how your body works. So you can really have the most energy and feel your best. But you also have to experiment with these things with some structure. So the third and final phase, we do something that's called macro phasing. Which is you know, if you're familiar with carb cycling, it's not carb cycling. It's literally macro phasing. So that you teach your body how to be metabolic flexible. So that you can have days where you're eating more carbohydrates. And then days where you're maybe cutting down on carbohydrates eating die that's healthy and fats, and and then a day. That's like really lean. Lean and filled with tons of greens and vegetables and fruit. And and when you teach people through the process of these three phases by the time eater that third phase you can do that. And your body knows what to do with that energy source. Not just store it as fat. And so we call it macro phasing, and that requires a little bit more structure, you you kind of have to know what you're eating, and I think sometimes people are like I don't wanna count. I don't want to know. I don't want to track. And I agree. I think we can get to obsessive about that. But from time to time, you gotta look at your Bank account. You can't just spend, you know, and every time somebody does that myself included. I'd try to do it as I suggest in the book at least once a quarter. I'm going to spend a couple of weeks just tracking because I'm always way off when I do them. Like, oh my gosh. I didn't realize I really let things slide. We all do. So it's no different from just checking out of your Bank account every once in. In a while. You've got a finite amount of energy and by doing a little bit of tracking using a simple app. Like, my fitness pal us kind of. Okay. Here's where I'm at. But I don't want people get caught up in like, you've probably know people like that. They're like, oh, I'm going Graham over, you know, and they're just miserable. The be around like LA live here like this is life, and your body is going to balance everything out for you. You know, that's mindset. It's so much more frame to look at food as fuel and your friend and medicine, it can fix it. Absolutely. Because stress even though it has zero calories. It can really cause some issues with your body and how it's even dealing with that food. Yeah. When you're so, you know, obsessive about that one gram or whatever the case might be. So it's just finding that balance. But these are all things that you know, we we have to coach we have to talk about because we've been so conditioned. It just depends on the person's story because some people listening or just like I wouldn't be that upset about, you know, going over whatever this. Yeah. Some people are. And you know, and that's just one way of being in my head of served them because we tend to do things that do work for us. And then we get so attached to them that they cause dysfunction. Right. And that's what again what I really love about. Your approach is like looking at these things. Let's talk about him. Here's some delicious food. You know? So all the information about the the protocol itself is in the book. But I wanna talk to you while I have you here on a definitely cover this. And this is something you mentioned, I think it's so important that they are going to be setbacks. To expect them and prepare accordingly. And this is something I think a lot of us. Don't get because you know, we've looking at you know, going to start next Monday. We're starting to get back from the vacation. You know, I'm gonna do this thirty days, and we'll do this sixty days, whatever something's going to happen at some point, the, you know, for the vast majority of us, it might be, you know, kid gets sick in my b you know, something car problems. It might be whatever something's going to happen that if we can just start to talk about this that something is going to happen setbacks are going to happen, but we can prepare for them and be ready when they do and not throw in the towel so two things driving. Crazy, not a fan of the term. I cheated. I think that's a term that we should use for people who break their marriage vows. I don't think we should use the word cheat for someone who decides eat a cupcake or enjoy Lhasa wine. You know, that's number one. So we have to get rid of this. Well, I messed up. So therefore, I'm done, and I blew it. I failed because we don't look at other important areas of our life that way like your faith, for example, if you have a a week where you're like gosh, I haven't spent any time reading the bible or thinking about who it is. I wanna pray over whatever it is. You don't go wealthed. I'm done for now. Like an until I decided to pick this up again here. It's a journey, you know, and you're going to have ebbs and flows. And I also think it's really important that people understand this is not about when I say this being healthy. It's not about perfection. You know, I someone said to me the other day like do eat anything process. I'm like, I'm a human. Of course, I do. But I also I just evaluated, and I think about how it made me feel and trying to eat as whole as possible. But those going to be weeks, I'm traveling. And I can't do it as well. But I don't say I'm off of health. I'm on hell on this journey, and it's just like a marriage. You know, you're gonna have weeks where you. I feel a little disconnected beer not out of the marriage. Hopefully, you know, you it's about just thinking about this is this is this is part of who I am. And there's gonna be highs and lows and to just remove any shame and guilt and give ourselves grace because this is about trying to live longer and live better live fuller and be happier. I just want to ask you so many things to talk to you. I've got one more question. I want to ask you about. And it's a statement that you mentioned in the book is that you have to choose your heart. You have to choose your heart. First of all, what does that mean for people because I was like, okay. What is it where she go? All that's what this means. And it's a phrase, I think a lot of us have heard before and in the book specifically, I reference a friend who called and said, you know, I-. How's it going? She's doing the one through a method. It's always funny when you have a friend or family member that you're trying to help. And she goes, oh, it's going good. But I just I don't like having to like in the beginning stages like know, how many fat grams or Abou how many carbohydrates I just wanna eat food. And I said you you can it's it's a short period of time. It's understanding and you're gonna get to a place where it's intuitive. But you've got to decide what what hard do you want to deal with because you know, what else was really hard feeling like crap. You know, also is really hard understanding that you're not gonna live as long and your brain is going to be as sharp, and you know, also star is not fitting, your jeans. And feeling like, you're a slave to your next workout that's hard to so choose your heart. Because this isn't that hard. You know, he's spent a couple of weeks maybe doing for some people. It's less than that. He started to understand like, oh, wow. This is when I'm eating this way. I started to feel really good. And and so I think sometimes were. We're used to doing the easy hard thing. When there's there's probably another way that isn't as hard. It's just new us love it. Choose your heart. You get to choose to choose. Part of this book. I say it's your choice. You know, there's there are no hard and fast rules that everything's suggestion. You know, and I try to give all of you wanna try this great. This is probably going to work the best if not try this. So there's lots of options because you sit in the driver's seat. And no one knows you better than you. If if eliminating something from your diet that you'll read about his inflammatory if that means you're going to be a pain in the butt to love with and miserable. Then don't eliminate it. You know, have it if you're fasting, and you cannot think about getting through your morning without your your protein, shake, well, then have it. You're the person in charge. But no how it's affecting you and make a decision. That's right for you. Absolutely. Absolutely. So good and where they can connect with you online. Awesome. Yeah. So the piece is really important to me to both of us because knowledge is great. But if you're not if you know it, and you're not making those changes why why is that? That happening. And we know that's mindset. So I was really fortunate enough. The publisher said, you know, we get this is important to you. And they allow me to create kind of a mindset coaching programs. He just pop in your ear buds, and listen and help to kind of reverse engineer, the right mindset to make this kind of change or any kind of change starts with belief. So the mindset training that free piece is available to anyone who preordered the book, and you just enter your order number at one three one book dot com, you can enter your order number from Barnes and noble, Amazon, anywhere. He repurchased it. And you can also go that link to order the book. It's pretty simple to connect with me online. Hit me up on Instagram. That's cool. I'm schilling Johnson on Instagram semi DM. And I love having new listeners for the lean shell so hopefully, people stop by and say Hello on the podcast. Also, all so, by the way, you're one of the few people that I'd like watch, you know, and it's. Grimm. Impose I read just about everything. I don't know. Why just love you? You know, it just you know, I love the content, and if you're gonna follow somebody on social media should be somebody that, you know, makes you smile makes you think and doesn't make you feel Chitty Chitty bang bang. I'm not yourself. I told you this before I very very selective about what I take in on in social media, and you and your family and your wife and your kids so good you need your own show. So my happen. I know who listen thank you so much really for coming to see me and hang out. And I appreciate you so much this book is just something special and really excited. Well, you one of my favorite people favorite podcast. I mean, seriously, there's such a huge data. Gratitude so many people have to you for teaching us. How important it is to take care of our health inside out for thanks for having me here. I received that. Thank you. Thank you. Thank you. Everybody should lean Johnson. I hope you enjoyed that. And I hope that you will reach out to Sean he is the model health show on Instagram reach out to them. And let them know the you subscribe to a show, by the way, while you're doing that you should make sure you're subscribe to mind to because some of you, you just you wait for the episodes to show up. You're not subscribed. And that you don't want to do that. Because I can't even tell you the number of times we've released an episode and then deleted it. And only the people who are subscribed. Got to hear all the good stuff. Don't want to happen. Listen, I love you. I mean it and I'll talk to you soon.

Shawn Stevenson Brett Kito Charlene Johnson ketosis Daniel Ayman Dr vaulter Longo New York Times Sean Shalini Johnson wa producer Hal Newt pete Michael Jordan California soccer Kito
10 Healthy Habits That Aren't Fitness and Nutrition

No Meat Athlete Radio

48:09 min | 2 years ago

10 Healthy Habits That Aren't Fitness and Nutrition

"This episode of nomadic radio is brought to you by woop the performance tool. That is changing the way people track their fitness and optimize, their training through a wrist worn, heart rate, monitor that provides analytics, and insights on recovery strain and sleep. Learn more woop dot com. That's W H, O O, P dot com and use code. No meat at checkout as a fifteen percent. Hi, this is help Kareem. Hi, this is Katie from Washington DC near less, no meat radio. Madam a little tired this morning. Yard. He's on a little bit. Little sniffly as well. I am little Sisley reality. Yeah. I'm hoping it's allergies cold. I don't know we were but I'm tired because I have my band has really really big show this weekend. We're out we're out late practicing last night. Yeah. Whereas whereas how, you know, just the premier station Blackman down poem. That's the same that you've been playing the third or third gig there. Okay. I, I actually we're much more regularly than that. No, no third gig. We're debut what your new new songs. This is I want have more talk with your band. I'd love to hear. But I have an interesting band tidbit related to, you know, I'd love to hear that as far as I know. So Astros, people aren't always like a microbe rule craft beer place and breweries just sprout up left and right. You can't keep track of them. I don't know if there are thirty downtown now or, you know, in the vicinity down. There are a lot whole lot and do just always or more. And it's always like, well, how can ashville positive support more breweries? When you never see them fail. And only, I only know that two of them ever failed until last weekend. I heard that a third one failed. Yes. Used to be habitat brewing. Yup. Is now gone. Not I wondered if it was coincidence. That that was. Debut show their I paid game. What's the name of the band again? I love primitive, primitive studio. Joe? We we're actually talking about that. We were joking about that last night. We were. We've been playing together for three years and just about. And, and we were talking about our first show and it was that habitat and then we realized that we outlasted habitat, which in, like you're saying the Nashville to LS debris is pretty big deal. So definitely is. I was going to spend it more towards. Your band cause the downfall and that was it or just maybe indicative of bad decisions. I like the positive spin. That's no knows is very positive. And you know how much we made from the how much would you guess fifteen dollars thirty five dollars? Right. Yeah. Slip through. And so the first paid gig it. We got a percentage of the bar dab in no one was there. We make thirty five bucks. Did you did you get? Okay, did you get your free beer? At least we did get free beer. So if you count, that is probably able that mile van days, I think. I don't know if we ever got much money we always got free beer, and we'll won't be sold CDs without money. But I don't think we took like a portion of the door or anything you to pay that merch get that merchantmen. Emergency. It won't always promote it and all that. No. Now we've never played anywhere that actually charges at the door. But I live at least at. At tampa. They have a guarantee so that helps. Okay, good. The ones that show that's Friday, Friday night. If you're in the if you're in the Asheville, black mountain, North Carolina anywhere on the east coast, you should really come down to eighty two. Fan. That'd be a cool experience. Yeah. Up at Doug's gig and see him play. And you're going to be that, right? Unless you won't be. The city soccer game. Okay. All right. I guess that's that's acceptable. But yeah. Anyway. Well, that's, that's cool. I like that hobby and actually ties in a little bit, too. Our episode topic today. It's something that is probably a healthy habit of virtual anymore, introduction content. Before we move onto to the main thing. No, I don't think so. But we should address that we were out last week. And if you miss an episode if you noticed we miss an episode. I think we might a tease it on the last upset, but I went to the beach. That's why we didn't do it. I took full week of vacation, we met and I needed some time apart which was good and, and an hour back. But that's why we didn't have enough so last week. Yeah. I think we may have maybe said to be we're going to play a replay or something now actually cut that out, because at right after we recorded that we decided not to play reprint. Okay. Well, then I think we're good but yeah, we missed one. But that's okay. We're, we're we've been pretty consistent. This is the most consistent thing. We've done it and we'd athlete. So I'm cool with that. Oh, I do have one more. Interesting. I want to thank everybody who went and we played that made that bug for for reviews a couple of weeks ago, and I went and looked at him. And sh we had drowned out the one star, you're a shrill for the meat industry. She'll for. Yeah. Yeah. We some several people live left us reviews. It I'm just really grateful for that. Very nice. I haven't I never read reviews anything, I've made it a point because I just can't if I do like like everyone, I will focus on the one bad one, and forget to eighty good ones. And I was looking at it 'cause we are putting the measuring the podcasts at a new Email campaign, we're doing and we were going to say how many but he's one of their kind of glance at it, and like I just couldn't help but read like three one star ones that I could see on the first page and. I just hate him just reading your views now. I know I don't do it. Yeah, but I really appreciate the positive and those there are so many more, though. So that's. Definitely very good deflect. Anyway. You know what's interesting about I don't know if this is how podcasts are, and then we'll get onto. Like they're like, when you find books on Amazon, like if you look at the pattern of reviews, it's always kind of interesting to me, as, like somehow indicative of the book or you can like the books on Amazon are like the lots of five stars flights that if you were four stars, fewer three and then as it goes on to on you have almost none. But I've always wondered like should I have more serves because Seth Godin is kind of guy who I consider a mentor has always said the key to being a successful author, a good, good author who's doing good work is get lots of one-star reviews, but don't read them. Meaning if you're not getting one serve. You're kind of not doing anything pushing the boundaries at all you kind of doing predictable stuff. Our podcast gets a ton of five star reviews and a lot of fours, and then a whole lot of ones like more ones in probably two threes, way more. And I don't know if that's a podcast thing, having looked at other pockets, but I don't know if it's a podcast thing, where like you're just more polarizing to, to be listened to then. Do you read a book? But I just not interesting. So I don't really know or maybe maybe somehow, we are more polarizing on the podcasts. Well, maybe you 'cause one serve us. Everything's going back to me. But it but depending positively getting things that's good and would say, well, so this is kind of interesting, again, we don't need. Maybe this is why we're getting is keep going. Too much about them too much about us. And, and also I read several that the sound quality was up to snuff, so that's something that you wouldn't get in like a Amazon review. Right. Although I get dope by the kindle version. It's horrible. I've seen that one really, which is my phone that. Thanks, everybody for listening, and thanks for your positive reviews. It really it, it helps and it feels good. Yes. And so we do, we'd never ever do plug this, or so rare compared to other podcasts. So I'm gonna do it again. If you'd like to show, please, please. Please go there and leave us. Nice reviews die tunes. That's where I can just place. You can leave once we're not gonna read, I'm really not rename one, because I just I just realized why I don't it's not good for me. Well, I, 'cause I've been I've been paying more attention to all of our stats, and rakings and everything. So I actually have been looking at them, and I really appreciate them. Me too. But you shouldn't look at. It was it makes it makes I think it makes it makes it harder to make good content when you use. Okay. All right. We didn't got we need primitive studio reviews either. Journal. Let's get to the actual content. So the idea we have enough. So today is one that I like a whole lot. It is. Well, let's get right to it is healthy habits besides attrition. We always talk about nutrition and food, we talked about mindset to that's kind of one of our things. But it's this is an easy topic because we think first of those things I saying nutrition food. That's not right nutrition, and exercise or what were you talking about those, the obvious things you think about when you talking about health, but there was a whole lot more than that. Those probably are the biggest pieces I dunno nutrition. I think really is. But there's lots more and I'm a really big fan of the blue zones book which if you had not read that check it out. It is still my favorite health book, just a nice inspiring picture of what a healthy healthy life that doesn't seem like overly. Strict is. And I think that's part of it, having something, not overly strict probably contributes to your health. Because once you add strictness you had stress, and that kind of gets to what we're talking about today. All the other things that are part of health. I just could be part of longevity at the ones, I thought of kind of our, because I know them as, as keys to that. But. Just things things to help that aren't those things. So. I've been reading a little bit, Doug. We kind of like the lawn jeopardy topic, just something that is sort of interesting to me. You wanna live to be a thousand I do. And I'm increasingly pessimistic, about that, because of artificial intelligence. I think you're going to destroy us too early. They're gonna they're gonna they're gonna they're gonna come and just destroy the world. They can take over as come already here. They're going to the rising up. It's what's happening. See you won't see because you'll just be suddenly dead one day because because of bomb dropped on your house from a drone robot. You know, I think I watch testing -nificant more likely that. It could be the they last longer than us. But probably because we've burned everything down in the seawater, have risen and Calderoni. Cops. Anyway. Yeah. So from an individual perspective, though, longevity. And like the idea of what Ted talk is that they just fine. Everything. A Ted ex. And it's the kind of research we do out here. But anyway, there's a guy named vaulter Longo who I think is cool. And my dad just did his fasting mimicking diet, which kind of address. I think it's so he thinks that not having food. This is on topic. By the way, this is not far from what we are talking about. So I'm happy to expand. Not in food is a part of our evolution and our bodies, depend on periods, where we just don't have much to eat and uses that time to go do a bunch of internal repair and, and set you up for long term health. So that's fasting what he has determined as a more practical way to do it. But it's not intimate investing. That's, that's kind of different but I guess it has some of the same stuff. But his, his whole thing, is this five day thing where you eat pretty low calorie think it's like eight hundred to two thousand maybe calories for one hundred fifty hundred sixty pound person. And so you're not totally depriving yourself. It's not like a miserable thing, but you do this once every three months. It's, it's all packaged food and stuff, which is how he profits, but I think most of his stuff just goes into research funds, and he can't even get the money. It's something like that. But he just he just appears to be very, very smart with the work he's done the research. He's done online jeopardy, and this whole fasting. Mimicking idea is really interesting to me, but you can you can be into him without doing fascinating. He's does a whole lot of interesting. Jodi info and a lot of is related to blue which I think is, why like him one of them is. So this is this is perhaps, this is my first thing I would mention here as far as healthy habits. I guess you'd call this, exercise, but gardening is the thing that he says, I know and you're, you're gardener. Now, everybody's garden is flourishing hope so nice timely thing. But one of the best activities you can do that is that was mentioned many times in the blue zones, people who kind of lived in hilly terrain and walked naturally on hills, but like that and gardening, where the kind of their primary exercise and they weren't deliberate exercise. They were just things that were part of your life regarding, I think, Longo says, is specifically good for bone health that it was like one of the best activities there in maybe the best for bone health. So as, as you get older don't have big deal you break a hip, when you're when you're eighty and that's not good. So what do you know why, why is it gardening? So good for it. I don't know. I can only imagine it's from being in different positions standing up squatting down a lot without weight. But like in all different ways in supporting your. Different ways. I just think it puts dresses on bones and makes your body adapt. Yeah, could be the connection with the soil. If you do your gardening barefoot could be actually a grounding affect, which, which could you could make an argument is a healthy habit. There's a lot of research saying it doesn't matter. But. Nine exercise, how the but we know at least one person we into frenzy the super into it. I should say there's a lot of issues that says it is, I have never looked closely said. Made my own decision about it. But I know there's stuff on both sides. Yeah. Well, I mean, I'm all for that, and I will say that, you know, beyond just I mean beyond just the bone health. The gardening is just bringing me so much joy this year. So it's not just the bone health. It's not just the just pretty it's like making like I only really into it. I'm checking it every day and out there on these long team calls, we have them. So there weeding the garden. That is a good way to do it for sure. And I don't know. It's just it's like bring me a ton of joy. And we haven't even gotten any food yet except for greens. Yeah. So we've only started using ours recently, and I haven't seen thing don't even the one who the garden Aaron does it with the kids and they do a bunch now. And then I'll help out a little bit, but it's not what going to do is cook the food that has made from the garden. And I, I don't know the other day. They were doing stuff bringing in just like herbs but we making something with it. And it just I was like, man. This is what is all about this warm weather getting food from the garden making healthy food from it. It just. Yeah. Yeah. Life is good. Good. I like those good. So I'm going to go yet again another thing. Okay. What you get when you're gardening that, that can become you're, you're saying you're doing it is progress. You see progress happening right there in front of you in a one of the most tangible senses, there is you see something growing in front of you that you did, and then you could eat it, and it's your thing, right? It could be your checking on each day or week or whatever, and you're going to maintaining it, and it's this sense of purpose, which is a huge very, very often cited longevity pillar, just having somebody, do you hear all these stats about people retiring or dying as soon as they retire within whatever three or five years stats are really high. And it's thought because it's like something to censor purposes gone, and you body just punts. So that's it. Guarding one small way to do that. Yeah. I agree. Taking all your only taking all your healthy habits. No, it didn't actually. No good. All right. So I got I'll do one that I am just four days into getting into again. Like this. You're going to, like some like I mentioned in that tend to anniversary episode. I said, I have a lot of things right. Do it for a little while. And I say this is the big deal and then I realized, I only did it for a month. Well, I'm four days or I guess today's day five into thirty meditation challenge that we're hosting here. And, and I'm loving it and I you know, grantable in couple of days in so we'll see what happens. You have to hold me. Hold me to it. And check in with me next month sometime I. But it just that right now we're only taking a few minutes today. It just feels really good to have that time. And, and so I've been doing it with Katie meditating with Katie and what I've found is we're doing it in the evening like after dinner and what I found is that instead of. I don't know go off and doing something of her own or watching something, or I don't know doing something that's like not as healthy habit. We're going meditating and then we're just like hanging out afterwards. We're like talking and just like, I don't know it's been it's like brought us together in a way that then kind of sparks a bunch of other nice activities. So I don't think that, that's one of the like they're thousands of benefits to meditation. That's probably not one of them, but it's been a nice little side effect. Yeah. Absolutely. I have maybe meditated at one time with Aaron. And I think we didn't do it again because it was weird sort of like I just couldn't think about anything. But, but that I thought we were like back to back or something. I think is that how you guys do it in the same room. Okay. We were doing some sort of deliberate activity. I don't know what it was. But anyway. Okay. And that and that's not weird or anything. Or maybe we were the first time like, when we recorded a podcast in person, I don't know. There's a little weird the first time. But no. It hasn't. It hasn't been hasn't been weird. It's been nice. I don't know. It's been kind of like a this is an activity where you can do. I don't know. It's been good. But, you know, of course, aside from that there's the all the happiness benefits and brain health benefits and all kinds of things that comes with meditation. Matt of those things, I've wondered about meditation, as far as the amount of time that is required to experience benefits, you would kind of think, like a lot of things when our life is so, so hectic and increasingly hectic that. Any bit of something that's the opposite of that any break from that is good, right? And of course, good, but perhaps, the first five minutes of meditation are really the most valuable ones. And then if you can get up to an hour, half an hour, or whatever that, like, maybe there's kind of diminishing returns to it because the first five or like where your body really just does, it's your brain. I should say really just gets what it needs as much as possible. So I wondered like our when we talk about profound benefits of tation when I see those usually, they're based on studies of like twelve or fifteen minutes a day, which I think view as sort of a reasonable amount. And that's maybe why they choose that. But I've always wanted like, if you're meditating for two or three or five minutes are you getting a whole bunch of the benefits just from that? Or is it more like the only point of that it's a developer practice so you can reach these higher points because maybe you maybe meditation requires that amount of time, like, you know, ten twenty minutes to really sink into where you get those benefits? I've heard effort both things actually Matt Yeager who's, who's leading this challenge is a very experienced meditators. He he says that fifteen to twenty minutes is where you really start seeing the big benefits. Okay. So that's, that's probably why we're working up to that challenge. But I have also heard that once you're once you've gotten it that, like, once you. Have gotten the you know, you're really good at the twenty minutes, and you can drop into a deep meditation, and then then just a couple of minutes, a day, you can drop into that really quickly for two minutes or something, and it will be a total. Reset for you. Cope. So good man. No. I will also offer something that is for someone who just says, I'm not going to meditate. Another healthy habit would be doing anything. That is mimicking meditation in terms of you're just not. You're just not doing your phone or being stimulated by information coming in even from something as what I think is usually positive as a book. To just kind of do nothing. And like let yourself go garden. Or watch out, you know, watch birds, you know, like. You're just you're just they're not really thinking about anything with no purpose of thought you're just sort of observing. I think that's really beneficial. If you're not going to do the meditation, and that's just not your thing. I think you can get you can simulate it with with things like that. You know, that's an interesting comment and something I've been thinking a lot about recently. Because I have a habit, good or bad. I'm not sure of. Throwing on a podcast like whenever I'm alone pretty much. So maybe not when I'm working, but I'm gardening or if I'm washing the dishes, or mowing the lawn or in the car or whatever I have a podcast going, and it's like constant, even if it's an entertainment podcast, it's like constant like information just being thrown at my face. Right. And, and sometimes I get done with that stuff. And I'm just exhausted here. Even though it was like a fun, fun thing. And like, I don't know I'm thinking that I need to spend more time in silence. Yeah. I mean who really knows? But I think I think there's definitely something to that, right. Like the. It just seems like recently, it's kind of maybe coming back the other way, but for a long time, and in my life for me, it was like as, as often as possible be dumping. Something good into your mind. Use technology to make sure you're always learning or always multitasking in some way. Often you probably something like guard and you can do it. We're doesn't doesn't impact your activity to be multitasking or was running like I did. Right. It was always that it's in with his washing. I've done that to listen to something often educational or inspiring. Even doing something like that. And just thinking, like maximize even says when you go to bed lot of people do this. Listen, something when they go to bed probably slightly, better than watching TV show to fall asleep to. But still just just constant inputted racially, you said so hard to note, like I surely socialization like when you think about gardening in our history, probably involved, often, lots of conversation, Shirley involve, lots of conversation and company and input. But yeah, you're right. I think I think, surely, we are designed to have some have some downtime, right. Brady just processing and not just during sleepy they would probably times. So I think who knows how never seen any research on that. But I think. Strikes me as something that is fairly intuitive that we should we should have. But you know what this theme? We talk about so much the phases of life thing. It just I think for me. That's how it works. We'll debate is we're all I wanna do is listen to things like that, and then I'll go through times, where I don't want any of that. I just I don't know. To me it balances out in that way. And I found that, that works. Yeah. That's probably true too. And go through phases where like I all I wanted to listen to podcasts when I'm running and his last thing I want to do right now, which kind of leads me to this, this leads me to my next one, which is forest bathing. This is when I know you're really into what, what is forced bathing. I don't know what that is. It's a Japanese principal practice called Chin-Sheng Marin Yokoo. And they were dealing with a lot of depression and anxiety and. Kind of poor health and for people in the city. So they started busing them out to the forest not to exercise not to do anything, but to simply, like walk slowly and just take in the nature, you know, just like taking the sounds be quiet me there sit or walk slowly just kind of be in nature. And they call it they call it force bathing. Okay. Shivnarine Yoku, which is. Shivnarine is forest and Yoku bathing. I'm sure I'm pronouncing that wrong. But they like they studied it for a long time. And they saw a drastic reduction in those issues and just a big health benefit from just simply being in the forest yes, I do believe that and he joked about me, not being into that, because it's an outdoor activity. But. Makes total sense. Right. We, if we've all been in nature than it's kind of a natural that we now have these cities, I always like that example, if there was a monkey got loose during the Atlanta Olympics in ninety six and it was like all this new Serb at this monkey, how he was doing all these funny things in the city and like out of his natural habitat and eating out of garbage cans, and just like having to work in a city and it seems so weird to see him out of nature out of you know where he should be. And we are that monkey. We'd like we've just created this, my reverse is where we are now. We have roads everywhere, and we don't really have to be in nature or subject to the forces of nature so much. So I think I think certainly if part of our if one of the clues and not that there's not necessarily like foolproof, but if one of the clues is. We should find happiness and specifically health. Like we're talking about here by doing things similar to the way, we've done them for tens or hundreds of thousands of years, then being in amongst trees and nature and not indoors is one of them. Yeah. I am fully over that as much as I do plan about direct to outdoors reason get bored with them and then to find much more fun inside. I can appreciate that. And I when I got on my porch in the middle of the day, like in just look up at the mountains, and be all these foliage and leaves you can feel him about he'd be different in like thirty seconds time. I just feel that something happens. And it's I don't know all that input noise and stuff just goes away. So, right. Totally huge. Aside from just being outside. You're getting fed him d you're getting fresh air. You're getting kind of all these, like little things that will give you a hit of. You know, whatever, and you can this podcast while you do it. Just Instagram the shit out of it. Can't mean to say that. We're I'm sorry, I'm going to eat again. All right. We got a couple more. I think, but I think we should probably take a second to think our sponsor here. Definitely should this episode of told me, I think radio is brought to you by whoop the performance tool that is changing the way people track their fitness and optimize, their training whoop is a risk worn, heart rate, monitor the pears to their app that provides analytics and insights on three key areas. I is strain with insights into heart rate average heart rate resting heart rate, max heart rate and calories. Burned even auto detects activities like running cycling yoga meditation and rates the strain level. Would probably detect force bathing. I think it would not do that. Walking tease Lewis. Yeah. You're probably right about you might trick it into thinking. You are you meditating you know. Yeah. It does detect meditation. Yeah. So that might answer. My question about can you simulate meditation billion watching birds or true, at least at least in the trick technology? Maybe I don't know. I'll have to put that to the test. We wouldn't want to treat the back that we love the. No. Absolutely. So next is recovery. Looks at heart rate, variability resting heart rate, and your sleep quality, which spoiler alert coming up in my in my ooh. We habits you get a recovery score. When you wake up which lets the app know how hard your body's working, and then you can use that to get insights into your body is ready to be pushed again, ready to be strained again, or if it just needs more rest finally sleep, the big one, we were just mentioned monitors heart rate throughout sleep to look at your sleep quality, your sleep cycles. And the times within each of those stages of sleep, which includes REM, deep and light sleep on the then gives you sleep performance insights, based on your actually verse. The amount you're needing so you can figure out, not go into a deficit and get yourself back ready to train again. That's right. Basically whooping provides an insight into your training and recovery. Unlike anything, we have seen before, so we want you to learn more about it. Visit woop dot com. That's W H, O O, P dot com. When you ready to get started you can use the code no meat at checkout to save fifteen percent on whoop. And of course, be supporting mayday radio since they've been a sponsor of ours for a long time, one of our longest running sponsors. That's right. We're very grateful in scrape product. Yes. All right. All right. Onto the next I mentioned that I have sleep, but I'm not gonna do that one yet. Because I don't really think that as a healthy habit. It's just something you do. So it's a bonus. Full disclosure. I have it to you. It must be something to it. Standing versus sitting move. I get I guess they have it would be don't sit. Sitting is the new smoking sitting is the new smoking, or was in two thousand fifteen. Maybe something is the new the new sitting now. Oh, you know, you've made it when Instagram and the new city. Yeah. I don't know. But I do see this often coming up. I mentioned if you episodes ago, Kelly start the guy who writes becoming a simple level. I think I think his bond as mobility, WADA dot com ably W O deep and he's all about mobility, and he has his little checklist. And one of his, he just he just seems really really get. He's a PHD and has gotten a ton of great results. Great resume as where it helping people with mobility. Hit one of the things that just like whenever you, if you find yourself, sitting you're doing something wrong. Basically, he just thinks is the worst thing you could be doing sitting again looking back at like nature. We didn't really have chairs that we would sit in all day. Maybe, maybe we found rocks were the right position or sat on the ground, but that's not all that comfortable for very long. So. I don't I don't know if there's the evidence to say we should never ever be sitting. I think during mealtimes where she show that's one of the zones things as you should sit during while you're eating. And maybe it's just because that slows you down a means means you're not eating fast. Core. Encourage you not to eat fast. But I think and I'm not alone in this sitting is a modern invention that really does a lot of stuff that messes up and I mentioned earlier the idea of falling as you get older and breaking something just kind of starting to come around this idea that, that mobility is a huge piece of health, and even of fitness if you want whereas I made that goal this year to get myself in the best shape of my life, and I didn't really know how to define that. I was it was just a weird thing that I knew that it would have awesome strength training. I thought it should involve some running, but I totally miss his mobility piece, which I've only come about as a result of realizing from Moi, how immobile I was. And it just has occurred to me like as I've gotten older, and you know, been halfway active for sure done some not like I've sat around for the past fifteen years. Right. I've done lots of things including the whole running. If you norm ability and doing do repetitive activity like running. You know, you can be really declining in that if, if you're not doing things deliberately to make sure you, you don't, and I think, as far as quality of life goes, once you hit your forties and fifties. And then way beyond that it just is that mobile mobility is a huge thing. And perhaps having mobility allows you to do some of these other things that we're talking about, like get out in nature. Go garden walk on hills of the exercise. And you might if you start to lose mobility, and it's a big pain to move then you tend to be inside more in not gardening or head since per. So what do you what do you do about it? What I'm doing about it is reading the book actually done anything yet with it. It's a it's a big book, and it, he says, if you understand this, you really have to read this whole beginning part of it, which I should just just start implementing, and then learn as I'm doing that instead of. Feeling like I need to get all of it before. I can be in. Yeah. So in some ways that procrastination admittedly. But what can I mean? What kind of movements are we talking about here? A lot of them. It's not. I mean, there's a lot of foam rolling type things. You know, those those little ball things, what are they not the cross ball? You can use the calls, but those little balls that are softer than that. And their propose. Yep. Stretching like using using tools and things to help you get really deep stretches, and then a lot of just like the gym activities. So I think this could be a. This could be your strength program. If you wanted your strength we're going to phones on, mobility, I think there's a lot in there. I did not read the entire book yet. So I could be sort of misquoting misrepresenting this. But just in leaving through like what the actual actors czar I get that sense. That a lot of it is doing a really good. Pistol squat and having yourself, make sure you're doing everything not doing it just for what it does for your shape, but doing it perfectly and using it sort of as a test to make sure you have the proper mobility to do it. So. Hey, crew. Yeah. So that's something I'm into. I hope they will get more into that and have a lot more share about that in the next few months. They go to for that was don't sit too much and, and focusing. Yeah. Yeah. All right. I've got two more. If you don't count sleep. K. The first one is gratitude. It's a great one. Yeah. And this is one that I have fallen out of my gratitude practice. But when that catered, I did for years daily gratitude. And it was just simply to, like, what we did was, we just simply pick three things you're thankful for that day and just said, them and didn't go into detail. But that's simple act of just thinking about the things we're great before. Made just like it just brought a bunch of like joy and happiness and helped us kind of meditate on the positive things about life, and I don't know. It's just a really positive thing. And there's a lot of links between gratitude and happiness. And happiness is a big part of help along jeopardy. Yeah there's a whole lot with that. And I have also I used to be in a guy who team my think where it was like it's such a small little thing, and it's like it's a it's not even out in the world unless I guess if you're writing it down, it's kinda just in your head. Do you remember to think and feel this way, and that for me has always made it hard to actually do? And so when I was consistent about it, the reason I was because I had a little cue for it, which was that the last five minutes, my run, whenever it was five minutes from home, wrapping up, Iran kind of going into slow cooldown mode. That's when I would do it. And as long as you're running all the time, then there you go. There you go. You have a way to be grad big Rachel, every time every day. But as running I lost that. So that's. I hear it all the time. This idea that, like, especially the kind of trade expectation for appreciation just in relationships and in a lot of things, and that just kind of breeds happiness. And like you said, happiness, huge part of habits entertainment part of, of living long and being healthy. So I, I agree that is as one that is really important. And when I would like to get better at want, the D-Notice short-term, like, do you immediately or when you're in the habit of doing that, do you notice yourself being happier because I, I must say that I did not when I was doing that. I liked when I was doing it. I felt good about myself for having remembered to be grateful. But I don't I can't say that, like, I suddenly my whole life was just different. I was just my outlook was better. I don't know that didn't really happen for me. I mean sometimes, if you know, if you're doing it together in, if you do kind of like bring up a little story or a little something or the especially Ella person does it and then you laugh and have a good time about that. Anything that can bring Sam just immediate hit of happiness. And actually, you know, I just I don't know why this didn't never occurred to me, but I said we were out of the happy ended the gratitude practice. But actually, it's something we do with, with allies, every night, I was just gonna mention that. Yeah. Right before bed. Like during the nighttime routine bedtime routine. We ask her what made her happy that day. And I guess it's not something that I do like I don't always say it, but she does. And that's been like a really it's been, you know, we started it more as a way to like process, emotions and kind of a good habit to, to get into. But that's exactly what it is gonna to practice should have thought about. I think that is good parenting. Thanks. I'm out on that hunting lobby will do that. That's great. We have not been in have, but we used to do the dinner table go around and everyone just not like as a as a blessing before the number just as reading we just sort of said, hey, this is something to talk about with kids young being when they were younger, it was quite easy for that to become the whole dinner table conversation, just totally religion. So always at least with, you know two and a half year old, it's hilarious to see what they come up with. Yeah, totally. So good. One. That dovetails a sort of into one that is crucial, which is socializing the next frontier. Yeah. I knew it would be because you're always never seen having a beer with somebody. Yeah. And I know you like the social aspect. Yeah. I'm increasingly aware of the importance of being social, and especially from working online, and by ourselves, you know, it's kind of isolating I actually met some well, Newsome know someone who I talked to the other day for the first couple of years, and she had started working at home, and then stopped, because she said she just couldn't she said it was just too, too isolating for her. So she ended up going volunteering at her church and being paid for that. Now. But it just I don't know like that's in the past two years. Especially the past one year. I've just realized like that, I don't I don't have a whole bunch of that naturally starting to with the kids now getting into soccer and we meet their friends, and we meet their parents, and we've got that happening. Now. But I don't know. I'm just I just always sort of seek out alone time. And like I just really like reading and learning and all that stuff. And that's that's mostly a solo activity. So. I don't know. I just think it's good. I had that gold, beginning this year, which I've kind of done, I wouldn't have been great at it, which was just sort of making efforts to reach out a mortar people not not nearly like making a phone call and talking to someone every week or month. But, like just just shooting emails over people and say, hey, how's it going just want to check in and say, hi nothing else? No, no other reason just trying to kind of like. I don't know if build it the right word, but just like reactivate sort of the social web, that I have. So very important thing, huge part of the blue zones of happiness book, which we had debuting your own or the podcast, talk about that book a couple years ago. So goes into that one if you like this. And again, if you buy happiness is a part of health, and he makes the argument that it completely is that it just that an lunch, every really go hand in hand. That socializing by extension is a huge part of health. So it it's a good one, and it's one of the things you gotta divine your if you can design your environment to put yourself near people. That's one of the biggest things you can do rather than saying, I'm gonna make more effort to be social, but do what you can, which which working from home, in the aware is probably not the best designed for that. But no, but. Yeah. Which is the problem. I mean, it's one of those things like both of us and probably anybody who works from home deals with this is like, unless you make plans in the evening or something like that, if you work from home, and, you know, my talk to some people like you, and I talk every day pretty much and. But then Katie gets home and we get back into rhythm of things, and I'll, I'll never leave the property. Oh, yeah. Which, which is I don't know, like those days, if I have more than one of those days consecutively than. I don't know. I start getting really anti. Yeah. I think it's good to be sensitive to, because I've, I've definitely gone three or four days, without it, and then I started out with it, but nowadays, I do tend to notice if I don't even do it once today. Yeah, but, but I think so beyond just the happiness and I don't know if this is proven. Although I imagine it probably is the community aspect, I think is, is wildly important just because like if something happens, you know, as you get older, as I don't know, if you're if you're just in need, like to know that you have people that you can rely on and a community that will support you, I feel like that's just a really important aspect of life. Definitely, I think in the book. The, the way a lot of these zones cultures tend to like the elders. Kind of don't go live in an old age home. They live with generations, and they're respected, and like sort of they move into this new purpose of life, which is to be that role. And you're right. They like they are just purely from a practical says, not talking about happiness. They're in an environment where they can be supported and where they can provide support in some ways. So just like completely practically speaking being more social as and I think I've been saying, like it's linked via happiness. But in fact, now, the thing about more. I'm not sure that it I think it's I think it actually is one of those things where like it's just you just read it as a direct link to, to longevity even before this is happiness came out, I've seen, I think think magazine articles about just how important being socialized to health. Good. All right. Any more beer? Government. That means doing activities, maybe not a healthy habit dog. That's true. You're going to go for a run you into some ability exercises that all right? Let's we could we could garden we could force bay together. All right. Sleep is my last one, but you me to do. You have any more. I have no more money. Why don't you take on sleep? I'm not an expert in sleep. It's something I've, I've got really into this year because I realized when I started this activity tracking stuff that I was not getting very much deep sleep at all. My woes was sleeper well told in previous pockets episodes, you can go listen to those from the I don't know. In February maybe of twenty nine thousand. But yeah, I mean it's just one of the things that's kind of your operating system. It just sort of like helps everything else go, I don't know about sleep and longevity specifically or sleep and health. Obviously sleep sleep is linked to help. I don't know what the specific stats are what? You know, if you're sleeping less than six hours and there are some people who naturally do sleep less than others. But they're pretty rare, the ones who can see less than six hours and truly not not suffer for it. Yeah. I just think this is one of the things like it's really you don't you don't actively sleep better. You don't focus more on sleep when you're sleeping. It's something that you have to kind of set the environment to do. And one of the things was is that I found that, like, although I spent a lot of energy learning about it and just testing giving things and trying to things the things that make a difference aren't like big. It's not like I'm starting a meditation habit. And I'm going to have to now have twenty minutes a day that I do meditation, and it's a bad thing or have twenty minutes a day. But like it's it's easier than that. It's all you have to do is change something about your environment for the most part, and you do it. So like spending thirty dollars on blackout curtains for me made a huge difference 'cause we have a lot of light that comes into our bedroom, if we don't have that that's negative big difference, buying the way to blanket. So these are all spending money things because you can also just eliminate the lights in your room but electrical tape over any flashing lights or things in your room. So he will only do there to fire. But like little like one time activities. Some things are more habitual like don't have screen time in our leading up to bedtime that maybe take some willpower to, to do, but none of this requires more of your time for the most part. So just one of those things to put some time I guess invest sometime in making your sleep good. And then it sort of begins to pay off after that. Hey, we had a podcast listeners, ask, what way to blink use? Yes. And then we did I saw that. I think it was j right into the nature, the friend of mine. But anyway, yeah, it was a generic when I got off Amazon. I actually shared linked to Jesse to share with community. But I just waited with glass beads and hundred percent, cotton, and get look look for one that's not too heavy. That's not too hot. You don't want the point is not to have a hot blanket. 'cause that if you can get too hot. And wait. You can get too, so you want does not make you hotter. Yeah. You don't wanna get too hot. That's right. You don't and. I guess one final one final way Blake thing is that I got one that was kind of big and Aaron doesn't like it. She says heavy for her. So that was a mistake. I should have got him when I was like a twin size. So my tip there is check with your partner, your bed partner. If you have one to make sure that. They're gonna want. All right. Good tip use it is. All right. So we will wrap it up there, Doug. And we may have made it wasn't too long. This time. Something like that fifty minutes. Yes. I think so. So definitely worthy of you. Yeah. Again, if you like show, please, meet appreciate it really helps apparently to go to that. I mean who knows how all that apple magic works? But, but everyone seems to think it is a very good thing. So pleased that. And as always, thank you for listening. We will it next week and. I guess I did have fun. You do some activities. Do these do all of them. Do on a. I know a couple of I need to do we do. All right. Good. See you later them. Okay. Okay.

Katie Doug Aaron Amazon soccer vaulter Longo allergies Nashville tampa Astros Washington Kareem Blackman Joe Seth Godin Asheville North Carolina Matt Yeager Instagram
Episode 3- Dr. Joel Kahn -Part 1

Nutrition Rounds Podcast

51:26 min | 2 years ago

Episode 3- Dr. Joel Kahn -Part 1

"Welcome to nutrition rounds with Dr Danielle lardo the podcast for anyone. Interested in learning about plant based nutrition through an evidence based approach every week. We share insights interviews with physicians who are leading experts in nutrition and health whether you've been plant based for many years or still searching for the perfect diet nutrition rounds will inspire an empowered you to live your health nece life backed by science now, here's your host, Dr Danielle lardo MD. Hello, hello. This is ding Alberto MD and you are listening to nutrition rounds. Today's guest is Joel con MD of Detroit Michigan. He's a practicing cardiologists and clinical professor of medicine at Wayne State University School of medicine. He graduated summa cum laude from the RCN Michigan medical school and trained in interventional cardiology in Dallas and Kansas City, Dr Khanna's known as America's holistic heart, doctor, and he is a diplomat of the American board internal medicine in nineteen sub-specialties Ford certification in cardiology. He's authored many publications in his field, including articles chapters monographs and his articles from embody green thrive. Reader's Digest his five books publication, including a heart solution dead. Exacts? Don't get bonuses on the plant based solution is on TV all the time. You've probably seen them either on Dr Phil or the doctors or Fox News and he also debated. Plant based on the Joe Rogan experience. It's been on Larry King Live and here. He is today with us to discuss plant based nutrition. Hello, Dr Khan, reload veggie is such an honor to kick off your what I know will be world impact will cast because you are the future. You are oldie molded here, you are gay Bungay, but it's gonna be here. Crayon? So glad to have you. So you consider Dr Kahn, quite the connoisseur of current research end evidence-based nutrition, you know, all the research in this field. And I I actually do find you to be white nonbiased. I think you really analyze the data in a unbiased fashion some soaks talked to because a big part of this podcast is that I wanna be able to present nutrition information to our listeners with regards to evidence-based nutrition. Let everyone here lesson. About different research studies in the different data that's out there. So my first question for you is with a ton of fad diets out there right now there's planned paradox. There's hito there's carnivore and for a lot of our listeners may not know much Plantes utrition. What are your main reasons would you say for people of my generation to start following a plant based diet because it works. It's the most side typically supported for health is about the only option to save a planet. So that your generation and those of follow will have a nice place live that is in the bios fair or planet Mars moon. It incorporates say mindfulness for kindness, compassion, that may sound would Zein's a when you pick up your plate in new cut in spiritus. It's a lot of in the biggie of your plate with the notion of Oregon Cutty. Into the shoulder muscle of lamb or a baby cow. He'll it is different. And you may not think about it. So I not really judgmental. I have meals all the time of friends that are eating me tonight meeting. My simple fair. But it is the solution that we need right now. More never and I wanna do best legacy. I really wanted to best for my patients. I said it before I'll say it again when there's data that you could reverse the number one killer of women after gross as let alone cancer, diabetes with meets when their of supported shows, you could make this horrible disease. Go away with cheese Albie struggling, but or to bring that up with my bases in action that they presume, but it's simply blarney right now and people are somewhat looking always for the easy, easy, quick fix. Solution. And that's what fad diets are because you might lose some water and some guy kitchen source for ten days scale L is done. Yeah. About what you're gonna look like in six twelve months. According to his is in nobody's dying about what the data might be six twelve or twenty years of your perhaps health in bible, and it's a tough thing to about full lambaste died or nearly Deitz, but you know, bucket up do the right thing. And don't listen for all this noise. That's out there. So much financially driven sell. Here's my question for Sephora, my listeners that may be my age there, you know, finishing residency fellowship training, or for my listeners who are medical school, as you know, we don't get a lot of medical school education, three cards student Trish in. So it is tough not only being a patient out there as a consumer of nutrition information and trying to figure out what Di Dafalla it's tough as young physician to figure out what diet Michigan recommending torpedo. Shantz so explained to my listeners why you recommend to your patients from medical sampling with regards to prompt disease. Why plant based diet does take total precedence over any of the other guys out there such as Kito because there are physicians out there board, certified physicians that are respected that are unfortunately, promoting hito and a low carb high fat diet. So can you explain why physicians of my generation should be nurse practitioners in PA's should be recommending a whole new plant based to their patient population. Absolutely. And I also clearly generation at least older than you made one delicious may not know it's particularly relevant science. But I've been following a bland diets over forty years. It was just a coincidence of very bad dormitory menu in undergrad and freshman and a tremendously good salad bar in that same your cafeteria. And I never. Fair. I was kind of like waiting to hear something of nutrition. So when even if it was one hour out of one thousand hours during third year. Mets will I was ready. I was prepared flight to deserve a little bit of nutrition data is kind of always I was putting in stents and reading about sprouts really all along. So you know, I'd been a bit in the drenches. It wasn't an ugly argument back, then it wasn't really an argument. I mean there was oh why why why for your generation, and it sounds? I got beat up over and over on the Joe Rogan experience for going back in time by Geno. It's not so bad to have historical perspective. I couldn't agree. More actually want you to go through this with my listeners because for young physicians there that we know the older data or the research big thing about the Joe Rogan podcast. Didn't wanna point out is that old research does not mean it's battery search. And just because it's a new study does not mean, it's a great study. I'm going to be doing tire podcast actually about how to evaluate a research study later on. So that we may listeners kind of learn how to evaluate what's good resort. I bad. But I do think it's great. If you go through some of the old research data ended up to current and explain why wholesome plant based is what physicians of my generation should be recommending to their patients run Galeano. Look for your conversation. And I just refer you in your listeners right now, there's a YouTube call the century of cholesterol by knacker, Michael Brown. Nobel prize winner for the vacation of the LDL questo receptor nineteen eighty five's. Dallas Texas, I arrived Dallas, Texas nineteen eighty six Eichel Brown. And Joe votes were mad professors. And when you listen to somebody of that caliber who thirty three years later has never had his credibility or his research aged impugned. I mean, it's only been built that created in industry of Armagh circles industry of understanding testing. You know, he has that forty thousand global perspective going back east is lecture starts in nineteen ten when it was out that there was close for plaque in nineteen thirteen you eat a mouse, a rabbit that ridge close orig- foods develop plaque that they wouldn't have with their standard. Are bide rich grains diet. So he. Oh, you have to start back them in the other one is Dr vaulter Longo and his perspective because the five pillars mid Krishan. How you yeah. You hear a man of one of the most prominent scientists in the world talk about diet, and he's going back to old studies new studies from biochemistry down leading the allergy to randomized studies descent yarns there, they speak the same language, even though I'm quite sure Dr Michael Brown bag revolves along have not met a world world class. Then there's all the noise that gets in the way of other people point to as you said one study a recent study, you know, there's not a study I can't say ever, but there's almost never studied that negates fifty to a hundred years sites. It just asked to be factored in so in terms of cardiovascular overall health nutrition, we go back to some really weird science by the guy who developed the Duke rice diet, Walter Kempner, MD fascinate people history of nutrition. Medicine over study. If you don't have time input people pre for suitable with end stage a life threatening hypertension kidney disease, hypertensive disease, diabetic guy disease. Any put him on this Weco diet of rice trigger and fruit in little scrap, the chicken eater there, and he reversed these life threatening Zuse's published in the medical literature. So he raised the question can carbohydrate. Rich is extremely Lewin. Added fats have is their vedic benefit of which is very long career. And the Duke rice diet program was the single reason Duke University is a world class medical center now because they make so much money for big around the world coming, but it's an object or in nobody recommends that approach diet, but it led to internist in Los Angeles. Lester Morrison empty is long gone. I have some of his books, but you walk into cedar. Senate house will find his as a world you go to cardiac auditory minutes. Morrison aditorial my eight grand rounds number enlisted Morrison had his heart patients dying in nineteen forty seven nineteen forty eight and he said to them I'm putting half you on a diet something like Walter tempt organs like what you creams takeaway oils than take way your cheeses. I'm really recommend you Lance at whole foods low in added fats and the other half is just enjoy L A and by going at the end of twelve years have of his patients were live as they were on that plants. Low fat diets gonna Moore's died in every single beige was dead. It was eating like a unlike L A typical patient of time when American economy was robust McDonald's with just starting to be everywhere. It was fifty percent alive versus zero all published in American heart general nineteen fifty one and beyond and then Mr. Nathan predicting this most Centric byles in genera in Santa Barbara read about Morrison drove down at us close. Check us. Forty three four years old. His questo is three hundred twenty a Morrison put him on a crude stress. The time of the two stuff masters attest flunk distress death, Morrison's, you'll be dead in a year. Could you're eating like garbage all the time. You sit in front of your desk rating aerospace patents of or the airforce in less should change in pretty can dropped all the animals foods started walk in star running as puzzle Unger hundred fifty three pharmaceutically are started teaching others. Start of publishing data always resist. The by the medical community started setting up a center, I in Santa Barbara than Santa Monica offering outs in south each Miami. At the Durrell, and it's now a Medicare program. Pretty incentive cardiac rehab, and you know, it is real long term big follow ADA, I don't usually ended in. But even the Cooper clinic. Dallas Reid trained is extensive on. Data, and then we get to be a modern euros, and they really are still modder Dr Jean orange Schley. Pretty sure you'll have podcast actor on us will be my next podcast. And I'll just shut up. He's a medical student in Huston then as a resident in in Boston, and he takes a year out of each Las programs ago. Duthie studies that nobody thought of let's take really sit hard fations lets them on kind of Indian diet of all vegetables without added that Egypt's the open meditation and three weeks later, they weren't having just any did a nuclear study in their profusion. Their blood flow is better. And then he got a randomized funded and he was able to show incredible benefits, and we can stop right there any fad died. The question is you have five year data like decker? Dino, Christian shows tremendous reductions symptoms. That matters raisins this improvement in heart lead flow that matters to your lung Javadi in your life stand. And it's just intriguing 's when use the best technology in the world, and you show the increasing flow five hundred percent relatively short tags by changing your died and managing stress and social support and some fitness by walking such and then by Catherine Zeta using quantitative and geography like the best of the best, you know, showing you actually can regress plaque so Kenda plant paradox. Take the number one most serious disease in the world and make it start the go wait now can Kita genyk no can sugar BUSTER died twenty years, but at the Atkins diet or the carnivore diet. No. And it'll probably never be studied in probably in. Oh, if you approach the doctor Longo, you can't even come up with a hypothesis. Why wanna come up with thirty million dollars to study? At those diets, the basic chemistry epidemiolgist says it's dead in the water before you start the study. So like it or not boys. In grows. We're stuck with beings in grades and peas, lentils and starchy vegetables and minimal oils for optimal health in the cigarette. Aria Mauriot here with the healthy are the more. You can play around a little bit hold the spectrum that was being worship as you. Get get pretty worked up about a big win. The last one is Dr David Katz ox about it. Yale medicine, giant, heart disease is not hypothetical. I mean, there are people watching PBS vessels in famous Cleveland Clinic doctors saying aspects fat at all those water. You want your died. So good for you. And these are prominent in your Denver, Celine physicians and my patients who are basis watch PBS, they change it either see six months later and simply up ninety points went in all of that PBS. You must know him. He sounds a reasonable. Always did like mean, he seems really do matter really hundred people. So I have, you know, taken on the banner of sticking disci- like a bulldog, and you do that in. It's not popular in his not friendly. And you get beat up late a leather, you know, all day long, social media. So it's like we said that the book relay our, but it should read his you'll can't hurt me by David Goggin, teachers, so mentally, and it does matter whether it's a gumming navy seal running a hundred miles or sticking. Dear guns says a really trying to help equal feels. Well, I think that's I mean, those are great studies that you listed, and I'm a fan of all those physicians and scientists, and so I think it's great that you share it. And I will say that one thing I've been trying to do relate is I've actually been trying to so regardless I'm the same as you in the fact that I'm in vegan. And even if the data and evidence showed that, you know, meet was healthy. I personally would still continue to not eat meat. But I am someone that is evidence. Based like you are end. I do try to be unbiased. So one thing I've been trying to do lately, I've been trying to actually read research from the other side, as you know, there's a huge wave in the low carb high fat movement, by physicians in cardiologists, and I think Dr Akif trained with right? Isn't he big in that space? I wouldn't call him big. Dr James O'Keefe is truly we did train at the student kids a city. A year are remain very close. Does he's really interesting. But I mean, he is wife as well on dietitian Britain books together nutrition. I would call them there in the Mediterranean signed phase, he will sometimes show up in this add, you know, questioning the role of cholesterol, Linda moment of ather rose. I'd say ninety five percent of the time. You know, he has questioned a little bit for you missed the Mark of how adverse sugar is cardio vascular health. I think that's a whole complex question. The frankly, America's heavier. There's more insulin resistance when studies were done forty years ago. And it was a thin United States sugar was indeed less factor. But you can't deny that Kim Williams as sort of led the charge, you know, heart disease is not one thing. It's out composite causes it's called metabolic syndrome. Right. Many. So with regards to the thing, I'm trying to -ccomplish have been trying to read data and evidence from the other. Side and just continue to reinforce to myself that plant based nutrition is the most health all to recommend for my patients. I have yet to find good evidence or data to suggest otherwise, I'm sure you would agree with me on that. I'll say that a lot of physicians by generation ask me frequently. You know, what's the best argument against the people that are going for the low carb e-e-e-e-no with regards to how some trials show that, you know, they're inflammatory markers dropped, and you know, they're CRP their hemoglobin ANC drops. What's your argument for the fact that, you know, plant based diet is still more helpful than Akito genyk diet, regardless of weight loss in an prominence. Get the single biggest fly in the layment or skeleton in the closet is what I called it in the editorial road or road. Another one recently Oso are pike costs. It's was not complimentary. Reflect the movement is there are nine to ten studies. That seriously raised the question. And are they perfect studies? No would they involve more than one million subjects and put together whether they're from United States with Sweden whether Greece advant there is an increase for Taliban rate. If you follow a low, carb diet long-term. Now, why are they not provoked studies because people gave dietary histories the responses were analyzed forced into a into as answer that was low carb diet meeting, carb diet, hike, carb diet. Of course, we should always say refined Carver sus pamphlets back Ling that mind for the remainder for the listeners is that, you know, a lot of studies, especially like as, you know, pure in cities that don't separate car as macaroni trend based on healthful carbohydrates for unhelpful carbohydrates make some of the data a little muddy. But yes, the fear the, but yeah, just don't live in a low income country. If he could help it is been message from here. But none of the. Lesson is the is the repeated data points say increased mortality long-term that doesn't mean you can't get ready for a wedding and doing accurate thing for ten days periodic can again, Dr volts along those for biggest going to keep Kito assists periodically specified, but then go back and replete Dr along just to clarify for the listeners see occasional teach us see recommends his plant based it's not an animal base Kito system. Yeah. Okay. We'll get a Mogo on your podcast. A couple of days, but nonetheless, that's a single Vegas saying the second biggest of flying the absence of party, data biomarkers. I'm really proud of their at seem to be reversing their hyperglycemia unload, carb diets, even the fans don't say they reversed their diabetes give them one meal high in carbohydrates sugars by quite high. They reverse hyperglycemia which wrapped late which actually before you move on from that. I think that's slink point. I really want you to elaborate on that. I think that oftentimes people think that you can tear diabetes with a low carb high fat diet. But actually, can you explain with regards to the mechanism of insulin resistance when we discuss type two diabetes. How the difference between treatment of that was a low carb high fat diet in which you're actually just treating the hyperglycemia versus the whole who plant based IDE your actually treating the issue causing insulin resistance, which is from. The statute of that bright and the nail jail us have delayed full twenty five year old daughter who has Manaf lactic nut allergy in every day. She does the need a not she doesn't have an allergic response right at her giver notch is going to have a allergic response. So when you take carbohydrates away from the insulin resistance human adults, you will have better lead sugar control 'cause the inciting factor that family raises their sugar than psych nearly razor insulin you're removing from their diet. You know, a very restrictive diet that is difficult to follow along German restaurants, home, social gatherings. But there are people that are very focused on doing it. But it's an -ticipant. It'd really hasn't been studied, you know, go do a to our coast towns as a lot of people will voided carbohydrates. So they got their blood sugar down there biomarkers better. Which is probably a very good thing. We still don't have the artery data to confirm it. But I'm not. That skeptical or go to our glucose out assessed in, you know, their triggers should likely go sky, high cutting edge science in their surly more than one thing that causes dude. I beat but is called nature myositis lipid or lift light boat taxes city that repeated high Chatree defending the diet at some high blood of fat levels of lead trait. 'less rides will cause the liver to become a overloaded may be more in the liver. Even is the muscle cells. It'll fat draft. Let's at don't allow the normal affective insulin on a very complex f-, wait inside a cell to allow blood sugar, go down in have normal blood sugar. So there was a beautiful elegant studies six weeks ago, high Cedric event Diverses low fat diet of what happens that's the blood in the liver and saturated fat will cause your liver to get all these little flits. It was mainly research Gail any Gerald shoulder. But now. Eight at that. You know, if you want to reverse this light Kocsis ity, you'll eat a diet. That's naturally. Low in fat, which is what most versions of face styles of a whole food. Type are fantastic a great description for that sitting. There's a lot of confusion exactly how you explained with regards to managing diabetes in whether or not you're actually treating the root cause of the diabetes, or you're just treating behind Sena Hofu plant base that you know, is fully agree with you is something that I use with my patients, and I personally able to see my patience. I just started. My plant face clinic about a year ago, and I've been able to patients reverse diabetes, hypertension, and many of them there morbid obesity through plant based nutrition you've been working in private practice for quite some time in you've had a lot of experience recommending plant based nutrition to your patients, can you give us some of your best excess stories of patients that you've had really turn our lives or. With plant based diet, and I only art good for this particular story. But and it's a great quick story of Paul chat. Lead is a mandate us any all five years ago involves at I'm sitting in a bed at the Cleveland Clinic having bypassed the next day drove through the trading research it when my fist leads to five shot in somebody whispers zoom is crazy guy off the street in Dr ESL in faint safety rivers disease for diet before they got to get him are more. Maybe if he ever one inch or that. I'll check out last base a lot of guts address was called him that night and it's morning. And by the time, I met all from nothing credit about nine months later, all down seventy pounds. Plus, I was down seventy points and Jonah long on return to play tennis on his life day corollary of residual that amazing story and five years. Us later. He's remains unbelievably healthy free of cardiovascular symptoms and signs of distress without Molad. And he's a perfect. He he needed to be had no choice. It was like a navy seal in not gonna negotiate your other toys is bypassing maybe valve repair, a Mitra bell. So he is perfect dance five he asked me to make as support. So the other people doing this rather challenging version of that base. I will announce in that little phone call has now led to three thousand members of face. Support being every city should. People doing this because they're going to read that mines about her out. You know? A whole dairy is good. For your heart is often seen a week's veils new pure study maybe drew in Bangladesh sugar, gallery deficient, it whole area. Maybe better than ration-. But it's. All challenges amazed in Detroit or being Ramirez of famous university. Michigan's all tap ten years. Type two diabetic. I'm many drugs out this function, insulin news family history for survival was four for the diabetes is inlaws getting imports overnight gave him back Bernard book that Rashid diabetes response later. He was you know, his focus guy had been a athlete. He just applied it to his health off all medications Sixers later, he looks like he's back with the football team for shape made a disease does not exist binding more as stories like that about many of them are females for his patients euro info found many times for getting off medicines. A wonderful wonderful with six thousand people in a group. I do this diet. Neck, speier's actor Joel remain January six debate. And I'll say how many out loved one hundred there's hands go up. I'm seven in. Wade is not the only match to see measures. It's very very inspiring with regards to these stories. They fantastic I can completely relate because I've been able to have a lot of see a lot of my patients also reverse their product diseases in it's incredibly rewarding for my female listeners who say are thirty years old of my generation, and they don't have any Karnik diseases. So they, you know, don't have diabetes, hypertension. What would you say? The biggest selling point is to start a plant age diet now because I I'm also the scene vote is Yoon that we treat a lot of patients who come see us by the time, they already developed hypertension, diabetes, coronary artery disease, hypothyroidism, etc. The would be your biggest selling point for, you know, at people my generation that are currently without chronic disease. Why the prevention just turn out so why should they be looking to start a whole plant? Now, of course, you know, we both agree with environmental reasons, we know this is the best way to save the planet, and we both are animal rights, you know, a supporters, but from a healthful standpoint, why would you suggest that this is the best for people of my generation to jump into now for themselves. What would come up with extremely important question that I would answer, you know, from a medical simple three ios, give weight infertility. Some of this is ill. I don't wanna use the word vanity because we would prefer that better skin the worst game, but truly in his main of college in your hair's made of collagen. And college comes from Eric would supply of vitamin c and in amino acid called lacing Argo guy for Linus Pauling win two out rises twenty years ago. So you want lots of items see, and when we lived in the jungle eight soberly of leaves and berries and fruits achy, Austin ability. We lost the enzyme newmaker on vitamin C dog a cat nece world, vitamin C human is another diet if I hadn't see in your skin's completed event ended I so you want to eat what it's not women see mates. There's significant taxable agency in eating said, I of course, oranges lines lemons, it's in greens and fruits, you know, our concentration. On Lance gives us, wait a minute. Seeing. That's a science of the actors in showing the compare that. I of every China begins in the general public. We add more vitamin C. Boom. Your skin looks good. That's what number two would be. You. Don't wait that it is Jane where visa genyk society. And there's everywhere, you know, if you're having counc- salad as big as your head as much literature sitting Donut as big as your head or pepperoni pizzas. Big is your head because of calorie density injured calories, profound green leafy of versus, you know, they're g hundred dollars in dairy and meat. You'll always favorite chance. You'll say on the better side of the BMI, which is visual. And it's you know, part societal social health in the long in the less is for Jilani. There's another aspect why somebody or age millennia women should be concentrated over land digest for Tilleke. We live in this. Sadly, very polluted world where our air or water, but our food is bringing jumbles into or body and many of these chemicals endocrine-disrupting chemicals, like state lates like trick. Listen, like PCB's, they're much more pensive trated in animal animal Sanson, maybe sadly, some of the worst thing fish lover, which is a bio accumulator, but the point is when you're eating garden fresh and market fresh green leafy in fruits and veggies in lentils in the gums, you can't escape exposure to some of this where you are having much less exposure infertility for women is becoming a problem. For counts earn Motilal for guys is going to hell in a lot of it is the food source food supply. So those are enough reasons touching on also on can you explain how something like poly cystic ovarian syndrome, which really plagues win. In my generation how that can be actually helped plant based nutrition. The other certainly is some suggestion that PC OS over syndrome is a former metabolic syndrome with insulin resistance San altered hormones and weight issues getting back again. So the clean diet would train down the cleanest. I is a plant that most calorie favorable diet of Alary densities of plant throw in some exercise. If you've got a good chances in some major improvement, but you really wanna be sensitive environment. That's trying to interrupt your Siro it seen the homeless or to Saul in in a lot of it's coming directly food fast food, Fisher would even better quality animal products that are being raised with yell. It's nice to say grass-fed grass finished free range lying on ninety eight percent Americans are eating food reduce actors because it is the most efficient way. So we'd always would you like some? Antibiotics with chicken nuance or with your chicken, what kind of immigrant disrupting chemicals. You might want your chicken. We don't talk that way. But it is reality at centering point. And you know, just a touch on that too with regards to the grass fed, you know, what would you say to someone whose argument is? But you know, I'm not eating fast foods, so they've already kind of process, I think that's great. But then they say, I'm eating grass fed Vive. Lean putts of you know, certain kinds of protein, and I'm still eating for Tim vegetables. What's your argument for them to just kind of him in some the full leave angle fully plant based young soy would? I know we don't wanna to treat added to much, but we have to go back to animal treatment and the environment and people's smarter than me by fire at places like Tribune versity plays like the United Nations have done in the last twelve months serious evaluations. How do we feed a world that seven they have the night? Eleven billion people when all your friends are gonna be alive for that rise in relation. Can we do grasp at beef answer from it? I was no. In fact, the only way that we can do it is a radical shift as soon as we come according to the nations US the World Health Organization. I mean, these are not plant based organizations are people seriously worried that where over fed the wrong food when it thanks fifty pounds of grain to make one pound of beef, just the world of pounds of grain would be Detroit. So you know in may be a step up. Really if you want good meat, but on a line cloth. Get a bow and arrow and go out and catch wild animal because they may have meat that has saturated fat counts much lower. But it's simply not sustainable. I think one percent of all the calories come from hunting. And. It'll never support a grow. So there's pretty much not many reasons to not, you know, switch over to a whole replant be style. If you are someone that is switching to a plan piece died in doesn't know how what are your favorite resources for people to check out the serious patients. Great question number one. I mean, the work you did with your seven day veggie challenge in the guide seriously seriously. Which was incredible and available. The people still on the website. We made it into a starter guide. So people can pop on there. I list my favorite resources as well. But I want you to give you are. So peo- see what you like to send people to are transitioning over plumpy diet roughage. I mean, they've got his manager gotta watch for overnight. Some of them is on the watch the documentary last year, what the health it's still a bit controversial in a dozen. I think move people as fast as for children is does end in two thousand nineteen. We'll be getting the movie the game changer. Ryan Majel though, it may lay out the plan. It's going layup reason Zolt sand. It's fun controvercial. So people like movies, I like apps I like for children is the mobile app. Mama around is great and downloadable guides. Like yours. Yours many of them VC ram as one, but in I should mention that piece CRM that or a great recipe Korir. I mean, nobody could ever say that they aren't able to find a literally thousand thousands of regrets that use only plants I love the website happy cow dot net, which is anywhere in the world. You are on epic net where they have the after you just access the website. You can see any restaurant a market. That's what's healthy plan. I usually been going to some place where much about why file actually search before I go and take some pictures. So I just happened to my phone that I know down the street is a Middle Eastern restaurant than supports diets. It's a NATO in like to read a book of their heart. Beijing they're gonna rebound castles, prevent reverse heart disease, if they're diabetic converting our version heart disease if there. Autoimmune of ever made decker for older book put by lupus, if they're just generally looking for healthy could read the plant based Lucien by Joel time would be not a bad choice of Dr Gregor's hung out to die. If they wanna dig deep into the science. I mean. Oh, much data out there. You know? It's in the rhythm for green packs, actually touching on inflammation. It's such a hot topic, everyone talks about inflammation. Everyone's talking about the gun. Mike revile? These are things that are thrown around quite loosely in all different specialties. I'm a believer that you are on your each end based nutrition really does help from the gut outwards with our simply Matori markers tolls his stomach inflammation. Which is why we see it reversing not just heart disease. We see point base nutrition helping to treat and prevent diseases that are systemic throughout your entire body from osteoarthritis doesn't involuntary disease. Rheumatoid arthritis to thyroid disease, etc. Really just help around the whole nine. Would you? Explain kind of our listeners, what inflammation is can you actually give a little spiel on TMA? Oh, because inflammation, Tim that microbiome just in the last ten minutes, you're. Really hot everyone. You know is debating on. I am white particularly interested in bone them, as you know, with regards arrhythmia of you just give kind of a brief overview of that for our listeners of to live Selena. So it's a lot now did concise 'cause I do probably the most extensive inflammation blood panel a cardiology. I know I think. Signed. I gotta explain this, regular people's inflammation. The middle of the word is flying some things on fire something's irritated something's causing chemicals. Manley made near labor get into your blood in there measurable. We have many many clinical studies that when those chemicals are elevated, in means, your blood vessels may actually have irritation white-led cells things outside against in predicts heart attacks strokes, and maybe death when these are present the most famous is a twenty years old from Harvard a high sensitivity c reactive protein, which Stanton dropped you. But I'd like to speak at high-rise COP is become so important with regards to cardiac prediction, we now use hiring CRP with your favorite MIT recording artery calcium scoring in our new risk stratified tool to help really give us more individualise risk stratification for patients when they should be on Staten respect applications hiring. Therapies Grayton plunge. Absolutely. That's Astro charmed at Oregon the great advance. I agree, so inflammation. So then I'm trained in the functional medicine model. Why do have inflammation? It's not just the to have. It is Joyce lanes to big as wavered guy is either to meet based or too fast food base to absolute Beth Pandya in Daedalus actions. Your never exercise all these things can do Shriah 'cause external skin disorders, even beds can cause inflammation measured in the blood internally. You have colitis in guts in microbiome disruption and also we have to work through all that. And then, you know, the we know as a fact it was in the New York Times, November two thousand seventeen just recently form that if you take heart patients put him on American Heart Association automatic plant died in a randomized study will lower the reactive protein will improve. Information wall with the plant is and with the American Heart Association at which is a ready much better than the standard American diet. But you know, we can say with confidence in many other studies, we can quell not resolve inflammation. And ultimately, you'll probably lose weight even your psoriasis might get better. Your hyper seaman like better you lose weight. They might get better. So you're gonna see a open of things fall in line out. This whole. I also like to point out to my patients, and to physicians in general, everyone that inflammation is a culprit for a lot of disease processes, we know it's part of asking disease, but we know it's part on will new disease. We know it's part of even you know excess skin disease. We know it's part of arthritis just all different kinds of diseases in cancer. You know, so I do think that it's important to focus on how it's really generally reducing formation as a little Audie processes really helpful in multiple different areas of -solutely just two other topic just about I mean, the micro by OMB are Bradley bacteria that number may be ten to one versus number of cells in her body. There is a difference. If you do it bans all cultures that clip, eat only plants standardi- a much friendlier mix with creed good. Tell up my pad by microbiome done is actually very difficult to send us still so avid jets. They may not. Allowed clinical relevance yet in terms of what you do with data baby shirt can check rides. If you've got the friendly guys. Young guys I care in a filling Ripoll, but Tina mayo is a very hot topic. I jumped on very early, but it wasn't me. It was three researchers in the two, I know our Dr Stanley hazing back little pain at the Cleveland Clinic in two thousand eleven saying what a lot of us cluster critical smoking's. There's gotta be more though that causes atherosclerosis once in a blue moon. Jozy somebody's heart attack, and they really seem to have no inflammation. They seem less Wentz going on. And big had a reason to kind of focus in three or four candidates one of which was a molecule that has been in the medical literature one years, but not really is a pathogenic mile Tri methyl Amine and excited. Nobody says that just t- and oh and then quickly identified four thousand hurt patients with Catherine's Asian the more. Blockage of your heart arteries, the hiring your blood level on average was TMA. Oh, think quickly in the basic science lab identified when you eat red Nate, there's an amino acid called L carnitine or I'll say if you take supplements that panting when you eat egg yolk, there's eight nutrient poke Coleen or you might be taking supplements with polling in when you eat beg yoke can read me. You will adore them. There's a enzyme in your intestine called Elias that turns them into T M A and your liver will create them through of a Owen TMA. Oh, now, we know as your platelets clump. Which means you might clock might get a stroke affect it caused Drake shell not to work in causes. Your LDL will be taking quicker by mecca Vagit become phone south. It's bad ass. Now, there's a few people have denied it. But more than a thousand publications including one that will be coming out in a week that I have the privilege to see less. We will. Ahead of time over and over. It's actually white mate doesn't trigger for constricted. It's red mated Saint and it's clinically important. There's only one lab that measures of the Cleveland heart up, no owned by Quest Labs. So anybody quest? A male. I've drawn out three thousand on the mound. Patients. I think that's number one in the United States. They stop eating stop eating red meat the level down. Maybe they stopped the vitamin as Coleen or L turn fame the level down. If they adopt the Mediterranean diets, the level will improve may not come all the way down some rumor about summing vinegar may have a product in it that may cause come down. But there's no specific drug or supplement right now that does block it. Although there has been when ready published that might become a pharmaceutical lake somebody will let a profit the bottom line is it bureau jobs. If you read me keep your team level down. It's you know, and in general if feed piece of meat to somebody who's plant base, which has been done research studies, they won't make TMA oh because the 'Bacterial in their gut doesn't allow it to verse though from carnitine to TMA a great sink. Description all those tough questions, I asked you to wrap up in ten minutes. Let's fantastic. So our last five minutes here. I just wanna say that. I really appreciate everything you've done in this space, Dr com because you really are pioneer in clam base nutrition really getting the word out, and because of you, you know, we know a lot more about plant based nutrition in we know more about vascular disease, end, I do wanna say also, you know, that you spent years years years as interventional cardiology, I think sometimes people my age who aren't medicine kind of don't really have the appreciation for what plaque is really like. But you seem quite a few stems yourself. Have you not have? You know, the center trained in it was the first center in the world. That's the Americans to ever treats them with Japan. Stay so, yes, I treated probably access of people they spender balloon during the kid. I am bloom. You do more in a week than I did in the year. But as your as your card algae, fellowship absolutely something, you'd never wanna have something you never want have exactly that something. I always try to Santa Maria when you know, my age is that if you can prevent it. Once you see any see a patient know vif breast table or something terrible happen on a really does put into perspective how important prevention is. And I think that especially with physicians of our h we're kind of looking for this information because we do know that chronic diseases what we see in the hospital every day or kind of just I think itching for the right information. You think there's any way we can get this integrated intern medical schools medical? Systems e b I n for internal medicine or for cardiology boards. I mean for my party of Ashfield disease training for our practice ABM tests. There is only one attrition question. You know? So do you think that there's going to be any time that this is trickled down into our medical education? Systematically, it has to have been you did it in know target because until it's on the boards. Whether it's cardiology medicine family breakfast, gynecology Keady, Trix, Bedia Drik shoe, not gonna get much time during training 'cause they they judge themselves on passing rates on boards. So you know, you have learned so much on your own. I of learned so much mayo. The resources are everywhere. But that does make it subject to hearing the other noise right at the looks academic and look slick, and sometimes it's more fun because you can have your butter on your state healthy. On the. I'm in domestic it's nowhere near the base of it should be. But I am dimissed achieve changing slowly. Well, tell everyone where they can find you on social media Bank. You. Yeah. I'm essentially, Dr Joel conduct con DR J OB it gend up which has the links, but I'm a lot on Instagram Twitter D R J Kate age of the air, Jay cage. And as you know, Dr Bilardo you join me in the Twitter space you own the Instagram space. They are affected people are looking and that's. It was. Me Twitter's frightening. I today I just told actor con- my first tweet ever went viral about carbohydrates being not bad real end. I have met far too many carnivores in the last twenty four hours at Twitter Twitter's little intimidating. I do think Instagram is the more safe space. Is true. It's it's again at the end of the day having spent the last two years in enor- fifty thousand tweets that I have out. There any academic is the average, you know, Joe in Jane getting their information their visits, hyper in a people like you. And I feel we have to go out there and defend the movement. I don't know. But I actually think you just you just hit the nail on had an important thing is that, you know, a lot of the people that are absorbing information from Twitter Instagram are not reading the New England Journal medicine, and they are not reading research studies than we are. They are reading Twee air reading a headline. So I I hope all of my listeners follow you on social media because you're always putting at great evidence-based nutrition. FSI dry dry, and when I find out wrong off of it and go a different bath. But so far forty plus years of said, you're in a good place in yellow the the right? Place. We just gotta bring some friends with us. Thank you so much. He's wonderful, hang sector con. Bye. Bye.

inflammation Joe Rogan diabetes United States Detroit Lester Morrison Cleveland Clinic Dallas TMA Dr vaulter Longo America Twitter metabolic syndrome Kito Dr Phil Michigan Catherine Zeta
Fasting Q&A with Dr. Rhonda Patrick and Mike Maser

FoundMyFitness

49:46 min | 2 years ago

Fasting Q&A with Dr. Rhonda Patrick and Mike Maser

"Hello, my friendly fasters a little bit about today's episode. Today's host is not me. The reason is because this episode was originally put together for the benefit of zero fasting tracker audience. Instead today, you'll find CEO of zero Mike maser relating many of the questions submitted by some of you following either me or zero on social media zero was created by mutual friend of ours. And prior guests of the foundmyfitness podcast. Kevin rose and offers a simple solution for users to track their fasting times. Whether we're talking about time restricted eating or longer fasts if you previously checked out zero they've since added apple watch support and are looking to add a host of other great features. So make sure to visit their website at zero fasting dot com or give them a follow on Twitter at zero fasting. That's at Z E R O F A S T, I N G in this forty five minute episode. I answer some of the most popular questions related to fasting, including what effects coffee supplements and amino acid have on fasting whether one method of. Fasting is more beneficial than another what if X consumption of is key tones may have on fasting. Whether it is good to exercise while fasting the ideal way to break a fast how fasting affects muscle mass. How fasting plays a role in the growth longevity off and so much more as you might expect much of my expertise in these areas is derived from the great conversations I've had with leading experts in the field such as doctors vaulter Longo, Ruth Patterson, Guido Cromer and Sachin panda. These episodes are mazing resources, and I strongly encourage anyone listening to check those out at foundmyfitness dot com forward slash episodes. Once again, that's found my fitness dot com forward slash episodes now off to the QA. Hey, everyone. I Mike maser. I'm the CEO of zero you can find us zero fasting dot com, and I'm really excited to be here today with doctor. Rhonda patrick. Hey, Ronda, hey, so we're here today because we received a ton of questions from zero community and Rhonda's community found my fitness, and it was about all things fasting. So you re you submitted almost five hundred questions to us a great turn out. And while we can't get through all five hundred today, we went through them and found themes of certain topics around fasting and related topics that you want to hear about so without further ado, we'll get into the questions, but Rhonda before we do that. Let's talk a bit about your background for folks that might not know. So you did your PHD work at university of Tennessee. And then you went on to do your research at Saint Jude which courses doing great work trying to solve childhood cancer. That's right. Yeah. So I did. All my graduate research at Saint Saint Jude Children's Research Hospital, which is affiliated with the university of Tennessee. And while I was there I studied the interface between. Mighty Conroe metabolism and cancer and cell death. And so there's sort of I did became this expert in my to Qendra in cancer metabolism. And how cells dire don't die, and that was sort of my focus during my graduate research there. Those film actually been working with the Saint Jude more on the fundraising side since two thousand eleven so it's a cool connection that we have for just what's an amazing organization. Very amazing. Just cutting edge research going on there. Really? Well, let's get into the questions. We'll get through as many as we can. And given that it's bright and early in the morning here in San Diego. We got a ton of questions about coffee and caffeine, and how it may or may not impact the beneficial effects of fasting. So let's get right into if. That's cool. Yeah. Let's do it. Let's do it. Okay. Great. So I've got my cheat sheet here on my ipad. The first question from John Phillips is can you discuss in further detail, why you recommend a water only fast versus consuming coffee or amino acids while in a fasted state. I'm looking to optimize my morning workouts with amino acids or caffeine boost in want to know, what benefits I am potentially missing out on versus the benefits I likely still receive so coffee amino acids, as a there's a lot in that question dense, but the coffee question, as you mentioned is something that is certainly it's asked quite frequently and to sort of address that question. I think people mostly are asking it in the context of a type of fasting called time restricted eating time restricted eating. It has a fasting component to it. But it also has a stir Kadian biology component to it and people make well, what is creating biology and really just sort of think about the fact that you know, you're awake during certain times your wake in the morning early in the morning. Your body produces a stress hormone called cortisol wakes you up you're alert, you're active. You do all your activities and then as the day progresses and nighttime comes on you get sleepy you're making your body's making melatonin helps you with getting tired. And then you go to sleep and things sort of shut down. Right. So there's pathways. It's just sort of this rhythm this Kadian rhythm. That's what that's why they call it circadian rhythm. So turns out every cell in our body has one of those and including. You know, pathways like metabolism. So it's really important to make sure that you are consuming food when the metabolic pathways are active. You know, you don't want to eat when they're not active. And so a lot of this work has been done by Dr Sajjan panda. This all came to and some of his colleagues in they've shown that what activates metabolism is basically when you take in your first food you activate those metabolic pathways. And then they'll they'll be active for certain amount of time. And then as the day goes on they become less active, for example, if you look at men who eat the same meal early in the morning, and then they eat the same meal later in the evening. Same calories. Same macro nutrient content, everything they're more insulin sensitive in the morning, and their lessons and Lynn sensitive in the evening fatty acid metabolisms the same way. So you may think well, maybe I'll just eat some fat in the evening wall. Turns out your fatty acids and being able to. To use those as energy is also want Kadian clock. And they're it's less active in the evening as well. So with that said where does coffee come into right? Coffee. If you're if you're if you're talking about coffee with cream in obviously cream is got calories and fat. And that's something that would be considered food right cream. If you're talking about just black coffee coffee without any any Russell Westbrook. Exactly or Espresso something without any calories. Essentially, then the question becomes does that count as starting your clocks, and you know, there's no real direct data that as dress that question. A couple of my thoughts are for one. We do know that caffeine itself changes the circadian clocks. So if you give someone a Cup of coffee later later in the day it actually shifts the body's circadian clock that natural rhythm by like, forty minutes. So coffee, a self is changing their circadian clocks, extending it, essentially. Yeah, it's still. Yeah. Exactly. And. Additionally, you know caffeine is metabolized by the gut. It's also metabolized by the liver. So the question is does that activating the those metabolic pathways? Does that start your clocks? We we don't really know if it's enough to or not what we do know is that there have been some studies, for example, a study done by Dr Ruth Patterson at UCSD. She looked at time restricted eating in women that had previously had breast cancer women that that eight all of their food within eleven hours, and they fasted for thirteen hours during that thirteen hours they were allowed to consume caffeine. So so black coffee or tea without cream. And even though they consumed the coffee during their fasting period. They still had a thirty six percent reduction in breast cancer recurrence. So they had positive benefits along the same lines. There's been some pilot studies in people with type two diabetes where they've done time restricted eating for anywhere between six to eight hours. Zero. So they're eating within a shorter window and their fasting for sixteen or more hours a day. They are also allowed to consume caffeine or tea, and they had positive effects on blood glucose regulation, insulin sensitivity weight loss. You know? Clearly, there's evidence in the scientific literature that if you consume black coffee within that fast window, there's there's still positive effects happening. So like compare for his wall coffee or caffeine may slightly interrupted the circadian window, the metabolic benefits from black coffee or tea without additives are maintained it seems as though you at least according to to these studies that you know, it's not negating those metabolic benefits. However, the question becomes if you were not to consume that would you have a more robust effect on? We don't know we need to study on this. Because this is like one of the most common questions we get. But right the early directional. Researches in for a lot of people coffee cleaning, myself coffee is crucial. Okay. For right now. And we'll learn more about the detail level of what's happening. Maybe. Well, I also think that if you're talking about just like I mentioned time restricted eating. This is something that you're practicing on a daily basis. Right. This is your eating your food within an eight to twelve hour time window, and you're fasting. I sixteen or and or up to twelve sixteen hours. Right. There's other types of fasting which we can talk about where you're doing another question right fasting. Yeah. And in that case research has also shown if you consume black coffee or tea without any calories that they're still benefits. So what about the amino acid aspect, right? That's a great question as well. And this this sort of? Touches on another aspect of the of the fasting literature. And that is, you know, there are there are many benefits that occurred during a fast, and there are many types of fasting. And when you're when you're actually fasting some of the things that are occurring are you're you're you're lowering different Pat, your deactivating pathways. That are typically like a grow pathway, for example. And it's called one to grow grow pathway, 'em tours and other grow grow pathway, both of those pathways are activated by acids, and so. If your if your limiting your amino acid intake, along with your calorie intake and everything else you're going to deactivate those pathways and the de-activation zone. I Jeff one will go down. Mt. Go down and those are essential for the activation of some of the benefits of fasting, including a process called toffee. Which is basically when your your cells start to recycle and interestingly, they seem to recycle damaged components of themselves. So like might contra which are, you know, they're the powerhouse of energy in your cell damage. Mitochondria can be cleared away who spring cleaning is the process of topic right body pieces of protein, dead sell out things are just in there. It gets rid of them, but MTR has to be deactivated. I Jeff one has to be but for that to happen. You know, so and then there's there's other things as well like, which we can talk about when we get into more of a prolonged type of those things often need to be active. So I mean, no acids would be something that would sort of negate that in a rope that natural reduction of Jeff Ryan, which may interfere with someone toffee. Right. Got it. Okay. Great. Well, that's certainly important for a lot of folks in our audience. I'm gonna move onto the next question still caffeine related. We'll do we have to have coffee questions. But I think we can probably dovetail off your current your last answer. This one's from maroon a- Heckman. I got that name. Right. First of all, thanks for all that you do this for you. Rhonda. You've changed my life. Well, that's awesome. Is there any more evidence yet surrounding if having coffee tea supplements that cetera fasting disrupts the benefits of fasting? I think you just answered most of that. So it sounds like if you keep it to caffeine only you're not really interfering with Jeff one for. But maybe not trying to add anything on top of that. What about electrolytes though, because we eat a lot of questions electrolytes. I guess technically supplement your supplementing your natural biochemistry with magnesium or salts any any thoughts on that. I I do think that. If for time restricted eating, you know, I personally like to try to take everything within my eating window. But I don't think it's really key. When you're talking about things like sodium Teissier magnesium like this far as I know that's not really changing any of the circadian rhythm. But when you're talking about a prolonged fast when people are fasting for for example, maybe forty eight hours or more. And by the way, like as you get into a more prolonged fast, that's something that you may want to do under medical supervision. Absolutely. I should just I should say. Now that while you're a PHD, you're not a practicing clinician. And so none of what we talk about. They should be construed as as medical advice. But but research findings exactly information so with with basically, the electrolyte stuff, I think that there is evidence in literature. You you look at someone that's doing a prolonged fast. You do start to deplete things like, sodium and potassium immediately. Those things were to taper off as the fast goes on. On. But I do think it, you know, there is some evidence that it's good to take an electrolyte simple supplement, particularly with the prolonged fast, water only. Right. Even more important, right? Yeah. So there's a variety of mineral and electrolyte supplements out there. Cool sound okay? Great. I think we've covered most of the coffee and caffeine questions, which is which is great to get started. You talked a little bit about time restricted feeding next question. I think we'll build on that which is from Sam raise. The question is has there been any evidence suggesting one method of fasting is more beneficial than than others? Right. I think that's a really good quite a very broad question. But sort of gives me a chance to describe some of the different types of fasting, which I kind of touched on already. But you know, you hear you hear in popular culture, you hear everyone say intermittent fasting wrote an intermittent fasting becomes like blanket term for all things facet vaulter Longo like doesn't like that term is. So general, right? Dr vault vaulter Longo from USC who is a really an expert. He's does a lot of research on fasting. He is mentioned how you know intermittent fasting can be considered in humans fasting up to about twenty four hours. And then prolonged fasting happens when you get into like the forty eight hour, Mark so two days or or longer. And then of course, there's time restricted eating which has a. Intermittent fasting component to it. But it also has that circadian biology component to what you want to eat within the time when your metabolism is optimal. And when you're not eating your obviously fasting. And so, you know, people end up doing up to sixteen hour fasting periods. If they're eating with an eight hour window their fasting for sixteen hours, and that's called sixty eight sixteen. Yeah. Exactly. Right. So that so that would also be time restricted eating. That's what you're doing on a daily basis. And so as I already mentioned with time restricted eating, you know, there's you get you get the benefits of the fasting parts you're fasting for sixteen hours part of the benefits with that are things like you start to have repair processes that are activated in order to repair damage, whether it's damage to your DNA or damage to proteins or just damage like I mentioned, my the contract or just pieces of dead cells floating around that stuff is is cleared away and repaired during a fasting. State. So you get that with the intermittent fasting and time restricted eating which has a fasting component. In addition, the time restricted eating you have the benefits and this has been shown by Dr Sajjan panda Patterson, others that you're eating within your your circadian biology in terms of when your metabolism is most optimal. So you don't want to for example, if you if you eat your first bite of food at eight AM in the morning, and then you're eating dinner at eight thirty or nine you're you're basically you've already gone past twelve hours or tablets at eight thirty or nine isn't going to be very good. And so, and what may end up happening is you're not going to be as insulin sensitive. So your blood glucose levels are going to be higher. Your fasting blood glucose is gonna be higher your fatty acid Tabacum not goods, you're gonna start your store fatty acids and adipose tissue rather than using them as energy. So you'll start to gain more fat mass, which has all sorts of problems. In addition to that, you may also. Your body because you have been going. It's been like over a twelve hour, Mark when you eat that food in the evening, you may be resetting the clock in your body thinks it's it's resetting the start time of metabolism. So the whole time you're sleeping is when your metabolism's at its best. And then you wake up in the morning, and it's completely misaligned. So everything's misaligned your metabolism. And so that that means that you're always going to have higher blood glucose levels. You're you're you're fatty acids are going to be more likely to be stored in adipose tissue rather than uses enemy. So that misalignment so that's the benefit for time restricted eating or time shift feeding as it's called with animal studies, then as you mentioned, Dr vault Volta longest research. He does a lot of research on what's called prolonged fasting typically forty eight hours or longer again, as you get into that you may want to do that under medical supervision now he has done a lot of research in animals showing that. You know, if you do a prolonged fast, not only do you have this Tofte g start to act activate which we talked about as the fast becomes more. Prolonged you actually start to get the clearing away of cells damaged cells seems to be preferentially damaged cells at a cleared away. And in the process of the happening, you actually activate stem cells, and sort of replenish, those damaged cells with new healthy young cells showing this an animal's. We're literally during the fasting period organs will shrink and then during the repeating period, which we'll talk about a little bit later. They regrows. Oh, so you're basically getting rid of the damage cells mostly it seems and then you're replenishing them with healthy new young cells, and they're growing that's all been done in animal studies. He has some preliminary evidence in humans where it seems as though looking at various markers of like stem cell activation, for example, that does seem to be happening. But he's got some on. Doing studies where they're gonna look at that and much more detail. So that's the benefit of the prolonged fasting, which you don't really get from a shorter fast because you need to really have a stronger stress. You have to have your idea one levels really dip down that takes time. I think they're pro prolong which you know, we'll get too much into but it's has some calories per day, but that's like a five day regimen. So you really looking at kind of five days to get most of those benefits you discussed. So pro lawn is is that's the name for their fasting mimicking diet, which was developed by Dr vaulter Longo, and it's very specific has a very specific macro nutrient content so specific amount of fat and protein and carbohydrates and a total calorie cap. So I think that like the first day two thousand calories, and then the second the fifth day, you're getting a little bit a little over seven hundred calories a day, and he has shown again, he showed an animal studies the same benefits with Oregon shrinking and then re. Growing. And then he sent some clinical studies in humans showing a variety of metabolic benefits. You're getting you know, of course, improved glucose levels, insulin sensitivity, he shows. I Jeff one does go down and cluster all like, there's benefits with your cholesterol metabolism and things like that. So so that's also another sort of part of fasting zoom idea of a prolonged fast that you mentioned where you're getting the tough g in the stem cell production over multiple day fast except in his case. Bring low calories into the equation ostensibly to probably make it just easier for people to stick with. Then a water only seems like it's easier for people to stick with or at least try out in animals. He has shown that you do get a lot of the same benefits as a water fast. But you have to remember, you know, animals have a much faster metabolism human. In fact, if you if you fast a mouse a road in for forty eight. Hours. They lose twenty percent of their body weight. Well, a human loses maybe Tyson tell you from experience that this not. After. No. So the question then becomes well. You know, how much of the Oregon shrinking regretting Huguette with just a fast in mimicking for five days versus actually not eating or you know. So there's lots of little nuances that aren't quite figured out yet. But certainly there are benefits and he's shown that in humans. So so just to wrap up the question. It sounds like, you know, the question is a fasten type more beneficial than other. It sounds like it's their different instruments different tools for different outcomes. And you know, maybe combining some of these modalities maybe doing, you know, time restricted feeding circadian more regularly and then periodically to kind of get those cleansing benefits metabolic cleansing. You do maybe a longer one. If if your doctor says, it's okay. And you're cleared for it to that the good sort of sequencing for people. Yeah. And I think that's a good summer. And I think I should probably also mentioned. And another benefit that comes from the both intermittent fasting. And certainly prolonged fasting is your body shifts from glucose metabolism metabolism carbohydrates fatty acid metabolism. And you get the production of Kitone bodies like beta hydroxybutyrate, which is in and of itself been shown by people like Dr Eric Verdon to be anti-aging innocence, where there it's a signaling molecule that's been shown to activate gene genetic pathways in the body that are known to delay h would of diseases that are known to help increase repair processes. It's been shown to reduce. Damage that's generated by your mitochondria. Which are basically, what's generating most the energy inside of your cells. But that whole process of generating energy known as known as metabolism. Generates a lot of, you know, very harmful reactive by products. And beta hydroxybutyrate lowers that. So it kind of makes your mitochondria more efficient got that's another benefit with the interfere intermittent fasting, and the problem cresting cool will it's a sure you could spend a whole day talking about different coast. But we don't have that much time because we have other questions. So let's move into actually. You talked about keystones a bit in that last answer. So let's move on to a question about key tones from Austin will consumption of exhaustiveness key tones, disrupt a fasting state, and I know that there's been a lot of work in producing Kitone supplements. So that's the question. I think is what will that disrupt a fast certainly question that I've had myself. I've actually tried. I beta hydroxybutyrate Esther. So beta hydroxybutyrate, use the major circulating Kitone body. That's generated when your body starts to go into Genesis. A lot of things do happen when you're fasting, and that's one of them. So basically anywhere between takes anywhere between, you know, twelve to thirty six hours for your liver or to deplete the glycogen. Once that's depleted. What ends up happening is you immobilized fatty acids from your adipose tissue. They go to the liver and they're actually used to to make ketone bodies. So you're oxidizing fatty acids now using them to make Kitone bodies like beta hydroxybutyrate, those keystone bodies can then be used as an alternative energy source themselves, which is incredible. I mean, just on that point the fact that, you know, the the analog I've heard is you basically turning your body from burning gas diesel? It's like a completely different fuel glucose to key tones. It's amazing that our bodies can even do that. And in some ways. Two preferred fuel for for different organs in our body. Right. It seems as though it might be it certainly seems to be. Metabolic efficient. So it takes less energy to use a key toned body compared to glucose so so energetically favorable in that sense, which which is is nice. So doesn't sound like it doesn't really interrupted fast sort of part of the natural. Well, so let me let me continue that was the natural phenomena. I was explaining right now what I'm what ends up happening. So there's been about five clinical studies that I've that I've read that have thirty mostly clinical studies with exhaustiveness Kito nesters or just for for obviously just meaning not producing the body. Because actually, you're you're taking it externally. Exactly, you're taking a supplemental form. Yeah. Thanks for clarifying that so the the exhaustiveness Kito nesters that are taken basically a lot of the studies that have been done I've been looking in the context of like athletic performance. But they also look at other metabolic parameters, which is interesting because that's kind of worry, you can find some of this data if you look carefully and within these five studies there have been it seems to be that what what's been shown is that the exhaustiveness consuming. For example, the executives beta hydroxybutyrate, the supplemental beta hydroxybutyrate Esther, it ends up increases the blood levels hydroxybutyrate pretty pretty high. But it also seems to decrease circulating free fatty acids, which suggests you're not immobilizing fatty acids from your adipose tissue to be used to make your own which means you may not be getting the benefit of what you would call fat loss. Right. And that and that's a regulatory loop that occurs in the body. So when you're when you're when you're beta hydroxybutyrate levels get high enough, you know, your body says, okay, we don't need to make any more of these. What stops the immobilizing policies the cut? Outing of the fatty acids from adipose tissue, right interesting. So your body's stopping you from making too much, right? So that does seem to happen. But then again, the exhaustiveness Kitone esters don't last for that long. If you're exercising or doing physical activity it it's dose dependent. So the more the more active. You are the quicker us up those key tune bodies interesting because I know that when I'm proctoring fasting, which which gets my key tones way up, and then I'm doing occasion diet, which does the same thing. And then I go for a big workout. I'll come back and measure, my Kito wise and their way down, right? And I guess it's because I've been using tomes during the workout or energy. Yeah. Exactly. What happened? So that's kind of one caveat with that. I would be aware of with we know consuming the beta hydroxybutyrate supplemental esters or salts if you want, but Celts don't work that. Well, a good point is that they've also been shown consuming, the the exodus beta hydroxybutyrate has been shown in humans to prevent the use of amino acids from muscle so stops. And which also is makes sense during a prolonged fast. Your body has mechanisms up play that help prevent you from using muscle using proteins. And he is from your muscle as energy, and one of those is that the the the to bodies prevents that from happening. So that's the thing. But so there's a tradeoff potentially. And again, this is something that, you know, I don't know how much of a difference it makes. But it's something to keep in mind. If you're an athlete and you're needing fuel. Maybe you're a better candidate than some of those just looking for purely metabolic body based Kito production, and it's maybe but right factor. Well, that's great segue actually to another question related to exercise and and growth, so. Let's see. So I practiced this is from angel or on hell. I got the name rate. I'm so practices. Simple. Twelve hour eating window and a twenty four hour fast. Once a week so intermittent fasting with a with a twenty four hour fast per week. My question is are there any downsides to training fasted as I usually do the exercises involve or heavyweight training and moderate cardio afterwards. Just want to know if metabolic doing harm or having adverse effects of the intended goals thinks and love your work. Great question. There have been meta analyses. Studies done. So that just means there's lots of studies that have been that have looked at for example, trim doing physical activity either aerobic anaerobic activity in a fasted state versus pre exercise feeding so you eat before exercise and a meta analysis just kind of aggregates all those studies that have been done and looks at what the data says. And so meta analysis that have been done on that topic have shown that pre feeding before exercise improves seems to improve long duration aerobic exercise durations longer than sixty minutes. But it doesn't seem to really have much of an effect on performance. If it's a robot exercise less than sixty minutes on it similar. No, it's also pre feeding eating before you exercise has also been shown to improve anaerobic exercise. So like run til exhaustion, but it doesn't really seem to have much of. A significant effect on high intensity interval training. So so there is a little bit of a performance enhancement with eating before you work out in terms of. Long duration aerobic translates long long distance running right, right, which actually makes sense for weight training. Sounds like keeping it within sixty minutes. So so on even even less than even even running less than sixty minutes or a high intensity interval training Gus but. What's really interesting is those Matt analysis showed that eating before you exercise. So if you fat if you're training fasted, you get really robust enhancements in glucose sensitivity, but really robust enhancements in your mighty contrel adaptations to using fatty acids, so you're basically, you're my Qendra become really primed for Vati acities, which makes sense if you're in a fasted state, you're going to have, you know, you're depleting your glucose, and you have more over these fatty acids that are available for energy. There's a lot of increased activity in genes that regulate fatty acid metabolism. That's really expressed when you train in a fasted state. Interestingly when you feed before you train, those adaptations are blunted with with respect to the fatty acid tap uptake. Yeah. Like, the really priming your mitochondria to be like robust to use fatty acids as a source of energy. You still get glucose effects enhancements and stuff he'd been when you're training when you're eat something. But it seems as though those those fatty acid at uptake the medic Andrea shift to our blunted somewhat for for on hell or angel. The you know, if if you're doing kind of a a weightlifting cardio. Shouldn't be dramatic effect. I will I will add to that. Because I think even one of the previous questions you were asking. Someone was asking about the amino acids wanting to I mean, oh acid takeoff for they train and they were wanting to like for hyper hypertrophy, you know. Oh, you know, basically wanting grow more muscle. I will say that. There have been studies looking there's been a lot of research has been done looking at you know, is there this anabolic window that you have to take in to acids and protein to like increase muscle growth. And I think over the past few years studies have it's been pretty consensus that there's a lot longer time that you have it used to be thought like this one hour window you have to down this protein, shake you're gonna miss it. I don't think that's the case. I think that there's been a lot of research that has come out showing that you actually can can take me no acid or protein hours after a workout. However, if you are doing if you're going into your workout fasted, let's say you're you've been fasting for sixteen hours. You don't you're aren't you weren't storing protein? So at in that case, if you are doing a fasted strength training workout you may want to consume protein within an hour after. Yeah. If you're in your NFL fasted state like pretty pretty fast. Great the great recap for for for Annella angel. Not sure. Okay. Moving onto the next question. I think we have time for maybe one or two more because these are the require a lot of explanation. Let's talk about longevity because that's a lot of the reason that our audience in your audience is doing fasting. So this is from Nina can you elaborate on the growth longevity tradeoff? So you talked a little bit about the beginning with one and longevity. So you're with longevity trade off by fasting. We down regulate the aging pathways such as Mt for growth hormone, Nigeria. One clearly need done her homework and listen to you. But in order to build muscle through this training, we need to eat protein and have these pathways activated in order to maintain build muscle. Is there a way we can get the best of both worlds? It's a great question. Is the trade off overstated? How so thank you. Excellent point. Dmiti question. But a lot of what you talked about already it does. And I think I will try to keep it a brief as possible. I think I do need to kind of just briefly explain the role of one m tour in aging in the field of aging research. There have been many many many studies that have shown that higher. I Jeff one particular higher. Jeff one is associated with higher cancer incidence, and this has been shown in if you look in humans humans that have a mutation in genes that regulate Jeff one that make them have a higher one level all the time. They kind of they have actually higher cancer incidence than people that don't have those. There's your Jeff ones higher. It's a growth mechanism as could promote tumors to to grow. Yes. Exactly. So because I Jeff one is a gross signal as you mentioned it. Allows basically, you know, when you have accumulated damage in your cells, whether that damage comes from the mitochondria genomic damage there signaling pathways that are activated that say look the cells to to damage to repair I need to kill it to get rid of it because I may acquire a very dangerous mutation that could allow cancer to survive. And so your body has this beautiful way of doing that. And it's it's called programmed cell death. Or a pop Tosic means we kill the cell, but Jeff one if one is around and express at a high level, it's kind of around going. No, no, no, grow, grow, grow, your cool. You can stay. I'm here. Yeah on. Yeah. So we're basically overrides those checkpoint. God that says die, and so it can become very dangerous because an allowance one cell to then grow which then replicates and makes more cells in the new eventually get the formation of a tumor, sometimes take several decades to happen. And then, of course, it bypasses immune point immune cells and things like that. That are also involved in killing the cells. But that is one important way that Jeff one plays a role in cancer, humans that have more of it have a higher cancer incidence and the vice versa. So humans that have mutations and make less of it have less cancer incidence. It it's been shown in many many animal studies, volt Dr Volta Longo shown this and others so many others that one can override if you basically inject human tumor cells into a mouse and increase the ride Jeff one by a variety of modalities, including high protein intake, you can actually allow the cancer cells to grow faster and just real quick on the hype Rony didn't take. The the latest diet trend. I think it's waning. It's been protein protein protein. Right. And so I mean, we have yet to see the impacts, you know, long term of all that protein uptake, which is I think interesting, I don't want to concern people. But protein does up regulate I Jeff one correct? Yeah. It does. You know, and to to address the the good part of Jeff one. I mean, so so we talked about this bad part where asking you know, about that trade off. I Jeff one in addition to the cancer it also deactivates very important longevity pathway, gene in the body called FOX. So which is really really associated with it regulates all sorts of genes that are involved in repair and stem cell production, a tough Aji all those high one that offers all it turns off a tough g turns off all that's interesting. Okay. So shoes beating no protein. The trade off is that one has a really good. It's also very important. I mean, obviously during development it's part of the growth pathway row. Right. But it's also important grow pathway in muscle to repair muscle to grow muscle, which is also important for longevity. I mean, there's multiple studies even recently showing that muscle mass is really important for lowering all cause mortality and preventing frailty and things like that. It also gets into the brain is an important growth factor for neurons. It actually helps you grow near not new neurons that's called neurogenesis, and it actually helps prevent neurons from dying. So it allows the existing neurons to keep living. So it's it's an important signaling pathway in your brain and muscle. I've seen a handful of studies in mice and in humans that have shown exercise being physically active helps bring IGF one into the brain. So it crosses over the blubbering bearing gets into the brain where you want it. And also. Gets into the muscle. So as opposed to having your Jeff one around in in your bloodstream where then goes to other tissues or stays around and is being grossing no for for potentially damaged cells. You actually wanted to get into your brain into your muscles. So I think exercise and physical activity is a really good. Way to make sure that Jeff one that you're getting is going to the right places. And in fact, that you're sitting there there have been studies looking at protein intake and all cause mortality that have shown that higher protein intake does increased all cosmetology and cancer mortality as well. However in people that have none of the unhealthy lifestyle factors that are looked at for example. They're not obese they are physically active. They don't smoke. They're not drinking excessive alcohol there and they still have high protein intake. They had the same mortality in cancer mortality rate as someone that has a lower protein a great recap. And yet, I guess intuitively. If you're going to give your body all this fuel in growth, use it use it for what it makes sense to do. And then if you're giving all the fuel, and you're not using it it can be left to do that. Yeah. But I went on a tangent there to kind of get to her the second part of her question, which was you know? Is there is a happy medium like what what's the golden rule here? Yeah. For a long time. It was thought, you know, this this process of known what's known as caloric restriction. Which does lower itchy one. You're doing it all the time you're constantly eating like thirty percent less than what you would. And wrote. It's nice. You know, some people are kinda miserable. Doing you're chronically lowering your Jeff one is that good because you want Jeff wants for some things. And in fact, I had a conversation. We talked about Longo. He, and he is even talked about the fact that, you know, the prolonged fasts seemed to be a good sweet spot because during the during a prolonged fast, you actually drop your Jeff one during that fasting period. And that is what is critical for the Apep toes. This the clearing away the damaged cells. It's it's important to activate the stem cells. But once you once you get to the point, and you then refused you actually want. Jeff won you won Jeff one because I Jeff one then allows us themselves to grow and make more cells and replenish that population and re grow. So you actually there's this balance, and it's like Jeff ones important in that plays an important you want lowered to get that whole clearing away and rebuilding. And then the rebuilding you want it. So there's this nice sweet spot and the beautiful machine of our body that goes through modalities of cleansing. And it's the reason that I think fasting is become. Rightly very intermittent fasting clock restriction is become so popular because. That's kind of how ancestrally we were. We were. We were brought up. I mean, we didn't have, you know, seven elevens and supermarkets and coverage full of food all the time or constantly eating. We had these natural breaks where we were hunting for food or gathering for food, and we weren't eating all the time. Our bodies were repairing. And then we got to repeat when we you know, caught the the deer, and ate it and bought ourselves to that rebuilding. Phase exactly replicating what for millennia we've been as humans designed to do. Exactly. Exactly. Yeah. That's an awesome. Awesome question. A great gradients of do. We have time for one more. How are we doing? Let's do. Let's do one more. I've got okay. We'll do. We'll try and make a quick. What see? Okay. This hopefully will be. Pretty quick. Let's do. Post fast. Feeding. So Golota questions about this. What's the ideal way to break a fast? So you talked a little bit about this. You know, is there a method to the madness with macro timing? And this is from Brian option. Is there a message of the mass that matters with macro timing, and as it pertains to like each and levels, or is it fine to eat anything in particular. Once you reach your, your what you break your fasting window once you end your fasting window. So what should we be consuming? Ideally after this fast. Well, I think we kind of address that we're talking about the prolonged fasts or someone that's doing faster or Reiter than forty eight hours. You know, you're you're basically at that at that point after your Jeff one has gone lower. And you've you've done some of the tough Aegean clearing away of the of the damaged parts of the cell. And also a pop hostess the damage cell itself. You want that I want active, and what activates Jeff one are, you know, acids, so particularly essential amino acids, so eating some protein actually to break a fast seems like it would be a good idea because you want that one hire the other thing that actually regulates Jeff one bioavailability is carbohydrates. So so carbohydrates allow Jeff want to be more bioavailable. So most of the time you're wanting to have less I have one. But in the sense, you want to have that regressing. So so eating eating a balanced diet. But you know, when when people are breaking a prolonged fast, some people have sensitivity, you know, their guts, a little more sensitive. If you haven't eaten for a few days, you know? So so you really have to sort of listen to your body like soft landing out of it. Yeah. Some people I've had people talk to me about taking like, you know, making a shake with some blueberries and they add a little bit of protein powder. Like, a little small piece of salmon and some fruit other people like to kind of ease into it with some soups or bone broths, and then eventually kind of make make it small piece of protein or something. More circadian like sixteen aids. I mean, the thing I sort of want to emphasize here is that, you know, a lot of people use fasting as a licensed to kind of binge which obviously is not a good idea. Like when you're breaking fast, especially a longer fast, you know, giving your body a chance to adjust back to a feed. Feeding state is important in eating non processed foods is super important. Would you agree? Yeah. Absolutely. You know, I think that eating eating a healthy diet with lots of vegetables and healthy meats and heady acids and things like that it's important avoiding processed foods avoiding refined sugar all those things. I mean, if you're leading refined sugars and all that you're going to have a hard time. Your body is going to have a hard time. Switching over from metabolising glucose fatty acids, it's gonna make it's going to make that transition more difficult. So so that's that's another thing. They keep in mind as well. I did I did want to mention a couple of things. Because I forgot to mention on some of the Russians I think there were some some questions about like a tough Aji and caffeine and coffee in that I talked about breaking the foul a little bit. But joking interfere with that. Yeah. And I thought that that was an important point because research by Dr Rita Guido, Kramer has shown that actually the polyphenyls in coffee, and it can even be decaf coffee. It doesn't it can be tea decaf coffee coffee. It's not the caffeine. The polyphenyls that are in the coffee bean. They actually activated toffee he showed that an animal's, but they actually play a role in activating topic g itself. Just made a lot of people's day. Because now that I can drink black coffee, and I get even more benefits to a top g. That it's unclear if you're getting more more benefits. But yeah, I think there is there does seem to be a caveat there where it seems as though well, drinking the block coffee may actually enhance the Otaki awesome. So well, this has been great. I know we only got to a fraction of the questions. I hope we can do this again. Because the scientists evolving, there's tons of new studies coming out, I mean, doesn't nineteen I think you're on top of a bunch of new sites coming out related to fasting and human studies, etc. Yeah, there's like at least four or five new clinical studies on time restricted eating, and then another handful on prolonged fasting that Dr Volta longer assuming that you know, that's ongoing. So it's really exciting. It's very dynamic world that we're in which is exciting and more coming out. But I wanna thank you. And again for everyone who submitted questions. Thank you. I'm sorry. We couldn't get to them all, but hopefully, we'll be back soon with with more updates and again Rhonda Patrick. Found my fitness and check out zero fasting. And if you haven't downloaded it or listen to run his podcast, please do so we'll put links and the show notes and from San Diego. That's it. Cool. Thank you. Thank you. Thanks for listening. If you're interested in tracking your fasting in time restricted eating make sure to check out zero on the apple app store or head over to their website at zero fasting dot com. Well, last mentioned before we go about the Kevin rose connection. I would be remiss if I didn't share that. I recently was invited to talk to Kevin's wife. Dr Darya rose on her podcast. We talk a lot about my recent paper on in phospholipid form and its relevance potentially for the prevention of Alzheimer's disease. We also talk about some fun pregnancy related topics and more you can find that episode by looking up he podcast in grabbing it right off her feed. The name of her podcast is food est podcast. Once again, that's food. Est. F o o d I s t podcast alternatively, you can also head over to her website, which is WWW dot summer tomato dot com. Once again, that's WWW dot summer tomato dot com. Thanks for listening. More episodes coming soon.

Jeff one caffeine Dr vaulter Longo Dr Sajjan panda Patterson Rhonda patrick apple cancer Kevin rose San Diego Jeff Mike maser Twitter Qendra CEO
When Our Stories Move the Culture

The goop Podcast

47:08 min | 1 year ago

When Our Stories Move the Culture

"Hi Elise Linen here co host with Gwyneth of the podcast today I'm talking to a true begin kindness as I like to call her her name is Catt Sadler she's the next guest and our special series that were hosting in partnership with Banana Republic called Women on top you know it's like all of that I think took more of a toll than I realized until I left okay twist to see it all and to shop Banana Republics Ball collection had two banana republic dot com slash goop culture changers creatives founders and CEOS scientists doctors healers and seekers here to start conversations because simply asking full stop believing that somebody's got your back or Super Men's coming we turn to ourselves and that's where you become empowered courageous all right over to a lease Catt Sadler is an award winning journalist mother and champion of wage equality she also has her own podcast tissot patient attracts positive things I'm GonNa Paltrow this is the Goop podcast bringing together thought leaders surplus clothing and the rest is history when we talked to the team at Banana Republic about partnering up on a special podcast series their vision revolved around the I mean let it go the Mayo soul is like it's unbound it's limitless but we will use words to limit ourselves when p started goop it's also the space which Banana Republic was founded back in nineteen seventy eight when to California creatives with adventure spirits began up cycling military questions and listening has the power to change the way we see the world today is no exception I'll let a lease fill you in on her extraordinary guest actually really like watching E. 'cause I liked you shush now you've like you brought a certain kindness room boss how she takes care of herself and manages the inevitable anxiety that creeps up and we talk about how important it is for us women to build a community for ourselves and it's her from her former work on e. a career she chose to leave because of a wage gap issue today we're talking about her courage when she decided to depart and how she became don't hold anything tightly just wish for want it let it come from the intention of real truth for you act as much as possible I did not realize how tired I was I did not know I was so used to just getting up and going and the light goes on and idea living a life no boundaries this is the inspiration behind their clothing today it drives how they source premium materials from around the world the ways they choose to end AK- which I was honored to be on a couple of weeks ago cat is a dynamic personality and pretty much lights up any room she walks into I'm a big fan you might recognize chew spokesperson around the gender wage gap she shares her fears were how she overcame them and just how she's been doing since we talk about what it meant for cat to them become or maybe all of the most interesting businesses were born out of curiosity a desire to explore to ask questions and cherry answers this is the space that Gwyneth was in when she to celebrity reporting that made it feel not so naughty to watch such an interesting assessment eight with designs and how they think about infusing style with substance this is all underplay in their fall collection which combines iconic banana republic styles with the monitor somewhat struggled with this idea that oh my gosh I'm not changing the world I'm just doing entertainment news and I'm reporting on all the happening get to my chat with Catt Sadler I was talking about you earlier today you were yet to the mark that you were coming and like you know I used mom could put it in two words thank you I take that as a huge compliment thank you it's so funny that you say that because I think I always you know even though I'm sure you're like why am I standing on this red carpet I WANNA die but definitely red carpets those are hard yeah there are a lot of amazing things and one of the things that kind of fueled me every day is just like you just don't know I just I would like try to like Basque myself in a certain in the kind of impetus for just getting up doing what I did sometimes yeah no and it felt you have your very curious person and I think that that you telegraphed that things about that job and being an entertainment journalist but you lose all your dignity the people who are so tired of being harassed right yes and no I mean I think yes sometimes that was the assignment light and just be a good energy and then I'd randomly from someone halfway across the world getting e unlike Switzerland that would just be like you made a difference in my day doc down at New York fashion week on the catwalk like with people trying to mob Kylie Jenner and who could stick the microphone in somebody's face somehow I I managed to circumvent that a little bit more of that when I was in local news out of very like much lower level girl is accused of murdering her baby or something horrific and then I'd have to go knock on the door of her family and like try to get a soundbite like that was willing and through divorce through anything and everything I was going through you have to discontinue ha you know and if you look good and and you have to be willing for people to tell you look like shed and then the well when I was covering general assignment stuff because that was like romantic yeah it was like you know this girl is like the sixteen year old having equal pay for more work it wasn't even equal work it's funny point that out it I still feel a certain Mike guilt about like pointing stuff out like that I and it's yeah yeah I that I can imagine having to ask and having to harass and ask and really pretty much in studio the majority of the time I didn't have to do too much in people's faces of that style's a feel like who you are sort of a beacon of kindness and so i WanNa really nice thing to say are and I have my in December of two thousand seventeen wow so yeah yeah and it was like a month before yes so he met when you were sort of you'd knew that you are not horrifying and then but by the time you know you're on national TV that the beauty is that because I was hosting a show called the daily ten first and then it had like this brightness to you and you don't know what but thank you and I'd be like what really young so is as weird as that seems that sometimes that was my contract and I'm so proud of you for not thank you I really awesome no regrets let me tell you and you and Gwen older in that they might agree no but I I we met I don't know maybe eighteen months ago when did you leave e I loved I wouldn't have sought the support encouragement or just the ears of people that I looked up to mentors of mine and so you know what got me in that room with you girls so nice because I was really at this point where I was not desperate but I think sometimes really like a certain curry some of finger and walked out were you what was what were your immediate sensations like then and days and weeks later that is actually true especially within that last year I was doing an interview the other day and the people like yeah you work the same hours you were there the same amount of time in the back of my head and sisterhood moments were it was very comforting oh well it was lovely to me you and it's been nice to see you in the modern sense and I sort of feel like well the my very last day and mind you this was twelve years after being there so it is funny because I remember I seen people come and go all those years on air p person so and I know you love your co worker so but now I think yeah I guess it was a month before and you're debating whether you were going to take it and sign partner while you're in bed with someone else there are no rewards for that there are no reward you're wasting your time you just Kinda clog up I couldn't threaten them that well if you don't pay me I'm GonNa go tell the world you know it was a very like sensitive issue so my last day I told the the disparity and the unfairness and it was also almost a slightly litigious thing where I couldn't like blackmail them a war I'm just kidding but it's slightly abusive clearly and it can be so it's so hard I mean I I I never would have kept cruising and being that girl that I'm good at my job I think and work hard and keep my head down but I was so frustrated one of those big energy people were if you're like it's like the whole and this is I'm sure so not like the actual expert like Funk hsi-wei like approach but it's like if you have that ages born out of just being so pissed off like I you know I used to anger was a bad emotion like we as women you know don't don't get angry and angry is just an e you know what I knew and not being able to really share that with anyone it was kind of like still this very unspoken thing even though my team and my agents articulated going on air and trying to be grateful but at the same time just so pissed off is highly emotional I remember like going to my dressing room after it was like the last couldn't say why was leaving so it was that was very difficult emotionally to know I was like knowing what I knew knowing that I was leaving for the reasons I was leaving certainly did this and I know my friends have where you're just like but I'll stay until something better comes but the reality is like no you're not going to meet your next romantic clock of me saying thanks everybody till like six o'clock us weekly or someone had said she left over a pay disparity issues so then I immediately posted to almost like when you're in a relationship and you know it's bad but it's comfortable and then you know pays your rent even though wish he'd pay my rent I've never had that Z.. Emotion and nothing comes from that but I was so angry at that point I felt so kind of taken advantage of that it spawned me into doing things and reaching out to people about how to tell my story or if I would even tell my story I wrote that on my blog but worded already leaked like somehow between like four hey I was like you know it was a really unfortunate situation but to just have even just your support in your ears it felt very much like one of those girl like girly clutter and if it's all clogged up then you're just going to be stagnant you have two free that up in order for the other things to come into your life for sure yeah so when you symbolically sort of gave it goodbye after five days a week for twelve years and just kind of collapsing literally by myself closing the door and just like collapsing and just kind of crying because I was like thousands the viewers on the morning live show that I was on and then also on e. news that night you know just goodbye and thank you for watching and it's been such a great run but well actually go there at seven and he got there at eleven you know in the last year anyway but I try not to be too tired because you are a nice kind advocation for not if not matching the not least if not surpassing than matching surpassing that's really funny at least maybe but in line with what most people get incrementally year after year and I just said to them point blank it was the president of the network at the time the the person overseeing the news division as a whole to men and I just said I just got no like what is it is he doubly good yeah and I know it's it's clearly a pernicious problem and we have a major wage gap and it's hard because everyone wants to factor in bowl and I remember like you know Juliana had left at one point and my coast terrence Jenkins a left on one point and I remember always watching these goodbye farewell parties and thinking too a hard but then I had planned and I had already written my reasons for leaving on my blog and after a lot of thought ends I mean the different lenses to me it's like it's been this way it's a systematic discriminatory pervasive it is I am is he good at his job as he just what is it and they just said or just looking through a different Lens and then there reason you know it was I finally got face to face like after kind of the decision had been made and I decided to leave in is but he didn't always so it was you know excuse after maybe another excuse they brought up the fact that I had a long that they allowed me to do they were after a lot of back and forth they were at their Max of what they were GonNa pay me which in their eyes was a substantial incremental kind of not substantial whether or not they like even vert lead think of it like that that's in my eyes what was happening yeah no I mean I think that that's that seems like a fair assumption any subjective qualities like oh I he's more familiar to me because I am also like a white male sis borne until about ten days after I left so time's up wasn't even a thing when I wrote my little blog on my website so I didn't know that you've thing that happens in corporations where if you're if you're a guy and you're part of the boys club and you're out golfing it's just like he's seen as more valuable that's just how it's been because he's a dude and I was so just like fed up I was like screw it I'm emailing with you know and I had not maybe been in that position I wouldn't have said bird heterosexual dude right and these things play out and they obviously have major repercussions for women and people have called my blog I wasn't gonNA push it to the next day I was just going to give that day that day so then I put up my kind of letter to the world right then what was there just learned particularly women of color absolutely did you in that moment feel was there part of you that was just relieved like you knew you needed to go at some point and of like well you you don't need the money your families but I think obviously people are missing the wider picture that this happens at every and every of that yeah that license right so that was a tough meaning but it was just so crystal clear as like there is no within by the way the differently ear 'cause that that whole narrative in my head which was like how will it infrastructure you when I knew that it was my time to say goodbye I was like so this was remember them saying things like but he's done red carpet like a cup by the way there were how many read like award show red carpets there's three a year right or an I do those two I don't you won't even notice a really care that was honestly just for me to kind of just reconcile everything that had happened share my truth while not he was because otherwise no one held accountable and I think the more people even understand aware of the fact that the parody the pay parody it continues industry at every level we need incredibly visible women to step forward and and get into the fray as well apparent to me I got a lot of really good like universal energy really leading up to my last day so even though it was really hard for me I think I was of myself I wonder what mine is GonNa look like I'm not going to be a forever no matter what anyway but I wonder what it'll be like and the did cut to my final day Dan which I think is kind of a righteous and awkward but a righteous thing to do I know salesforce spent many many millions of dollars to feel like a universal intervention that's a wonderful question looking back yes shortly after definitely us I'm trying to decide win that became like there's you know when actresses and people like you who are highly visible speak out about this stuff sometimes people have sort of a not an aversion or there's an anger quite authoritatively that women are just as insistent about asking for raises they speak up they push and yet we are are important battle for women because it's there too many of us I think to who are like oh I'm just happy to be here and I don't really know my value and who outside of my job that had to bring me money right so like she they've more work on the side was in boy was I no transparency into compensation there are few few major companies that have the publicize all of their pay data more salary information on me looking back to never even asked the question yeah I didn't know I didn't ask although I will say in your defense that the research suggests and and points of this and the transparency pieces huge I think for sure and I mean even in a short time now since I left I first ensuring that there were no that there was no pay inequality throughout their company and raise people up and when you say righteous do you think it's like congratulatory represented and more and more women opt out for various reasons including lack of pay parody and so I think that it this was always going to be my story because I couldn't quite figure out when I leave her wide lever how will go down and how my departure would look and I and so there was a bit of an Aha because they related so much and they're like well holy shit she just she took that leap how many of us want to maybe do that totally idea and I was it Henry and Heidi test case I can't remember the names at Harvard Business School but it's a Ken Rosen and Heidi Rosen and they presented it was like a v I mean economy went like wildfire and that's when I was really like Oh boy this isn't just me obviously this is not a singular story this is so many women's stories because people cared so much alike or who would announce that this was gonna be like this but immediately I mean that's the other kind of wild thing because time's up wasn't even want it all like Oh let's just throw a network under the bus it was just like this was my story and I'm going to share this story but then see raise and half of the students got the name Heidi and half of the students got the name Henry and same pitch different job responsibilities or something very vague like the whole Internet on twitter like just rush defense I'm pretty sure as alert seven most nights it's like thirty I think or or Forbes just came out with one hundred most innovative people and business guess how many were women that it's were where so much there are you look at the fortune five hundred and they're so few CEO's that are females. I mean it's crazy happen in part because it's veiled right like the only reason they get away no is because you work in a world of agents but for most people at companies there's I don't WanNa know depressing five one oh one I mean and there's been an outrage and across the Internet and Forbes we don't are often overlooked we were that by pushing there's a there's a slam down the men's perception of being you know it's the it's like the I'll tell you a little more about that before we get to our conversation some of the most interesting businesses I came to my defense and that was really that was gratifying. She's because just in the pudding yeah they lost a viewer and me was taboo like it even on a mammy by the way there's always the onus on us as individuals also to a degree and I'm like well shame buying things at least in my situation was that because it is a public story and because I by definition Emma public figure having been on television the woman was an ego maniac and you know the part were missing is that they part because the day part I guarantee you is when when the network did kind of give their justification which was something to the effect of well she's focused on mornings and now and he's night and you know enough how can I give to you or why would I even suggest that you follow in my footsteps when this is what's waiting don't need a systemic Crete's competitiveness that's that's unfair and this sort of like tokenism are to or not only like if I don't Jordy Man Yeah Base right I don't sell the mix that's what we have to you think yes because I think part of the programming that's that's happened for women is that I'm pretty sure like I was going through my phone just recently trying to get the ten thousand videos off of my iphone and I was like Oh there wasn't night this happened I mean it's disgusting right so but this is it happens up and down but what happens I think to women as you look at the leadership of these companies and you don't see yourself same everything was a dental except for the name and the women they did not like the woman and the man they thought was assured and self confidence all and embarrassed that I still don't know that still leads scratch or at least in my personal experience that that to this day I will say I mean one of the most Grad it was just going like I didn't even at the time look but I still have those videos on my phone I was like yeah I'm pretty sure that was like I was there at seven stiller to like but the viewer issue that happened just a total overall I think transparency is probably the only way and accountability it's important that the people at the network are accountable like we're doing this the right way and they do for pr reasons or a good good I mean and like like a good like this these are I mentioned a few weeks ago on the podcast that curiosity is my favorite state of being I try to carry that attitude with me every day and it's certainly easier uh we'll get back to Catt Sadler and just a second Time you can check out google dot com slash the podcast Yeah Oh back then yeah I think I always had I you know it's it's it sounds pretty like cliche but I was that like slash in Goup help back to my chat with Catt Sadler so going and today the inspiration for their clothing designing for life in motion or as they put it living a life of possibilities with no boundaries there fall collection ordinary practitioners teachers and culture changes leading classes and workshops we'll be covering a lot of ground physically and metaphorically will learn about intimacy the power of connects an an republic to get their fall collection had two banana republic dot com slash goop. It's that time of the year again loop through our special podcast series women on top I hope you'll listen to every episode these are the women who lead with power grace and curiosity who I think define what it means freed and psychiatrists will sue who are teaching a joint workshop on manifesting your Authentic Self Wall Street legend Sally Croatia will be leading a masterclass on money curiosity their founding story starts with a California couple who was looking for an adventure fun fact Banana Republic began as a safari inspired clothing company incidentally my favorite pastime and because it's goop you can also expect B twelve shots Galore amazing food and drinks and some surprises along the way if you've been to an needs to break boundaries and maybe most importantly poor working hard so that others to can live a life of possibilities so keep listening and keep shopping with our friends Shen fasting tools for reducing stress and how to quiet our inner critics we'll be joined by some of the people I admire most like psychotherapist and psychological astrologer Jennifer cousins I was directing videos and I was you know leading the play and we're always playing make believe and then when like home video cameras came out I'm really aging myself but in the Judy White is teaching a workshop on what dreams really mean vaulter Longo is giving us his longevity secrets and you'll get bounce on mini trampoline with more in roxborough which is all town girl who always had the itch of some description I mean I wasn't here only creative I actually I was in my family with help before I hope you'll be back and if this is your first time I can't wait to meet you the summit is on Saturday November sixteen and you can get tickets now a goop dot com it's like conic banana republic styled for now so there are utility inspired styles made from premium materials think your favorite dresses and pants updated an animal prints what would that have been like the eighties and I was like a world opened up to me and I just

Banana Republic Catt Sadler Elise Linen Gwyneth conic banana republic Forbes Sally Croatia California roxborough vaulter Longo Jennifer cousins Shen Judy White twelve years eighteen months sixteen year five days ten days
Intermittent Fasting  What a Physical Therapist Needs To Know

PT Pintcast - Physical Therapy

35:00 min | 9 months ago

Intermittent Fasting What a Physical Therapist Needs To Know

"Hey before we get started I, just wanted to say thanks to our longtime sponsors are es medical staffing, helping you physical therapists or physical therapist assistants find jobs all over this country with position. All settings in all fifty states find out what they have for you at a U.. R. US MEDICAL DOT, com? That is a U. R.. E. US medical dot com. Follow US online at PT Podcast and subscribe on I tunes spotify or Google podcasts. Yeah, it's it's awesome. Shovel. We're live. Here we are. What's going on I'm Jimmy. Cassidy podcast that saves physical therapists for missing out on amazing insight remarkable ideas motivational stories here in the world of physical therapy we are excited you're joining us easier watch a live stream or you're listening to the podcast or you're watching the replay on youtube or facebook or twitter periscope whatever. Welcome. Welcome. Welcome. Peachy podcast brought to you by our friends from Arias medical staffing. Rely. From the medical studios, a are US medical dot com leaders in Hashtag travel pty. Say we're live from the medical studios also my bedroom. Welcome to my room everybody. That's what we're doing this from everybody's at home. Subscribe to the podcast you don't Miss Anything in physical therapy. Do it free on itunes spotify Google podcast and as we mentioned in the video casting mom said I had the face for Radio Youtube facebook and twitter at pine cast on the socials. got a great show for you today dig into something which might come alive i. feel like is one of these concepts that comes up. And you want to be informed right. So you want to know how to respond and what you should tell people we're talking intermittent fasting. We'll be talking with our guest today but intermittent fasting get into the conversation though drop a comment below interact with us on social media maybe we'll be able to field your question. Live during the show without further Ado I do love me some ado our next guest physical therapists working in orthopedics. She kinesiology nutrition diabetics as an undergraduate student at the University of Rhode Island and received her dpt from Stony Brook. University let's welcome to the show Keira Lo Bianco. Moving when there's like a crowd in the background even when you know it's fake this is fake. Like. Hey, this is Kinda cool here. WHOA. Thank you. Thanks for having me. This is great. I didn't prep you for this. We're going to get into intermittent fasting, but I didn't prep you for this. I want to tell the story about how we like met. Do you remember this? It was at. What city we were, and it was a conference where were we Boston. Boston yeah. They think. Maybe honestly, they're all they're all a blur to me I just never it was a conference center. It's all I know. Or many I go to a few. So so what happened it's been a a a minute correct me if I'm wrong with this is how I remember it. I ordered like a million pint glasses to be shipped I'm talking these were the glasses these the glasses right here. Okay. Chip cases of I shipped him to the. Little. FEDEX KIOSK in the conference center and I went to pick them up. And the guy was like, well, first of all, he was like is going to be twelve hundred dollars to pick those up and I was like the glass is only cost like eight hundred dollars and he's like, yeah, there's a receiving fee and I was like I don't have twelve hundred dollars to give to receive the glasses I just paid so you can keep them if you want. Or I could leave this hundred dollar bill here and you can take a fifteen minute break. There's a hand truck in the back I'll be back in fifteen, but then I started panicking because I couldn't physically carry them all by myself a million miles across the conference center, and that's where I did I run the hallway like a literally just grabbed someone's like who who can help me I looked at year strong. I look really struggle. I forgot about that actually by all I remember is logging them in and out of elevator. Yes we were doing Hawass we carried them across the Conference Center and the reason I needed to do it quickly because that guy was gonna come back and I was like my love, he'll ask for another one hundred bucks and I didn't have it. So I was like, let's go. So that teaches you anything from today's podcast. So far is a hundred bucks can save twelve hundred bucks if you're. A long way. Well Hey. Thanks for jumping on the show since twenty seventeen you were a student still there right at Stony Brook yet. Yep. I graduated in eighteen so you're later Congratulations you've got that going for you and are you still on the Long Island? Where are you I? Am I I'm actually I just got put out east in Southampton. So that's been my my home base for why We likes the Hamptons Hi Al Maybe, one day I'll get out to the HAMPTONS. Yeah. Don't don't threaten me with a good time. So the reason I bring you on today as we found in your intro, you did a little background, your undergraduate work in nutrition dietetic talk about that briefly. What drew that way. What did you learn? Yes. So when I was an Undergrad I, I knew right off the bat I wanted to go to PT school part of most kinesiology programs has been taking either one or two, maybe three nutrition courses and I took my first one and fell in love with it and I felt so torn up on my gosh do I continue with PT, which has been my dream to be or joy mixing up and pursue nutrition. So I actually just couldn't design and I picked both. I mean we had. We had an interview on when we're at CSM with Sarabeth Burke and she talks PhD and hybridity, and she's talking more and more mixing of things is actually more valuable versus where my parents generation was be really super good at just one thing and engage into that thing and stayed there for twenty years and now that's not the case. Yeah absolutely I mean I I always found an Undergrad and even still now like you really can't talk about exercise without talking about diet vice versa, they're so interrelated that I, think it's important to have a well rounded view towards it plus. Everyone's getting. So specialized that it's being, it's harder to collaborate. It's harder to mix everybody together because hearing. So many different viewpoints bottle so. Important to know a little bit about both. And that's why I got excited to talk to you about this this particular topic, intermittent fasting today because it's come up a lot people ask me and I. My my my standard response is I. Don't know if I'm educated enough to speak to you in depth on that like I literally have that verbatim because when I don't want to say is I don't know. because. That's the kind of like but I don't but I want to say educated enough now if you're asking me to get more educated, I can do that for you. But since you had, you have this this this this nutrition background this is this love for I was like Hey care is gonna come on the show. Let's talk about intermittent fasting I'm sure it's come up with in clinic for some people out there in the audience right now. So let's dig in. Let's go big small macro micro what the heck is intermittent fasting. So I actually, before you asked me but I really it was kind of on my to do list research because I do get a lot of questions about it in clinic. So I really wasn't too sure what the pros and cons of it were what the benefits were. So I've done good research at this point and it's actually pretty simple in terms of like the basic terminology of it. So people are using the word intermittent fasting in place of something called restricted eating. So people are this is usually Looked at in a ratio. So time spent eating. Then time spent fasting but intermittent fasting, really an umbrella term in the literature for a bunch of different types of fasting you do prolonged fasting, which has shown its own benefits that's typically fast in greater than forty eight hours. But this time restricted eating component is really Ah Tool that you can use to match your circadian rhythm. So. Basically, what that means is eating in a time when your metabolism is at its peak and not eating when you're. At a slower rate. So timing those things out. So a couple of different types of in terms of intermittent staff, your prolonged. prolonged. What was it again? What was the term fasting prolonged fasting? So. Yeah. So I mean I know some people who had the concept of they can eat anything they want for eight hours but it was only this eight hour period anything else it was like they were from the movie gremlins like you do not feed the person outside the eight hours or you don't you don't want to know what's going to happen and they treated like that and. These people will swear by results and when you were looking into, you know intermittent fasting as buzzword term you know, what were you finding in terms of what works for whom does one thing work for everybody or you need to try different things out as you mentioned with rhythms? Well. So that's actually funny that you say that because this is basically the the main reason I decided to start my blog is I feel like especially in the medical field, you really can't have black and white like if I say to every single patient, Hey, you should stop using start intermittent passing. They're gonNA look at me like well why they started, and then they decide hey, this doesn't really fit my schedule. This isn't easy for me. It takes a lot of planning makes me feel like garbage whatever their complaint is like I can't say that it's going to be good for everybody. But. I. Think the body truly needs. Like a routine schedule, your body. If you. Eat whenever you feel like it or whenever it's around or whatever your body kind of goes into this region preserving everything. So if it's not sure when it's going to get its next meal, hold onto ebbing. Whereas if you know that if your body knows that you eat at nine twelve and five o'clock in the afternoon, then your body Kinda dumps what it doesn't need an hold on is up at actually needs and you kind of get rid of waste that way. So the best thing is kind of a nice tool for people to use so that they had that schedule, they had that routine available to them. All right. So now we're getting terms I want to start macro to micro before forget though I forgot to ask the I always like to get the hardest question of the early I forgot to ask you what are you drinking? Rosaiah all day. I'm probably GONNA, take some heat for this. I have been having IPA's on the show and I'm trying to knock back a couple of I'm just doing a white cloth with ice cubes. Okay. But. I wish we were told me. Out to blackberries my flavor. So cheers, and now that we know the the the big terminology, the idea behind intermittent fasting, which is we least be knowledgeable up because patients either doing it or asking us about it and clinic. Absolutely. So, let's go into more specifics. You alluded to it a second ago intermittent fasting pros and cons what are they? So. Right. Now, the research that I've done has has shown is actually like good amount of pros I am very much like a Nada Diet Person I don't typically record things like that just because I, always find that they're very temporary and a diet shouldn't be that way. So always skeptical, but the research is showing some pretty good benefits so. There's this protein called IGF one and it's job in your body is to build in regrow. So for all our exercise people out there, that's obviously very important to build strength right? So. They've been finding that during the fasting period that protein in the body has been elevated so that Your body's Kinda using whatever's leftover to rebuild. which they'd been showing has. Had Good Effects Towards a breast cancer and longevity especially for growth for neurons in muscles which for us is huge like that's great to be able to use. So. That's one of them. The other obviously people talk about the most is weight loss. So I. Biggest part of this has been fact that you're not eating at midnight. When, your body's at. No good notes you know. but I mean it's crazy when you're schedules are so wacky I mean I work in outpatient you could be at work till eight nine o'clock Mike commutes an hour. So I don't get home till nine o'clock sometimes ten o'clock might eat. Then I'm starving I worked for ten hours. You know so I I get it's tough and it's Something that requires a lot of planning. So I think be more towards a con. The intermittent fasting can be kind of problematic in that you have to have a schedule and you have to be consistent with it if you're working outpatient or even impatient, your schedule can vary from day to day. So it's hard to kind of get that like. Permanent. Short. Yeah. It in terms of pros and cons I think that definitely is the thing that brings looking for his terms of like. Well, this could jump start my weight loss in in your research that it did it did it say anything about in terms of well I mean I feel like I feel like this term creeps up in pt and everything now, right? It's coming up it depends where two two people. With different genetics to dig same plan. If you watch this on like nutrition twitter, you watch people rage on carnivore diet or plant diet or intermittent fasting, and literally these people just raging at each other and what I've done. I've done minimal research into a book that was good for me was David Epstein 's range and what he was he's like, honestly, genetics plays a really huge part like we know that. And then we say do this. It'll definitely work in every situation. How can you say that with a straight face you know that genetics is a giant component of how exercise and food and sleep affects each us. Absolutely one hundred percent agree and there's a lot of research to going into the gut genome by ohm not genome. so That is. An actual phone? Yeah we're landline phone history. Oh my gosh. Do you want to show the audience 'cause? I don't think half of them know what it looks like. People, that's a phone. It's attached to the wall. and. Had to stand near it. There's A, there's a court and everything. I mean, this is off topic because that's me You know the younger people in the honest. They have no reason have no concept of why we call it hanging up on someone because he used the phone used to be on the wall hanging up. Oh Yeah. It's very difficult to emphatically hang up on someone by just pushing an iphone but all right well now I, don't know. Someone important you. WanNa. Take that call in the middle of the shot on a your your call I picked it up and hung it up. All right. That's also what you can do when you have a regular phone. Up We'll skip the phone education but yet genetics. As the most I've researches it depends and that's what we find impeach old frustrating. It was as it wasn't as a student but a lot of the things are going to depend and you alluded to it a second ago, which is if I told everybody to do this, they'd want to know more. But also if you told one hundred people to do this, even if they all definitely adhered to, it could get one hundred probably get one hundred results. and. I mean in terms of intermittent fasting it's very depending on what you're eating to. You already talked about people who say, Oh, I can eat whatever I want in this eight hour period if you eat nothing but chocolate cake the entire time like you're gonNA. Be a bad shape you're not going to be feeling. And I think in this busy fast paced lifestyle that we've all been living which kind of Kobe's has been a blessing for his slow everything down a little bit. But people. Are Not really aware of how their bodies feeling until it's too. Though? I mean if you're eating if you have an eight hour period in your eating potato chips in whatever you can find eight are period especially during a busy workday or travelling or whatever it is, you're not going to be feeling your best even if you're doing intermittent fasting. So you kind of have to find that balance of okay. I need to plan out bite meals and I'm not going to be eating for eight hours straight. Fills a couple of questions come into play, who in terms of genetics what are you eating and then yes. If you're talking about timing several different types of intermittent fasting, that's the went. So it really is the those three who wasn't win come into play. Pre importantly when you're talking about intermittent fasting. Yeah. The independence is so huge I mean we see that day in and day out you can't take somebody with that. He's a cap slightest intrigued in the same way across floor. Plans on what sitting in front of you. So frustrating. Though Impeach scored center what the answer it's like I. Just thought it was my professors in school then I realized Oh my gosh, that's a thing. I feel like I should start pens dot com just because everybody's eventually going to go there. You know what? Jumper or someone steals pets car. Let's get. into the show. So. How do you applying this information clinic? You know you you bring in nutrition indicted work and information with your patients patients in clinic. How else can people bring sent? So usually. A lot of what I talk about with patients has to do behavior change. So I kind of have to meet the where they are just like everybody else's. So somebody's coming to me and saying, Hey, I've between the intermittent fasting. What do you think about that? You agree disagree on like we'll how do you feel first off? I I don't really love to talk about weight loss in weight gain while unless it's like extreme amounts but I don't like I don't like your gold to solely be weight loss because that really I mean, all the research is showing that BMI is relatively irrelevant. So. You really want like, how are you feeling? Do you feel like crap when you will need for eight hours like do you need to eat right when you wake up in the morning and you have to make it work for work it all it depends on who sitting So When people haven't started it yet, I usually say to try it on a day that you don't have anything else going on. So. On a Saturday afternoon. Okay Sunday try this and been a wake up do whatever I have to do in the morning. I'm going to start eating at ten o'clock and then dinner's going to be at five and then I'm done for the day and see what happens. Monday feels you know and try it that way the research is also showing that the prolonged fasting. So that's greater than forty eight hours has shown some pretty powerful benefits too. So I mean, you're not going to do that on a weekly basis. That's something that. How often? How often are people trying that going without eating for forty eight hours is that is that a once a week or you? You go without any for forty eight eating and tried again set up been It depends. Well I don't know anybody personally who's done it. But The podcast I was listening to that we could talk about There was a researcher. His name is Vaulter Longo. He's been studying it, and it's he said that you could do a once a year once a month it's not something that you do weekly. But. That's something that you can play around with also. So it's basically just trial and error in you figuring out what works for you it takes a lot of planning. So it's something just like, okay this is what I'm GonNa do tomorrow you have to kind of make a plan for doing that. Yeah Yeah, I feel like a lot of this is going to be trial and error. A lot of people are looking for a quick fix and exercise or nutrition calling it a diet looking for that quick fix what's the fastest path and the more we learn the more we learn from you know the experts are out there saying the real experts who actually understand this stuff are. Saying there is no quick fix and Everything is going to depend on you and how you react to these things and planning your genetics. What else you doing besides just eating your are you active or you inactive? You know when you eating so all these things are fortunately if you're here for a quick fix, it's GonNa be. It depends unfortunately, there's never a quick fix. Quick question from the Audience Rachel wants to know typical fasting schedule for someone trying for the first time I know it's going to depend. But if someone were to, as you just alluded to, if you're going to say, Hey, you know what try them to Sunday when you when you can control most of the things that you're going to do? What would you suggest? I mean from what I read in the literature. Typical. Time restricted eating time would be an eight hour period of. Overeating got it and then sixteen hours off which sounds like a lot but really half of the sixteen hour period you're sleeping. and. Before you're going to bed it's not like you're doing anything too strenuous. Just Kinda like that warning period where you're someone might be grumbling but once you kinda get onto a schedule, I think that it's relatively easy to maintain. Of course. Yes. Yes. A lot of different things that come into play I went on a hiking trip in the middle of school went when hiking in north of Seattle and up in Alaska for a couple of weeks and I was really nervous because we were essentially carrying. The jet boil will propane little fuel and you boil a little the Cup of water and you mix in your like Maris and I was kinda nervous. I'm like word that's what we're eating. Stuff. A couple of power bars are just to make sure because there's no food out there on the mound and I'll be honest. You're a couple of weeks. My body was just pretty used to it like that, and that's that's me knowing myself I mean looking at the tiny little bowl that I would eat a food we were done. That was all we could eat because we were on the carrying a certain amount for a for a trip. So we realized that we we needed to make sure what we're eating was planned. We knew how much activity we're going to be doing but the variable was our genetics in our body and you know I lucked out in terms of after a while just kinda got used to eating. You know a couple thousand calories a day and hiking all day but I also got great sleep outwards. Yeah you're probably exhausted. No? Yeah, right. Out. Did anybody in your group not like the restricted eating it was a small group. No I was the most inexperienced. Hikers the group by far, and that's why I was. Kinda, like can sneak a couple of Hojo's in here like you know, where am I going to put these things? So so no, but it probably took two or three days before I was actually like this I'm fine but it was probably like the second or third morning waking up where I was. Like man I could just go for some. You know just a big old omelette instant toast. Let me get some of that but probably worth day my body was just like okay this is all we're getting. We'd better deal with it and I adjusted. So everything you're saying I agree with yeah. Yeah. That's Super Interesting Jews anyway weight whilst Hanoi it really yes. I stayed I. Stayed Very hydrated because we were I mean that was like a big thing but I wouldn't. Men there. It wasn't a ton of way I probably would say between five and ten pounds, and this is over three weeks. Okay. That's actually like a pretty decent amount of weight loss, right but as soon as I. Put. I put four pounds back on like in the first week of of getting home because I hit every every a restaurant in northern northern Virginia as soon as I got back. So what's cool how you reply in that in clinic any good resources use you you could suggest for people to to read more for themselves always wanted people to educate themselves beyond what our guests are telling to. So where'd you go? So I've actually found some pretty good podcasts have been weirdly obsessed with this podcast called the school, of greatness. How and he interviewed This path. Rhonda Patrick. And she is like the nutrition guru of Gurus like she is probably one of the most brilliant people I've ever listened to I'm. Sorry. and. She just she so up on all the research she. Gives you the big picture like everything you need to know but then is able to kind of tone it back so that if you're not With all the chemicals or chain reactions. Kind of brings it down just Average person's level which is awesome because I haven't been in school for three five years now in. Off Up she is phenomenal and she actually works very closely with Volta, Longo, who studies the intermittent fasting and things of that nature. So she was an awesome resource. Cool. Cool. WanNa talk to you about something else will bring it on screen. What's that? What is this? That's founding bicycle my blog. All right. So so you started a blog I always liked it when somebody asks what they say I started a podcast or a youtube channel or blog I was just go hey, what was your inspiration? Why did you decide to create? So I actually have been wanting to do this since I was an undergraduate because I have been so passionate about combining exercise nutrition. And I am obsessed with A Albert Einstein quote is like riding a bike in order to maintain your balance, you must keep moving. So I feel like that's so important. I say all day long clinic to keep going keep progressing. That's what life's about you have to make it better for the next day. Oh. I've been kind of trying to inspire people to make good changes to keep their bodies moving forward and grout. When? SOMEONE GOES TO BALANCING BICYCLE DOT COM. What are they going to find? What are you talk about this blog because it's your thoughts? Out in the ether on the Internet. Yeah. So it's bit so far. It's been kind of a combination of exercise advice nutrition advice but it's pretty much full-body collaborative type thoughts that are on share people I'm. Pretty interested in behavior change in actually getting people to make that actual change I don't know how many times I've given. ATP Out and nobody does it and I asked him how you're excited at home I, didn't do them or I did them and I look at them like actually I didn't do them and you know it's I mean I love hanging out with my patients but to see them three times a week for their entire lives is obviously not feasible. I want you to be able to make a change in your life without me. So. I think on my blog, I hope that people will get that vibe in find tools that they can use to make their own lives better without me babysitting madman. Checking up on them. Yeah. Yeah. When I was when I was a younger clinician are still in school I remember thinking man, there's no one's listening to me what you WanNa do is you want to blame the audience, but I went back to my broadcasting days, which is if the audience likes something, they're being honest that you can't blame the audience you have to blame yourself as the center of the creator of the information whether that's h. e. p. whether that's a you know it's a diet routine or something to get into in terms of fasting So I think going back to what your method of your your favorite quote is. Einstein is George Bernard Shaw, which is. The greatest failure in communication is to think it actually occurred. So I told care something so and she didn't do it which means that she didn't do it. She fail. But what if I would if I didn't say right way or if I said it in a moment, you weren't listening. So I think behavior change puts it back on us as clinicians as as a profession physical therapists, physical therapists. Assistance anybody in the healthcare field and saying, we need to own this. If they're not doing it we changed our ways. Our job is to continually find different ways to help usher in behavior change not just tell but usher them through. The good thing about our products is that we're trying to work ourselves out of a job as you mentioned, three to five three times a week is not. It's just not good. You want you initiate behavior change absolutely. Yeah. I mean. That's exactly right. I take it. So personally when they don't do my agp like what did I do wrong? You don't WanNa do it. Let's talk through it and find that obstacle that is preventing you from doing it and let's chain. I don't want to give you something that you're not gonNA use. That's not going to help you like let's make better you and. Let's keep pedalling like a bicycle. The best exercise you can give someone to do is the one they're going to do care. Are you ready for three questions? Yes sir. Remember. Three questions brought to you by from medical staffing. Find Them Online. At AU are US medical dot com. It's a you are US medical dot com. If you're looking for a position, all different settings, inpatient outpatient specialty settings. Women's health. You can go all the way from Alaska or Hawaii all the way the tip of the Hamptons they need physical therapists out there right Cara. Out on out, she says. Especially this time. A lot of people graduating passing the. Earliest today he was a lot of people on there. Yeah. There was a bunch people south taken it today it can. Kovin. But listen if you're looking for a place that do to thing, you've been studying your whole life. You are US medical dot com. All right three questions. First Question of course is aware question care. Anywhere in the US states, you can go for three months and be a bring your bike with you go. I'm going. Alaska. Jimmy. Bring your food. Great Yeah. Absolutely. Intermittent fasting their core part is they do people just assume Alaska Hawaii or like just crazy cool places. Abbas probably know positions there a Lotta Times shorthanded short term assignments could also turn into a long-term assigned. So Alaska not too Shabby Watch out forbears. Second question is a what question we alluded to the. I. Think your answer before what's something you've watched read Listen to podcasts. Audience Benefit from. So I already talked about the school of greatness podcast but doctor. Rhonda Patrick has her own podcast and it is absolutely phenomenal. She is such a great resource and not not even just intermittent fasting but just everything nutrition around she has some sort of insight on and will at least point you in the right direction by research. So she's helpful. last question as we begin with WHO. Who is some in the audience should know more about very open ended I love asking open questions. I mean I guess Rhonda Patrick. Can I say that again? You're the guest you can do whatever you want. You can really hammered on her you're really fan girl growing her. I like it. Yeah. If I she listens to this album. So pumped shutout under. Like quiet there for cycling if she listens to this, I'll be so excited. Aren't. Let's do I lasting. Would you on the show we call it the parting shots. Parting. Shot no pressure here Keira it's your mic drop moment to leave with the audience. So in doing the research for intermittent fasting what would you wanNA leave with the audience for the parting shop? To find balance it's going to be about you and you have to trial and error and practice and listen to your body find your balance. I like. It depends everybody party shop brought to you by our friends from the Academy of Orthopedic Physical Therapy of leaders in orthopedic PT Level Up Your Game. Why not do it with the Academy of Orthopedic Physical Therapy find them online at or so PT. Dot Com we're also doing a contest right now contests with the Orthopedic Academy to win any of their course access to any of their courses online, follow us on social media to get that joined the the PT Pint cast unfair advantage that. So we can get our emails and you can find out stuff before anybody else thus while we call it an unfair advantage I before we go cookie loves it. She read the complete guide fasting with Dr Jason Song. He explained things she said, she was doing it twenty four hour fast in twenty four hours a week for six weeks didn't think it would work. She was wrong. Feels great as PT's need to help our patients understanding. We'll follow not for everybody and that's exactly what care was saying it depends try works for you So love the resources you gave me insight on intermittent fasting Cara. Appreciate you stopping by to the show. What's have back again, bring your bike next time. Thanks for having me Jimmy Love PT Pine. Cast yes. Yes. The show by telling a friend or by weaving a review on one thousand, nine, hundred Google play. Brought to you by the Brooks Institute of Higher Learning Innovator in providing advanced post professional education. Brooks IHL offering continuing education courses in numerous specialty areas, six residency programs and. Fellowship, as well as challenging but rewarding internships, the I h. l. specializes in the translation of information from evidence to patient management learn what they can do for you to support your professional development at Brooks I H, l., dot org. Our home on the Internet. PINT? CAST DOT COM created by build. BUILD PT provides marketing services specifically for private practice PD's website development and host and inviting content marketing solutions pt clinics across the country. See what good pt can do for you today at build dot com. The PT PODCAST is a product of PT PODCAST LLC it's poured fresh by me. Physical Therapist. Jimmy McCain ingredients are sourced by our chief connections officer Sky Donovan from Marymount University. And it's brewed fresh by producer and physical therapist. Juliet data. Center and by producer and Creator second your PC student Bridget Nolan from sacred heart university PT Pint cast is a podcast that saves physical therapists for missing out on amazing insight, remarkable ideas and motivating stories. Follow US online at PT podcast and subscriber. spotify or Google Catholics. Left. Yeah. It's it's awesome. Thanks so much for listening, and if you found value in the show, all we ask is that you tell a friend. This has been another poor from the PT podcast. 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06 - Valter Longo, PhD - Nutrition, Fasting Mimicking Diets, Regeneration and Longevity

Medicine, We're Still Practicing

37:12 min | 1 year ago

06 - Valter Longo, PhD - Nutrition, Fasting Mimicking Diets, Regeneration and Longevity

"From Kurkcu media welcome to medicine. We're still practicing. I'm Bill Curtis and today we have quite data show first of all I'm really excited to introduce Janice O'Leary the executive editor at Rob Report as a matter of fact. She built the Robb the report health and Wellness Division. Janice Nice to have you here. Thanks for having me of course my co host of medicine. We're still practicing the triple board. CERTIFIED DOCTOR OF INTERNAL IT'll medicine pulmonary disease in critical care my very good friend Dr Steven Taback. How you doing Steve Two okay? Nice to see you nice to be here and now now our special guest Dr Vaulter Longo originally planned to be a rock musician. But luckily for us he became an international rockstar doctor. In the field of longevity evident nutrition Volker is a professor and director of Gerontology Biological Sciences at the longevity institute at the University of Southern California and he's also the director of longevity and cancer programs at the Institute of Molecular Oncology in Milan. Italy a little over a year ago Time magazine. Gene named DR Congo one of the fifty most influential people in healthcare for his work on forty two international clinical studies and groundbreaking research on the fasting mimicking diets. Away to read your body of well. A mutated cells while rejuvenating are healthy ones. He's the creator creator of the five day fasting mimicking Diet and the author of the international bestselling book the longevity. I I was nineteen. I think when I started working on aging and At the time it was a music student in Texas University of North Texas. FAMOUS JESSICA CESCO. Obviously it was in my head all along because I did not think about what I had to do. I say I have to study aging and I always thought what an incredible challenge bald scientifically but also taught. Why is every doctor working? and He seems to me and like that's where the problem is So yeah so I. I have to say beside the years very early years. I I've always worked on this that's that's all I've ever then. Because I had read about you that you had initially wanted to be a rockstar. I started the same way my my initial thought was to be a Rockstar Rockstar. And then I realized that I was lacking one key ingredient and that was talent So I quickly switched to something that I felt I could do better and you still involved in music. It's a little bit more now I think in the You know fundraising levels over thinking of doing some some cancer onset or something like that to raise money for research. Yeah so I always Worth an aging. Since the early nineties was like enough to be a student of Roy while for Ucla was a pathologist there and it was my first mentor new at the time. The the world Most well known person working on calorie restriction and the longevity and saw I followed up on his on his he's working and So for the best Twenty seven years. We've been focusing on other. Take this old idea of station fiction and make it make it a newer idea that can be brought to the clinics all over the world so so Dr Longo. You've been looking into various diseases that are related to aging That I guess are anti longevity Diseases such as cancer and and auto immunity and cardiovascular disease obesity and how these diseases might be affected and possibly even untreated with a modification of Diet and With intermittent fasting. Yes so what we really focusing. Because he now is What I call the longevity program and and and saw a mouse Has It on. DVD program that is it's about two and a half years long Into I ran. The lifespan is two two and a half years but this the health span is maybe one and a half years of mice started developing cancer maybe after one and a half years out of the two and a half years lifespan so then the idea. Da is why is it that people don't get cancer in most cases until they're forty or fifty or older So there is clearly Did the possibility of getting cancer is under the control of this program. So what we're really talking about here are cells that have kind of an aging problem. Yeah that's what we're going after we're going to have to the fundamental changes in cells And in the collection of south that eventually will lead to dysfunction. What does the Diet that you are proposing that has been shown to have these immune modulating effects and the longevity? Well let me just interrupt for a second here You know I think we're talking about two different kinds of diets there's one there's the Intermittent Diet that you would do three times a year optimally on. But then there's your daily diet so can you comment on each of those we did Epidemiological study using the CDC database. A few years ago. Oh where we showed that Americans eight the highest level since they had About seventy five percents increase risk of overall mortality about three to four fold increased risk for developing cancer Compared to those that had the lowest protein intake so this is about you know out you eat every day and Now this was true only up to sixty five so if you When when the CDC asked the question two eight year-olds There was no longer true. In fact people eight year old were reporting. Having a law protein intake did not do very well So Oh you know this is really important that To understand that this is not we liked to have simple answers like low protein high-protein. This is good this this is bad. It doesn't work like that. It's a complex environment. You just have to learn how to navigate it and and it's not you know once you learn and you have the right physician or or or or Dietitian helping you. I think is fairly straightforward but there are a lot of data that says that high fat diet has an increased risk of colon cancer and breast cancer Animal fats and high protein seems to be Bought associated with increased mortality increased risk for Cancer increased risk for cardiovascular disease the ideal everyday diet seems to be a fish plus plus Vegan Diet That is you. We know high nourishment and low protein Then the fast moving the festival making that is really something very different. And it's not even intermittent in nature. Can you describe the intricacies of the fasting mimicking diet. What does it entail? Yeah so the fast making diet is is a law sugar. A high fat good fats are low. Protein colorist diet and fats. By that you mean Omega three versus Omega Six. Then what are you referring to good fats. I refer to Type of fats. That are associated. Will Jerry the And health span extension so the the olive oil plant plant based of a certain kind that the is for example Avocado as an daas thus far not been associated with longevity extension but Not have and so as olive oil So those yeah that's what we're focusing on the ones that provide the fats the certain type of fats but also that are being consistently associated with higher health status in longevity and whereabout about carbs. Is the Diet higher low in carbs. It's relatively high in carbs. They're very low sugar but relatively high in carbs mostly coming from vegetables No fruit In the idea is to We could get more of an effect. We believe de We we are getting right now by having a lower carb diet so making more ketogenic. But we don't want to do that and the The reason for that is that we do now WanNa take a chance on what will happen if we alternate this low carb high carb local car for hundreds of times. In somebody's life we read the have have a little bit smaller effect but now risking The potential problems that my come up From these other nation low carb is the problem for people get on and off a low carb diet the low carb Diet. I think a lot of wishful thinking. If you look at the data I never met a centenarian. There was an low carb diet and I met lots of centenarians in the long run. People on a low carb Diet live shorter for example. Land set new meta-analysis. They came out showed that it is better off being an eighty percent carbohydrate diet allure carb diet for lifespan and in those the most we're on about sixty percent percent carbohydrate diet so in this is that hydrate diet unfortunately you're not talking about bagels. Riber are you yes we are you are of course course yes so so because it's sugar and they're talking about You know a in general Now of course then If you have lots of starches that you just described that's not so good and the ideal if you look at the Okinawans or the southern Italians reached record on Javadi. They did not have a ton of starches You Know Brandon and possibly the head. You know good amount of it but They they will eat big dishes that were made of legumes and lots of vegetables were poor and lots of these things were growing in the backyard. Vegetables are carb vegetables recovering cobs and that's the best source of cards right. So for example. The Okinawa is seventy percent of their calories. Historically the ones that around one hundred hundred ten they used to eat. Seventy percent of the calories came from sweet potatoes. Purple sweet potatoes. That was people. Think all lots of rice seventy percent of their diet. Yeah we're poor. That's where they were used they used to be able to grow in the and the and the island and that's what they ate all the time. And if you look at the southern Italian for example in in my parents town's regular charity had this green beans is We call it a pastime by. We have a little bit pasta and tons of this green beans and vegetables. Did they cassara grab and put together. What about rice? Is there a difference between between process rise a whole grain rice or as rice not really considered one of the good carbs. Rice's perfectly fine is is an excellent car our but in within the limits right so eating rights is pretty much like in sugar white rice. And there's this okay believe it or not. It's it's okay if you if you have. These in. A limited quantity is not okay. If like most people you have too much of it then Then you're setting yourself shop for This insulin resistance now I see. You're very thin adhering to your own tents here or have you experimented with yourself and your own diet it before I I I Joined the royal for lobbying in one thousand nine hundred ninety two. I had the terrible diet and I have I- pretension the family high cholesterol. I had it all so by age. Thirty had high blood pressure high cholesterol. And and so but I happened to be in Roy Walford the lab and he was writing books he had one. I think it was called one hundred twenty year diet. I read his books and then I changed my diet. Then there was it you so my blood pressure came back down to normal and has been normal since my cholesterol came back so yeah so I was lucky enough to be in the right place at the right time and and since then I've been doing I've been following everything that I preach. So let's get skip over to the Diet. You're talking about earlier today about three times. A year perhaps venturing into something a little more drastic. I've tried this and it's a product that Dr Longo developed But he doesn't actually profit from on. It's called pro lawn and it's a five day kind of meal kit that you get and it starts off. I think at at eleven hundred calories and then it gets you down to around seven hundred calories per day for five days and I've tried to various kinds of things like this this In the past but none of them had any real clinical data backing it up and this one seemed to have good data when I looked at it and I thought okay. I'll try it I I enjoyed it And I like the idea that if I can just do this three times a year for five days a piece if that will help extend my life expand my healthy life span. Then I'd be on board with tell us a little doctor Longo about the philosophy behind going through this process of times a year there was a philosophy really came from our cancer patients. I mean our work weekends a patient. We started We were only fasting and The USC Norris Cancer Center and Basically the patients say we don't WanNa do were only fasting when we have cancer and the ecology said We don't one our patients who were only fast when they have cancer. And so the National Cancer Institute and funded The fast McKnight. What's the difference between fasting fasting and fast mimicking the first thing most people would view as just water? Okay the water. Only fasting could be US effective. Do but at the same time. It puts the patient at risk for all kinds of problems hypoglycemia hypertension Law Salts in the in the system etc etc.. And so the festival diet. Give us an opportunity to basically standardized diet to make sure. The patient does not have these problems now. How many calories is they're being consumed during a fasting mimicking diet? Well festive Megan Diet. Is there are many versions. Because you know we have a version for out immunities Version for Alzheimer Birth for cancer vary in the clinical trials but Simpler four days is very low. Calorie starts about six seven hundred calories and goes down to three hundred. We want to get him four days And the reason for it is to really be adjustable to all the conditions that they chemotherapy. No the therapies are carried out and The the one for regular people is. He's eleven hundred calories and they won going to seven hundred and fifty three hundred calories and two three four five The one for our immunity seven days long and and it's similar to the one for regular people are very different content Alzheimer is about fourteen hundred calories. They won And then it goes down to Nine hundred nine hundred and fifty calories and so we're adjusting based on the age conditioned frailty and many the different needs for healthy people. Are you putting yourself through a fasting mimicking diet in some sort of cycle. Yeah I do it twice a year twice a year In in the reason for that is I normally have a very good diet. Especially -Tarian Remember fish couple times a week and then just Vegan. The rest of the time So Oh I think it's That's about all I need to do that. You're Italian do you still drink wine. Drink wine. Yes how does that happen coffee. The and there's no animal in in wine true true but it's it's definitely not Low sugar no wine wine I mean people if you look at the Meta analysis and I'll goal consumption up to five servings a week is actually either neutral or a little bit. Ah slightly positive and lifespan. So unless you have all the risk factors for for Diseases for which. Alcohol is also respect than than you than alcohol is fine in within this this consumption limits. We've been going back and forth a little bit between just normal your healthy living diet and the idea of this intermittent healing kind of a solution and is not inter-meeting right so this is why I want to stay wayside from these words because I mean inter-meeting lots of people think about this chronic intervention since you do every day every second second day every three days but I am making that is really something periodic. A need to do a basis. You may only need to do it. twice a year By you may need to do it. Twelve times a year and not necessarily in an intermittent fashion. We see the doctor Sane. You know. I've looked at your blood results also your abdominal circumference etc.. I'm GonNa put you on six cycles of this. I don't envision this is already happening in fifteen countries. I hope it becomes a lot more common Dr Longo. I'M GONNA send US toward a very fast break. We'll be right back. Hi I'm Robert Ross. Host of cars that matter you might be wondering what makes a car matter and I have a feeling you already know the answer. Some cars have changed history. Some you can hear a mile away some have lines that make your heart skip a beat if a car ever made you look twice then I think you know the ones that matter. Join me as I speak with designers collectors. The market experts about the passions that drives and passions. We drive cars that matter. Wherever you get your podcasts? So so we're back with my co host Dr Steven K Back and Janice O'Leary and Dr Vaulter Longo Dr Longo. Can we jump into do your diet that you're exploring in so many different studies. How would a change in your caloric intake or a change in what you're eating actually affect the growth of a cancer not just to grow also the survival the fasting infesting making? The lawn is about as good as chemotherapy. But I hardly or rarely occurs even a mouse right along right. If you just do a cycle of chemo or a cycle of fasting you almost never even cure mouse now. You combine the Chemo in the fasting. And now you're starting to seek antifreeze rival so mice cured So yes suggesting rest in there. That difficulties generated by starvation environment for cancer. Cell are there but not sufficient to wipe them out when you ed the target intervention Chemo immunotherapy etc.. That's when you're starting to see a much bigger fact so now you know soon soon enough we're going to be published in the clinical trials on lots of these that I just mentioned so surprised because it's very complex. It's a moving target. So there's not one set of recommedations medications. You can make in general for the population or for a particular type of disease because it seems to be changing all the time. Yes this is why I think the mistake is is being. I'm going to have the magic bullet but I only use them edgy bulletin. A wait and then I try not to magic bullet in another one and And that's very difficult. Even immunotherapy usually works only on a percentage of the patients. I think the trick I am I be may not be a complete solution but the trick is going to be hit the cancer with a targeted intervention but also with a wide acting intervention. Make life of a cans of all cancer cells. It's very difficult by creating a stream environment and then used a the the magic bullet To Do to put him in a situation where they cannot escape. It's very interesting creative because when you think about it. Chemotherapy kills off all sells. It doesn't discriminate between healthy or unhealthy. Whereas if you use a diet targeted form of therapy where the healthy cells are stimulated benefited by it but the cancer cells in some way are being injured by it? You're doing exactly what the ideal process would be in. That is preserved the healthy and getting rid of the unhealthy We talk about diet all the time. No no I know who I was saved the the trouble is and and myself included. Because I know what I'm supposed to be doing dietary wise but to actually implement it day to day Some patients in particular. Now there may be a certain segment of the population of physicians as well who may just reach for medication that some of that is conditioned because of the fact that we've spoken countless times to our patients about the correct diet but people will have a hard time hearing to. There are a lot of smart people out there who have a Bagel every single eh for breakfast. And it's not. Because they're they want to defy their doctors or they want to bring on type two diabetes to just like a Bagel every morning. And they don't want to really change changed habit so changing your habits on a daily basis. That's hard patients. Themselves would prefer medication. Give me a pill so I can then go back and have you know my chocolate cream pie. You know. Every night the complaint is not so much that the doctor a dozen no the Diet could change The status of the patient shouldn't it the complaint is more that there is not really a coordinated effort for example. Most doctors in medical school they receive minimal training and undernutrition right. So it's also difficult for somebody that has never been trained nutrition to intervene in a very forceful way and a patient because because you never been trained in setting so I think they're the medical schools. I'm going to visit the Loma Linda in a few weeks and you know there are so many schools an awfully soon enough many medical schools that are going to move in that direction of having Dr Staff understand not just a diet is is the way to go but also how do you get a patient to change your diet. But part of the problem I think clinically and I'm not sure you know what the solution is at this juncture is that it doesn't seem to be a consensus census amongst the medical community as to what is the actual appropriate diet. Sure I mean in I mean I think there is much more of a consensus among the people people that have been doing this for a long time. You know and look like like we do a longevity at you. Know what people eat in areas of the world there are There were these Jerry. What about the logical studies? What about the clinical studies? But even those those who advocate a plant based Diet. They're actually very very pro fruits nachos vegetables whereas if you're talking about it's sort of a fasting mimicking diet. You're saying that really you shouldn't be using much which of your carbs from fruits. It should be really almost entirely vegetables. No no I mean. Son Confused Fast in Michigan with every day. There's two completely different exam facetiming. Assuming that you're GONNA do it two or three times a year everything else going to do every day of your life In the fruit. There's nothing wrong with fruit The only complaint. I have in my book about fruit. This is the idea that you need as much as you want. And it's okay because fruit is going to have lots of sugar in it and and and if you don't understand that you need to limit Dan that's not going to be so helpful for you I will say that is a journal consensus that eating a certain way I'm on the x among the people that spend a lot of time just doing this Eating a certain way is probably beneficial right so eating say a little bit of meet lots of vegetables. A little bit of fruit Mediterranean Diet version of the Mediterranean slash. Okay now when when Diet yeah so I think most people say yeah if you eat the abundant levels of these You're probably going to have a good way. Then you're going to be healthy Yet I will say that it's not really implemented out there in the compliance I think is a real is a real problem so you you know see you have someone who does eat their Bagel every morning cream cheese the whole thing And he did it. Dr Steve has told them over and over again. Look this isn't going to be good for you. You're on your way to being diabetic If you don't change your ways the patient is like. I'm sorry. This is what I like. I'm going to keep doing it if they did. It's something like The fast mimicking diet a couple times a year can still change things for them. Can that prevent them from getting to you. Know the crossing that line nine into type two being the trial Certainly suggest that the mostly pre diabetic move back to to the normal state of the three cycles Now we have three trials diabetes ongoing We're GONNA start one with four hundred fifty patients multi-centre so so we'll see I mean the The question is Can they do it. How many cycles going to do it? Can they do it for years and years using years versus do three times and then never do it again. so we'll have to see But I think that First of all you need to have the doctors tres And did that Titians all on the same page and all sort of singing the same tune then the patients yes a lot of them will not do with no matter. What but I think the hear the same story from everybody Then that could be a different Different result you. You had mentioned that we. We may have been used to fasting all winter long essentially starving ourselves because there wasn't much food around. How do we actually decide that? They five day concept could mimic that. Well first of all this is for for people that are are normal. They don't have any Diagnosed signals disease It's a compromise on safety and also Africa's see also compliance so the idea was because if you go on a fast you're going to suffer for the first two days or so that's especially the first time but also the subsequent times so so if you say the two days or two and a half days in stop then it's all it's all very hard Then the Ford awarded to say third the four day really days where. It's pretty easy because the body now tells you don't need to eat I mean most people there's a great majority of people So now you take advantage of these three days You could go longer. For example we ought to immunities. We're going longer but we field that is not worth the risk Of Pushing people in that direction we read the stop it at five and also five. Its initial compliance appliance. You know people can start on a Sunday in finishing on a Friday And it's much more hit the weekend and exactly It's a little counterintuitive. The notion that you're going to be on a healthy diet day in and day out in every once in a while you're going to go off your diet and splurge I think intuitively you say okay. That sounds like a reasonable healthy way to be the notion that all you have to do is really fast and go through this ketogenic process for five days three or four times a year and that that would give you a similar benefit to eating a UH in fact book is split fifty fifty between eat well every day and then do the fast and making that. That's also say I also say the worst. You eat the more the moral gain weight you gain the unhealthy you become the more you're going to have to do the fast in meeting and part of the difference. I think that I was reading. Your book is that with the human. You Starve your body a little bit. That's where you really get the longevity into play the other interesting thing about these vegan despite Vegan days is most people no matter bad diet in fact the worst the Diet is the more they The use it as a little bit of a lesson or else or a mind opening moment right so so they'll come back and say you know I. I didn't think I could eat vegan low calorie diet or fast and now I did and I felt very well and so now I went back in. I don't feel like any to have all the steaks and all the the effect is the opposite of what people will expect so people people are saying. Oh now I do the fast making die so let me just go out and eat gelato. Seven Times a week. They tend to do the opposite. They tend to say a you know what I don't feel like I mean I I eat all kinds of things But I am more drawn towards this healthier lifestyle but the psychological concept of being so restrictive sounds like a turnoff but when they actually do it and they realized that they feel better that they see a new way of perhaps living in and it wouldn't be different from say running attain Kate Right so people that never ran you ran a kilometer her You're gonNA feel terrible and you're going to struggle in the first time he's hell and then most people will say by. You know what I felt pretty good. You know when I was running full good even though I struggle then a after that I felt even better I was wondering earlier. Is there any association with exercise. That's part of the longevity research you've been doing or is it just diet. Not Army exercises is very important. The book in the first book I wrote I dedicated one chapter to exercise. You know two hundred fifty minutes a week of exercise. This seems to be a very positive and very effective in reducing mortality risk. How do you feel about the artificial probiotics? The ones you buy in the store refrigerator refrigerator and Any of them do they work well. I mean I they came work. They can help But I think that They're a quick fix. When we combine the FA- The fasting making died Containing -taining lots of prebiotic ingredients the fibers. In the vegetables they feed the Bacillus Clear old is positive Bacteria species. There was it's really key In protecting the mice against these inflammatory bowel disease that has a lot of clinical data. Now suggesting that if you give probiotics or somebody buddy that Has Inflammatory Bowel disease can reduce the symptoms. So I think we need more data But but I think for normal people. The the best way to go is with the vegetable containing the food for the good bacteria in this country so many people live almost exclusively basically unprocessed foods. Most of America eats a bunch of highly processed spiced Sometimes frozen foods is any of that Problem or do you net recommend that either well first of all I would not put frozen with process For example if you have organic vegetables that have been frozen the source as perfect food. I mean it's about as good as it gets Now if you look at process Meets that's over and over and over comes up on top as the bus about it. Most unhealthy food. That you can you you can possibly think of and Also because the We always hear that social economic status and makes it difficult to afford The fresh and I always a little bit concerned that we don't say doesn't need to be fresh. I mean it could be frozen and and New now can get a very high quality even organic food that has been frozen for a fairly low amount They can feed a A family For a few dollars so I think that that's the kind of thing we also need to start telling patients having solutions there Because and a standout difficult and maybe a lot of people to go to the grocery store every day and buying all the All the vegetables are needed to to make fresh food. And so yeah I think it's good to think of alternative up. Well before we let you go I have to ask you somewhat more political question if I may So you've seen how different healthcare systems work. Tell us about your perspective on the American healthcare system. Is there someone who's doing it right compared into the US What have you learned from your vantage point but for sure The US is the system is unsustainable. Ask S. Two expensive and But it doesn't mean that it it's a bad system I think is just too expensive You know what if you run out of your insurance and And is this sustainable to have treatments for for cancer or many of these that are in the fifty one hundred thousand dollars a year per patient and I and I think we already know. The answer is not sustainable. So so this is why I think the nutrition I think most people will agree INARA green already. That's the way to go into Future Together. Complementing the standard of care but trying who reduce the burden and preventions always cheaper than cure. So yes so. It's definitely doable But is now going to be done this way so he's going to be done with medical schools having a very different agenda for example. I say medical school I unless course should be about healthy longevity. I it's it's not about you know. Can you get somebody out of your office and and be treated for a week or two is like what do I get you one hundred or a hundred and ten healthy and I. I don't think you know almost any medical school. Has these view of of their mission. It may be starting but certainly in my day there was there were no courses on prevention death with the exception of vaccines and preventative health. That way but in terms of true prevention of Cardiovascular Disease Prevention of cancer I mean because what can you do other than we'll don't smoke And then certainly you know exercises is an important thing but well getting down to what you do. In in terms of the detail work in terms of the importance of nutrition and the specifics of nutrition. I think it's it's starting a really a New Era Decker Longo Ongo. I want to thank you for joining us. This was really a spectacular learning experience for me. And of course Stephen Janice thank so much and I look forward to doing this again. We come back can visit us. I think we've only touched on some of the wisdom that you can pass onto us or sure. Thank you for you so thanks everybody for tuning into medicine. We're still practicing. Have a good day if you like what you hear. Please tell your friends and let us know how we're doing by leaving a comment it it really helps if you give us a five star rating and we really appreciate it. You can also subscribe to the show on Apple podcasts stitcher or wherever you listen to your favorite podcast podcast. This episode was produced and edited by Mike. Thomas Audio Engineering. By Michael Kennedy and the theme music was composed performed by Celeste list. And Eric Dick. Thanks for listening. Room Turco media media for your mind.

cancer Dr Vaulter Longo Diseases Roy Walford US Dr Longo Time magazine Jerry professor and director Dr Steven Taback Janice Nice Steve Two Janice O'Leary JESSICA CESCO Texas University of North Texa University of Southern Califor Robb rice Milan Italy
#172 | Fasting, sustainable hemp, mapping ignorance and more!

10 Bestest

49:24 min | 3 months ago

#172 | Fasting, sustainable hemp, mapping ignorance and more!

"Welcome to ten bestest where we sift through the noise so you don't have to each week. We share our ten favourite things of the moment. Anything goes low everyone. My name is brian. Hart i'm karen mcfarlane holman and welcome to another episode of ten bests. And this'll be are what i one of. Twenty twenty one. Happy twenty twenty one new year. Let's hope that this year's little bit better than lest it already is. We have said it's pretty low bar. You don't have too much to be good and before we get started. I wanna read one of our reviews. We love getting reviews and the title is so glad they're back love. How engaging each episode is. I always learn about something new short and sweet. I love it. Mr jacob so much for that review it was really great. And if you wanna give us one it would really make us feel all warm and fuzzy inside. It's super easy to do and it does help us. It helps us spread. The word really does can new people can listen to it. And that's really why we want more people to to hear these things that we're talking about and this is going to be a really fun episode and i'm just going to go right into it and talk about my first one and it's going to be hard to sum up in two minutes but here we go. I'm gonna talk about fasting and in specifically the five day fast mimicking diet. That i just did a couple of weeks ago at time of tape taping and this is based off of this scientific research of dr vaulter longo usc and his Longevity institute and this is essentially it tricks your body into going into a fasting state so you order a food kit. You get this big box and has five little boxes inside the have a number on it one through five and that is what you can eat for that day and it's very specific of the nutrients and diet that you need to survive so you don't go into shock. you know. Water fasts can be dangerous. You need supervision at least medical okay and procedures of how to do it right and especially if you go past three days of fasting it can get a little bit dangerous and since i live by myself. I didn't have anybody. They're monitoring me all the time. But i did a lottery search. I read his book before. I did it. And i've actually been wanting to do this for about a year. Finally did it and as really nervous. Though i have a real love for food and not just overeating. Although i do a lot of that. But just i love food. I love the taste. I love tasting all different ethnicities. I love cooking. i love everything about it. I'm always thinking about it. And that tommy. Just part of the learning about your relationship with food was eye opening to me but then getting down to the details of the fast so again you are getting food. You get about twelve hundred calories the first day and then you get seven hundred and fifty day hundred for the rest of the days and it was easier than i thought i was really scared about. How hungry i be you hear about headaches and all these other things i have one headache. Maybe one day for a hour window or a little bit angry other than that. I felt better and better as each day went forward and by the fifth day. I've felt amazing running out of time. We'll talk a little bit more when you ask me questions. Believe the five day fast mimicking diet all right. Well my first call sheet now. Just kidding i was I was sitting there listening to you going. He needs to talk more than two minutes like. Because i haven't heard like so first off. When i think of fast fast think of no food and now you're talking about food and calories and i'm like wait. What what is that about it. So it's such a few amount. He found a way. This doctor valter longo found a way to basically just trick your body so it still goes into that fasting state when he had all of his trials. And things like this. These are published study but it was enough food to sustain yourself where you're not water fast. Like i said they can be quite dangerous or you can have some serious side effects. It's a really good idea not to work and things like this so your body still goes into that state tricks your body to thinking in needs to start fasting so even though there is food even though you have foods and when you say their boxes. I'm like imagining. It's like space. Space to freeze. Let's kind of freeze dried soup odors and things like that. Although some are all of you know you get an you. Get all of us. Get some kale chips now. And it's actually. That's a good point. Because i kept one of my kids for a year and as like us all going to be bad but it was all fine. Even the olives and suffer fight. The chips were definitely stale in. Probably everything wasn't as good as it would be so. I have a new kit. That i'm going to do next month And it's probably going to be even better taste even better at. I'm really excited for that. Yeah i could about breaking this into all five call sheets because there's so much to talk about. I didn't talk about why. I felt so much better. So when you go into a fasting state your body surfacing called tough g where it starts cellular your repair. So think about your body's on homeless crisis right. Your body always wants to be on hamas stasis and normal and kind of not exuding too much energy. that's what it's kind of its goal is to do. And that's why when you exercise you stress your body and then it so it compensates. Do i get back to that. Homa stasis kind of chill level and so it build your muscles up. It's the same kind of thing on a cellular level. So talk about is. He talks about cellular repair. Dna repair like things that your body will do to give you a healthier and longer healthy life is mind blowing and i can firsthand say that my knees bothering me for two years where i could not run. I cannot do anything. I had every day pain in my knee and now i don't have it and it's it's like if i didn't live it. I would think. I'm exaggerating or this is like i don't believe in miracle diets by any means i really kind of hate diets and i even hesitate. But this is what they've called it so i do call it by its name. It's like black magic care. Like i don't even know how to explain out without saying it's it's unreal and it feels like if this worked so well as a for me. Why is this mandatory. This should be mandatory for everybody. Like that. And i said i felt amazing day. Five on day six. I felt almost. This is kind of wild to say it still freaks me out. I felt almost too good. Like i had too much energy like my body felt electric like i could barely work because the energy going through my body was almost too much for me to contain and sit in my job when i had to like it was crazy. Like how is this even possible. Yeah i was mind blowing. And i'm just guessing this. Everyone doesn't do it. Because if you say the word fast people will run as fast as they can out of there you know even if freaks me out i mean you didn't do it for a year like it's there is a huge barrier to not eating for sure and although in practice especially not as much now but it's a very big thing in a lot of different religions are a lot of religions the practice. Some fiamma fasting. They've all kind of watered down to. Maybe you're just giving up one thing or just or just for one day one day or it's this and yeah five days is definitely more hardcore indie. You know it. Also there is something to be said is when you take a step like this for me. So as like okay. Five days i was very intentional. And every part of my day. I drink and they suggest drinking way more water. So that's also good for you. You're drinking a lot more water throughout the day that helps with hunger and also it's good for you hydrate your body. It were chronically dehydrated. It's insane how much we're dehydrated as as humans just day-to-day and the people that can have no excuse and also i just meditated more. I did a lot of things. Because i was trying to occupy might. Yeah so not too strenuous. I didn't do strenuous exercise. Because you're not supposed to do that but i floated more often. Because i was like okay. That's three hours of time. That i'm not i can't eat. I'm not going to think about it. I'm not going to be tried to break it and But then after a while you find that it's like i said it is easier and maybe it's because you are eating something but I just wasn't as hungry it. It your cravings for sweets which. I have a huge sweet tooth. That's gone down it's mind blowing. It's totally crazy. And during the pandemic food was kind of my one comfort to so it was harder during a pandemic. And it's right now we're taping. This is still the end of december. Holidays is really hard to do fast. But i also put that off last year because of the holidays i kept making excuses so i was like a half to do it. Yeah starting that day. So i me guess the shots as backslash fast i ride it is if you wanna get show notes to more information go to our website ten. Bestest dot com slash fast and that's one zero bestest dot com slash fast excellent. Well i'm glad. I got to hear more about it because i hadn't gotten to talked about it at all and like i said that fifth day you feel great but the six day it was almost spooky how i mean it was the first time in a long time where i jumped out of bed and hopped in the shower and i was just like like i feel like i drink ten cups of coffee and i had no coffee like it was almost like this is weird like almost too much while but also like i was like. Wow this is amazing. Yeah and kind of the suggestion. Also i will say one. More lesson is a he recommends. If you haven't done fasting before or if you have kind of a sedentary lifestyle to do it three months. Like i am so do one five days once a month for three months. And then you can kind of do it quarterly. After that to kind of maintain your health. I will say the only con to is that it is pretty expensive. The meal kits are two hundred and fifty dollars. And they ask you not to try to go on the internet and substitute and do it yourself. Because it's very formulaic for each day. And all the nutrition that you get for each day is you really need to. You can either break your fast unintentionally because even though you're eating eight hundred calories it's so specific to what you need your body. nfl state. so i'm just doing it as directed so i'm laughing because right now for some reason i'm getting really hungry soup. Excellent all right well cool. I'm glad i got to hear about that. Thank you all right. My first cool she. I'm going to be talking about some sustainable textiles and this comes from a company called bolt bolt the threads and i'm super excited for various reasons and one is that this is bio inspired technologies. So this hearkens back to a cool sheet. I talked about an episode. Forty two so way. Long ago i talked about a concept or an idea of bio mimicry is using what's known about biological systems and being inspired by that to create new technologies these new kind of textiles. These are in response to so many of the polymer textiles. That are out there such as nylon rayon and things like that. That are not biodegradable. But they're used and have been used for decades because of their strength their resiliency either flexibility for so many different applications the scientists at bolt threads They have studied spider silk and from that they have created this new kind of fiber synthetic fibres. They are made of polymer. So polymers are long chains of molecules. And they're very strong and the synthetic fibres like nylon they basically never degrade because they are so strong. and these particular fibers. that bolt technologies is making. they're made out of proteins for example living beings us. We have lots of proteins in us that either make our muscles in our hair and all sorts of things and they allow us to be strong and resilient creatures but of course we all do eventually die and are proteins degrade and so. That's the same idea with these is that they are strong enough to last the lifetime of whatever material it is i'm the fabric that's made or whatever and then when they're done with their lifetime then they will degrade so they are biodegradable. So very very cool. This company is awesome and they are now partnering with companies like adidas so clearly these are going to be trustworthy fibers. And they also have one called milo. That's like leather. Which is pretty wild. So you definitely want to keep your eyes out. Eyes peeled for bolt threads show. That's so interesting. And i'm having kind of a little deja vu moment. So i don't know if i've read something similar about this stuff but a lot of that sounded familiar but but not one hundred percent so. I'm really glad that you talk to about this. Because i can't wait to learn more about that. But all that polymer talk and things or maybe it's just other scientific stuff. You've broken down for me before. Well i have recently. Well and i think a right around the same time that this episodes coming out There's a series of talks hallie ford museum talking and i will be talking about maybe the well the the nineteen thirties. And maybe we'll talk about that. Yeah anyway Nine the history of nylon that. I talk about in that lecture. There must be it okay. That's yeah i was like. Whoa some of this sounds a little familiar. Okay that's cool all right right and it's yeah it's i mean it's pretty incredible thinking about this sort of nylon and how magnificent that was at the time and everyone was so excited about it but then little did they know that all of these polymers. And all these plastics were then going to fill our own. Nb so detrimental. In that way you know at the time they're all excited and this is a good thing right but anyway so this is in great response to that these silken threads that are made out of polymers but now the proteins so pretty exciting exciting. That's cool all right. And i'm glad i'm not totally losing my mind. No it's actually funny because as you were saying that i thought you were sort of joking like talking about that but yeah. That's that's like this. Because i will well i was also remembering so i missed the first part. John s me very specific question on youtube and facebook about my fast and he wanted to know on the pike poops. Funny so john for the record and anybody else's interested. I dunno normal boobs. You guys in fact. You're eating less so less poop ziada healthy so but he was very he was interested. So you know. I like to let our listeners. I like to inform curious about. Yes all right. My next cool sheet is another doozy boy. This is a book. It's called breath the new science of a lost art. And it's by james nester and this is another game changer for me. I've wanted to read this book. I've known about it for almost a year before it was published. Because i was asking james to be a tech salem speaker and he wanted to he was already and then he couldn't because book was getting released and they needed to wait for the publicity thanks but anyway he talks about the breath and it seems common knowledge these days and i've done even breathing series on clothes sheets but this book really blew me away and it was even better than i thought it would be because he talks about the fact that eighty to ninety percent of us have crooked teeth. And it's because we're not breathing correctly like that doesn't even make sense in my brain when you hear it but then you read the rest of this book and it all starts to kind of make sense and it's wild. It's a game changer. He talks about all the benefits of breathing correctly. And especially breathing through your nose and how that is the big difference of your immunity of your teeth and your jaw structure. It is just mind blowing because he says that some people estimate that fifty percent of us breathe mostly through our mouth. Now some of us really can't there are people that have conditions where they can't breathe through their nose but if most people can and they still don't for whatever reason it's not good for you and he goes down and deep about it and i'm already running out of time. He always talked he also talks about chewing and how as our food is softer more process throughout the years that also changed the structure of our jaw and the size and how that when our mouth gets smaller that reduces the airflow in the airways in our mouth. And that's why breathing is lessened and our health is lessened. It's just mind boggling breakthroughs. And i was every every time i read it. Another chapter was more and more mind blown. Definitely check out this book breath. That is a fascinating interweaving. Anthropology with physiology. And i don't even know what so interesting. I only scratched the surface of when he talks about now is he talk about more breath breathing techniques different techniques to mow breathing which is what has really famous for and hollow tropic breath. Work with chisels psychedelic where you can have like. Acid trips from just breathing was wild to me. Yeah he then also does There's a ton of research by justin feinstein. Dr justin financing. Who was a tactic. Salem speaker about all of his study on carbon dioxide therapy also my mowing all of that was fascinating how he also breathe too shallow and too often and how bad that is for your health. Now that is true like physiologically blood throws off your buffer levels. And and i would always think the opposite i would think more oxygen in your blood stream is better but actually you want more carbon in a little. Sometimes you want more carbon in your body. Because that helps widen your capillaries and distribute that oxygen into your bloodstream. Better at the carbon those to work like many things in life or cannon hand so a lot of people think that carbon is carbon dioxide. So bad for you and it will kill you certainly but it is has a big function as well so a all of it was super fascinating. He talks about the optimizing. Go into this. The optimum breathing is five point. Five seconds in in five zero five seconds out. And if you do that you breathe five point five times per minute. How mazing is that. The fact that all works out and how good is for you. It's just it's it's it's some people said it was a dry book. I did get it as an audio book and it was read to me by james which was really cool. I like it when the author talks reads his book so it was fine for me. I i was just so mesmerized and the science of all of us. And i want to listen to it again because it is pretty deep. I will say that it's definitely complex. And deep and all these new theories that you kind of have to read over and over even having listening to it. I had to go back and go back and listen again and so it sinking in to me. But it's changed my behavior for sure. Yeah and i was already concentrated. A lotta my breath so even more so yeah sounds jam-packed larry cool. Thank you all right my second cool sheet. I'm going to be talking about household item. This is something. I held off on for four years. I knew i might like it. And i was like. Now this is just Would be over the top. Like i don't need too many gadgets. Anyway gave in and not only. Do i love it but i am helping the earth so this is sodastream and i like i said i love it but what i really wanna focus on here and and talk about is what it is it ties in with what i just talked about and that is all the plastics in the ocean. And what this does to help them so in terms of the impact by the time. You're done listening to this podcast episode. Another five million single use plastic bottles will be sold around the world so there is a lot going on there and when we think about the life cycle pastika and how bad it is now there lots of different types of plastic and so there's all this possibility for these different ones lissa last four hundred years. This one Plastic bags. I think from the grocery store. I'm only twenty years but that's still twenty years. So there are in terms of the impact of people who are using sodastream which is essentially you get a bottle and then you get a bottle of speaking of carbon dioxide and then that is infused carbonate your water. So it's just a way for you to make your own carbonated water instead of buying it and so by doing that In one year alone when they studied the impact. How much was sold in all of this that it saved six point three billion plastic bottles and cans from than being used in a one time. Use kind of thing. So i highly recommend sodastream short. Were that's cool. I've definitely of those things and this early. This is a weird thing. I don't like carbonated water. You know it's funny. I knew that. While i was i picked this. And i'm like brian. I know brandon like this but no other people do a lot of people love it. Yeah and for me. It's it's actually a good thing because i don't crave that carbon. I don't because i certainly don't shop for now when i say i don't like it. I just i mean if that's the only water i had on earth course of drinking. It'd be fine every once in a while. i like some. I don't like dislike carbonated beverages of any sort. Because i drink them fine. You know a beer and other carbonated beverages. I try not to have soda in general mostly because of the other stuff. That's in it not the carbonation. That's the best part of. I guess so but well. That's not true this very sugary in and delicious. I drink it. But i know that a lot of people. They won't drink water. You know unless it's carbonated. That's like a a really good way for people to drink more water. Is maybe if it's carbonated than that. Means they'll drink more so the people that are the opposite of me that really prefer. It is fantastic option. And i've always thought that about this product. Oh that's really cool that it's out there for people to like it. I don't need it so i'll to buy it and i certainly don't buy carbonated water for anything. Maybe gin and tonics tonic water. That's different too right. Yeah because as the nine in it. Yeah it's I i i have to say i immediately saw in my household It changed because i used to buy a lot because me and my kids drink a lot of sparkling water. We just love it. We drink it all the time we drink regular water too but it's like special tree and it never gets old. It's like this special treat. That never gets old. So this really. I was shocked. I would say if you do drink carbonated water. This is a game. Changer stirred the impact on the environment. Like you said it is funny. I even had conversation with a friend of mine. One time you know who always drink bottled water you know my you know. I'm an bottled water. In how many years aside from an emergency case or whatever and he's like well. But i recycle it and the. Yeah that's just one very small part like that's good. I'm glad you do. But there's the production. There's the fossil fuels to make plastic. There's the fact that a lot of the times that doesn't get into the actual recycle ben or not one hundred percent efficient. And if you don't do it that it that is a hundred percent so yes just. Recycling things is not. It's a better answer than throwing it in a landfill. The garbage it is you're right. Energy intensive avoided in a different way like this way better option. Yeah so that's cool. I'm glad you talked about it. Even though you knew. I would like it because i anyway probably in the minority of this like or dislike anyway all right thank you and just as a reminder to show notes on all these fun items you can go to ten best dot com slash fast one zero bestest dot com slash fast. And i had to very pretty heavy cushy sonam and get a little bit lighter and this is youtube channel and it is called potato jet and i love the name and i love the fact that he does not talk about why he named it potato jet. He calls himself potato. Jet just is in fact. Funny thing is. I didn't know his name until i had a look them up for the show that was like let's just potato jet probably wasn't the name he was born with name is gene naga and i thought it was funny because i just always. Oh it's potato guy. And he joined in two thousand sixteen. He has seven hundred seventy four thousand subscribers tons of video so he reviews what his specialty is tack. Cameras lenses filmmaking. Things of that so if you like that. I think you will liked this channel because again. There's a lot of really good shows about reviewing the newest cameras that come out in the newest lenses and what to do with them and how to use them but what separates. I think the really really good ones from the average ones is personality. So i've talked about peter mackinnon and daniel sheffer. Although he does more commercial shooting and filmmaking and potato jet does more reviews of things but his personality is what wins it for me. And i love watching all of his videos. He's very optimistic. And david dobric was like this two very different. Also but it's enthusiasm and positivity and you know he talks fast and he's having fine and his crew guy that she's with them as funny to any bounces off jokes and things with him and it's just a really fun thing to watch if you're interested in camera gear now if you don't like filmmaking camera gear probably not super interesting to you but if you do and you're wondering about all the new st- things that you can't live without they at least can tell you. Okay this is the good. This is the bad. Do you really need this. And i really appreciate how honest he is about that aspect of the show especially checkout potato. Jet yeah personality makes a big difference and then it sounds a solid show like the solid content. Sissies a filmmaker. He shot really well and he has all the. You know really nice equipment. So there's all of that dialed in of course as well and that makes a difference although you can get pretty low budget and if you have a good personality and good information people will forgive lot. Yeah but he's kind of the whole package for sure. That's great. I'm gonna share that with my son dean and you know what i found out about these because i always struggle with i don't usually splurge on but i love looking at of wanting i do. Have this desire to have the newest and best thing all the time. I found a really cool hacking myself. Watching these videos kind of vicariously purchase it through them right like they purchase it. I don't have to. And then that way i've seen in action and i can make a little bit more informed decisions though of when i do make a purchase so i wasn't a was wanting to buy new still camera because i haven't had one in fourteen years so i don't always buy the newest and greatest of everything but i looked at all these guys that people that i trust the people that the really do these in depth breakdown of what cameras work in the best. Bang for your buck. And so this was one of the channels that i used to make my decision for sure. So there should be a psychological study done on buying vicariously versus like if that does satisfy the dopamine pleasure of buying. Because i think the i thought people would have is that just makes you want to buy more. Because they're always talking about the new skagit and how great it is. And i think that could probably happen to but if you maybe flip your mindset a little bit and say i don't need to buy all of them but they are so i can kind of just kind of view it through them. Maybe that'll work. I don't know cool all right. Well my third call sheet. Is i kind of have a theme going. I going to veer away from this. But the sort of sustainability theme going. But i was so excited when i found out about this and against one of those things. I can't believe i didn't know about it. And it is hemp crete so it is concrete but it is made from hemp. Here's a fact. I did not know before. I did my research. That manufacturing concrete produces up to eight percent of the world's carbon dioxide which is almost three billion tonnes every year. Who okay so right there. That's one reason to find other ways to make concrete okay and so making up from. Hemp is an eco-friendly alternative. It has same or even more tensile strength and durability as concrete. so that's pretty amazing anytime you bring in something sustainable like that. It's just and that it has similar properties that's awesome also very recently and twenty eighteen. There was something called the two thousand eighteen farm bill. And so what they did. Is they removed restrictions to using hemp. So since at least cannabis you know. There are some restrictions in terms of smoking it but now using hemp for industrial uses. No problem. So it's illegal in the united states and so that has now made it more of viable as an alternative. It's this bio composite of a mix of the woody core of the hemp plant plus a lime binder and water and part of this hemp core. Has this high silica content that allows it to strongly bind with the line. Then the result is there's a lightweight and it's cement tisa if that's a word cement like material it's a really good insulator and this weighs six to eight times less than concrete so you can make blocks out of it and so you can build like concrete again insulation. It's really great at sound insulation as well as he insulation. So i'm really looking forward to seeing and hearing about a lot more building going on with hemp crete short short creek like it. Yeah yeah it always blew me away that there was such a stigma in using hemp for things. Like all the other things win. It's such a renewable resource and. Yeah so much makes so much more sense than a lot of lives but it was like. Oh well it's kind of tied to weed so just a lot. all of. It is amazing. The stigma i mean talk about marketing used in a way to just to the demise of something that can really help but it's turning around now bus. Wow i mean decades decades. I've got an. I did hear someone else. Say something about like. Oh whatever happened to that hemp revolution as if the once they legalized it that automatically every industry would switch to him. But that's just not how the world works because systems are in place in manufacturing plants are set up for decades like you said just decades of doing it in a different way and they're like he was a bunch of garbage. It wasn't it was all hype. Mike takes awhile right to change an entire industry. Yeah yeah and if you have a concrete manufacturing facility there's no incentive your money you have everything going there is no incentive to switch over. So it'll cost you money. Yeah exactly. so it's it's gonna be slow. But i feel very confident that it will happen like it all right. My next cool sheet is a really neat infographics and it's super simple but very meaningful and it is called types of self care so i think a lot of times when you hear the word self care you think of maybe a spa day. Going out getting a massage. Maybe a facial pedicure manicure things like that. Or maybe you think about meditation or living kind of that hugo lifestyle or you're just cozy in your house with a cup of tea and snuggling up and and that is certainly a really good thing to do. It is definitely self care super important something that we don't do often enough but This graphic it talks about these different types and it has eight different types of self care and it really opened my eyes to look at things a little bit differently which i always love that. Some of my favorite thing so it talks about physical emotional social spiritual personal space financial in work self care so already. My mind was like whoa. Okay i love that. There's all these different aspects of self care that are in our life and how to think about self care in each environment so the social one is setting boundaries for yourself setting up a support system using social media in a positive way communicating with others time together and also asking for help suspicious more they meditation. Yoga connection nature journaling. Things like that but also just time alone. I know. I've talked about that a little bit home before. Creating sacred space for yourself is a really good way for self care the financial saving budgeting money-management splurging though also amd paying your bills i love that financial self care. I love the idea of instead of making it something. That kind of makes you nervous. How that's actually taking care of yourself. I really love that. And i definitely suggest looking at these different types of self care. Oh i love this one. I love it i love it. I wanna see it right now. Can send him right now. I'll send it to you right after the show please do. That is a different way of looking at things. I'm really i as you were talking. I was just kind of blown away. You know especially the money management than as you said the financial thing he we don't usually think of it that way and also with work we think of work and our career is something we do and then we take a break from it and then we have our self care absolutely. Think about like okay. How within my working career do. I do self care so i love that. Yeah and any talks about. I will because. I didn't get to the work. One time management speak Worth boundaries that's within work and also outside of work a positive workspace also very And then i like this one and again it's not just about taking breaks it's about challenging yourself so this is it talks about more learning so learning more while you're working not be stagnant in your job but that means a lot and break time a lot of people don't take breaks again. The united states is all about working more as badge of honor. The more you work the less you sleep the cooler. Er is the opposite. Don't forget to take a break once in a while and be okay with that. Yeah especially self-employed people. I think don't do that as often or they do too. Much can be the opposite Love it okay. Well i am going to make sure i see. That seems. we're done okay. So my next cool sheet. This has to do with cancer treatment. Actually it is called the trial directory app and this has come up for me in a couple of different ways. So one is my tedtalk. was about. These new innovative chemo therapeutics. That i've been studying for about twenty years now. And because i have this talk that was at tech salem and it's out there people find me they watch it and then they will find me an email me in the last couple months. I have had a couple of people who are desperately looking for clinical trials. And so they've asked me. Where can i find out more information about the struggle and things like that and so people are really looking for on their own. They're looking for clinical trials. And that's part of what this app does so. This app is for trial directory. That actually found out a time. Magazine made it. This is one of the best things of two thousand twenty so it's really getting a lot of news which is great and it's helping i just i love their mission. Everything there about and they acknowledge how quickly cancer research is happening. And the it's so hard for even the doctors to keep up on it and so it really is something if you can take it into your own hands as much as you can that you can keep on top of things and it also just allows for tech powered assistance. Essentially is what they call it and that it helps you understand okay. I'm not alone in this. There are other patients who are getting similar treatment plans and that they are also not biased by big pharma. They're just trying to get information out there and they're just doing a really great job of it. Trial directory is a website they have but there's also an app called trial directory. Wow that seems really cool. That's something we needed for a very very much needed. I mean millions. Millions of americans every year are diagnosed with cancer. So and if you talk about worldwide you know it's huge so and i was really excited to see that My drug nice. I call it mine but that it is going back into. Clinical trials had been style for years and years and it's now clinical trials in canada. It's now called bold one hundred. I should this should be cool. She but anyway that was really exciting to discover that with these people who've been emailing me about That's very yeah. We will hear a follow up on that. Yes very cool. Thank you so much hair. Welcome or am. I last cool. She is an article and this article is called the obsessive life and mysterious death of fisherman. Who discovered the loch ness monster. I love these stories. These fables or urban legends. That we have these mysterious creatures in the pacific northwest. of course we have bigfoot That is a big one here and loch ness though is probably maybe the most famous in the world. Stephanie up there. And i can still picture. You know that one picture that we've all seen one hundred times a little bit blurry they're always a little bit blurry of all nessie there with a little hump and her head coming out of the water. Now this was debunked in nineteen ninety. Four i think on as they were about to pass away they finally said. Oh yeah this is a toy submarine little like piece of wood and they totally fake the picture and this is actually articles talking about something very different and it's talking about this person alexander sandy gray. Who was born on march twenty eighth nine thousand nine hundred and he lived right there off the lock which lock is a scottish word for lake and fish there all the time grew up as a kid and there is always still a legend of something happening under the water. This murky water but it was very local. It was just kind of this story. In the towns nearby didn't really spread until later in as when he was a teenager. He saw this large black object while he was fishing and treated above the water and then when it went back down there is like the swirling motion in the water. That was really strange. She thought it was twice the size of an african elephant. And that's when people came and pictures more pictures started happening and this legend kind of grew about the loch ness and it really breaks down. This all happened his story. His brother's story people that try to capture it either on film or literally capture it super fascinating definitely check out this article. The assess of life and mysterious death of fisherman who discovered the lucknow monster church and that brings back so much nostalgia for me. 'cause that's something you know. I i saw that picture as a kid and it was so. Yeah yeah it was one of the first times ri- really was like there's a lot more in this world. Yes these mystery. So it's kind of scary but now like super scary intriguing. Yeah oh yeah. I was fascinating forever. I still am. I still love those stories and thoughts and ideas and i. I don't say no to any or all of them. I think they're super interesting. And you know year and a half ago. I went to vernous. Went to loch ness right. That's right and so. I think especially when you have a personal connection. That was very personal trip for me and my friends that were with us. When you hear the towns near like i've been there. I've been know that just great hits even harder i think but i think the legend of the loch ness is very interesting to a lot of people and it really breaks down the different variations of stories and how they were laughed at and then embraced in how it relates tourism. It's just super fascinating. It's a really good read. And what's nice on the article as you can also hit listen button so someone read the article you can read it or do they have a scottish accent they do. That would be nice. Oh it's still cool but it is a lovely. That's cool all right my less cool sheets. I'm going to be talking about the site that someone shared with me. And that someone is jessica reid who was a guest. She is a science poet and a co host guest. Thank you jessica for telling me about this this website and it is called mapping ignorance dot. Org it's essentially a round up of science news so if you look at this website and they have this quote on there and i'll read a little bit of it it is By sir humphry davy and he said in eighteen twenty five. He was saying fortunately science like that. Nature to which it belongs is neither limited time nor by space it belongs to the world and is of no country and have no age and goes on from there but i love that sentiment that he is saying that scientists everywhere and it is for every one. And that is encapsulates. Kind of what. This mapping ignorance is about so it is an initiative of the chair of scientific culture of the university of the basque country. So we're talking about spain's this is over in europe where they started this and it is an english so every once in a while there will be. Something isn't quite right with english because there are non native speakers but their english is great and these are all researchers so they are professionals and experts in their field but they are trying to make whatever it is that they do scientifically accessible and it spans sorts of things. So here's an example article that kind of harkens back to the beginning of the show. Where i talked about bio mimicry. There's an article about mimicking animals to improve device properties. And it's someone who starts out talking about if you're a fan of the marvel universe you'll notice and he talks about black panther ant man and it's really really cool so brian you might like it. This is just a really great site. Mapping ignorance short sean. That's right only if it connects tomorrow will i give it glance. I'm glad disqualifies. Yes but see look at that. It's like win win because you like science yes and you like marvel stuff that one article. You should definitely check. We'll check out that one italy's all right. Well thank you so much. Everyone for listening. Don't forget you can get our show notes. Ed ten busters dot com slash fast. And stay. curious wanna learn more about this week's cool sheets head on over to ten best is that's one zero. Bestest dot com for links to all of our cool sheets and sign up for our monthly newsletter with bonus call sheets and other funds stuff ten. Bestest will be back with an all new episode next monday at ten. Am pacific one pm eastern.

karen mcfarlane holman Mr jacob dr vaulter longo Longevity institute valter longo headaches bolt technologies hallie ford james nester justin feinstein Dr justin larry cool pastika brian gene naga
Episode 100: Peter Attia gives an update on his views regarding longevity and health span

STEM-Talk

1:03:21 hr | 1 year ago

Episode 100: Peter Attia gives an update on his views regarding longevity and health span

"Welcome to stem talk stem stem talk. Welcome to stem talk for introduce you to fascinating people who passionately. We inhabit the scientific and technical frontiers of our society. Hi I'm your host on Canada's and joining me to introduce today's podcast as man behind the curtain Dr. Ken Ford Agency's Director and chairman of the Double Secret Sex and committee that selects all the guest. Appearance Talk Hi Don Great to be here today. Well can. We have a lot of good news. USA share today so I for the second time in three years. Some talk won first place in the science and medicine. Category of the annual people's choice podcast awards according to Todd Cochran who founded the international competition. Two thousand five people's choice recognize the top podcast around the world as nominated by listeners. So anybody anybody who is nominated and wins says. Cochran has significant bragging rights as being listener favorites so to you our listeners. Can I as well as all of us here at some talk. Say a huge thank you. We truly appreciate your support. Indeed we do don we have been at this for a little more than three years now and have had over two million downloads. Loads of stem. Talk at this point and that brings me to the other good news we have to share. Today's episode represents a milestone for us. It is drum roll. Please our one hundredth episode. So can I know the double secret. Selection Committee has been putting a lot of thought into today's guests as chairman. Amen of the committee. What did the committee decide? Well after careful deliberation the double sheet selection committee decided that it was only fitting to have our first guest. Peter Attiyah return for this milestone episode as you know done. Peter has been quite busy since we last interviewed him. He's launched his own podcast the drive. He's been writing a book that will come out probably twenty twenty one and he has a busy clinical clinical practice the double secret selection committee dottie would be ideal to catch up with Peter for episode one hundred. That's a pretty great great choice can end going back to the very first episode. We actually talked about the policies and procedures of the Double Secret Selection Committee. And how they do S- like gas. So maybe we'll go back to a very brief audio clip of that description so we were just talking about how the esteemed Dr Teo was chosen for this podcast. Can you give us little information about how agency came to to choose. Dr T. as one of our guests in fact he's one of our inaugural guests and all all the guests for this. PODCAST are selected by this same very grueling selection process. It's a double secret selection committee Chaired by myself selects. Every one of the guests in Peter was one of the first ones that Spring to the committee's collective hive mind. I think he's a perfect choice. And I'm very very lucky man to be chosen by that committee. I'm beyond the influence. Well I think that's a really good good choice. Ken and it'll be really nice catching Peter. But before we get to today's interview we have some housekeeping to take care of. I we really appreciate all of you who have subscribed to stem talk and we're especially really appreciative of all the wonderful five-star reviews as always the double secret selection committee has been continually and carefully reviewing itunes Google stitcher and other podcasts APPs for the wittiest the most lavishly praised filled views on stem. Talk if you hear you review right on stem talked contact us at stem talk at H. M. C. Dot us to claim your officials talk. T shirt are today. Our winning review was posted by someone who goes by the moniker. Cluster lean the reviews titled Amazingly Informative Life and it reads. I've usually been too lazy to write reviews but feel compelled to make an exception for the outstanding work of the folks at stem talk and I h him mm see. Their guests are accomplished scientists who share their personal and professional stories in a way that is accessible to non scientists but never feels dumbed. Down many are specialists on health attrition and fitness with great insights in how we can maximize our quality of life as we age Kudos to Don Ken and the Double Secret Selection Committee for bringing in great guests in setting a new standard for educational outreach. Well thank you so much clustering. Okay and thank you to all of our other stem talk listeners. Who've helped some talk become such a great success okay and now unto our interview with Peter? Attiyah uh-huh stems stem stem talk. Hi Welcome to stem talk. I'm your host on Carnegie and joining us today. Is Peter Tia and also Ken Ford Word. So Peter Welcome back to the show. You've definitely been busy since we interviewed you for a very first episode of some talk which is pretty crazy. And you've launched a highly successful. podcasts is the drive co-founded the fasting APP zero became an adviser for virtual health took a trip to Easter island with David Sabatini. Who was actually our guests on stem? Talk episodes seventy and now you're in the process of writing a book and we'll get around to talking about all those things but first of all. How is the book coming along and also can you give us a sneak preview of what you'll be covering the buck The book is coming along. I definitely see the finish line. I think my first submission will be probably in about six weeks. You you know that won't include the appendix and a few other things. But that's a big lift and it'll feel good. It's it's it's far too long right now. It's almost two hundred thousand words So obviously not publishable That would be a seven hundred word book. So you know there'll be a lot of trimming and a lot of You know rewriting but I I'll feel a lot better are one. That's off my plate talking about your book. Is it true that you often do some of your very best writing on long airplane flights it totally is and in fact. I'm flying back to San Diego from New York really soon. I've got five hours of uninterrupted. Fantastic writing coming up while I'm happy happy to hear that it's always good to have focused uninterrupted time when working on a book. Yeah you sound like you're in the final critical stages of of this substantial santeuil effort. Well Peter That's exciting in twenty fourteen. You created a TM. Medical which is a practice with offices in San Diego and New York City where you focus on the applied science science of longevity and optimal performance. So can you give our listeners. And overview of your practice and how you work with people to improve both their life span and their health span And truthfully I don't I don't I I don't know maybe I need to find wherever that bio exists. And make sure it doesn't say the word performance I don't really think of myself as a performance jock at all. I'm really interested in longevity and longevity is about optimizing lifespan and health span lifespan. Being the easier of those two to understand. That's the how long you live part health span being the more analog less digital part of those two which is the how well you live according to sort of three vectors for lack of a better word the cognitive component of that the physical X. Skeleton Component of that in the emotional component of that. So that's really what the practice is about. It's it's how do you optimize or maximize the longevity function function according to those four parameters lifespan cognitive performance in health physical performance in health and emotional health for our listeners. Would you please talk about what you see. Is the difference between a strategy and tactic in this domain. And why do you think it's so important when trying aimed to achieve a specific objective outcome of the kind. You just mentioned yes. That's a great question. Can I think tactics are the things that people just sort of naturally default into who the what you're doing so the tactic is how should exercise. Should I be lifting weights. This offense should be doing cardio that often. What should I eat? How often should I fast? which drugs or supplements should I take? Those are all tactical questions and obviously they matter you in the end. That's where the rubber hits the road. You have to do things. My book is really. I'm it certainly has tactical inputs to my chagrin. I mean what I really wanted to write was only a book about the strategy because the strategy is what matters. That's the scaffolding upon which you can always evaluate new tactics for example There's a drug called metformin that I used to take. I no longer take it. So why why have I been able to make AK- shift from taking it to not taking it. It's because I have a strategy that allows me to evaluate evolving literature and Research and make decisions wins based on those things so the strategy for longevity which is is is sort of. The cornerstone of the book comes down to accepting the fact that there's no perfect information out there so this is not a book about which antibiotic should I take if I have cellulitis. You know that that question is so easy for medicine to answer that you don't need need a strategy you can go straight to tactics because that type of question is so easily answered by randomized controlled trials but how to live longer and live better. That's just beyond beyond the purview of medicines tools and so you instead have to look for a collection of imperfect tools that you can triangulate eight and get to better answers and so those imperfect tools might be literature on animal experiments. And that's of course. Cummings it comes with the benefit of being experimental data but has the drawback of not being the species of interest. It's not about humans similarly you can look at the centenarian literature. The people who live to be a hundred men that has the advantage of being the species of interest. Right humans But it has the drawback of not being experimental and so those would be two examples of two pillars of strategy that allow you to dig very deep into the biology of longevity and then make the inferences. The subtitle of my book is actually the Science and art of Longevity Abadi To to sort of get that point across sounds wonderful Peter. I once had a senior Marine Corps officer explained to me the difference between strategy and tactics tactics and of course I sort of already knew this was in the military and he said can he said buying flowers planning a wonderful romantic dinner. Making sure that you are a parked at the most beautiful spot overlooking the city lights or perhaps the ocean he said that your strategy but what happens after that that is all tactics only marine would explain like this success story so Peter when we interviewed you back in two thousand sixteen. We talked quite quite a bit about your eight drivers of longevity. So just a brief recap of those. They were optimum nutrition exercise sleep habits hormone optimizations stress S. management sense of purpose and social connection medication and avoidance of harmful behavior. And while. You're writing this book among you probably given a fair bit of thought to these drivers over the course of that time. So has your thinking around. His drivers changed at all. And do you think some are more or less important than you thought and my last question and all this. Have you added edited added or deleted any of those drivers yell. Start with your last question so I really now lump them. Into basically five buckets the first bucket being nutritional biochemistry the second one being exercise physiology third one being sleep physiology the fourth one being a very large bucket that includes all of the tools that go into to improving emotional health that includes techniques for increasing distress tolerance improving mindfulness relational existence ability to reframe stoicism etc.. And then the fifth bucket is basically all exhaustiveness molecules. One can take so that would include your drugs supplements hormones things like that. I mean it's just a different way to organize it but but nevertheless it's still a largely similar framework but Certainly my thinking has gotten much sharper in four years. And that's actually part of the sad part about writing a book. That truthfully Lee scares me more than anything else is knowing that you know probably the last time I'll have to to put any input into this book is next summer as the book comes out. Probably in the the Winter Spring of two thousand twenty one and of course the irony of it is I know that by you know twenty twenty three my thinking will be infinitely better than it was at the time of the writing of the book. And that's yes I don't know I have no desire whatsoever to be a book writer so I'm not sure how I'm going to cope with You know continually updating my thinking on these topics so in terms of longevity. Do you think the best lab tests are that people should requests from their primary care physician. I know that Ken says question. A fair bit from our stem talk listeners. And let's is not discussed all them as each person's different. We only have a little bit of time but briefly. What are your top five or five to ten and why just just at a high level well since this is sort of a theoretical question? I think I'm just GonNa answer it with an impractical answer. which is if you could only sort of no five things about a person from biochemical stand coin I would wanna know their CGM data? So I'M GONNA cheat and consider that one marker even though it's it includes so many things so I'd want to know what their average glucose is. What the Standard Deviation Nasr which gives me an insight into how much insulin secreting and I wanNA know how many times they go above a certain threshold that I've defined for my patients? I'd also want to know what their Aibo Be. Be Your LDL peers. And I'm GonNa just cheat and use L. P. L. A. and throw it in there as well I would use to count those separate but I'm just going to be cheeky and say I wanna really have a sense of what leiper protein risk is. I think the third thing. I'd probably want to get out of them. I'd WanNa have a sense of what their lactate level is us at a certain level of exertion so for each person depending on their weight and their age I would have them either on a bicycle or on a treadmill L. exerting themselves at a certain level by knowing what their lactate is at that level I would have a really good sense of how efficient there might Qendra are I'd probably also WanNa get just a sense. Of How much inflammation they have and so I would just include a suite of inflammatory tests and then finally I'd probably want to really have a good overview of their chemistry. I'd want to really scrutinize their liver function tests and things that tend to get overlooked a little bit and I would include in that uric acid which I think is significantly overlooked looked a biomarker of of sort of pending metabolic disease. Very interesting and your patients are lucky to have you as their physician. I Agri absolutely unrelated question. How do you go about determining optimal ranges reference ranges to target with your patients? And you talked about looking for optimal health span. Well that's an interesting problem in that. The guidelines and what constitutes normal is based typically on quite quite a sick population. Something like only twenty percent of American dolts have good metabolic health and yet. This is the population that we use to derive five. What is normal as I like to say homer Simpson is normal so normally good are not the same thing? This must be sort of an art as well. L. Is a science trying to understand what the right level to target is for your patients on some of these tests and it must vary patient to patient. I would imagine you're exactly right can and That does create some confusion for our patients because we obviously do have different ranges that we put on the labs and so sometimes a patient will blabs back in the color is green. You know versus yellow versus red which according to the laboratory puts it in the right range. But I'll say you know honestly that number's higher higher than we would like to see it. Now uric acid using that as an example right most laboratories consider a normal level below six point nine but I don't consider it normal until it's below five have more optimal maybe to be more specific. So patient walks around with a lactate of six point five. I'm saying no. We've gotta fix this and they're saying look you know it's it's it's normal normal according to the lab similarly liver function tests. You know the ranges on those are far outside of what I consider physiologically appropriate and reflects a continued. You'd expansion of what we consider normal based on a population. That is seeing an ever-increasing amount of fatty liver disease both alcoholic and non alcoholic fatty liver disease so the upper upper limit of normal for a man on a Lt is forty two but we hold our patients to a standard of wanting to be below twenty. Now you may ask are you did ask. Actually how how do you determine that and basically it requires in the case of the AL T- looking back at what a normal level was or what a reference range was forty years ago before the introduction introduction introduction being sort of a cheeky term of non alcoholic fatty liver disease and sure enough back in the early eighties Reference Range would have gone up to about twenty two or twenty four similar lead lead on uric acid. I come up with the number five based on some experimental data by Rick Johnson in a frolic just at the University of Colorado. WHO's one of the world's experts in this topic and really showing knowing that there's a significant improvement and things like blood pressure endothelial health when uric acid is is below five which is far below the level you need to prevent gout out? Which is the thing that most people think about your asset for yes and as I mentioned earlier homer Simpson is currently normal so when you consider in that light nobody really wants to be normal at saying? That's a good way to look at it. Yes it's a terrible insult to call someone more normal so we know that every year. There's a new secret to longevity that comes out and so rather than looking for magic bullet which most people want you encourage the people to keep things simple and focus on nutrition and exercise and sleep as we've been talking about. Can you talk about this high level. About how those three things alone can have. The biggest impact on a person's percents physical health. Well I just think they're such potent stimuli that we don't appreciate right the exposure you have to nutrients is so ubiquitous so going in and out with nutrition you know in other words using the full suite of tools that we have. which is what you eat when you eat and how much you eat by being able to vary those things you there really isn't a drug that can rival what you can do when you have a complete command of how to manipulate those variables similarly with exercise just from a metabolic standpoint coin alone exercise again would be among the most potent drugs in our toolkit and frankly when you look at something like dementia? According to the current available literature exercise exercise is probably the hands down most potent. Who Will we have in as much as it drives? PDF I think personally i. I've up until the last few years probably not appreciated the power of these drugs against sleeping. Another one and meditation being another one is is especially as it pertains to mitigating hypercritical Salima. You know people. I guess the thing that I find a little challenging in the discussion people tend to want it to be one or the other. You know you can only take a Exogenous molecule approached along Javadi. You know it's all about this magic supplement or this magic drug or this magic hormone and then you have the other spectrum people who say no. It's one hundred percent about lifestyle style and I think both of those arguments are so nonsensical. It's hard for me to tolerate them. This is a very hard problem. This is the hardest problem in biology. There is no oh harder problem in biology than longevity full. Stop so if you're going into an arena to face the toughest opponent in the history of civilization. Why would you not want to be armed with every possible tool? He has a great answer. Peter and we know that optimizing health span can be expensive so looking at a physician. -sition specializing in longevity can often cost upwards of one hundred thousand dollars a year and includes lots of tests and devices off label medications. And so based on this do you. You have any thoughts on whether increasing health span span is becoming another way in which the population could be divided into the haves and have nots. Well probably but not not because of the cost of those medications. Because I don't think one hundred thousand dollars a year of growth hormone is moving the needle. I think where the haves and the have nots exist is on the access to information nation. I still believe that. If you could never afford to buy a single medication or supplement or drug you could achieve eighty percent cent of the benefits of longevity through correct information and knowing how to navigate the information minefield out there and frankly I don't you know again I I think that the most valuable drugs and supplements etc are not especially expensive. There are supplements. Either you know. There's some supplement that a few of my patients have taken can that supposedly extended he'll length and it's something obnoxious. It's like a couple thousand dollars a month. I mean I think it's complete and total nonsense. Frankly and I've been very open with them about that and I said look it's probably not harmful but you know if you feel that indifferent about flushing three thousand dollars a month on a toilet. Let me introduce you to some wonderful charities. That are doing great work. Yeah exactly and actually that. They'll probably be optimal for your health. Too Right so as far as the spiritual aspect of it goes that's going to be really important to you. Had exactly actually you mentioned bead enough. And as you know a primary inhibitor of media is h Dak and Beta hydroxybutyrate inhibits hd act. So you're inhibiting the inhibitor. We've all heard that exercise increases. BB NF. It appears that one of the mechanisms by which it does that is by h Dak inhibition through the elevation of bid hydroxybutyrate as a result of exercise. It is interesting and provides lots of food for thought. Yeah well I'm in. I'm in the Sixth of seven days of a fast right now so Kenya you'll have some. HP Envy Right now. I'm in the I mean the five to six six million dollar range for the past few days so and and I'm obviously when I fast as you know. I make a point to exercise very hard every day to make sure that I'm still getting some MTR stimulation in the muscle between the exercise and the HP levels I I made a joke the other day that someone needs to create an APP that just shows you comedian. F- creation you know so you like every exercise or correct moment of x Y and Z. You have a little beady dominator on your phone that can show. Are you just how much you're creating. Yes that would certainly be a useful APP if it existed and if people were wise which neither are true? Currently currently they would certainly download that APP in use it. I understand from talking to you that insulin in terms of area under the curve when taken in engineering in mathematical terms is one of your favorite longevity markers you mentioned this earlier Ashley but I thought it's worth digging in a bit. Could you tell us about how you think about the area under the curve and what it means to you and how you would collect that data well since we last spoke can I do think we're getting closer. Turn closer to that. I think one elegant way although it's cumbersome to know the area under the curve of insulin is if you could collect your urine for an entire day hey and measure the amount of c peptide in it and that is now something that can be done with the point of care device you there. You have a direct relationship to the A UC of insulin. The challenge of that of course is that you have to be able to collect a day's worth of urine and if anyone's ever done that which done many times for other goofy self experiments you know it's obnoxious. You sort of can't be too far from home. You've you know your wife gets pissed off at your fridge is full year and in that kind of stuff but that said every once in a while. It's not an unreasonable reasonable spot. Check and you know. I'm glad you reminded me of that. I should have included that in my five required labs but very very much. Have a strong thesis that if you can minimize the I. UCF Insulin that is directly correlated to lifespan. That there is a very strong association. Between Lower Insulin Lower Glucose and improved metabolic had a bollock health and therefore risk reduction of Atherosclerotic Disease Neuro Degenerative Disease and cancer. I'm not aware of any data. Maybe they exist. But I'm not aware of any any data that would contradict that again to restate that the lower the glucose the lower the insulin the lower the probability of atherosclerosis cancer and Alzheimer's disease. And I mean there. There can be no strategy of longevity that that is not based completely on that foundation and he had said recently Peter. That's hard for you to imagine that you used to know your blood sugar. In real time as well as a continuous glucose monitor you also use wearables like the or rain to continuously. Monitor your sleep. So can you talk a little bit about the benefits of continuous monitoring versus using these tools for a short period of time and simply building future behavior from a shorter period of data collection. And what are your thoughts on that. It's really a function of the individual. And I say this people don't believe me but it is true. I Mar relatively undisciplined. Lazy person and so for for me. The benefits of CGM continuous glucose monitoring. You know as I now approach my fifth year of wearing these devices is huge because because it actually is a behavioral tool. I just know myself when I'm not wearing it. I am more likely to eat. Things that increase my glucose than when I am wearing it so I think today for me wearing a CGM might only be twenty percent insight or even less. Maybe it's only ten percent insight where I'm really learning something new and it's you know. Call it ninety percent behavior modification. The same is true with the oral ring for me. The single most valuable thing I got out of the ring is the raw data of heart rate and heart rate variability and knowing what they are so dependent on my exposure to blue light. The timing of my last meal exposure to alcohol all of these things is that from a behavioral standpoint. I know how to modify I can now. Game Affi- Peter our listeners. WanNa know do you have any other favorite wearables. Besides the ones that we've talked about no for now those Zor. Those are probably the only two wearables that I That I'm pretty consistent in using I have an oral ring and have been experimenting with the new ring called. Go to sleep sleep. It's only asleep tractor. It doesn't tell you how many steps you've taken or anything else about your life other than sleep it. It gives a relatively detailed report on this but I'm not sure of its utility accuracy. I'm I'm still evaluating it. So it's strictly focused on on sleep and I'll let the listeners know few months what I think about it for some people. The or ring doesn't do a good job on some aspects of sleep in. This would be people who aren't completely paralyzed during Ram people to move around a lot during rem and the ring often thinks these people blur awake. And that's a problem. It'll be interesting to see how the new ring works. I'm looking forward to comparing them while. I'm super interested in that Ken. So I I would love a report card from you on it and I'm always game for you know mucking around with different devices and I and I hear you on the the concern around movement during Ram. The the good news is these are also fixable problems I think all of these wearables are in their infancy and is should be listed in my disclosures I'm an advisor and investor in Aurora and We're constantly awesomely talking about those problems. And how they can be made better and really what it comes down to is using machine learning as opposed to regression to impute sleep stage age insights from the the data that are measured. Yes I do think that would be valuable and These are both statistical models but one is much more sophisticated methods and probably appropriate for the application. You're envisioning Peter a few years ago. You and some other friends travelled Easter island with your friend David Sabatini and you. We went there to explore firsthand. The place where group of Canadian researchers first discovered rapamycin. I we just want to know. How did that chip go? I mean it was was epic and we cannot wait to go back. We were hoping to go back this year because this year is the twenty fifth anniversary of David's publication as the first identification of 'EM TOR in a Mammalian cell. And you know that even though you know hall head I identified what would go on to be recognized as tore in yeast. It's it's I think anybody in the field recognizes the David is really. Mtr Man you know. So twenty twenty five years ago is basically what launched this field through David's work and we had really hoped to be there actually this month. We were planning to go in October. Two Thousand Nineteen and unfortunately which all to annoyingly busy to make it happen so We're GONNA have to look to another year to make that reunion trip. CBS Stem talk is an educational service of the Florida. Institute for Human and machine cognition a not for profit it research lab pioneering groundbreaking technologies aimed at leveraging and extending human cognition perception. Look emotion and resilience back in April in another interview. You said and I think I'm quoting you accurately Lee for me personally. Nothing is more interesting than rapamycin. Your life will be sorry to hear that. Could you give our listeners and overview of what what we've been learning about rapamycin in y you find it so fascinating I waltz. The only drug that directly or indirectly has improved life life span of every model organism ranging from yeast to mammals. And that. That's a really big deal that doesn't include humans yet because in humans we've only been able to evaluate over shorter periods of time to look at various health span metrics. But that's now been done several times. I using ever linus which was listed as a compound Rad zero zero one in a study that was published by Joan Manic Lloyd Clicks Teen and colleagues in December two thousand fourteen. That's a real landmark paper for anybody who's interested in Rapamycin was published on was published on Christmas Eve. Two thousand fourteen but that showed that a relatively short course of Rad add zero zero one or ever linus which is rap log. Meaning an analog rapamycin could improve immunity to vaccination very counterintuitive finding right. Most people people assume that rapamycin was good. But had this. You know Asterisk of what probably weakens your immune system because after all when delivered consistently really. That's the desired. Outcome the work of mannequin clicks teen has been repeated using other compounds That are similar inside of a new company called restore bio I have no affiliation with his company. I've followed the work very closely. However and this affects seems to be real so you have these remarkable health benefits in humans? You have these incredible longevity benefits across yeast worms flies and lower mammals like mice Jason Rats. In fact Rapamycin is the most successful drug ever studied in the you know sort of. It peace studies funded by age. So yeah for me it's just just It's such an exciting drug and I think frankly it's more promising than anything else out there and you know it suffers from a problem which is in its native native form. It's long past its patent expiration. So there's probably more energy and coming up with analogs have more selectivity. But I still believe that rapamycin Jason by itself is in a very effective drug if we had a better sense of how to dose in that requires more insight. That is more academic in nature than Commercial Peter in one of viewer earlier podcasts. You mentioned that you had been taking I think it was five milligrams of rapamycin once a week. What informed that choice? And how have you been tracking whether it's providing any substantive benefit to you a realized that the effects may not be obvious and could be very subtle. Do you have any any thoughts For those in our audience considering doing the same I get a good bit of questions about rapamycin and wondered if you could address this a little bit. We are of course I know asking you to tell our audience what to do but merely to talk about your decision making well. I definitely can't provide any insight as to what anybody else should do. I I feel beyond strongly about that. I in fact I've never even prescribed rapamycin to any patients of mine with one exception. Who who is this patient who himself? studies rapamycin for a living. So I can't I can't state enough. How if I'm not even at the point where I'm willing to write that prescription for my patients I'm certainly tonight willing to talk about it? In a cavalier way with With a person I don't know which is someone listening to this for me. The decision to go with five milligrams Weekly And actually take six now is based on triangulation of data from all of Matt. Cable ends data All of the Manic Click Steen. Data using ever alignment has a proxy notwithstanding the fact that there are some differences. And it's basically a dose schedule that is aimed to have 'em torque one inhibition without 'em torque work to in addition so you're optimizing hit one don't hit to minimize side effects so it's a triangulation of three problems or three outcomes outcomes and that dose at that schedule seems to be the optimal way to do it for now until we better insight and we've talked about how one of the greatest Rita's challenges in studying longevity is inability to accurately measure biological signals such as MTO activity and toffee so three years later. What do you think do you think there were any any closer to measuring the signals That's a good question Definitely not as close as I'd like to be Louis talked earlier. I mentioned I'm fasting right. I do these seven day fast once a quarter I get asked all the time understandably. Why do you fast for that duration? Why do you fast at that frequency? I can rattle off a bunch of esoteric reasons but the reality of it is. I don't know if I'm better off fasting three days each month or nine days each quarter which would produce the same total amount of fasting over the course of a year. But you know we just don't know we don't have great tools to measure so weird serve stock sort of fumbling through inferences vaulter Longo his made a case that his five day. FMD produces benefit. I think that's clear that it does but it's a It's an impossible stretch to suggest that that's the best fasting regimen I mean fact by Matignon. mathematically it's so improbable it's it's more likely that lightening Lightening Striking U.. Is a better outcome. So you're sort of balancing things right. which is what is a physiologically plausible? Approach fasting that would produce the right outcome and what is an efficacious or rather a more effective way to implement. It's something that people can do in other words if the answer was Oh the the best fasting regiment is thirty days once a year. Well you know it's sort of a non starter because there aren't that many people I know myself included. Who could do that so the advantage of something like longos? FMD MD is. It's you know it's so trivial to do that. If you know if it's providing some modicum benefit will. It's seems like it's absolutely worth it right but you know we don't i. It does bother me greatly that we don't have really good tools to evaluate the. You know the timing. So we look at indirect things we look at Wendy's glycogen depletion sort sort of bottom out And that seems to require at least three days. That's why I've always sort of maintain that at least three days of fasting is probably required to really get into a great spot. We certainly see an enormous reduction in I. G. F. I mean my igf level will fall by sixty percent and remain the pressed for her probably a month after so. We think there's something good happening there. But we certainly are flying with a lot less fidelity than we'd ever accept flying in an airplane. Yes and just being in a state of gaito sus substantially depresses IGF. One perhaps around thirty percent. That's you're talking about a really substantial fast so he's probably getting some extra benefit beyond the typical thirty percent reduction. Yeah that's right and Peter Heater. So what about muscle loss fasting. I know we get the question a lot. There are amino acids that play important roles in muscle and they're affected during a fast. What do you tell people when you're asked about at this well? This has been studied Although the literature is kind of Assa Terek but we maintain a pretty decent amount of amino acid levels during fast and the challenges just maintaining this signal for muscle to stay and continue to to maintain size so during fasts. I lose very very little muscle mass now. This again requires that I do strength training every single day. So I'm putting in a signal for growth. I I certainly don't grow during a fast. But we maintain loosing levels sufficiently Lucienne is is an amino acids essential amino acid. That's the most potent stimulator of 'em tour so by by fasting you still maintain baseline levels of Lucienne by doing a certain type of exercise. You still are able to maintain muscle size I think that's very important. Now you know to grow if someone's like a body builder and their aspirations to get larger. You need much more losing. And that's obviously not something you're going to be able to do during a fast I actually wrote about this. I think in one of my newsletters based on a study that was done in the military. I'm sure you've seen it can. But it was sort of remarkable. It was a with and without testosterone thrown supplementation in a highly calorie restricted group of military subjects exercising quite extensively during the fast and it was a beautiful illustration of this point. Yes it was indeed interesting and paper more or less made the point you've made and the group that was supplemented with testosterone did particularly well. That's right the day I think. If my remers directly the group that was supplements historian actually grew the group that was not supplemented with testosterone effectively effectively maintain right. We'll come back to testosterone as a future question in just a few minutes very much related to your comments earlier about how we're changing. What constitutes normal and wanting to look back at what was considered normal in the past? And if you do that with two stone you'll you'll see a shocking change in. What comprises normal that's right? There's certainly a lot of misconceptions about protein consumption especially in the context of Akita Mutagenic Diet. And actually there's just a lot of confusion about protein period. Recently Volterra Longo was quoted as saying that consuming what he characterized as a high protein. Diet was nearly as bad as smoking for one's health. Now we interviewed Vaulter in episode sixty four and as most of our listeners. There's no I don't find a lot of scientific support for this position but there is a wide variation in protein recommendations that one hears and if you look at the RDA A it is really quite low. I wondered if you had any thoughts on this topic because protein gets complicated quickly. It interacts with 'em Tauran I. G. AF one in all of the things essentially we've been talking about. Well I mean I think you have to look at this from both metabolic physiologic and structural L. standpoint so if anybody's going to suggest to me that we should restrict protein to the point where we impair nitrogen balance and therefore the ability to maintain muscle mass. I would simply asked the question. Well if that extended your life by nine months according to a hazard ratio but it increased your fall risk or your ability to carry out the relevant activities of life as you aged not sure it's even worth it and that's notwithstanding the fact that I don't actually buy those analyses so we can't confuse the health span lifespan tradeoff now. The most common cause of accidental death in the elderly is falling so the thirty five grilled person falls and breaks their hips. It's too big deal. But you know it's not the end of their life. Seventy six zero person falls and breaks their hips. That's often a life ending injury. Not In that they die from the break in the hip but at that moment their life is on a totally different trajectory that leads to a degree of sedentary ISM and loss of participation in life life that is commensurate with with with end of life. So you know frankly. I just find the discussion around protein to be about as religious as the discussion around animal based products and other things. Things that I just don't enjoy them. I don't enjoy politics. I don't enjoy religion and I don't enjoy nutrition And the reason for that is they're all basically the same they're very tribal all type of discussions that Don't really seem grounded in reality. You generally find these days When discussing scientific topics picks the more certainty and passion in even anger with which people hold positions are the very positions about which we have the largest error bars ars in the most uncertainty? That's that's absolutely correct. It's amazing in true across a wide range of scientific issues especially those that lapse into the public sphere. Absolutely I think we could go down a list of issues that fit into that mold for sure. Supeter the importance of Jeff One and it's related molecules cules on a tablet is undeniable and could prove to be viable therapeutically. But we know that. There's a paradox when it comes to one in terms of performance longevity. Can you talk Michael about that. Well I think it's just one of those complicated things that you know some hormones you know we just want to put in a bucket of all good all bad and And I've been guilty not of that in the past by the way I mean. I think sometimes you know what my answer earlier about. Insulin would suggest that insulin is all bad. Well of course that's not true right him. Insulin is a very potent anabolic hormone serving. I mean it's vital if you want to put on muscle you cannot put muscle on without insulin. Evidence of that would be looking at people with type one diabetes prior to diagnosis diagnosis. The amount of muscle wasting that goes on in the total state of Kexia. So it really comes down to the right balance. I think the epidemiology on I. G. F. Are Somewhat Somewhat helpful here inasmuch as epidemiology can be helpful and they show An inverted u shape of mortality suggesting that low levels levels of IGF are actually associated with greater mortality. Now does that mean that Jeff is the cause of that. It's impossible possible to know and I can't even speculate. Because people with low I jeff could be malnourished could have protein deficiency could have so many other things going non extremely high levels of are also associated with an increase of mortality but it tends to favour cancer mortality over mortality associated associated with coronary artery disease and dementia. If there's one disease that seems to have a lower and lower association with rising Jeff. It seems to be Alzheimer's disease and that's not. That's surprising when you consider that jeff is a growth hormone and anything that is growth oriented in the brain tends to be very positive so my I have you on. This is by fasting. We get a cyclic approach to this and we tend to smooth out the extremes a little bit just recently. The annals tells of internal medicine published study that made the point that eating red meat poses a minimal health risk which certainly runs counter to the positions of the American American Heart Association. The American Cancer Society and many if not most of the other well established health authorities on such matters this was is done by an international team led by Bradley Johnston epidemiologist at Dalhousie University and they did a pretty extensive systematic review in the Meta analysis of studies and found very weak evidence. The eating red meat by itself is a health risk. Do you have any take on this and any insights. It's Dealing with this topic this is such a this is just one of those questions that goes back to what you said earlier right. The size of the error bars determines the size of the debate. My take on red meat is it doesn't even mean anything like it's as ubiquitous and bland and nondescript the term as food like what what does it. What does red meat meat? You know like if I'm in the seven eleven and I grabbed one of those little jerky sticks in the package. That's red meat. Okay if I met you know the the the state fair and I get a hotdog. That's red meat. And if I'm hunting in the mountains of Hawaii and I shoot an axis deer that's lived in nature Eating nothing but grass. Its entire life and eat that well. That's red meat to now to even suggest that the health effects or health impacts of eating each of those three different things is comparable. I mean it's it's it's impossible canopy. So by using such crude terms to describe you know a food source and therefore allocate risk you essentially ensure you will never have a nuance in meaningful discussion about it and there will be a paper next next year that says the opposite and then the following year they'll be a paper that says the opposite so until the nutrition community wants to stop averaging out different elements elements of nutrition. They will never actually get meaningful answers. Of course what you say is true however in the study were discussing. There's no chance that they were limited to eating axis deer from pristine environment in Hawaii. These folks were presumably eating all kinds of red meat of various and sundry qualities and and they still do not see a strong signal. So if you're going to see the signal indicating the hazard of red meat you would have seen it. You might think the point is we just. I don't know because how do we know how many people in that study were living on processed crappy red meat versus. How many of those people were you know buying red meat eight that was of higher quality? I mean we just we just don't know and so my view is and this gets back to. I think a point made earlier. which is this is one of the real tragedies of have longevity is the cost of food you know? It's it's it's it's the subsidies being disproportionately given to lower quality foods. If you really want to equalize collide the playing field and give everybody the opportunity to live long you know. It should be just as easy to get vegetables and wild COT or at least least humanely killed naturally existing animals because I do believe that there is a difference. I do believe that an animal that eats its natural real food in its natural habitat and dies with the lowest amount of stress is going to produce a better health effect again it's the old adage which may or may not be correct but it's hard to be healthier than the animal you're eating. Yeah there's no doubt that you're right about that but the point I was making is with respect to this particular study. There's no chance that all of these people were consuming. You mean largely humanely killed wild caught grass fed happy animals. This is a big Meta study. Big population lot of this was probably processed. This meat and a lot of it was probably quite unhealthy. Compared to what you're discussing and yet they still didn't see the signal that's the point I'm trying to make no. That's a that's a fair point. I I mean I think that's but but here's the thing can the signal was so weak when it was seen it wasn't the hazard ratio in the last one one point one nine or something like that. I mean in epidemiology stimulatory a hazard ratio of one point two. It should almost say it can't be published. Yes or related. Issue is the scientific standards in the field. We're discussing are amazingly only poor on average in. The statistics are confusing. So they're often using relative risk numbers. Yes something might look like a significant hazard heard when you look at the actual numbers. It's often not a hazard at all. That's right epidemiology tends to be more helpful in the negative than in the positive so the the study that actually just came out last week is probably more helpful than the studies that come out saying. There's a problem you know when when the epidemiology says a whole bunch of people do a certain thing and we don't see anything that's usually more helpful than an epidemiologic study that says there's an association between X and Y strongly strongly agree and I agree to in addition to rapamycin in fasting. I understand that we share a strong interest in Sauna. And there's a lot of growing evidence Vince for the benefits of heat therapy. Not just on. I'm often asked about the trade off between infrared traditional sauna. It's a very different experience. agreeance a different practicality and I wonder if you had any thoughts about the two I don't really can I think I have a very a strong personal preference to traditional on. I don't Find Infrared Sauna enjoyable but I also realize that infrared sauna is much more accessible. They make portable infrared SAUNAS. So I think it again it may be less about splitting hairs over which one is better or more efficacious and it may be more quite a case of effectiveness. If more people can access an infrared sauna And the benefits are comparable again. Is One a little bit better than the other you know. That's frankly not a body of literature. I spent a whole lot of time in. Although I'm going to be interviewing Rhonda Patrick we're GonNa be doing a joint interview and we'll we'll be talking about that in detail so hopefully I'll get smarter on that. But my I brought point I think is just go with what you have better access to And for me. The enjoyment of a traditional Cedar Sauna. Is You know it just makes it that that much. Easier to to comply with the therapy so to speak. Yeah I agree Peter so just moving subjects a little bit and the Twenty Sixteen Paper in nature suggested that the we limit of human longevity has already been reached and twenty eighteen Barbie at Polish a paper in science that said that the mortality curve for humans flattens out once they reach one hundred and five years old which was interpreted to mean that longevity could be significantly extended then. There's a later paper this later. Paper was hotly contested. And with some suggestions at the Barbie remodels flawed and could be explained by human errors inflating the age of centenarians used in the study. And actually there's another say that just came out and pre-printed so it hasn't been peer reviewed yet but it extends the idea and suggests that most of the world's longevity blue zones have high rates of illiteracy and Crime and therefore their high density is centenarians may be due to fraud rather rather than longevity so with all that said. Do you have any thoughts and how long humans can live and maybe just a summary of some of those papers here I mean. That's that's a long question. I do have a whole chapter in my book on Centenarians You know I think we should probably separate out those with centenarian genes from those without them. So I mean this is the the the duration of centenarians is pretty well documented and I do find the whole blue zone argument a little bit Suspect Times I don't think blue zones I mean you. You look at the Okinawa for example. I think there's no denying that up. Until one generation ago they lived a long healthy life and I think it's also pretty straightforward and perhaps equally important to note at that within one generation of the introduction of Western lifestyles namely food and Sedentary Behavior Lo and behold. The children of the Okinawa are as unhealthy. F- if not more UNHEALTHY THAN Americans. So that gives you a sense of the importance of you. Know what's driving the blue -ness of the zone. They're almost assuredly as a bunch of fraud when it comes to to some of the sort of extreme life stuff but when you take the centenarians out of the out of the equation And ask the question because that's to me the the more interesting question right. I mean you know ninety nine point nine. Plus percent of people don't have centenarian jeans and so that's the patient population I'm interested in. I don't think I have an answer. Answer you know I. I think my reading of the literature is there's probably a ten to fifteen year life extension. That can come from a significant concerted effort towards delaying the onset of chronic disease. Because that's what centenarians do and that's a big part of the strategy that I write about in my book is centenarians. Don't have like some magic immunity from from chronic disease. They just have a phase shift which you know. Ken Is an engineer. You'll appreciate right. I mean they just phase shift the arrival of disease by about twenty years so to me it just seems relatively straightforward that if you can apply that fades shifted an early enough period of time in those of us who don't have centenarian jeans you. I can probably capture some of that benefit of longevity but I have no delusion that I'm going to live to be one five or something like that I mean. My jeans are very mediocre Mediocre But what I don't WanNa do is diet. You know seventy five or eighty and have spent the last decade of my life and decline. What I really would prefer to do is be in my nineties? These and know that I'm as robust as what we think of. As a robust person in their sixties or seventies looks like today I mean to me. That's a very practical very achievable goal. All that comes with enormous upside when you consider what that last decade or two gives you in terms of your legacy with your family absolutely earlier just briefly we discussed foreman and interestingly we both quit taking metformin a few years ago a recent study by the Miller lab suggested that metformin might inhibit mile qendra adaptations to exercise in older adults. This is of course. Nothing I'm eager to see. And even more recent in paper out of the University of Kentucky and the University of Alabama Birmingham. I think this was marcus. bobbins lab reported that metformin significantly blunts muscle hypertrophy in response to resistance training again in older adults. So this this is Of interest in of concern. Did you have any thoughts on this. And was the blunting of response to exercise. Part of your decision to move off Metformin or was it more connected to micon drill issues. Yeah it was for me. It was is the mitochondrial issue because this these decisions were made before. I'd seen this literature and the city you're referencing. Of course. Damaso trial just came out which only reinforced this with another other angle. But for me. It's a big part of my training is based on Micahel training and mitochondrial training is basically pushing the boundaries of how how much ATP you can generate. While keeping lactate below. Two Miller and watching the effect metformin was having on that the the amount that it was poisoning using my medical Andrea made me realize while I was taking a huge hit here and while I was getting a benefit from Metformin elsewhere certainly kept my glucose levels lower it absolutely reduced. Paddock glucose output in the evening. I didn't feel that that benefit was worth it. Now I still believe the benefits of Metformin are worth it for people who are metabolic ill. And it's still a drug that is prescribed to patients quite liberally when needed but for for someone like myself. It doesn't really make sense. And I think the trial that came out last week only reinforces that the trial you reference about the elderly folks. It was about ninety folks divided into two groups about fourteen weeks of significant hypertrophied training. And I think they're missing. The results of the trial are actually quite unambiguous. Yes I agree. And it was a solid research group that did The Most Recent Study Cepeda in an interview with Catherine Eban Youtube talked about concerns specific perfect too generic metformin quality and consistency and in general just Generic Drugs Cepeda. Can you share with our listeners. Your concerns about generic drugs and also what you learn from your interview with Catherine Katherine. Yeah my interview Katherine Will probably go down as one of my favorite interviews. I've done and I. It may go on to be one of the most important interviews I've ever done from a public health standpoint. Catherine wrote very eloquently about basically the entire scandal around the production of of of generic drugs rather than sort of recent the size that I I think. It's such an important topic that I'll shamelessly plug that people actually go and listen to that podcast. The implication of that in our practice has been profound not just with respect him at forman but with every single drug out out there. We now are almost insisting that our patients use either a branded drug despite the elevated cost or if they're going to insist on using a generic that they let us do the Legwork for them and identify which generics are produced by companies. That have not had complaints Through the FDA but does not ensure that the drugs are fine and frankly even using a branded tragically does not ensure that it's fine because a significant portion of the ingredients that go into brandon drugs. Still come from China and in India which are clearly corrupt level. That most of us can't fathom when it comes to drug production so you know it's all risk reduction you just take the steps that you can to reduce it and again Catherine's earns work certainly seemed to validate observations and outside had over the past few years where I would see patients who told me they were taking their medication. I believe they were taking their medication. And yet you saw absolutely no change on biomarkers. That should move significantly with those meds attorney now to lipids as we discussed earlier. You're a big proponent. A Fast Union. I am as well and you're involved with the zero APP. You talk extensively about events lipid testing. We touched on some of the cardiovascular disease risk factors earlier including a in one study by seven doll- and Underwood. I imagine you've seen this. It came out in nineteen ninety. Nine healthy the. Non Obese men and women fast differ eight days so that's a really significant fast and they saw in linear increase in a booby as well as total total cholesterol levels. So in the study all ten participants experienced big increase in April. Be over the days. Is this something you see in. Your patients undergoing prolonged fasting. And if so how should the potential benefits a fast in which obviously real be thought of in relationship to these elevated eight booby levels and if you have not seen this senior patience why do you think that is he not small study even though it was you know ten subjects and they all moved in the same direction and myself I measure my ape. Ob level along with all other metrics at the end of a fast. And I have seen that at times not that much of an allegation to be honest with you another time. I've not seen it at all other times. I've seen a complete reduction in April be. LDL P LLC so even using myself as a subject. I do not consistently see this. This finding it's a very transient finding so it tends to go away after about a week you know. I don't think I have a great explanation for it because there are other the things that don't explain it so for example. triglycerides do tend to go down V. L. D. L.. Cholesterol tends to go down significantly and I don't see a meaningful change change in cholesterol synthesis or cholesterol reabsorbed. So it's possible it could be something at the level of the. LDL RECEPTOR THE LDL particle. Abe is being cleared unless effectively during the period of the fast. And you know frankly. It's just it's super interesting but I don't I don't think I just I just don't think I know enough to even speculate at this point. What is the most important question that you don't yet know the answer to but that you feel in principle is knowable? It's actually that one. We already sort of alluded to which is what the optimal fasting frequency You know I define fasting as a function of three variables X Y and Z XS. The degree to which calories are restricted during the fast so a complete fast it'd be one hundred percent restriction partial fast might be a seventy percent restriction the y variable represents the duration of the fast. How many days and he's e- variable represents the frequency with which it's repeated so peter at he does One hundred percent seven ninety eight hundred so complete water fast for seven days every ninety days that we don't know the best function or at least the state space of optimal functions of vexes me to no end And yet yet I believe that with the right tools we could at least create boundaries on that problem. So that's absolutely something. I hope to be a part of exploring and I really look forward to being able to prescribe fasting to my patients with less ambiguity in the coming years since your appearance. It's on the PODCASTS. Over three years ago and millions of downloads ago. What didn't she believed? Then that you think is more likely to be true today. I don't think I believed then how important exercise was to longevity. Not that I doubted its importance in the structural side of longevity. I don't think I appreciated how powerful powerful a tool it was for improving the function of the Mitochondria and other things that we've discussed such as the Increase in D. and F. for brain health. I I I think I was More dismissive of that and viewed exercises something that played a disproportionate role in the structural side. The longevity gradients here Rene you know Peter. There's a paper that just came out. the talks about exercise as modern medicine. It's a wonderful title for a paper. Her I couldn't agree more Peter Again. Thank you so much for joining us. the show is an absolute fantastic time getting a chance to catch back up with you. Yes Peter Thank you very very much. It was a fun and interesting. Thanks guys. Kim Pothole stem stem. Talk so peter was a great choice for episode one and he certainly turned out to be a great choice for the hundredth episode two. We probably could have talked to Peter for at least another hour but we just ran out of time. What I like about Peter or is that he has a good common sense approach to both health span and lifespan agree done and that's why I think his book which is set to come out in winter or spring of twenty twenty? twenty-one we'll be something our listeners will want to check out one of the most important points he made today is that there is a ten perhaps even fifteen year life extension. The Ken come about. If people will make concerted efforts to delay the onset of the common chronic diseases associated with ageing and I agree with Peter the fast diet exercise sleep in reducing stress in our lives are some of the most potent tools we have available to us to live a better life into improve our own help spin in life spin. Absolutely can if you enjoy this interview as much as cannon I did we invite you to visit the talk web page. We can find the show notes for this and other episodes it's stem talk dot. US This donkin against signing off for now and this is Ken Ford saying goodbye until we meet again on stem talk. Thank you for listening to stem talk. We want this podcast to be discovered by others. So please take a minute to go to itunes to rate the podcast and perhaps even review more information about this and other episodes can be found at our website stem talk dot. US there you can also find more information about the guests we interview.

Peter Rapamycin Don Ken Double Secret Selection Commit David Sabatini Peter That Dr. Ken Ford testosterone IGF Todd Cochran Director and chairman USA Easter island Lee fatty liver Peter Attiyah Canada Alzheimer's disease vaulter Longo growth hormone
Doctor Reveals How Water Fasting Unlocks Secret Healing Powers | Dr. Alan Goldhamer on Health Theory

Impact Theory with Tom Bilyeu

58:41 min | 2 months ago

Doctor Reveals How Water Fasting Unlocks Secret Healing Powers | Dr. Alan Goldhamer on Health Theory

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And you're gonna get fifteen percent off your order or just use discount code impact theory at checkout once again. That's blue blocks dot com forward slash impact theory for fifteen percent off your order or just use the discount code impact theory at checkout. All right guys get your pear. Try it out today. Take care and be legendary and they all say the symphony including my mother who at ninety two had outlived all fifty of her lifelong france. Every one of her friends was dead. She was alone and she said allen. You need to one your patients if they're going to do this diet make younger friends. Everybody welcome to another episode of health. Theory i'm here today with dr alan gold hammer. Who is the founder of true north health center. A leader in the field of plant based nutrition. I'm super excited to talk to you. Because i come from I won't say an entirely meat based approach. But i am no stranger to meet So first of all welcome to the show. Thanks for having me absolutely. I was very intrigued by Something that i've heard you talk about and this was really the thing that sucked me into your world. Which is that if you go to a doctor today. They don't actually expect you to get better. And they gave me the chills saying now. And when i heard the first time i was like oh my god that is so true. That's not the paradigm Why is that not the paradigm in medicine particularly for conditions. Like high blood pressure diabetes autoimmune diseases certain forms of cancer like lymphoma that make up a significant percentage of the problems that people have medical management is just that management. They'll say take these drugs and you'll be on these drugs the rest of your life because they'll guarantee you that you'll never get well so the reason for that is that the drugs have nothing to do with the reason why you got sick. And they're strictly trying to manage the consequences of your illness and today for example conditions like high blood pressure. You're not even being treated for your condition you're being treated for your diet you being treated for the diet that causes hypertension the diet that causes a forty percent of people over twenty five and sixty three percent of the people over sixty to have high blood pressure to have the leading contributing cause of death and disability the major justification for prescription medications. It's a huge multibillion dollar business and what's really ironic about it is that it's completely treatable in the vast majority of cases through diet and lifestyle intervention. You know we did. A study. Medically supervised water only fasting in the treatment of hypertension one hundred seventy four consecutive patients. A hundred seventy four people achieve low enough pressure to eliminate the need for medication. If the largest effect size ever shown intruding high blood pressure in humans with an average effect size of sixty points hypertension not taking into account the fact that most of these people were medicated. When they start none of them were medicated. When we're done. And it's sustainable that they're willing to adopt a whole plant food. Sos free diet okay. Sos that international symbol of danger also for salt oil and sugar. The chemicals added to food that make people fat sick and miserable and give them conditions like high blood pressure given my proclivity for meat from how it makes me feel and a health sam point i would say the fact that your diet is so hard core would have thought you'd be the one to draw me in With your stance on this. So i wanna i wanna take things sort of one piece at a time so i wanna talk about true north. The things that you see in the clinic are what really pulled me in so one. Tell people when you found it. I was startled by how long you've had this going on and talk to me about the the number of people. You've put your clinic right well so my wife doctrine on i started to north health in nineteen eighty-four. So we've been doing Medically supervised water only fasting for thirty six years. We've had over twenty thousand patients undergo fasting So earned crazy just to give people. Some context is when you started. You had to retain a defense attorney because of how fasting was proceed. Walk through that. Because we're we're in a weird moment. Now where i think. Fasting is sort of catching on but people don't understand just how far we've come. Well yeah. I mean when. I was starting fasting. The california board of medical quality assurance at that time determined that recommending fasting to a patient constituted a gross violation of the standard of medical practice that rose to the level of criminal negligence so now in fairness now. We've gone from being criminal quacks to cutting edge researchers because fastenings gained some notoriety in our five. Oh one c. Three to north health foundation is doing original research with fasting and looking at some of these exotic biomarkers. There's other people like vaulter longo who's been publishing some really fabulous work in major impact journals talking about intermittent fasting and fasting mimicking approaches. And so you know now this is kinda come full circle and so the idea that people are sick from dietary access and that reversing the consequences of dietary access may be key to stimulating everything from top to You know reducing cuties reactor proteins associated inflammation increasing brain drive neurotrophic factor in the brain to prevent alzheimer's these all of these mechanisms that fasting induces. Interestingly enough. many of them were the same biomarkers that change with exercise. Exercise and fasting both tend to impact these health promotion disease Reversal of biomarkers. And it may be because both fasting and exercise reverse the consequences of dietary access. It is dietary excess particularly refined foods whether it's refined carbohydrates the sugars the oils salt or refine meat foods. You know animal foods that have been highly refined. Either one of those. These high animal protein high refined carbohydrates diets. These are the things that cause people to be fat sick and miserable. This is why we have this epidemic of chronic degenerative disease because of what we're putting in our mouth you know it's interesting just like you know meet would be considered a whole food processed meat products and processed animal products dairy products are have completely different effects on the body. Same thing you know. Complex carbohydrates whole plant foods have a certain effect but you refine them into sugars and flours. Now you've got a completely different response. I want to get into the specifics of the diet and stuff but i. I wanna revolve around fasting a little bit more. So do you have a sense of okay. We've got the saying is incredibly good for you. We've got the saying that's part of religious tradition going back god-knows-how-long like it seems like if i'm not mistaken. Virtually every major religion has some sort of fasting application to it so there's obviously a spiritual understanding of it and yet becomes the thing that once we're talking medically becomes so grossly. Misunderstood maligned attacked. Is it just that the feeling of being hungry triggers this like sense of urgency of like yo. I've got to eat. That causes people to have what. I'll call a a sort deranged response to it. Is there something else why people are people are very afraid that not eating not sure exactly how much period of time would result in their demise in it feels that way because you know your program to make sure that you overcome deprivation in a world of our ancient ancestors it was scarcity that was the dominant rule. Most humans didn't live long enough to reproduce and that was because of deprivation and in scarcity people didn't get enough to eat or couldn't avoid being eaten so your basic instincts are eat as much as you can whenever you can have the most concentrated foods available and if you're lucky maybe you'll live long enough to reproduce and so that's your instincts now. We live in a very natural environment of of abundance of excess. It just doesn't ever really happen in nature. Except when human foodstuffs become available animals don't suffer obesity even wild animals. You think of as being fat. Like wales nine percent body fat. So they're lean mean machines and again you know. Survival is get enough to eat and don't get eaten. That's that's true for all animals. We because of our innovative capacities created a situation. We invented agriculture. And we figured out how to get food and then we figured out how to refine it and concentrated and then we figured out how to animal husbandry so we could raise lots of very rich fruit processing machines essentially in the form of animals. And so now we're in a situation where we can get enough to eat not even get off the couch. We don't have to exercise. We pay other people to do it. We call it the. Nfl we sit in a couch. Drink high clerk. Beer engage in mock warfare. Pretending were part of the winning coalition. I love the way you described. Stuff is is pretty amazing. I think over the course of the interview. People are going to realize you are not afraid to contradict or to say what you think is right or to carry a little fan in your pockets of somebody starts smoking near that. You can actually blow the smoke faith. There are so many things about your personality that make you perfectly suited to Focus on what works. And so one i want to know why are people seeing the profound effects of that and then to why. You're so careful to always say medically supervised. Why does that matter. Well what what you recommend. There's two types of fasting. There's short term intermittent fasting which we recommend people do every day that everybody fast every day for between twelve and sixteen hours depending on what your target is and that means that you don't eat at least three hours before you go to sleep hopefully going to sleep at a reasonable hour and so that gives you twelve to sixteen hours of fasting an eight hour feeding window. We recommend that that eight hour feeding window that the whole natural food diet that you eat excludes all the chemicals the processed foods and the other stuff and in doing that. You get the quantity and quality nutrients you need and you give yourself a sixteen hour period. Fasting every day and cumulatively. that's thought to induce changes in simulate factors that are that promote healing also helps minimize overeating. And so you know. The net effect of that intermittent fasting which virtually everybody can do safely on their own is something we recommend and then periodically we recommend people take a longer period of time to do water only fast in our clinic. We fast people from five to forty days and so typically faster. Two three four weeks of that needs to be done in only for people that are obese. No no not at all. In fact most of our patients it's high blood pressure diabetes autoimmune diseases lymphoma and we have also healthy people that are just coming in for a shorter period of time like a week. The reason we talk about supervision in that regard is number one not everybody's a good candidate for fasting. Some people should not be fast and give me say anybody on nets well if people have for example cranny levels over two point other kidney function is inadequate putting them on a fast shut their kidneys down resulting kidney failure and death if they already. I've never heard that. But why would your kidney show. When you go a fast you re massively mobilized detoxification response and the kidneys can only process so much material and if you overload the kidneys you end up with a kidney failure situation. And that's you know you've heard recently. There's been people that have tried dry. Fasting and dry fasting particularly puts a heavy load on the kidney in there was a death associated with one of its proponents. Just because you know you have to have a salyut. In order for the kidneys to function you have to have a way of getting the material that's mobilized out of the system is triggered detoxification. Well if you think about it when you're going on fast there's nothing for the body to do except mobilized its reserves and in water fasting particularly interesting state those reserves are predominantly fat. In fact we've done a study recently at the north center where we've used a scanner with software the do whole body composition. We've determined not only is mostly fat mobilized during water only fasting specifically and preferentially visceral fat. So person might lose for example twenty percent of their adipose tissue but they'll lose fifty sixty percent of their of their visceral fat which is really exciting much faster than for example being on a low carbohydrate diet in terms of the ratio of visceral fat mobilization to subcutaneous fat and in that fat contains a lot of fat soluble materials. And that's where a lot of toxins are stored when those fats are mobile. As you get a increasing load pcbs. Dioxin pesticide residues etc fat. Soluble nutrients are rapidly. Mobilized processed and eliminated. But you need to have the capacity to actually eliminate mitchell's and most of those materials eliminated in the urine. That's the blood being processed by the kidneys. And if you fat biopsy on any person you'll find hundreds of different chemicals in various concentrations and if you track back how did those chemicals get in the body. Where did they come from. Obviously if people take drugs they smoke and they drink alcohol and Eat foods from the environment that are polluted. That's a potential source but about ninety percent according to some researchers got their from one behavior and that's eating animal foods. Animals biologically concentrate the toxins from their environment. So a calorie of animal food could have to to a thousand times the concentration of giving chemical compared to sail plant based food calorie and so the consumption of large amounts of animal food Potentially expose people to proportionally higher ratios of these materials and it's also why people are very high animal. Food diets often have a much more difficult time adapting to the fasting state. Initially because there's just literally more to process and eliminate but it does and so that's particular might mention true of refined animal products just like refined plant products have particular problems so i think we need to be clear. It's actually these highly processed foods of any kind that seemed to be the biggest sources of concentration of chemicals. It's not necessarily the brown rice. That's the main problem. It might be the rice syrup rates. The products that the highly concentrated products that result in the largest concentrations of materials and desirable materials. When you fast though the body rapidly mobilizes these materials if you fast and exercise them once you've depleted your glycogen stores after say twenty four forty eight hours. The only way the body would get the needed glucose to maintain muscle activity. Excess brain activity would be through genesis. You'd have to break down proteins in order to get that. So what happens is if you fast exercise you actually lose more weight but more of its lean tissue. That's if you fast and rest you. You mobilize predominantly fat and specifically and preferentially visceral fat so in addition to ensure person's a good candidate for fasting with a history examined lab. We also need to make sure. They rest during fasting. Now there's modified fast what you take a certain amount of calories. Therefore you have more glucose availalbe you're able to minimize gluconeogenesis. That's a different process. Water only fast though needs to be done resting if you're going to maximize detox preserve lean tissue and maximize fat loss and that. We've been able to prove. Now we actually done this and we've done you know before during after fasting six week follow ups. We've got the data and so we can put a lot of the old wives tales to rest that paper published later this year. And i think that'll really make people aware of just why this rest which is so contrary to people trying to maximize weight. Loss is important with fasting. And you know if the goal is to really detoxify the best way to do it is prep properly before fasting really important people that try to quit coffee at the same time. they're going on a fast really undermine themselves because the caffeine withdrawal is actually quite difficult. Fasting isn't so difficult if you prep well. All of a sudden fasting doesn't even look that hard people go to cooking classes there. Interactivity go down to the dining room. They interact with people even on these long fast. Two three four five weeks and they're they do fine but they are resting and so resting in some ways a little bit harder but it's more effective. I say it's harder because you'll detox more. You'll feel worse but we don't care how you feel we care how well you get so if you feel bad and fasting doesn't bother me as long as you get well you'll totally forgive us and so next time you fast you wanna make sure you rest during that doesn't mean you can't do some stretching. You can't do meditation. There's things you can do. But they're more passive and then you look how your recovery as plus fasting you'll find it's really quite fabulous because not only you get inflammation in the joint pain and some of the chronic injuries but then you recover quickly and we're able to demonstrate that quantitatively now as as lean tissue recovers that continues to go down after fasting. So you're losing fat is losing fat. You continue lose fat. Even though you regaining quote weight because glycogen water fiber and muscle come back after fasting. Fat does not. What's interesting is you have to. You know you're going to get that two pound back. You got fiber that haskell back in the gut unless you're reading an all diet then there is no fiber and there's also hydration there's physiological dehydration with fasting. Now that's more when your exercise you dehydrate more so it looks like you're losing more weight but all you're doing dehydrating why are you drinking. Water doesn't matter if drinking water if it's you hold it. In the cellars of physiological adaptation. To fasting where there's a natural dehydration state. It's probably part of the conservation atkinsom. There's a lot of weird things that happened. Very contrary intuitive during fasting for example you know we talked about exercise increasing brain derived neurotrophic factor preserves the brain and protects the nervous system. It also increases in fasting. You think about exercise vigorously active. Fasten your laying or round and not doing much. They both of changing these same things in the same way. It's it's really really non intuitive but when we look at the science if we look at the data and then we look at the clinical outcomes. It's really apparent. And now we're tracking people thirty thirty five years. I've got people. Now that are in their eighties that we started off in their fifties and they all say the same thing including my mother who had ninety two had outlived all fifty over lifelong france. Every one of her friends was dead. She was alone and she said allen. You need to warn your patients if they're going to do this diet make younger friends. So i'm telling you will starting right now make younger friends. So when you're older and you're still around you know you'll have people to interact with that. I mean still heartbreaking but good problem to have so talk to me about the longer duration fasts so i know that the longest fast is like two hundred and eighty days or just something absolutely absurd so i knew that it was physiologically possible but i imagine it was more proportional to the amount of body fat the you have but like somebody with a normal bmi Maybe we'll pay them at something. Like fifteen percent body fat. How long can they fast water. So an eight hundred fifty five pounds. Seventy kilogram male k. Could go seventy days. Prime is once you get through. Fasting enter process called starvation. And at once you enter starvation. There's a relatively short pretty time and then you die. We don't do that because it would really be bad for our outcome data. So we're very careful to avoid that we've had twenty thousand walk in twenty thousand people walk out. We are experts at not letting people enter into starvation. The other thing with fasting while we're talking about risks is the repeating period. If you have a long period of fasting and you referred inappropriately you can get a condition called refitting syndrome. Which can be fatal. It's a very serious problem where electrolyte balances. All kinds of stuff can occur. We've never seen that. Because we have a very specific repeating protocol that's followed and we re feet for a period of no less than half the length of the fast in a controlled setting so it is. It is important. You can also get a condition called post-fasting dima when you get off all the greasy salty process crap that people are living on and you do a fast all that gets flushed out of the body if you then expose a person of very high concentrations of sodium liking commercial soups or something like that. The body will suck that material and fluid up to protect itself from it and that can result in post-fasting. Edina if you do it slowly you can get back to whatever. Your normal diet was without that problem but it has to happen over a period of time. So there's a re feeding period that's important particularly in this long term fasting. You know in the three day the five day fast for most people that's not result in you know as much of an issue. They may get bellyache if they eat. Eat to mature but they're not going to get the very serious consequences. You can see in very long-term fast. The other concern here is of course medications some medications. You don't wanna rapidly discontinue eh equivalent. Medication stirred medications any psychotic medications the rapid withdrawal. Those medications can induce a very serious or life threatening response some medications. You want to get off as soon as possible. But you don't wanna be taking those medications during fasting so medications. That might not do that much damage. Feeding can be very serious. Fasting even nonstop really any inflammatories and common over the counter medication in the fasting state strongly country indicated result in all kinds of downstream consequences. Supplementation Included lots of complications in the fasting state whereas you wouldn't necessarily see any problem in the feeding state. That's one of the reasons we talk about making sure before. A person undertakes a long-term fast have appropriate history exam in lab remember. Ninety nine percent of patients have no complications with fasting but one percent can every serious complication important. That percentage the identified monitored. So you don't end with that outcomes. Because that's what gives fasting a bad names people doing it inappropriately. They continue to work. They get dehydrated. Which is one of the main issues. Fastens maintaining adequate hydration and drinking water itself won't assure that in fact drinking much water can fleischer electrolytes out result in Water intoxication. So if we solve the problem drinking water how do we solve the problem right. We solve it by resting maintaining appropriate. Hydration allow the natural recycling mechanisms in the body to maintain nutritional status monitoring people. So that we don't get into a depleted state. That's where we're monitoring electrolytes. That's why we do twice-daily examinations on patients so it is a safe. Natural adaptation remember. Fasting is a biological adaptation. Yunos everybody every human can fast. We have to be able to fast every human. That couldn't fast died because every time spring came late. There's no way the sustained this bulbous. Normal net are massively oversized brain two and a half times the vast of say chip chimps. Don't fast you don't feed the chip in a week or so. They're dead date. That's why you'll never see chimps wandering from the tropics. They live where the constant year round supply of food because their brain doesn't change burning key. Tones your brain is. I buy fuel brain. It changes completely normal. Burn fuel is glucose. And that's your main burner of glucose is your brain. That's the biggest thing. And when the brain goes into fasting city changes to bring ketone bodies particularly beta hydroxybutyrate asset and it becomes preferentially burning. Just a tiny little bit of glucose and that's the little gluconeogenesis that continues during fasting. Unless you're active then. Of course your muscles burn glucose. Now you've really start breaking muscle down so The brain fuel brain had to be that way because otherwise humans when spring came late because we burn so much lucasville brain. We wouldn't be able to make and this is the mechanism by which fasting mimicking diets and keto diets play. Because if you go on a very high fat diet or high fat high protein diet which some people do and you don't need carbohydrates this fasting mechanism kicks in so your brain changes over to burning key. Tones go into chaos and it has a hunger blending effect. When you're in a todd state you don't feel hunger and as a consequence it helps people that are trying to do short term weight loss. The problem is what's good for short term weight loss isn't necessarily the same thing that's best for long term health stability so in our clinic. We're not a weight loss clinic. We're not looking maximize gross weight on the scale over a short period of time. We're interested in fat loss and improving health so we are looking at. What does it take not only to live a long life. Everyone wants to live their full potential. But more importantly how do you avoid. How do you avoid spending last saturday. Point sixers debility sixteen years in poor health that the average person is doing. How do you avoid find yourself unable to talk or move lying some nursing home that waiting for people to change your diaper the last years or decades of your life. How do you increase the healthy. Life expectancy not just life expectancy the. Here's you live fully functional. How do you ensure a good death that means you live your life to your full potential. One day you go to sleep. You don't wake up because you reached your genetic potential and not become debilitated Individual for years and decades where we spend most of our money ineffectively trying to manage illnesses were caused by poor diet lifestyle choices. That's what we're using passages. Try to help. Healthy life expectancy and then a whole plant through sos re diet to sustain it. Now now's the time to get into that. So the whole idea of no salt. No sugar no oil This was the thing that really pulled me and so we used to joke. My last company was a nutrition company and we used to joke if it tastes good spit it out and it was just like so many things that taste good are just absolutely terrible for you and but you know that's because people are addicted to the artificial stimulation these chemicals. We've done a study. A taste adaptation steady. We've shown with fasting your actual ability to tax salt and sugar. Sonic response to food. Actually changes and you can taste vegetables. That are naturally sony. But most people don't like they don't notice it after fasting all my gosh you think. Wow this is really amazing and so good food starts to taste good again. Sometimes the stuff you used to like is too spicy too salty. 'cause your actual polish no doubt back. Go back to eat in that jerky and stuff. Eventually you'll get back to you. Know craving the solvent. The plane is. It's not as hard as people think it's going to be long term because you get to the point you actually would prefer you know the the beans and grains and nuts and seeds and these kind of things. It's not just discipline except initially and that's fast it can be helpful. It makes that transition quicker you asked about. How long do people have to fast. Well sometimes it only takes a few days of fasting to induce these real in healthy people to induce these changes. That's why people that maybe do a yearly fast or three to five days or seven days find. It can be very helpful. Not just the detoxifying the three days but the effect that it hasn't how they feel they can overcome their hypertension diabetes. Autoimmune diseases glucose and insulin. Everybody's interested in glucose and particularly insulin. It's profoundly affected by fasting. Fasting is one of the few things you can do to actually reverse insulin resistance. You know what another thing that helps within some resistances to exercise. That's why diabetics you gotta get him eating right now. Is the smile. Because you're seeing another place where those things lineup. It constantly repeats itself in fact one of the things we did to save time was identify the markers improve with exercise and then testament fast. It's like it just saves rollins titus you know like for example one insulin growth factor one the lower the igf one the longer. The animals live periodic fasting in rats. For example you can double their life span just by doing periodic fasting by diversion like just sixteen in remember. Rats are completely different than people so with rats. You can only fast about four days. Their potential not like humans which go seventy days or more rats are very short. Shorts is proportionately different time. You don't compare days two days but the process of doing say for example every other day eating at living will add significantly to the lifespan of threat. Why while they measured biomarkers and found out that insulin. Growth factor goes down and that's associated with both fasting and exercise. Another one leptin which is the the lower. The leptin levels is associated with reduced inflammation and now the general theories are that inflammation largely responsible for all kinds of things not just joint pain but also your heart disease and cancer possibly and kidney issues and so lower left and level seemed to be good leptin levels. Go down with fasting. Blood pressure heart rate already told you largest effect size ever shown treating hypertension. In with with fasting. We have very dramatic inconsistent results with that. We're doing a steady right now with the male clinic looking at phase one clinical trial treatment of high blood pressure using fast instead of medication. The microbial you have what five pounds of bacteria living in your intestinal tract. A thousand strains of different bacteria living creatures eating pooing inside you right now and what those bacteria poo. You depends on what you feed them. And so if you feed your bacteria soluble fibers. which is there from our viewpoint. Natural you get k and fertilizer but if you feed them foods you get completely different byproducts. They're associated with increased inflammation. So that's why we want to be careful about how much quantity particularly animal protein. The inflammation markers like if you look at. I'll six and ten alpha and all these different. They've identified that associate with inflammation. They go down with exercise. Fasting people that exercise regularly people that fast periodically have lower levels of these inflammatory markers but fasting doesn't reduce things. It also increases things so there's all kinds of markers now that have identified going up with fasting Things they improve and reduce inflammation ground went in an adult at adiponectin out of ever. I what is that. It's it's one of these markers that's associated insulin sensitivity and and inflammation. Am pk down. Regulate something else called. Pg one alpha which is associated with increasing midal conrail biogenesis to the actual energy producing guys. Living yourselves go up with fasting. What's up everybody. We all know that twenty twenty has been an insanely difficult year for everybody during these unprecedented times of furloughs layoffs. There's truly never been a better time to start that business you've been thinking about or even just bring your offline business online. That's why today's sponsor teachable wants to help you make twenty twenty one your best year yet. 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Go right now and get fifteen percent off at backcountry dot com slash theory and enter promo code feary that's backcountry dot com slash theory and. Don't forget to enter promo code theory. All right guys give it a shot. Take care and be legendary. Now we're going to build the ultimate fasting protocol and in fact. What do you do annually. I know you're doing the the narrowed eating window. Maybe a sixteen eight or something like that but wendy. You do a multiday fast so i i hate fasting. It's it's awful because you can't exercise. You can't play basketball you can't you have to rest. It's really awful. But it's also very helpful so i do it every year. I fast for a week. Our basic protocol is unhealthy people that are unhealthy diets generally have almost no downward symptoms during fasting. They don't have hunger. They don't have terrible healing crisis. They don't get a lot of. It's pretty boring. Frankly so we meditate we relaxed and we rest and try to do all the right things. And i do it for a week. And if at the end of a week perfectly stable no symptoms. That's it back to repeating carefully. Takes half the length of fast repeat back to the whole plant food diet and we do that every year. And i just did mine in in november very uneventful very helpful on many levels but not exciting patients much entertaining. Because they're coming off. Animal products are coming off coffee. They're coming off alcohol to coming off medications. They'll have active healing crisis. Inflammation d mucous discharge. They'll have skin elimination. You'll see the lumps and bumps falling off. You'll see low back discomfort. You'll see headaches you'll see sleep disruption it can be very what i call entertaining And that you just keep going until doubt resolves are are they getting symptoms. Oh because of the release of tyson's like why on earth would your lower back hurt. Oh because the kidneys are processing most of these metabolic products. And you get what's called visceral somatic referral pain for three to five days and then it goes away. The other thing that happens is things mobilising inverse proportion so you can lose fifty percent of your visceral fat but you only lose twenty percent of your adipose tissue and only four percent of lean tissue and then the lean tissue comes back with repeating but the fat doesn't the fat continues to drop if doing west diet right so if you're not eating. Greasy fatty slimy process crap. I wanna talk more about that. Part of the program is educate people about how to eat cooking demos. We do lectures. We have a whole roku channel. We've got you know. We do all kinds of stuff to what i call brainwash people so that. They're prepared to go home and efficiently apply a whole natural foods. Diet get lots of we particularly like vegetable materials so both ryan cooked vegetable materials. And these start like hubbard squash butternut squash which we're not talking about a tape. Tater tots and flour products and sugary things in all kinds of artificial process. Crap which i bet whole foods k. So you're fruits vegetables. Non glutinous grains. We don't use glutinous grains at all we don't we're using more like when we talked about grains were talking about king juan millet and rice. And you know like you dip into a few things specifically the as somebody who's dabbled in sort of a plant. I approach but never gone vegetarian or vegan One i've always told people. That fruit is nature's candy bar What is it about. What can i take unlimited amount of fruit. Because like if you told me. I could eat watermelon. Apples bananas oranges all day. I'm in homey. Like i don't need any work so the promise. Today's hybridise fruits are very high in sugar and very low in fiber. So they're not like the wild apples in hawaii where they're looking more like vegetables. I mean these are and they're perfectly good foods if they're used appropriately so we use whole fruit not fruit juices dried fruits not processed. You know artificial sugars. we're talking about your berries. Your melons and we usually have one meal that might have some fruit and two meals. That are really more vegetable dominated. So they might. Let's say for example. Somebody has in the morning with some blueberries and maybe some flax seeds ground or some walnuts. They have a huge salad with big steamed vegetables at lunch and dinner with enough complex carbohydrates. They don't get too skinny. And so the ideas we're looking about ten percent of carson protein about fifteen to eighteen percent of calories from fat with the balance coming from whole plant food carbohydrate. Now there's a problem in order to get enough calories on kind of a diet you have to a lot of volume. You're talking about several pounds of food a day because potatoes rice and beans all have five hundred carries a pound. Not two thousand carries a pound from say niger seeds or even higher from an so. You have to eat or four thousand carries of han from oil so you went up pouring olive oil or were just eating cold foods. There's no salt oilers. Sugar is just the salt shooter. Naturally containing in these hawaii who died assault. Bad will salt has a couple of problems salts. Sodium chloride is a necessary nutrient without what she die. You have to have enough sodium in your diet. It happens to be that you get all of a sudden you need from large volumes of these whole natural foods just like you get enough carbohydrate sugar and you get enough essential fatty acids including de cosmic sonic acid etc. That you formed from your. Dha are formed from your mega three by eating whole plant foods. But the problem with added salt. Is that stimulates with called passive overeating. So if you just give an animal it's fill to appeal satiated say bryce whatever italy a certain amount not feel satiated you salt. They'll be more people say yeah. Tastes better three work. Because you like it better but you're anymore because the salt. The chemicals salt sodium chlorate and higher concentration stimulates dopamine in the brain results in increased intake effects. Tyagi and so the problem for people trying to lose weight if they're eating salted foods usually to the salted foods are things like flour products turned into breads or crackers or cookies. That are also hyper concentrated in calories but the salt will allow them to even think about bread. If you take the salt out of bread it's and and you take out the the sugar. It's called mozza. Well it's they have to eat it once a year on passover and that's it because that's the only time you'll talk. He's running on buying big boxes and watson as a routine because it's flour and water. It doesn't taste good because any highly fractionally food needs salt sugar or combinations in order to increase flavor. That's what chefs are people. That take hyper concentrated foods and add salt oil and sugar to it and delivered to the palette. So it stimulates the brain in the most intense way possible. Let's use your attic. Analogy i think is very apt. And i want people to burn that into their soul that there are some people that can get away with having some of the stuff and it doesn't become a huge problem though they would almost certainly be better off from a longevity perspective from feel-good perspective if they went to a totally plant based sos diet But so for someone like me. I don't struggle with my weight. I don't have an addictive personality. I can fast. If i want just because i think it's better for me But i when i think about going to a full plant based diet sort of forgetting about a pure. Sos tie for second. But one of the things that. I already eat that. I know that i would eat as an avocado. Let literally the avocado it. nothing else added to it. I take rob's baby carrot. And then i put salt on the avocado. It is fleeing delicious is so bad for me though if i am. I'm not overweight. I don't have a problem over eating it At that point this salt still have such a problem. That i should be cutting out of my diet or my only cutting out to stop me from passive over eating. Well i think it's not just passive overeating because salt also is a very powerful preservative. Which is why it's used throughout history to before we had refrigeration and stuff that help food go bad so that people to get sick from eating spoiled meats and other foods and so it isn't effective preservative but when you think about the five pounds of bacteria that live in your gut it may not be too good and i did too much of a preservative into that because it will alter the microflora part of the reason people on meat based diets have completely different. Microflora than plant based diets may in part because of the higher salt intake. That's oftentimes associated with it now. Let's be clear you know. Vegan diets can be total crap soda pop potato chips and other generic terms for highly processed. Fractionally foods can all be vegan. Oriole cookies or vegan. That doesn't make them healthy. It just makes them not have animal food in it. So i'm not arguing that that vegan foods can't be crappy foods they certainly. Can i get in trouble. Speaking at national vegan conferences explaining to people that is as challenging as meat products can be the vegan processed food products may be worse that they'd be better off than the meetings and that just gets all upset because they're being driven from moral ethical and spiritual viewpoints and saving the planet. And all that stuff. I'm not arguing that i'm just arguing. I just want patients that live a long healthy life and not be debilitated and we know that too much. Animal protein is definitely a detriment so people that are eating. Large amounts of animal protein have higher problems with kidney disease and cardiovascular disease. There's definitely a at some point. There's too much that needs to be reduced even people that are gonna advocate animal foods as a whole natural food. Now you might ask me. Can people eat meat and still maintain optimum wait. Absolutely 'cause meet isn't a halley needed pleasure trap food. It's a whole natural the problem with me. It's very concentrated. Eat too much but you can have problems. But it's not the same thing for example dairy products which highly processed animal food that has all the challenges of animal foods but now it has the problems of the salt. Try eating your cheese without salt. See what it tastes like since the salt really like about it absolutely. That's why this gets very clouded and confusing is let because it's not just meter. It's not just plants. It's really a question of how processed foods are and how do we get away from having so much processed foods and frankly meat itself without salt wilson. Meet and she wanted a bit. See if that's how appealing it is to. You know what i'm saying like. Yeah now. I think we'll get sugar. And i think a lot of people so associate salt with heart disease or high blood pressure that they're are they can buy those to the one that trips me out and then i'm super interested to get your take on is not bad oils. Things that everybody considers bad like You know vegetable oil. You know french fries. Fried oil like that kind of thing but like what all wheel on alad like just talking about so. All of oil is way less bad than the other ones. It's amiga. nine fatty acid has different. Ratio of fatty acids it can be less processed theoretical. You can squish those olives and extract the oil. The thing is it's still nine carries a gram of highly processed fat. That begins to peroxidase as you break it down. So they're still challenges even with all of now. Would you agree that all oil is less bad than the others. no question and particularly it's not heated at high temperature. Which is the other problem with fast. When you do fried foods. And i mean that's a whole nother cascade of i don't think most people are arguing that that's good though. Most people know that they're to want to try to preserve mcdougal. Says john mcdougall says that people love good news about their bad habits and so the arguments are. This is so much less bad that now it makes it good. Well that's not really true. Less bad just means less bat. It doesn't make you don't need to fraction eight or process oil's done you can get all the essential. Fats you need by using your avocado and minimally processing. Okay you mush it or you chew it. But you don't have to extract the oil out of the cells and increases concentration removed. The fiber remove a lot of the other benefits. The problem with Too much fat in the diet though. Is that fat is very efficient. And so as a consequence it's really easy particularly for eating refined oils to overeat. Spoonful of will has more calories than the salad. So we re just drink put a a little drip but it's so rich just aren't getting the proportion here that pound salad as one hundred hundred calories whereas you know you've got one hundred more than calories in that in that dressing serving so it's it's more than you think and if you really literally just put a few drops on which he finds you can't taste it. There's no reason to even be there. So i would say. Have your your avocado and your cats. Just leave leave the south alone. You don't need the extra added salt and then you'll be back to a home. Natural food diet that's sos to me about variety. Because honestly i could eat avocados carrots kale a really small handful of things as a banana. Maybe an apple. You know a couple times a week. Whatever i get that we can't overdue the now sort of bastardize fruit. But how much variety do i need to not be malnutritioned on a vegetarian diet. What surprisingly small amount and particularly if it rotates with the season for example if you eight just two thousand calories we'll just assume for second that you are the you need more than that. But if you're the average guy weren't working out didn't use your brain that much and you only need a two thousand calories a day just which is the rda average. My guess is probably burned three thousand calories a day or more but two thousand carries a day. If you eight two thousand cars of just say brown rice and broccoli. That was your entire diet. You would get all the vitamins minerals Protein essential amino acid about eighty grams of protein. Out of that and You know three cups of rice Four cups of broccoli. It would be boring diet but you would get everything except the twelve that you need in on. that is one thing on these plant based diets. If you really aren't getting the fecal contamination associated with animal. It's you do need to get a source of b twelve. It only comes from bacteria and we use recommend a thousand micrograms ethical bombing today. And that'll meet virtually everybody's needs so that is an issue. You have to get out in the sun to get enough in date. Because you're not drinking your vitamin d fortified milk. 'cause you have to actually make it in the center supplemented if necessary so fortunately You can avoid most of the other pills and potions and powders because these large volumes of plant based foods have high degree of nutrition and particularly when you emphasize the green vegetable materials the roy cooked greens and your broccoli chart and kale. These are really nutrient rich foods. Very low and clerk density but you do have to eat a lot and so. That's that's one of the downsides a lot more eating and chewing the good news is though you have normal microflora to feature got so. You're not getting tma which becomes timoteo which is so dominant in the gut. Flora on. you're getting off the micronutrients that you need. You get the fiber you have society you getting enough hydration because you get a lot of water contact from the water content rich foods in addition to whatever water. You're drinking but you do you. And you don't have the chronic constipation which means you don't get the fissures in the hemorrhoids and you're not having the varicose veins and the prolapsed uterus is in the toes and the diverticulitis and all the other conditions that come from a very low fiber diet and this is one of the challenges for people. They're trying to eat healthy but using amel rich diet unless they get enough fiber in. They're not feeding the microflora in their gut. That's why colitis patients system which trouble literally that microphone ends up having to eat the coating of the intestinal track. Because it's it's going to survive just like you wanna survive you feed it. Soluble fibers get a different balance. So even if you're going to meet in the diet you better get enough vegetables in addition so that you know you you get the fiber and the nutrients in the materials that you need to talk to me. Really fast about rice brown rice white rice. I get no salt in the oil. But if i could your shovel my face full of white rice i would be pretty happy camper. I love adding that to other things. Like it's just such a cool base cannot fan of white rice because you eliminate the fiber the the micronutrients that are so you know so beneficial dress. All you're doing is basically that carbohydrate now granted it may not be as refined sugar and white flour and stuff. There's another problem with rice. Rice is one of those bio accumulators foods because of the ways. It's grown so if you buy rice that's been raised on land that they raise cotton on. They used arsenic pesticides on those cotton fields. And they're still arsenic in those soils and it sucks up into rice more so than it might other people and so arsenic concentrations in rice particularly white rice grown on fields that were sprayed with arsenic. Pesticides can be a potential bioaccumulation threat. Now there are some places the california where they never raised cotton didn't use as much arsenic pesticides and so like we buy lunberg farms organic rice and they are very public about posting. There are snick concentrates. There's some of all this kind of stuff virtually everything. Actually the people that should be. Most concerned are big chicken eaters. 'cause chickens of the feed that they get and other stuff but anyway so if you're gonna use rice there's things you can do to reduce the concentration of our one is cooking pasta five water five parts water to one part rice that will reduce the price. That's you know like. I said grown by companies that are growing on land that they don't use arsenic and it's organic across so they're not spring with crop today. There's other grains so like keen wa and millet and other grains that are also alkyl informing and you know Don't have that kind of bio cumulation problem. So i'd say you you'd use a variety of those but for a whole grains not the refined grains say for somebody. You take vegetable matter. That's got to be on your radar. It is an issue for people. Fortunately now there's Higher and higher percentage organically grown fruits and vegetables developments. Like do you know who the largest seller organic produce in the country is now. It's costco foods. Wow foster foods is the largest producer or seller of organic post. You know who number two is no. It's walmart I should have guessed. So what's happened now is they've said oh. I don't think these companies sat down and said well. We really want to help the health of our. They said oh. People will pay a premium for food. That doesn't use glyphosate or doesn't use chemicals. Well why don't we sell them that food and now it's become a dominant source of their produce sales because people spoke with their dollars and they said we would prefer to have our vegetable material grown without this end. They're doing the same thing with meat you know. They're trying to buy free range meet. That doesn't have all the antibiotics and the chemicals because they know that animals biologically accumulate and concentrate these materials. And i don't always think it's an indoor to you're going for example. Include animal foods in your diet if you eat a dominant amount of vegetable materials. In addition to that your likelihood that your negative consequences from the animal food will be minimized. And then the health benefits of being a healthy diet are going to be maximized. I think it's a question of proportion in quantity. That's the major issue. I don't think that there's any evidence that the hundred percent vegan necessarily has any advantage over the person that's mostly vegan uses a small amount of other products in the dry. I don't know that we can demonstrate that difference. Not from a health standpoint. Now makes sense dr gold hammer dude. You are a lot of fun. There is something about the twinkle in your eye. When you get going on the stuff that i find just absolutely amazing. You've made me question things that you know up until this point i had never stopped to really look at the way that you present. I think it's extraordinary. Where can people engage with you. If they want to come from north like what's how do they do it. We have service for your viewers that if they would like a free phone conversation with me about whether their particular issues would be benefited by anything like we're talking about here. Diet and fasting they can go to our website at true north health dot com and complete. What are called the registration forms which is just their medical history. Basically i'll review that they can call me at no cost and i'll be happy to talk to them and if there is something that's relevant i'll be happy to refer them to if they want to fascinating to the closest place to them. That does fasting or two. We have a a dozen doctors that do coaching and telemedicine that are available remotely and we've got medical doctors chiropractors psychologist all those people that are available and our website has true north. Tv which is a. There's also a roku channel north on roku that has all of our video content educational matures. Everything's freely available. They can go to the site. They can look at our studies or articles. We even have a fasting dot org site. That's just fasting. Many sites are and other people's research on fasting again all freely available to people they just go online and questions. Give me a call. That's amazing dude. I hopefully you. And i will cross paths again This has been really really incredible researching. You was beyond lightning guys. If you haven't by the way Gone into his world. I highly highly encourage it. This is somebody who's a lifelong devotee of meat and he's really got me thinking about things that i'm going to be experimenting with and trying you know. Look you know my thing. I want to live as long as humanly possible and in good health And there's no demand that that has it. He's putting it to the test. Check out our book. The pleasure trump. It'll bend your mind now for sure. the concepts in that book are extraordinary. Definitely that's in fact. We should bring you back around to to talk about the psychological problems that people go through when they try to do this. And that's a whole interview unto itself guys in speaking of things that are unto themselves. If you haven't already be sure to subscribe and until next time my friends be legendary. Take care thank you guys so much for watching and being a part of this community if you haven't already be sure to subscribe you're going to get weekly videos on building. A growth mindset cultivating grits and unlocking your full potential.

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How To Fast Without Feeling Hungry

The Doctor's Farmacy with Mark Hyman, M.D.

08:53 min | 1 year ago

How To Fast Without Feeling Hungry

"Coming up on this week's episode of Doctors Pharmacy People are not going to be old and sick. They're going to be old and healthy and contributing to our society. Hey everyone before we get into. Today's mini episode. I want to tell you about my new cookbook food. What the heck should I cook now for those of you know me you know that I love to cook for my friends and family and I believe that cooking delicious and nourishing meals using food as medicine for your loved? Ones is one of the greatest gift you can give them. And also learning premier meals using real whole foods paves the way for you to achieve your best health and to help reverse so many chronic diseases. And that's why I put together my brand new cookbook food. What the heck should I cook? It's a beautiful cookbook. Book has over one hundred real food recipes that I use in my own kitchen. It's also bill with tips for overhauling. Your pantry grocery shopping list and tips for recipe. Free cooking think of it as as a definitive guide to cooking your way to better health. I think you're GONNA love it for more information about the cookbook food. The COOKBOOK DOT com. That's food the COOKBOOK DOT com. Tom Thanks and I'll see in the kitchen. Hi I'm K.. A. Perot at one of the producers of the Doctors Pharmacy podcast. The topic of fasting has gained a lot of recent hype in the health world and with good reason fastening has been shown to help with weight loss and losing dangerous inflammatory belly fat. It can reduce insulin levels and blood pressure improve insulin sensitivity and reduce the risk of diabetes. And it can help the brain function. Better Dr Hammond sat down with Dr Vaulter. Longo an internationally recognized leader in the field of aging studies to discuss Dr Long Those Research Research and development of the fasting mimicking diet. Let's listen in. Most physicians were trained to treat diseases with drugs that suppress symptoms or target specific pathway hathaway or mechanism. But you work has shown that you're really not doing that. You're focusing on the inherent repair systems that regeneration and healing mechanisms in the body the programs as you call them that can get activated by specific interventions which then can be applied across all sorts of diseases so it seems almost incredulous listed. You could say that eating this way which is short periods of restricted calories for five days could help treat Alzheimer's timers and cancer and diabetes and Colitis an MS and all kinds of other stuff centrally. It's very short periods of calorie restriction. Eight hundred till eleven hundred calories five days done a few times a year to three times. More if you're treating something serious like an autoimmune disease these are maybe cancer but it's not that much time out of the space of a year to do this and this product is program has the ability to treat so many different things and one of the things you said this morning it was really powerful. was that it takes many drugs to do. What a fasting mimicking diet? It does. Yeah they don't even do the same effect expect. How does that work? Because if you're only stopping the calorie influx for five days how does that carry over to sustain change. I don't understand that I think many people are wondering how does just restrict your colleague for five days. A few times a year are have all these long term lasting benefits. Seems too good to be true. Well yes and no for sure is going after the visceral fat fat right there so we noted a visceral Farrelly fat. We we Nov from many other papers that these these belly fat is so central insulin resistance and all kinds of other problems and so of course after Two or three days of fasting mimicking diet. We have sean in the paper that everything turns into belly fat consumption saw. The body is going after. I mean. That's it the reservoir. That's a food reservoir. What you said was pretty profound when you do this? Approach of short-term calories friction you target the fat that causes all the chronic diseases. which is the belly fat or abdominal fat or visceral zero fat? and not the regular fat around under your skin or subcutaneous fat. That is a profound important discovery because that is the fact that we all need the target. The interesting thing is the limb body mass differential effects right so he's targeting the fat and it temporarily you see the limbaugh mass as measured by Axa. Go go down and then use muscle use muscle but only temporarily right so usually in all kinds of diets us fat and muscle here. You lose the fat you lose. There's a little bit of muscle when you repeat within a week all the muscles back so now you have an increased relatively body mass so you now gain in Muscle Matt you you go back to the absolute normal level so by now compared to your body weight you've gained muscle mass so you have more out exercising exercising. We thought exercise. No no so. That's one way the other way. We think that makes a big difference is almost everybody will say the following well after I got two one two three cycles or the FM the ice started looking at food differently. For example is somebody had lots of sweets and lots of candy lots of starches etc day. Don't feel like eating like that as much so the the the cravings go away their tastes change. Yeah the fasting mimicking diet is designed to push the body to start breaking gene components down. Turn on the stem cells and stem cell. They're standing by. For example. When we damage the pancreas of mice vice you damage drinkers mice? They start making insulin. And then you start only then you start the fasting mimicking diet and you see the the the Pancras is now turning joining these embryonic developmental program and in in all these genes are only turned down when the pinker is first generator when the mouse born starting getting turned out mini-gene so it's very clear it's a program it's not just simply few genes around all of them are and of course you WanNa do that when you repair your skin after you cut yourself. That's a problem you things that are not just getting repaired by chance. Everything every site of nine nine every stem cell. It goes in the knows exactly where to go against recruited a bunch of something else and slowly it just rebuilds everything right remarkable football and I always say you really think we ever program so sophisticated for the outside of the body and we got nothing for the inside. There's no way so the inside understands that and I think fasting but more safely. Fasting mimicking diets can trigger that program in the deliver in the pancreas in the Impropriety System in the brain etc.. It is since you're you're not studying disease you're studying leading the science of health what. How A long-term how? How do you turn on healing mechanisms the body and repair mechanisms and that is a very big difference from from trying to treat diseases and sin? Yes that is the future people are not going to be old and sick. They're going to be old and healthy and contributing to our society. Many many people associate fasting with restricting eating for long periods of time there are actually many styles with different timing which can make fasting much more approachable practice than you might think. In fact many of you are probably already fasting without even realizing it. The most basic kind of fast is a break taken between dinner and breakfast. A fast during this time usually really falls between twelve and fourteen hours which aligns with their natural circadian rhythms. It's interesting to note that many traditional cultures and religions INC fasting as a regular practice ages which is perhaps evidence that our ancestors knew of the benefits of fasting all along one important caveat of fasting. Is that when you do eat. You still need to eat. Well fasting and binging on ice cream in French. Fries is not going to get you anywhere. It's also important to note that fasting isn't for everyone. Be Sure to talk about fasting with your health practitioner to see if it's right for you. Thanks for tuning into this week's mini episode of the Doctors Pharmacy podcasts. Until next time hi everyone. I hope you enjoyed this week's episode. Just a reminder under that this podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided sided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for helping your journey seek out a qualified medical practitioner. If you're looking for a functional actual medicine practitioner you can visit ifm dot org and search. They're fine a practitioner database. It's important that you have someone in your corner who's trained. WHO's a license healthcare practitioner and can help you make changes especially when it comes to your health?

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Biogerontology (AGING) with Caleb Finch

Ologies

51:49 min | 2 years ago

Biogerontology (AGING) with Caleb Finch

"Oh, hi. It's your old dad here saving use pancakes. Even though you sleep until eleven AM when you visit alley ward back with another episode of allergies. So I have been promising you for weeks and episode about aging and marching toward our demise molecule by molecule here, we are folks we made it. So this is an interview that is like concentrated laundry detergent, it's like eating spoonfuls of instant coffee, like cereal, it's to the point. It's intensely powerful information, minimal buffoonery aging why how let's get into it. I with get some business out of the way. I wanna thank everyone supporting on patriots dot com slash allergies for submitting their questions making the show possible. Anyone wearing all Jews merch out and about I hope you find each other and fall in love have me officiate your wedding. And thank you to all the folks who have raided and subscribed and left reviews. I read them all you know, that for example, glass villa SAS who said. Said that they changed to passwords and signed into four different accounts to leave a review, which was very hilarious. And sweet also thank you for the review. Kate VF who says every week I wait with bated breath for the latest episode to drop alley in her guess or so captivating in one episode even brought attention to a medical condition. I didn't realize I had and may have saved my life. Thanks, Dr ward. Thank you for continuing to live. Let's talk about old age. Okay. So Biogerontology demolished. So bio means life, and Jaren means old, man. So the biology of an old guy not super inclusive in terms of its roots. But it's a subset of gerontology. It examines the processes of aging, so how does Olding happen. Now. I came across his allergy after recording colonial Aji about turtle life spans back in November and a Wikipedia page. Whispered Biogerontology is thing which ushered me to an article. About how one particular apologist has been studying this since the nineteen fifties. And lo and behold, his office was a few miles away for me in L A what so I- gingerly begged him via Email to hang out and freaked out when I got a reply then I navigated to USC with my vintage purse full of microphones and hope and I knocked on his door, twelve seconds. After are appointed time. And there he stood a person who is ranked in the top half percent of the most cited scientists in the world five hundred papers with his name on them decades of research, thousands of students scores of studies the stewed in the cardigans in the khaki pants standing before me with a long white beard and an office piled with books. He is the dude now for visual, just Google image. Search father time, and then add a laser focused expression and furrowed brow. He's like a human fountain of knowledge on how our youth slips away. So in the death and dying episode. I talked to Colin Perry who makes ballpoint pens inscribed with the motto. I don't have time for bullshit. And I should have given this bio gerontologist one of these pens as parting gift because as you'll hear when you are an expert on mortality factors. You don't suffer fools? You don't waste any time. This man does not have time for bullshit. And I love. Him. So let's get right into it. Let's talk about metabolism's modern life spans risk factors for losing your memory thoughts on a possible cause and cure for Alzheimer's. Why we age secrets of centenarians and what a seventy eight year old professor and globally lauded, science hero does to stay so fit and so sharp so sit up straight take some notes for the concentrated crash course on the forward March of molecules with world renown Biogerontology, Dr Caleb tuck Finch. Where the radio. Its own apples, I jeans and anywhere on the internet. So thank you so much for doing this. So let's go into your background a little bit. Can you? Tell me why you decided to study aging well under as undergraduate. I was looking to work on fields that had not been fully developed, which there would be the chance to work out some of the basic questions and one of my professors at Yale who is a physicist name car woes coming into biology in nineteen fifty eighty said, well, why don't you think about aging? Nobody knows anything about the biology of aging even much less than how embryos develop and this was nineteen fifty eight which is just five years after Watson and Crick when we didn't know what the genetic code was. And so that's stuck in my mind. And then when I got to graduate school. In New York at Rockefeller University. I did my PHD on aging in sort of the first papers on the neurobiology of aging came out of my work there say, yes, Dr Caleb Finch attended Yale on a scholarship working in labs to help pay his tuition, and he graduated in nineteen sixty one with a degree in biophysics. And then he went on to Rockefeller University to get his PHD in cell biology studying cellular activities during aging in mammals, and he gave a talk on the subject some chip Rony afterward came up to him to say like don't bother. Everyone already knows what they need to know about aging and that tall drink of hater aid was a pathologist. Peyton rouse who had recently won a Nobel prize Finch was like whatever dude and went on to become one of the foremost voices in the highly respected field of senescence research, which that's just a fancy word that means the condition or process of deterioration with age, the what part about the aging process. Fascinates you? The most is it the the effect neurologically. Or is it the entire body? It's the unknowns that we are still working out basic mechanisms, and we know that it is under some genetic influence if you have the genes of a mouse here only gonna live two years, if you have the genes of human you might get seventy eighty or ninety so it's genetic, but then with among individuals the role of genetic seems to be much less roughly identical twins lifespans. Are you can attribute a twenty percent of their their heritage ability in aging in is is due to genes that influence aging. So it's really a minority of the individual differences in humans and other animals can be attributed to inherited genes. So only twenty. Percent is attributed to genes, which is terrible news for those of us who like to deny personal responsibility. So I've been working on in many parts of my career on environmental aspects of how individual gene responses to the environment to diet influence outcomes of aging, and I'm now the last six seven years been focusing on air pollution, which shortens lifespan in proportion to the number of particles per cubic meter and also exceleron it's almost all of the diseases of aging, including the risk of Alzheimer's was that inspired. It all by living in Los Angeles indirectly because I have had colleagues in the epidemiology group on the health science campus who were pointing out to me. The right of arterial aging in Los Angeles scaled in proportion to the density of air particles in your residents in the arteries that they were studying the with a Karatas which go to the Brian in. So they kept saying me while Fench what you're interested in the neurobiology aging. You really got to see that the relationship to the arterial aging that we've been described we've described as a driven by air pollution. So that's what I undertook to study in last year. We published definitive paper in collaboration with epidemiologist JC Chen than US's on school medicine, and in that same paper a mouse model showing that the air pollution increases. Alzheimer processes, and we know what molecules are involved in the mouse. Anyway, so let's go to the super basics as someone who is not as a as well versed in this as you what exactly is aging. How do you define aging with basic? Is at a population level that after the age of forty your risk of mortality, the sensually doubles every seven or eight years. So there's an exponential increase in mortality risk and preceding that is a parallel risk in chronic diseases, heart disease cancer, and at later ages, Alzheimer's, so. The. Individual pathways in this or not understood. But as by age group aging increases the risk of chronic diseases that are causes of death. And then you can ask it a more fundamental level. What are the mechanisms behind that? And that's where the mystery is. So our risks of disease and dying go exponentially up. Okay. Rather than bummy out. Let that fact encourage you to write the novel that you've been intending to or Cowan sick could a six flags tomorrow. Or where the shoes you think you should save for fancy occasions where I'm today. We're all getting old just go for a champ. Speaking of how do you ask it genius expert? The most basic bitch question ever, you just do it people you live in the now watch is it that are ourselves. Don't regenerate as fast is it. That's part of our molecules. Don't regenerate as fast and the some molecules that are as old as we are in our blood vessels in are connected tissue in our an an hour. Is that undergo molecular deterioration? I know. They say you're kind of a new person every seven years is that that's not at all, correct? Okay. So that's inflame flam to debunk for just not true yet, this that's one of those sort of inherited tales that have no scientific substance. I have no idea where that comes through. I gotta look it up. There's no there's no science there. Right. I didn't think. So it always. I mean, it always I don't know where that came from by. It's it's an interesting myth. No. It's not interesting. It's destructive because it's wrong, right? On the way. If you're like was alley just dying at this point, the answer is yes, man. I'm dying up here. Both from a molecular standpoint, and psychologically, but just stick around because like life. There are twists and turns around every corner PS where did that destructive myth start? I did a little digging thinking that the origin. We'd be like an ancient tale. But it seems like it started in two thousand five with Swedish stem cell scientist, Jonas frozen who had been curious about the ages of different cells in the body and used radioactive carbon fourteen tracers conveniently deposited in humans from nuclear warhead tests in the sixties to track the age of different cells. So how old are you? Really? Okay. There's a cool math trick. You can do you? Take your age and multiply it by sixteen then divide it by sixteen which is your age. You're just your age. I made you math for nothing. Here's the deal. Your body is a bunch of different ages like the lining of your guts, which are just con. Instantly splish splash in an acid bath their newborns. They turn over every five days or so, but skeletal muscles are fifteen. They're about to get their learning permits. Some part of your brain are just as old as you are just about other parts turnover faster, the core of your islands in see ophthalmology episode for more on that is exactly your age from pre birth that never turns over this is fun. This is like antique roadshow for your meat covered bone scaffolds. I'm aware of well, Ted. Did you notice when you show this to me that I kind of stopped breathing a little bit not only that the condition of this is unbelievable. So in his nine hundred page book longevity senescence, and the genome Caleb Finch covers the life spans, an aging processes of everything from apple trees to forty year old clams to lobsters who multiply their exit skeleton and avoid some mechanical aging that way to sturgeon fish that can outlive humans to relatively old teenage salamanders. So if you listen to the colonial Ajay episode, you might remember my side about the trust can shrew that has a heart rate of fifteen hundred beats per minute in lives two years versus tortoises with slow metabolism's old Jonathan a giant tortoise kicking it retirement style on an island at age one hundred and eighty seven naked mole rats can live up to thirty two years perhaps due to an. Uncanny ability to just slow down their metabolism when they need to or repair their wonky DNA, which humans can also do. And I don't think Dr Finch would enjoy the term wonky. But here we are now how do different animals age. I know you mentioned a mouse might have a life span of two years each species has its own pattern of aging. So. Mice don't get Alzheimer's disease, and they don't get blood vessel disease at heart attacks, but they do get cancer and their arteries become more rigid in their lungs become more rigid because of molecular agent. Those same that part of aging happens in humans at a much slower. Right. In addition, we have diseases that are special to the human Spacey's, including Alzheimer's disease. You've said that other primates don't get Alzheimer's the way that humans show who's the have a very much milder aspect of brain aging, and there has there's nothing equivalent in grapes or in the rhesus monkey to the devastation in the brain of Alzheimer's disease, where there's huge amounts of. Death of neurons in particular pathways. But there's major gaps that still remain to be filled before we have a definitive conclusion. But at the present time, I am comfortable in saying there's nothing that has yet been shown to be equivalent to the level of Brian cell damage that happens Alzheimer's in any other primate, and what is causing that another many many factors, but primarily well. That's a huge set of unknown questions that they feel of Alzheimer's in that field in a significant way is is trying to understand. So there are changes in the brain that are going on from the age of thirty onwards in my lab in the nineteen seventies had the first evidence that there's a progressive loss of synapses in the brains of healthy mice and healthy humans in middle age. So there's changes that are happening in the thirties forties that are a pathway that in some individuals takes more steep dip leading to degeneration of neurons. And we don't know what triggers that steep dip from a more gradual progressive change that everybody experiences. So. Now just about a week or so ago. A study was published that had the internet all of us. It had the catchy title per fire Amman Jinja Vallas in Alzheimer's, disease, brains evidence for disease causation and treatment with small molecule inhibitors in short, researchers found that bacteria that caused ginger Vitus aka inflamed, gums could lead to brain inflammation, leading to Alzheimer's, this seems like huge news. But of course, I'm primed for flimflam debunk Orie. Also, I saw there was a study from two thousand five by Dr Margaret GATS about gum disease, and Alzheimer's. So maybe this isn't new news. Maybe this is just internet sensationalism. So I emailed Dr Finch the other day expecting either crickets or like a p- Shah, but I got her note right back. He said just look this up as a mouse study, it is impressive and supports Margie. Gats prior conclusion that oral infection increases Alzheimer's disease risk, but now gives a mechanism. Exciting. He was on board. This is great even more exciting. He had CC Dr Margaret gatz who said, thanks all back Hallo fan girl moment. So yeah. Okay. A tiny bacteria in your gums can make big brain trouble later on in. This news is getting us closer to keeping healthier noggins. In the future is the brain. The thing is the brain the part of our body that ages the quickest or where do we see ageing happen for so blood vessels of her? So there's a in terms of shared anatomy are across men and women the blood vessels are already beginning to age, even before puberty. Really? Yes. So we're already we're already accumulating fat and plaques on our arteries, and if you're in a household with smokers as a child that is excel A-Rated if you're in a area of high air pollution. That's excel A-Rated as as a child. And but then there are differences between men and women. By reproductive status than the ovaries of women start to lose egg cells even before birth allow so yeah, you start dying before you're born go coca co cut banks. Texter crush, raw Arago die. So by the time of puberty half of the excels woman was born with have disappeared. And then the rest of them are lost by fifty which is menopause. There isn't anything equivalent to that in men testosterone levels do decline for does decline. But it doesn't have a. A steep drop off as is the case from women. And this is an important example of how our Imbriani development defines different patterns of aging because the ovary is fully formed in the embryo and those genes turn off and no new excels in follicles or formed after birth. And that there's nothing like that that happens in the male gonads testes. I just wanna acknowledged that the terms men and women, and male and female are along a gender binary that doesn't apply to everyone and Dr finches talking about broad strokes in historical studies, and I just want to let the non binary, folks. No out there that I see you. And I love you what about male versus female lifespans. Have we seen that change of the last three decades or pretty steady? Both know they've they've both increased as overall health is increased and as observed in the health rich populations of the world, and our upper income people in this country are a health rich people that women are living five years. Longer than men. Why is that we don't know? I'm trying to think of it stress or not. But I feel like it's not simple like that. Because it's it's it's it's it's hard to define stress because a completely stress free. Life is impossible. On the other hand, there are people who have apparent high levels of stress women who have a kids and who lifted the ninety. So it's not at all clear how we define stress since I now quick shout out to my grandma Teresa ward who lived to be ninety nine years and nine months despite having eleven children. So what what are we doing that is helping progress AJ or what are we doing? What are we doing wrong, essentially when it comes to aging? Well, the major health concern across the country is people are eating more energy rich foods than they need and not getting enough exercise that man that's simple lifestyle. Take home as. It's boring to save. If you are. Even a mildly obese in midlife, and you're not exercising. You're having a shorter life expectancy as the fit Dr tuck Finch explained this. I wondered if he ever had a turning point in his life and started to pay more attention to his health, such as I was doing sitting in his office at that moment has your work changed the way that you live. I would say, no, I've always been athletic and physically active, and I never smoked and I don't eat or drink sugar or fat foods that that's always been my preferred avoidance, so nothing. Interesting to say, what do you play basketball? Do you ski? What's your what's your seek? I used to be a competitive swimmer swam in college, I got a modest amounts of exercise not too much to wear my joints out. So I I do some hiking. I do some swimming. I do some weightlifting. I mean, nothing. Exotic or overly strenuous, not neat. Zoom bar tai-bo. No, no kickboxing. Don't. Okay, good. That means like Don have to start that just it's very dull nothing nothing on. Nothing unusual, and you mentioned something about sugar, and I know that inflammatory foods, and inflammation is part of your your research out is inflammation affect the human body in terms of aging. We'll all the diseases of aging that we worry about blood vessel disease obesity. Hell timers disease cancer involve the molecules of inflammatory responses. So it's deeply built into our systems and in the processes of aging, so that's just. A fundamental fact in the term inflammation comes from ancient understanding of having a when you have a cut it's swells up in it's red in it's hot, and it causes pain while the basis for that are the inflammatory cytokines that are come in to help the body clean up the damage tissue, but responses to damage tissue happen, inflammatory responses in arterial, disease, cancer, and obesity and announce timers disease. So there there's a shared core of inflammatory proteins that are at work during aging from the day were born. On face, breathing breath, heaving breath. Is there a way that we should be keeping inflammation at bay? All that's part of the idea of exercise and diet, which reduces the level of inflammation. And some people are still looking for pills that will do the equivalent of exercising proper diet. But that that's the strongest starting place. So move your Bod any agreements, we fixed it America. And where has the average American lifespan gone? I mean, are we still increasing or have we hit a decreasing of? In the last ten years the average lifespan in the United States as decreased in. We're now in the twentieth thirtieth in the world and having an in our adult lifespans because of all we've been talking about the epidemic epidemic of obesity as as a direct relationship to that. And. Plus, the health disadvantages of of lower income people who don't see doctors and can't afford medication. And then this terrible epidemic of drugs. Those are all pushing life lifespan down after remarkable gains in in in the twentieth century happening in other parts of the world and in blues zones where longevity is is higher side note, what is a bluestone. So this came up in the hematology episode. And I only know that because I searched my Google Drive for the word lagoons. So a blues zone is a place identified by author Dan Buckner who has studied some scientists data and concluded that people in five places live, the longest Okinawa Japan. So Denia, Italy, Koya Costa Rica, Ikaria Greece and a small posse of seventh day ad. Dentists in the LA suburb of Loma Linda, California. So what say, Dan, our commonalities among these groups, apparently, they are prioritizing family above everything else. They smoke less. The eat a lot of veggies are semi vegetarian. They have constant moderate physical activity and good social engagement, which does not mean likes and comments on Instagram. But like hanging out with many generations in the community. Oh, also legumes they eat a lot of legumes. So does Dr Finch think this is just a Hello beans. I'm not a enthusiastic of something unique about the blues zones. There are there are people's in all all the continents who live a little longer than the average. But most of my colleagues don't think there's anything unusual about that. But if you look globally lifespan has been increasing. As as early life mortality decreased because of reducing infectious disease, but a pushing against that is the global epidemic of obesity, the global sale of tobacco, which is huge. In Africa in in Asia and the global issues of air pollution. Which is getting worse in most of the world because of fossil fuel consumption and global warming and is global warming, contributing directly is temperature change contributing directly to the way our bodies worker age. That's that story is emerging. This is a book that. I I wrote that talks about this. This came out this year. This book is called the role of global air pollution in aging and disease, and the title appears in stark white all caps against the veiled, smokey silhouette of a polluted Parisian skyline. I am truly confounded as to how one human can be so prolific I did wonder. I mean, you've published over five hundred papers and four books actually, this is my six year six. Doc. How do you approach life to how do you get all of this done? How do you balance all of this personally, very happy home life? I work very hard. But I give myself. Personal time and void feeling ground down. That's base, Mark. It's a very good life lesson. What works for me might not work for other people. Don't mind means having a moment here evaluating everything. I've done wrong in my life. What do you think as the as the baby boomer generation starts to age? What do you think the best thing? Our society can do to our society doesn't have much meaning they mean. I mean, there is no such thing as our society. Right. I mean, who is our society? There's hundreds of societies come every community has its own lifestyle. So the main point is is a healthy diet and an exercise in avoid the cigarettes and. That that's totally boring to say, but that's really the basis for optimizing outcomes of health at later ages need to maintain a healthy lifestyle of from childhood onwards. So now is the time when we dive into listener questions, and also I mentioned that a portion of the podcast income goes to charity each week this week duct Kayla bench, chose cure, a l z dot org. Cure a l z dot org. It's a nonprofit organization they're dedicated to funding research with the highest probability of preventing slowing or reversing Alzheimer's disease. Now to date they have raised over eighty six million dollars to fund almost four hundred studies and one hundred percent of the funds go directly to research. So thank you listeners for helping a lab by some pipe pets getting closer to a cure for Alzheimer's. Okay. You're. Listener questions. Now, I didn't wanna take up too much of the professors time so I- blazed through these questions without reading off a bunch of names, but I will insert them when I can for example, the first questions here were asked by Liz Sundin. Athena, Ballas Terry Dion double-o, Mike Monico sqi anonymous, Bob, Anna Thomson Lucille on a net, which might be auto name. I'm not sure and Taylor Munich have some listener questions almost everyone is just asking what's the secret to aging? Well, seems like diet exercise rest. Yeah. Do you think that there's a maximum age that the human body can reach evidence is very clear almost nobody gets beyond a hundred. There's one person in the last thirty years who reached over one twenty John Kelman? But there are more people getting to one hundred but they still in the last thirty years. She's the only one to get beyond one hundred twenty so sign up Sean come on live to be a hundred and twenty two the oldest human on record. And she was fond of wearing headphones and doing chair gymnastics a prayer fruit salad and smoking while one Dunhill cigarette a day and a small glass of port wine until she was one hundred seventeen which proves that. You're never too old to quit a bad habit and turn over a new leaf so seriously. Let's nope. The smokes folks love old dad, and do you think that there's anything to the secrets that they claim a glass of whisky a day hard-boiled egg sanctioning? I think there's every time. Someone is reaches a remarkable age ever heard that so people say that about them. I've never heard any of them said that year to have to distinguish between what people say. About about centenarians and put the centenarians actually said. So if you talk to New York, Albert, Einstein Medical College near bars allies, a great expert on this. And but he's he's shown is that his group of centenarians have the same diseases of other people in some of them smoked and some of them are still working. There isn't really any genetics or lifestyle that makes it obvious as to how they got there. So super quickness lab at Albert Einstein Medical College is great and focuses on the metabolic decline of aging. They hypothesize that the brain leads this decline, but but but quick just let's get back to if I was hallucinating stories about X and whiskey. Okay. Good news. My brain still works because the internet is just littered with stories of. Of centenarians with quickey secrets to longevity that are just bogglingly bad advice. So one of the oldest living World War Two vets Richard Overton who passed away in December. He lived to be one hundred twelve and he drank four times as much coffee as me get me a Cup of coffee so dumb. I drink Boca to call into Mony. This morning. I'd rank about that much, whiskey and four cups of whiskey a day. So okay, he's going to be the only one right now. Nope. Marianna pops retali- said at one hundred seven that everyone should have a little whiskey Nipah day telling a newspaper, quote, I've out of shot of whiskey and my coffee every morning for a hundred years. He said I went to the doctor three times in a hundred years. He's dead. I'm still living. Okay. So that's two people. Wait, wait hundred five year old British man, Jack Reynolds credits, his long life to a daily regimen of whiskey Agnes Fenton. One hundred eleven told reporters that she drank three Miller highlights and a glass of Johnnie Walker daily also at one hundred eleven grace Jones credited a shot of scotch every single day for the past Fifty-eight years, which I don't think is how you're supposed to drink scotch. But you live that long. You do what you want? Now, did I make up the egg part? I did not talion Emma Marie. Renault lived to a hundred seventeen she consumed eggs every day. Also, a glass of brandy daily, but just put down the bottle friends. The current oldest person alive one hundred sixty year old Panay Tanaka of Japan credits, family, sleep and hope as her secrets for lunch. Eddie show also drinks a lot of water streaks a lot of water. She's a lot of small fish and soup, and she keeps faith in religious spirits. So what I'm saying is it's anyone's guess. And by anyone I mean, Caleb Finch, and by guests, I mean conclusions based on decades of research, and you mentioned that genetics is only about twenty percent of a factory to twenty five percent somewhere. So it's a minority, and what's the role of telomeres in aging? We don't know. So Teela mors are at the ends of chromosomes that get shortened during cell division. So some of our cells do show shorter Teela mors in the immune system. It's actual functional consequence is not clear. So that's clearly hasn't been the secret to there's no secret. There's nothing in aging. That is a secret. Does he hate me again twists and turns listen to the end? Also, I wanted to take up the least amount of his time. So apologies for not always reading their patron names. You girl hair was flustered, but Kelly meeker. Julia noble Sarah dismissed, Kristen long, all had questions about Alzheimer's, which we go back into here. What's been the most exciting? Find for you and your work. Well, we made of funding that in the realm of Alzheimer's disease that has been important that the. Most toxic form of the amyloid peptide that people. Still considered to be one of the major factors announced timers as small aggregates rather than the large amyloid fibers. So that all ago, Merrick a beta was discovered in my lab here, and it's. Recognized as a as the most toxic component in the amyloid cascade. So that was that was one of our discoveries in I would say the other discovery that we published this year is that air pollution increases the production of the amyloid peptide. Really that's published and the difference in in smaller plaques versus bigger classes at does that signify that it might be more gradual oven on set. Well, people don't. I think that this plaque sizes the importance because there is. The point is that in the vicinity of the amyloid plaque, which is a side of the cells in the brain substance the neurons that are nearby are less healthy their projections are more twisted in a have more protein abnormalities. So it's really the total plaque load that is associated in some still mysterious ways with the loss of synapses in the brain. And in the end of the day, all of my colleagues in IRA uniform agreement that it's the loss of of synapses that causes the deterioration in Alzheimer's when neurons can no longer talk to each other across synapses, and that might be impeded by the plaques. Plaques in some way seemed to be causing loss of synapses slowly chemistry biochemistry molecular biology. This is immensely complicated. And there isn't a single pathway that seems to account for it. So it's the plaques that caused the loss of synapses in the question is how do we arrest the plaques? So they're working on it. Now a few folks such as Caitlyn Donald rose, McCaffrey and Shannon Patterson during Olympic Shan. Caroline lewis. Had this next question. Do you find any particular strategies for keeping your brain sharp or for maintaining neuro plasticity? Told you all I know exercise and have active life. Puzzles anything like that. No. My science is endless set of puzzles. I don't. To play games to challenge. My brain. Patron? Christopher USA witch asked about diets and Juan Pedro Martinez asked this next question specifically, and what about vegetarian veganism diets any evidence for those? The main point is whatever you we keep your blood lipids blood sugar low and are people on vegetarian diets who are live as long as people who are eat meat rich diets, but it's harder to keep your blood properties. Healthy if you're eating a lot of fatty meat and a lot of salt patron, Evan Munro said I intermittently fast, partly for weight loss and partly because of the apparent benefits to longevity. How much reliable proof is out there that fasting or strict calorie reduction leads to longer life, and humans, and what about fasting in that are caloric restriction any evidence that it's lows aging or gives the body a break in humans. There's no evidence that fasting or starvation does more than Laura's blood lipids. But this there's in. In a long term basis, extreme caloric restriction for most people simply not sustainable doctors who treat obesity have agreed that you can only go so far with somebody who has been obese to by diet and exercises. Something else that keeps causing them to bounce back. But my colleague Volker Longo who's the lab right down the hall. Former student of mine as made some important discoveries that a fasting mimicking diet really only a couple of days a month, improves blood chemistry. I looked him up at boom vaulter Longo dot com has the secrets to life, which apparently are not secrets if you just give them away for free at a web page. Seriously, check that out among the bullet points was eat mostly vegan, plus a little fish limiting meals with fish to a maximum of two or three times a week. Choose fish crustaceans molluscs with a high omega three omega six and vitamin b twelve content like salmon, anchovies sardines, trout, clams, pay attention to the quality of the fish choosing those with low levels of mercury and confine all eating within a twelve hour period. For example, start after eight AM an end before eight pm don't eat anything within three to four hours of bedtime. There you go. Now regard. There is no mention of Miller highlife or spiking your folger's with gas station, whiskey or smoking cigars. So just probably don't do that. Anyway, that information was at vaulter Longo dot com. What is the hardest thing about your job or the part about your job that you dislike the most? Well, there's nothing that. I dislike I'm happy to say that I'm no longer running large training grants. And I'm no longer the director of the Alzheimer's center, which was another twenty to thirty hours a week on top of everything else. I do. So they seventy nine and I. Enjoying the freedom to not have a large number of people answering to me. And I have a Roop of highly talented highly motivated people in my research lab and on some you're making doing a lot of good science. What's your favorite part about the field or what you do surprise? Yeah. Still get a lot of that. Right. Well, the complexities of biology are just awesome mazing every year. There's a new level of mechanisms sub cellular early or in how organisms organs talk to each other. Sista? Endlessly fascinating. Does this man slowdown? Do you have a seventh book on the way? Yes, there's going to be a popular level book on air pollution. In the next year, year and a half. That's great. Do you drink a lot of caffeine? How do you do all this? I have two cups of coffee a day to be working. I know that's that's all I need. All you need some spending. The last two minutes of my time with him just really going for it. All this very stupid question. Did you ever see the movie Benjamin button in how did you feel about it? Not little children anymore. Benjamin. I did see it. I thought it was clever. Okay. Enjoyed the script writers imagination could second. Guess some of the decisions he made I saw that five years ago. Yeah. I was just curious. It seemed like it would be right for a lot of mistakes in aging, but we'll. You go to the movie movies to be under taint, right? Read a novel to be undertain not saying this is not a scientific experience. What it was not a documentary from what I recall. It was an using fantasy any other things that you're excited about working on or you think people should know about the aging process or taking care of themselves. Well, I'm plummeting with some anthropologists in the people who live in the Bolivia on Amazon. And what's fascinating about these people that Simone? They're living under conditions of that of two hundred years ago without medication and they're growing their own food, and they all have high levels of infection, a some of them get to age seventy or eighty but what's remarkable a small percent? Ten percent. Nobody lives much over eighty. What's remarkable is that their levels of arterial aging are twenty five years slower than North America? And they have almost no heart attacks or strokes. So we're trying to understand what aspects of their environment their diet and interaction with their genes might slow the arterial aging to such such a degree. Do you think there's anything about the gut by on? That's at play there. That's an open question. I don't see. I guess there's a surprise in a puzzle waiting for you with that. Thank you so much for letting him so many questions. Thank you so much good questions. He said I had good questions, y'all. He does not hate me. So after the interview was over in the mikes were off Dr Finch said, I asked great questions. I was doing a service for science by making the podcast. I honestly almost joy wept in my car on the drive home. He's just super focused and all science on the outside with a very, warm and curious heart. I love him. He's great and he returned by Email so fast. I'm a big fan. So to learn more about Dr Caleb finches work. You can go to alleyway dot com slash allergies or follow the links in the show notes to my site. I post all kinds of info about his studies and other studies mentioned in the episode again his latest book global air pollution in aging reading smoke signals. It's even available on Amazon as are many of his other books. All Ogies is at allergies on Twitter and Instagram. I'm at Ali ward with one L on both. And thank you Hindlip. Oh and Aaron Talbert for moderating the wonderful nook of the allergies podcast Facebook group. Thank you, all Ogies transcribers for all the work. You're doing to make the back catalog accessible to are deaf. And hard of hearing friends merch is available at all Ogies merch dot com. Thank you. Shannon felt his body Dutch for helping me manage that. Thanks to new interns. Harry, Kim and Caleb Finch Caleb. Just started a very fun new podcast called. You're never too old about anime and comic books and pop gold tree can check that out. Thank you to assistant editor Jerry sleeper of the podcast, make good bad brain for helping with edits and with a little research to and of course, to editor writer DAI till at least age one hundred and twenty two Stephen remorse who puts the pieces altogether. He also hosts the podcasts per cast and see Jurassic right now, if you stick around to the end, you know, I'll tell you a secret this week secret is that I've Christmas gifts. I haven't mailed yet. I see them every day. It produces a shame wave. So I got to do that. I'm sorry. Jennifer and also Sophia. And Hannah and Aaron I love you all I should go to the post office. Also as long as I'm apologizing. I'm sorry to ER ICU RV t of thirteen years who left a four out of five star review because they were peo- that a turtle episode implied veterinary medicine was more routine and less dirty than field work. I was so wrong to say that I that medicine can be very gross and difficult, and I'm so sorry to have minimized that aspect that medicine is dope. As hell. I'm so sorry that I made it sound more routine that was hyperbolic and jocular, and I apologize. I hug you and high five you also if you wanna say, hi, or you have a suggestion for improvement to show, maybe before leaving it in a review, just Email me. And Hello Allie. Ward at gmaiLcom, you can also tweet at me or me on the grams. I respond to as many as humanly can I read pretty much everything you guys send me even if I am not able to write you back. I truly love and welcome suggestions on how to make all Ogies even better. One more secret. I drank Taiwanese cheese T three times this week. I love to every time. Okay. For by pachyderm. College. Balaji does allergy. Meteorology? Oh, how old are you? In my grandmother.

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E 139 Prolon Fast Mimicking Diet Deep Dive with James Kelley MD

A Doctor's Perspective Podcast

39:01 min | 1 year ago

E 139 Prolon Fast Mimicking Diet Deep Dive with James Kelley MD

"Episode one hundred and thirty nine prolonged fasting mimicking diet deep dive live in holes dr justice translator today dr james kelly's perspective joint two thousand seventeen in two thousand eighteen podcast awards nominated host as we get behind the curtain look at all types of doctors and guess specialties. Let's hear a doctor's perspective. Welcome back. We are going to go all kinds of deep into pro loan. Fast mimicking diet based off the vaulter longo p._h._d.'s the book. This is the five day fast that i've been doing a just finished. My third series morales are not in as far as the blood work goes so hang tight during the dinner series which is next week. I'll be able to give you the highlights on that if you're interested in the dentist series. It's going to be four weeks. If you wanna get the show show references p._d._f. By all means visit a doctor's perspective dot net slash dennis with an s. and you can get that it's a nice quick reference guide think you're gonna like it just like the ones we've done for podiatrist and acupuncture and all the rest only thanks to dr silverman from episode one hundred and thirty five he was talking about nutrition russian and gut health and he was instrumental in getting me the interview with dr kelly he is the medical liaison for the loan l. neutra company any so pretty much his job is to podcast and talks and go to see doctors and answer their questions and you know all that kind of stuff once again i want to mention from episode one hundred twenty two christie boils she owned the nine podiatrist clinics and had more fans and led to her allied wellness clinics will that again is live now now allied wellness dot com dot a._u. Covering hydration nutrition sleep stress management and movement again. It's a resource for the doctor to be able to give to the patient agent now you can sell that to the patient and give them access and all these kinds of articles but it's a way for you to get information that they probably for their own health without you actually having to like the vote the amount of time and injured it is to be that rory source because she's done it for you so you're gonna get tools assess booklets diaries all those types of things things you even hold a workshop with it use promo code podcast podcast and save one hundred australian dollars so that's two hundred ninety seven australian dollars dollars two hundred one u._s. dollars one hundred eighty euros or twenty one thousand japanese yen because i have listeners japan. It's one of the higher ones in my repertoire. Okay in real quick things that we're going to cover on this episode with prolonged. What is it. How do you fast but you can eat stem cell regeneration. Does that happen. How does that happen. What's the point pop toasties autophagy autophagy. Have you want to say it. These are the things that happen in your body goes into ketosis is but if you just go on and keto diet versus difference the breakdown of macronutrients that the things are going to have plus ghost carbons who was that that was a new flavors recently will discuss the headache that you might get and again this themselves. It's a really good overview of everything that we wanna know plus a little bit more of a deep dive since <hes> <hes> you can just listen to dr congo podcasts that he's been on to just hear more of the basics in the theory behind it so we get into the meat and potatoes so all the show notes can be found at doctors perspective dot net slash one three nine. Let's go hashtag behind. The curtain live from china in california today on the show. We're going to talk about the prone l. Neutra fast mimicking diet from the doctor longos research but now now. It's the product that you can use for a week. If you listen to podcasts or the last couple of months. You've probably heard my own journey. I'm on month to done to. I've got one more month to go and who we have today. It's kind of the medical liaison guy he <hes> development in early stage medical biotechnology. He also worked with the innovation institute which was partnered with the cleveland clinic back before this job so really excited pick his brain. That's james kelly. Thanks for having me. It's a pleasure to be here. I'm going to assume on the for this podcast cast that people know what i'm talking about a little bit neither read the book they've heard about it and so we'll just kinda more pointed questions that i had but before they do that. Give us a brief overview. What is the diet the science a little bit behind it and why we should care which i'm sure. You've answered one hundred times no that's. It's my one. I like talking about. I don't mind at all in to it is actually what i get paid to do so it's a confluence of both worlds so what i'm the medical science liaison for l. Nutro we are the makers of the prolonged five day. Fasting mimicking diet prolonged prolonging longevity is what it stands and the diet is essentially designed the trick your body into going into a fasting state so there's two things you have to know about one. Why is fasting beneficial into how does this mimic fast so very very very briefly. Will we're really going for is stem cell base regeneration and rejuvenation and the way you get there and there are a number of other health benefits that go along with fasting for more than a couple of days as well but it takes takes a couple of days to activate the processes in your body that clean it up so basically what happens is if you're always eating. You're never going to run out of energy so the body never has sufficient that the body number has to fish into can tolerate damaged tissue and then damaged tissue in the end goes on to do things that aren't always great a lot of aging and age related disease is directly related eating too much so if you go into a fasting state where your cells actually run out of energy and are forced to do a sort of a self assessment because your body body doesn't want to waste what little energy it has every cell takes a look at itself and says broken or can can you be repaired or do you need to be deleted and replaced in those two processes are autophagy autophagy and apoptosis. We'll talk about those more. I'm sure in a bit but on tofte g._n._a. Pop doses or apoptosis. If you wanna say the alternative pronunciation are basically the way your body gets rid of or cleans up damaged tissue and it takes two days in humans. Most of the otani apotheosis appears around our forty eight to ninety six of a fast which is day three and four a prolonged fast and then monday five is when you start to see stem cell sort of ramp up in the bloodstream so it takes about four to five days to really get this is total body clean up and we don't know what percentage of the body cleaned self up over those four or five days but that's really the only way to get there. The problem is if you try to do a water only fast all. You're doing restrict water needing nothing for five days. The vast majority of people drop out by day to just really really really challenging to do on top of that. You will eat a lot of your lean body body mass because the way the body works is twelve hours into a fast. You're out of the glucose from your last meal. Your body doesn't go into full ketosis still about day three and even in full ketosis that only provides about half the energy you need your body will get the rest of the energy from itself cannibalizing not just fat but also glycogen mieno me no acids in your muscles so no matter what your body's still takes that amount of time whether you ingest no calories yeah water or fasting not night's gonna take a while but in the meantime time if you're not eating anything your body's going to cannibalize its own muscle for the first two days and then it gets into a protein sparing state in old preserve most. You're still eat a little bit what vaulter longo dr longo the head of longevity stu u._s._c. our founder figured out was that you can trick the body's pathways you can hide from the things that notice nutrition because the cells go oh into this fasting state not because they're starving but because they get a signal to go into a fasting state and if you hide from the pathways recognized nutrition you can still send that signal even though you're sneaking food into the body so what pro lawn is is a very very carefully measured clinically validated kind of a stealth food. It has a particular ratio of macro and we'll talk about this too. I think united already spoken about it has a very specific macro nutrient ratio and caloric content tint. That's designed to not trigger your body's alarms for growth and if you can sneak food in without treating those alarms you can give the body the energy it needs to preserve muscle and keep you busy and fed during a fast but you can still keep those cells in that generous state so you can still get all the same altaf jape dozes assistant stem-cell-based regeneration while still giving people food and that's really all prolonged is stealth suit sorry for the long version. No that's still that's good. That's i think that's the great overview what we're talking about the person who's taking it twice now. There's only one day where you really feel my opinion quite hungry because they removed the snack. Yeah there's no snack and you're like what come on and it's like allah's. It's not a lot but i was kinda. Surprised the amount of food that you can eat the amount of food package in there. Yeah we try to make a little feel like a lot but it's still not a ton of food but you can get three meals a day plus someday snacks plus drink plus desert desert plus ts and vitamins and minerals and nutrients up <hes> we do our best but it's eleven fifty calories day one and then about eight hundred calories per day two three four two three five so had to follow up questions. I guess i'll ask one of them's going to be eight hundred calories on facebook. You join a group group just like okay. Let me get some help with this and the group is a ton of people that are trying to mimic the diet the diet yeah. Here's the mac rose rose you know there's this much fat and protein and they're looking at the ingredients and the like okay and the amount of time that these people are spending versus just spending the two hundred two hundred fifty dollars is just unreal to me but then i wanna flip that on the side as well as they people who've probably into kito diet they. I think they would say look. I'm already in ketosis. My my body's already using fat versus the sugar so is that helping or should i get into ketosis i through the salts are changing my diet a few days in denver loan. What are you finding with. Yes lizard's great great so there's a couple things in there and i'll try and quickly address them. One is the mimicking of the mimicking diet and then the other kito sis and what's its relation to this. How does it help. I liked does this. I'm kind of a moderation guy though everything in moderation. I wouldn't do it for six months. At at the time i would never do it for more than two or three weeks. I'll talk about that in a sec but mimicking diet so dr congo is pledged all of his shares to charity so he's the wonderful thing about working here is that we kind of walking the walk. We're really trying to do something for the good of humanity. I don't get paid on sales of the product. I'm here to make sure people are well educated on what we're doing and they understand santos safe and effective with the diets do a lot of training with physicians and a lot of answering of customer questions so i don't have any dog in the race. If you wanna try and copy the diet dr congo even publishes the ratios in his book the longevity diet so he wants people to be able to do this. The downside is we didn't it this point. We're about fifty million dollars in federally funded research and grant money validating this clinically. We spend a huge portion of that developing the product itself and we didn't do that because we're bad. It's spending money we did because it costs that much to get it right so the idea that you can go home and kind of make it in your kitchen. You may be able to but there's a couple reasons why it's not necessarily gonna work one. It has to be certain types of food has to be certain glycemic index while we do know the ratio of less than ten present protein thirty five percent carbs five percent sugar fifty percent healthy fat at about seven hundred eight hundred calories a day on truth through five. There's also a couple of other things we do. We have almost an entire days full days serving a fiber per day on the diet despite having less than half the calories of recommendation allowance we have almost full fiber so the glycemic index is gonna be quite a bit lower to <hes> we do a lot with with the called ghost carbons which are carbon that your body doesn't recognize so certain sources it don't trigger those pathways glycerin is one of them so i know i've mentioned it a bit ago that we helped preserve lean body mass because we give your body something to eat besides muscle glycerin is one of those things so it's hard to get the right amount of glycerin per body weight and we went through the work of validating what that amount is. That's what the l. drink is a drink. That's the thing that's really going to give your body. It's kind of basically an energy drink because your body will when you're in mild to moderate ketosis in glue gun is up. It's gonna drive glycerine into the krebs cycle and your energy out of it and it can do a couple of other things. Do we can even go through kito. Suspect glycerin is kind of unusable when you're not in a starvation state. You just urinated out so there's a lot of tricks we do that are really advanced in how we develop the product so if you wanna try and copy it you make it kind of close. I i'll tell you this. I work here and i work with are nutritionists to develop an alternative version that a friend of mine who hates mediterranean food could do and we went through all this effort and we did it and she got none of the metabolic changes that she had gotten when she did the diet that we actually sold so i will say that as i'm an expert in this and and i still didn't do a good job mimicking so if you are going to do it on your own at home one make sure you're safe. If you're on any medication you need to do this under supervision of a doctor <hes> because it isn't necessarily surly safe for everybody go into a fasting state and two. If you don't get the results you thought you would don't write off fasting mimicking consider that maybe you just didn't get it quite right right and do no fault of your own and you know. They say that i tried it but you didn't. You try to really weird version that you created yourself. I got a lot of phone calls where people are trying to basically get to give give them. The secrets and i'm like there are no secrets. We just did the work. You basically have to do the work to use the product so i generally just helped people just do the box. We have if you're not eating for five days. You're gonna save save a lot of money. We know ours works. Just give it a shot. If you have a specific reason why you can't do our version. I understand that talked to us will see what we can do. So that's before you jump into the kito part. They'll just came out with new flavors. Which i was like oh i was too late but <hes> are too early but i'm assuming the same research went through <hes> so actually is what's actually i think we initially researched nine different flavors of soup and we had to do the same clinical testing on all them and hand the new flavors we released our essentially to i believe there's two more that were refining but two of the four are finally released and so we have these are all they were all part of our initial research and we have a couple more. I think there's thirteen or fourteen total that we've been working on but these have all gone through the same clinical rigor. These are not just oh. Let's change the flavors flavors off. These are really validated at this point. We got these done. These finally got past these past exactly. We're still getting the results that we're gonna talk about. In a second at the top of the key does this part of the blood work that matters okay so so yes so onto the kito question the keough a great question <hes> the not. He does his his part of the diet. The vast majority of people by day three are gonna be into mild mild to moderate doses of about one point five million dollars per liter. I believe that's the measurement one point five whatever's <hes> therein keeps they dropped the vacillate between point eight and one point five and one point five is considered full ketosis. That's not really the purpose of the diet. You will burn visceral fat. You will lose quite a bit off. Your waist is targeted. Fat loss for people who have fat to lose pretty close to where you want to beat. You're not to lose much weight but the the reality of a we're going for is that's that cleaning up of damaged tissue which co occurs with ketosis in some cases but kito s- alone is not enough to call us that it does this as way too high protein in general protein is going to turn on. I jeff one which i know we talked you mentioned before the past idea one is insulin like growth factor one. It's the thing that bodybuilders eat a lot of protein four. They want to stimulate their growth hormone. If you eat animal protein in particular you ramp up your jeff one and that allows allows you to grow it. Deposits tissue muscle gets built out of the protein. You're eating so the activating protein increases jeff one. The active working out also increases. I jeff jeff wants a couple those together. That's how you get muscle growth. We're trying to inhibit that for five days just to trigger that cleanup mechanism dr congo has more or less validated that we have way too high jeff one in america where eating way too much not but i'm not going to get into the debate of whether protein is good. I'm going to stick to the side of the only only way you can get the cellular. Cleanup is by lowering protein for five days will ignore everything else and just focus on that so kito not gonna cause regeneration rejuvenation vanatu's. You may burn fat so you are going to get a little tougher to you but it's not damaged tissue autophagy. It's just fat autophagy so <hes> so it's a little bit different but it is part of the diet hi. It's so if you're in key doses before you go into the diet. You're probably going to have a much easier transition so day to that's very very common for people to get a big headache on day two if they're not not already in ketosis ahead of time another thing is coffee and take your coffee's part of it. There's three reasons thank one is coffee caffeine withdrawal because you can't be you drink a lot of caffeine or coffee in general you're going to activate protein kinase a. which is one of the pathways trying to inhibit to trigger cleanup so there's three main once i jeff one m tour mechanistic target of rapamycin and so if you do in inhibition of all three of those with very low protein very low sugar the moderate carbs you can at a low calorie intake the body and fasting state and if you if you drink too much caffeine reactivating one of those pathways so that's why there's a limit on coffee so if you're winning of coffee you're going to get a headache on day two but even people who don't drink caffeine get a bad headache if they're not super well hydrated if they're electrolytes are out of whack a little bit just going into a fasting state. The presence of beta hydroxybutyrate initially makes some people nauseous or have a headache just does and then transitioning from low <unk> high insulin too low insulin high glucose gone can also trigger that is a number of things that we're not quite sure about but in general if you've done kito hito before it's going to be an easier transition so we do see that so people who want to try and ease it if they've done fast in the past and felt terrible on day two or even late on day one going into kito beforehand or eating a very clean high plant based diet ahead of time with a tie vitamins and minerals and staying hydrated will probably really help you so so you probably want to avoid the m._c._a._t. Oils and the key tone salts that some of the places you know if you're if you're that person i'm banging these kitone tone salt on taking the n._c. Toy coffee and all those things actually have calories and i'm gonna take either one of those products. You're gonna ruin your five days because it's off. It's a pretty tight metric. We put as much food as we could in there before we start to trigger them pathway so if you add anything outside at you're probably gonna throw it off m._c._a._t. Oil while i think it's great outside of the diet on the diet is probably not gonna work too well for you same with any barrier sugar in your coffee. Just gotta drink plain in black coffee. You can have a cup of coffee per day but anything more than about ninety milligrams of caffeine god jack up the diet at least from what we can tell so like my disclaimer disclaimer like the thinking then i tried to caution and because they basically they're like well. If this is what you made is good. I wanna make great so so they wanna ramp it up and do an extra hydrogen and i'm like listen appreciate what you're trying to do but there is a limit to what your body can do and if you keep adding things you're gonna knock off our or science and start screwing up other stuff so if you just do what we said you're much more likely to get the results in the diet. Can you get better ones. Maybe we haven't tested but this what we made is what seems to for the vast majority of people be the right ratio to give them the benefit so we just i just tell everybody i know what you're trying to do just and the other thing they want to take a bunch of supplements if you think this is something that's been debated a lot but the theory we have is. You actually don't want to support your damaged tissue. You don't wanna give those fragile cells any extra robustness you want them to look as bad as they can so that when you go into the fasting state they're the first ones to get cleaned up or replaced if you're taking a lot of supplements that stabilize your cell membranes and keep your mitochondria super healthy if you take those during our diet. You may actually be doing yourself a disservice now again. We aren't cutting our patients open delicately examining their innards on a cellular level so what we're talking about is more bench research academic but it sure holds up so just do we included in the box. Don't bring anything in extra. <hes> and you're more likely to get the benefit because i thought i'd read somewheres when you're doing this. Your organs what might shrink a little but still yeah they regenerate the the output is the same but they actually are smaller than when you eat on the six day they rebuilds yup so mention that in the mention how important it is on the sixth day to what what you're supposed to or what would you ideally eat so that way you you better so your man you've done. Your homework is great so <hes> and i talked about. This is quite a bit so in mice we can. I apologize to everyone out there. This is the these the way we do the i. R. v. trials you you sacrifice the least amount of animals necessary to validate that you're going to be safe for humans and that's just the nature of the beast. These animals have hopefully gone to help. Save lives stuff the stuff we're working on in the future. They are era. They're treated very humanely. If there is such a thing so in any case it's my disclaimer like we do our best to try to make sure we're we're but but if you wanna validate that you're causing causing stem-cell-based regeneration and autopay genie octo- says you have to do dissection and staining at this point. We don't have any better tests in humans. Were obviously obviously not doing that. We're not cutting their brains open frozen sectioning them to demonstrate neuro regeneration so what we do in humans instead validate but this does what we said it's gonna do is is we did m._r._i. Of people on the diet and we did lab testing and then we did post hoc analysis two so we look at sea on the diet is from day zero today five your spleen and your liver which are large organs and easy to measure the size change do getting smaller if you look at the blood outputs. It's the levels of those organs are the same or better so you have a smaller organ now and then it's not just dehydration. We can actually measure whether it's cellular volume. That's lost than it actually is sell also they are shedding cells and you see the output remaining this game better so you have a smaller oregon doing the same or more work. That's optimization or autophagy offers you those are damaged tissue that has been repaired and improved and then after you eat again on a five you see these organs get larger and at the same time eating on day a six. I should say traditional food. Those organs get larger rapidly over the next couple of weeks at the same time. You see the stem cells in the bloodstream that went way up during the diet by day five five. They're up by about eight hundred percent and we'll talk about which stem cells those are two. If you like after you finish the diet they go down fairly quickly and they probably go down because they're migrating into the tissue and making a new larger organ and that's exactly what you're seeing this order get larger so now you have evidence that it shrunk and got more efficient so autophagy and apotheosis apotheosis shedding cells and then it got larger and in that's evidence of stem-cell-based regeneration so now we've done the same thing that we did in mice without cutting people open so we've demonstrated that were probably doing what we say we're doing in. What should we eat on that six day. I'm kinda tells you but now that's that's a so here's the so we're very science driven company and we haven't published a trial on we tend to not talk about it so <hes> so the problem is the clinical trial we wanted the development that everything you see on the diet is just from the diet itself every all the result so the only thing we modified in everybody's lives we everything else control. Don't increase your workouts. Don't change your diet between cycles. Just eat these days and because of that. We didn't actually test what diet they should be eating on day six so day. Six is sort of a bit of guessing we do know you've you've been on essentially bowel rest for five eighty soft plant based food so a couple things are going to make you feel sick. If you eat too solid too much solid food your stomachs going to grind away dan. You're not gonna feel very good. You eat too much sugar protein. You're probably gonna feel pretty nauseous so and in some cases you may even get sick so we generally advise everybody start liquid an advance as tolerated up to solids. We recommend they follow a mediterranean style diet is because if you look at the blue zones the longest living people on earth day all eat very blues on style diets so on day six things that are healthy fats healthy plant based carbs avoid animal proteins. If you have to eat something then you'd have some fish for dinner or something soft and geared towards the leafy greens and the fruits so i know that they mentioned on the in our august things like juices and then pasta which is sort of i guess the if you got to pick something that's we say the never any hostile and we went just a handful of go to olive garden eat reasonable man. The nice thing about the diet is it's a little bit of a cognitive. Retraining people have different relationship with food like for me. It's a kick start. I've i've been eating poorly for a couple of months. I do the diet. I no longer crave the bad stuff and don't crave as much it so for me. It's behavioral. It's a free way to to trick my body into being more well behaved so in reality his longevity diet book that he wrote with orange and white cover. He's not a proponent of protein really animals at all. He's like look you eat animal. I wouldn't goes up goes up. The tour goes up. You probably gonna have more heart disease. You're probably gonna cancer general. He's just like yo. Stop eating in animals. Maybe every now and then but eat fish. I think he's a yeah he's pretty much just a pesky -tarian even then very very rarely <hes> and the reasoning reasoning is pretty sound because if you look at like a really good point really early on in the book that if you try to cure cancer you're gonna improve. People's lives on average by like two or three years if you try to cure heart if you're every all five of the top major diseases you will extend human life by about fifteen years on average. If you you intervene in aging instead of trying to treat those diseases you just interviewing the aging itself half as well as we can do with mice right now. You'll have thirty years longer so it's a nice little point that these are all age related diseases. If you just slow the aging you're not gonna have as many diseases and if you give the body opportunity to regenerate interest have you less so at least that's the thinking and in mice. It certainly holds up. We just have to do much larger very long trials humans to show that but the evidence is good that if you eat a bunch of protein you're just rampaging. Growth is aging the more rapidly you grow the more you use up the copies of the cells. You have every time you replicate cells. You increase priest d._n._a. Error so you increase the possibility of d._n._a. Error related diseases including cancer and heart disease and diabetes so growth his good thing from a muscle standpoint but we do way too much of it so when you hit your peak you need to do something to help. Clean your body up and that's what he's focused on. Just keep your protein lower. You can still eat some but we just eat way too way too much here. We end up in trouble so and we don't need to be trying to take anything like unify on her milk. This sir anything like that afterwards for like my liver was doing all this and if i'm already in a state of growth in in all this if i just take something that was support liver detox. I'm air quoting. It would help even more like i'm assuming like no just let your body do what it would do naturally just lie. I'll say that i can't definitively say any of those are bad the things. I don't know that they are <hes> i will say if you're trying to ramp up growth right after you get growth slowing diet. You may be doing yourself a disservice. <hes> there are people who have have metabolic abnormalities may benefit from things like that but so far. We haven't seen a lot of convincing data that shows that it's worth it. There are a lot of people that we work with who do that with their patients and so far. They seem to have had good results so i'm i'm very much keeping an open mind outed but i'm i tend to err more towards the side of show me the data. Show me that you need. It and i'm happy to do it so that's one big question here and i'll just stream together all run together. Go for we're doing the blood work the day of the week before you take through the start the first month at the about ten days after the third month. We're supposed to retake c._r._p. Olympic panels h._d._l.'s. L._d._l.'s goes things like that so those are the things that you're gonna see drop. If you go on the web page go to the doctor resources. You'll see where the papers say that but if someone like measly hey actor pregnant patients on this. There's definitely legal reasons that you can't actually claim these things get better although offers. That's probably what you're going to be looking for and unabridged into this. You got several studies out there looking at diabetes indo filial glycol calix dimensions. We've got some of the fatigue fatigue and muscle resistance the safety and efficacy because here's the deal you're like hey if you don't if you're on these drugs you got to keep taking these drugs but if you have diabetes and and all this stuff we don't really want you to do the diet and i'm like well. Wait the hypertension and the premium pre diabetics are the people that are on metformin but not on insulin can take it so another legal. Things is you can't say but those are the people that really need this diet and part of the one of the easiest ones the fine because so many people are on lipitor and metformin so i guess that's the question if you're on it. Are you done or is it like insulin. Don't do this diet like how do we. How are we supposed to navigate this man. Yeah and that's a great question so i'm an i apologize. You are asking angry questions not just blowing smoke so as the medical science liaison. I don't get paid on sales but there are some restrictions around what we can talk about typically typically. We don't want to discuss medications because we haven't validated what medications are safe and what art but from a if you just look from a biochemistry standpoint. We don't want anybody to drop insulin so much when they pass out and i hit my head because i didn't have any sugar exactly so that's one of the challenges so i'll say this we as a company do not recommend this for diabetics unsupervised. We actually don't even recommend it for practitioners to us with diabetics because we don't have advocacy and safety data. We are in the process of doing that with <hes> investigator initiated trial meaning. It's not done through the company. A doctor just wanted to do this and we're supporting with <hes> boxes but not with funding ossets independent trial but but until we have really well-controlled in safe studies that demonstrate that this is not going to put people in trouble trouble because our product campbell were blood glucose and their medications can also lower blood glucose. Were very very careful. We put patient safety first. I'd rather you not get the benefit than you. Try tried to get the benefit and ended up doing some harm so we are very careful about that. There are doctors who elect to ignore us. We've seen people do the diet and do all kinds of things with the medications occasions at stuff that i can talk to people if your practitioner docu one on one about we'll be seeing people do but we don't recommend it as a company. I apologize very much for the language. We we just take you know you got to do it. It's a real risk. That's why i thought i thought i'd ask because yeah an and i agree. If you look on paper. It looks like they're probably candidates that may benefit <hes> it but but i wanna highlight we're still in the preliminary data gathering stage so even though our clinical trials published research demonstrated one particular thing it was on a limited sample size is in no one in the trial had diabetes we have dr longo has done other research on fasting and diabetes and fasting mimicking diets in beta cell regeneration in the lab setting so there are some very very exciting things coming out but they are very preliminary and i just want to caution everybody listening. I know what you want. I want the same things for you but more than anything. I want you to be safe so until we have that data. We're going to be very tight lipped about it. Please accept my apologies on that one interviews done so the statins by the way dr longo has gone on record saying anything's aspirin in statins are very safe died so darn cholesterol medications and aspirin. Those are the two that we don't really worry it out as a company. We feel that they're probably safe but we haven't done this study so again we rely on if you have a medical diagnosis and you take a prescription medications always best to go through your doctor your license healthcare practitioner who who understands more about how this product might work with because even though it is a home yeah we just want everyone to be there have been people who've tried to do this on their own not done well. So those are the reasons we take it very seriously and i appreciate everyone at home. Listening not promised we're not some scaredy cats. Were doing for a reason so just bear with us. We'll work through and hopefully we'll get some data in the near future that allow us to be a little more open about it but at the moment some serious research though like to get that part like my goodness. That's gonna take a lot of time. A lot of years years so at this point is yep and right now the despite the fact that the f._d._a. and the federal government or are major financial backers. They don't have a pathway right now for us to do an f._d._a. Trial trial because it's a box of food and until they do we won't be able to make any medical claims around specific diseases so even though we have a lot of actually have a couple of patents right and you have quite a number of patents we can't make medical claims because a patent we do have the world's first longevity patent for a diet. Um we have a couple of other patents around the application of fasting mimicking with cancer and with multiple sclerosis and parkinson's are generated diseases <hes> in a number of other things but patents are not the same as medical claims from the f._d._a. So so we got the f._d._a. <unk> we still need f._d._a. Approval on a couple of those things so so we're doing our diligence. Were doing it right. We're trying to make sure that we don't open our mouths before he can and support what we're saying so appreciate everyone's patience. I know it's a slow process. We're doing as much as we can as fast as we can awesome well. That's kind of what i got for you. We're going to i respect your time. Give us some of the websites contact information so we can check out more of this stuff sure if you want to learn more about the diet itself. It's pro lawn f._m. Dot com which is p. R. pro l. o. N. s. m._d. dot com which is prolonged. Fasting mimicking diet dot com basically if you wanna learn more about what we're working on as a company and take a look look at some of the trials that we have underway with different products that are not prolong <hes> you go to l. Dash neutra l. hyphen n. as in nancy u. T. r. a. dot com tom. That's our corporate website on. That talks a little bit about our future state so we're we're hoping to one day. That's one of the things that were dr long <unk>. He had sixty three percent ownership of the company and all of his shares go to charity that all of the profit on revenue goes towards researching using nutrition as a medical treatment for disease so we're working on things like again. Neurodegenerative diseases cancer autoimmune disease ulcer fleiss krones lupus rheumatoid etc <hes>. We're working on a lot of great stuff very excited about. It's going to be years away but we're trying to do it right and we're trying to make sure we protect you guys and we'll give you the best product will give you the best results possible so kelly. Thank you so much for taking your time hanging out with us and answering my questions and hopefully other doctors who are listening to this podcast or like just give he's more meat and potatoes so i'm really happy to the hope. Hope them to yeah well. You guys have any specific questions reach out to us. Company greats medical science team. There's there's three four docks. Now on staff really really talented nutritionist reach out you may not talking to me or my wonderful colleague dr tracy thomas who was sitting right across from me but <hes> so i encourage you guys reach out to us work your for you and thank you so much for having me on this is a lot of fun in another interview has ended while you're on. Your phone clicked review. Write up a nice review for me five stars. 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#120 - AMA with Dom DAgostino, Ph.D., Part II of II: Ketosis for cancer and chronic disease, hyperbaric oxygen therapy, and the effect of ketosis on female health

The Peter Attia Drive

28:26 min | 9 months ago

#120 - AMA with Dom DAgostino, Ph.D., Part II of II: Ketosis for cancer and chronic disease, hyperbaric oxygen therapy, and the effect of ketosis on female health

"Lou everyone welcome to a sneak peek asked me anything or AMA episode of the drive podcast I'm your host Peter at at the end of this short episode. I'll explain how you can access the Ama episodes full along with a ton of other membership benefits. We've created, or you can learn more now by going to Peter. T MD DOT com forward slash subscribe so without further delay. Here's Today's sneak peek of the. Ask Me Anything episode. Everyone welcome to part. Two Are Ama series with Dom Tino. As reminder, you'll note that this interview had been scheduled for a very long time, and just when it was about to happen, I had to go to Mars spaceship that did not contain zoom setup, and I was unable to be a part of it, but both dom and Bob Kaplan. My head of research graciously agreed to do it in my absence, and so you will once again be graced by the presence of Bob and Tom Speaking instead of having to listen to me in this second episode, Bob and Dom dive deep again this time, really focusing on the effects of Ketosis on various chronic diseases dumbs work with hyperbaric oxygen therapy, and its applications as long as. As the applications of key toasts on female health and performance, this is a topic that I know very little about outside of some reproduction and also something that many of you have been asking about and frankly there's just not enough information out there on such topics, Donnas, an associate professor at the University of South Florida, where he teaches at the college of medicine and in the Department of Molecular Pharmacology. Physiology he focuses on neuropharmacology, medical biochemistry, physiology, neuroscience, and neuropharmacology. He's also research scientist at the Institute for Human and machine cognition to assist with their efforts towards optimizing the safety, health and resilience of warfighters, astronauts locally important to note that while dom is answering specific questions. And scenarios is not giving medical advice. Everything in this podcast is for general informational purposes only and does not constitute the of medicine including the giving medical advice so without further delay. Please enjoy. Heart of the AMA with Dom Vegas. How. We're going to switch gears to key toasts and disease. And the first step is cancer and a lot of questions around updates on press pulse therapy since a couple of years ago when you're on the PODCAST, you've mentioned the press in the paper that he did with Tom. Siegfried talk about that a little bit. Have the say. I was not formally trained as a cancer biologist or cancer researcher, just sort of fell in my lap, so to speak I guess around two thousand ten, and maybe I went into that on the the first podcast and I have to say I'd been extremely lucky to have brilliant students come into my lab, and that has made all the difference in the world because the other. Professors they just get students that in their kind of stuck with them for five years, but I've got the upper echelons like the top of the top students in the program. I always have and not only brilliant. They've just have a genuine interest in in this topic, so they were able to basically be the engines behind a lot of the research that we did that started laying the groundwork I think, or the groundwork was already sort of laid because people were. Were already doing Kita Genyk Diet studies like Tom's safer, who's been on the podcast before? But we sort of picked it up and took in other directions, and we kinda worked on that press pulse review that sort of encompasses this idea using I. Guess what you'd call Ketone, metabolic therapy or therapeutic doses and other modalities to compromise tumor, growth and proliferation, and that weakens the tumor and about a solid tumor to be more amenable to other modalities, which could. The one thing that we experimented on years ago, one of the first papers we put out with the Keita Genyk Diet and hyperbaric oxygen therapy. And there are a number of reasons why they are synergistic, so being in a state at therapeutic doses suppresses insulin signaling, which Dr Patrick as it lowers glucose availability to the tumor. It elevates ketone bodies, which as an alternative fuel cannot be readily utilized by cancers, most cancers as a source of fuel, perhaps anabolic processes, but they're not a good fuel source for cancer cells, cancer cells, and they also do. Do things like they impair antioxidant pathways that the tumors us to defend itself, and a tumor is resilient, because it has up regulated and dodges antioxidant pathways by high levels of Bluetooth Ion, so the Pinto's phosphate pathway for example generates more glued on in cancer cells, and that is being fed by glucose, so if you reduce glucose availability, inhibit insulin, which in which enhances like houses, so you're suppressing Hollis's. You're creating a scenario. Where if you give in oxidative challenge with hyperbaric oxygen therapy, you can potentially kill the cancer cells. So this is what I observed using a hyper-baric laser scanning conflict will microscope, so we adopted this technology for use inside hyperbaric chamber for Department of Defense. An office of Navel Research Related Projects on CNN's oxygen toxicity. Manifested seizure, so we are looking at a variety of cell types and one cell type, curiously had a tremendous oxidative burst, and we are measuring superoxide Anna. With di Hydro idiom so with hydro thenia mistaken up into the cells and then reacts with Superoxide Anna Informs. This cat, which binds to nucleic acids and lights up, so the lighting up inside the cell as self light up. That indicates reactive oxygen species are being produced. And when I started looking at the first sale was u eighty seven Glioma bus dome cells, and these were taken from like a forty, some odd year, old globe Esto a patient, and now it's cell line. The lot of people use. The intensity of the cell indicative of superoxide Anaheim production skyrocketed above and beyond anything I've ever seen before, and then the more hyperbaric oxygen and gave I saw the mitochondria starting to disappear. They lit up to because they have their own DNA. It might a Condo superoxide. I think we went on to look and explore news various mitochondrial specific superoxide detectors. But the cell started dying and I didn't see that in other cell model systems, so we figured something was going on there, and this is looking at cells, so Dr Angela Pau. Who is one of my first PhD students? Study the Ketogenic, Diet with hyperbaric oxygen delivered at two point, five atmospheres of oxygen sixty minutes three times a week. And that protocol combined with a modified ketogenic diet proved to decrease tumor burden and extend the lifespan in this animal model of metastatic cancer, the which is the three model that Thomas Safer developed. And I think it's remarkable model of metastatic cancer was so now. There are many different things that you can combine in press pulse therapy. So, I think the idea would be to from a press perspective going back to the Glucose ketone index in that paper. If you just Google Glucose ketone index. and. Maybe I think it was nutrition metabolism Tom. Safer published this. And really laid out all the science to support that a glucose ketone index, the lower that is ideally in the one to two range below. What if Possible Getting Glucose ketone index, which is the level of glucose over level of Ketone in Milly Molar concentrations? To one or two. That sets the stage slows tumor, growth and proliferation, and makes the tumor more vulnerable to what I mentioned hyperbaric oxygen therapy, but other cancer specific metabolic drugs and we really want to try the pediatric. Kinney's inhibitors that Luke can't liaison started listening to last podcast fantastic podcast you guys did with him. We've been using to DRC. Glucose, which is basically also inhibits heck's Aquinas and inhibits glycolysis three. Three Bruno. PYRO something. We went use. Leave US DCA metformin. We've done experiments with vitamin C. High Doses of vitamin C.. And that was a project of one of my undergraduates. Publish that Work Biden CSM, interesting effects, and then there's the Sglt two inhibitors that were also interested in to. There's all these things out there, but we haven't really put it together into therapy were just. You need to test these things sort of an isolation and then combined certain things together, but how they all work together that the press pulse review that we published was more of an idea, and it was sort of the preclinical stages, but there are a number of papers coming out. One just came out this morning in science communications. Looking at it was vaulter. vaulter Longo study looking at fasting with IV vitamin C., I believe, and it showed in chaos, basically tumors that are aggressive and very hard to treat. That had the K. rats mutation he had remarkable effects is a mouse study. I believe in I. Still It's on my desk. Reading has just came out this morning. I saw it just showing remarkable effect completely nontoxic. Nontoxic combination of fasting with vitamin, C. Intravenous Vitamin C, and there was also another paper that came out, just came out like a week or two ago, metastatic Roma female, she was thirty seven years old I believe very difficult to treat cancer, not a curable cancer at all pretty light, like maybe fifty or sixty kilograms stage for a and she did fasting. Fasting Genyk Diet than fasting I have to look at all the protocols that were used, but I think they use prednisone to forty milligrams per day, which kind of high, but come to find out that can trigger a toast and cancer cells, but they had like a ninety percent ninety six percent decrease in tumor burden with this therapy and it was like using. Non Toxic pros was some drugs throughout some immune based therapies, but it was basically water fasting with Ketogenic Diet and. Water fasting with different immune based therapies, so it's another paper my desk. Tom Actually emailed that paper to me, yeah. I recently read it and. It was remarkable and one thing that I noticed the authors pointed it out that the woman had she had a couple of episodes correct. Pronunciation Myasthenia Gravis so she had a couple of those cases, and it looked like during those two cases that something. The remark was something about a remarkable decrease in her intake, food or oral intake, and on the second her second episode she lost about I think it was about fifteen kilograms, and like you said she was already. Let's say she was like one hundred ten pounds. She went down to eighty pounds and the second I. Don't know if it was a second imaging or one of the later imaging her tumor went from. It looked like whatever you WANNA call it the tumor burden. They're measuring it and cubic centimeters. It slowly progressed was pretty stable. It looked like an I. WanNa say it sounded like and if you look at. At, the pictures it looks like she had an extra long in terms of the mass that you could see right in the sternum in that area, so it went from something like six hundred cubic centimeters to i. don't know if it was like thirty I I went on Google and try to figure out. How does that compare to like different sized balls? Balls and it looked like it went from like football to a golf ball, or there's something to that effect where it almost seemed like the Ketogenic Diet I was wondering it's almost like paired with this idea of choline toxins. That kind of thing that she had this episode, but essentially I don't know how long she was fasting for, but if she lost. Lost fifteen kilograms during that time, and it also looks like our two merges was being wiped out over that period of time, but there's a few case studies like that, too. That I know that Tom's been a CO author on I don't know if you mentioned it in your podcast, or has he yeah his like a person, triple, negative breast, cancer and Somebody with Globe last Doma but I wanted to come back to something to you mentioned vitamin C. You mentioned IV. Vitamin C. and I know the previous podcasts was. Eye Opening when you talked about radiation, and then perhaps up to eighty percent of its effects are the reactive oxygen species that something like radiation can induce, and it sounds like hyperbaric oxygen somewhat similar, and so then you think the tumor cell part of the defense is the up regulation of all these antioxidants and a lot of people will think about vitamin C. Logo. We'll wait a minute. Vitamin C is an antioxidant I. also think that at doses it can be a pro oxidant is a part of why you think it might be effective. A Yeah I'm so into the pro accident. Effective vitamin C down to the Reebok's pathways even think about as an antioxidant anymore. We use really high concentrations, so that's right so hyperbaric oxygen, so it's well known that radiation therapy kills cancer cells by to ninety percent just through Ross generation, maybe ten at most twenty percent, just by directly nicking the DNA like Double Strand Nicks but you're generating reactive oxygen species than they are toxic tumor cells, so the efficacy of radiation therapy is proportional to the Po to the tumor, so if you oxygenated tumor and then radiate it. You're going to do a lot more damage. It's directly proportional to oxygenation. So tumors tend to grow in outstrip their blood supply, so they're pox Iq so when you radiate them, they become resistant to radiation because their Hypoxia, so if you were to have hyperbaric oxygen therapy during radiation like targeted radiation, we know that that would dramatically sensitize it like this is well known and accepted, but what isn't really firmly established. It's if you have hyperbaric oxygen therapy before or after radiation, there be like say you have hyperbaric oxygen, and then you get out of the Chamber and go have radiation. Peeled the tumor will drop, but you'll have a residual elevation of reactive oxygen species for hours after so, and it'll be somewhat site specific increase in reactive oxygen species because various mitochondrial abnormalities. I should say. There's a debate whether the Mitochondria damaged, or they are not damaged I am one hundred percent certain that the Mitochondria are abberant in a way so that they are disrupted in a way. That they overproduce Jn reactive oxygen species in response to an elevation, the Po to at the tissue. So this is well documented. And it occurs because there's defects in the mitochondrial electron transport chain. There's a lot of free hime available that free iron that's available drives the Fenton reaction to remember biochemistry or Organic Cam said the Fenton reaction is when you have a lot of free iron. It drives the production of hydroxyl radical with like a super reactive oxygen species, and that can kill cancer cells very dramatically. So the combination of hyperbaric oxygen be radiation IV vitamin, C. or if you were to take radiation out of it and just hyperbaric oxygen vitamin C can be a potent pro oxidant therapy, so another interesting thing about die. Hydro scorebig acid is that it uses which is the oxidise kind of form of vitamin C is that uses the glucose transporter to get inside cells? So if you elevate vitamin C. or scorebig, acid into milly molar concentrations in the blood, using an ivy route, if functions as glucose antagonised, so you're not only inhibiting glucose transport, and you might actually get some hypoglycemic symptoms out of it so I did when I had IB vitamin C., so you are delivering a glucose antagonise. That's also. Increasing reactive oxygen species in cancer cells, because to me have a lot of free iron. 'cause there's a lot of hime. Cells or chronic cells are dying in tumors all the time, just because it's hypoc sick, but the proliferating so have dead cells and live cells, but the important thing is that there's a lot of hime iron. Available out of free iron, so reactive oxygen species is like really really high in vitamin. C is really of driving driving that reaction in addition to the glucose antagonise effect. So. We're pretty enthusiastic about vitamin C.. We've done quite a bit of work. We need to publish more published in abstract form at a super awesome undergraduate Janine di Blasi who she did her undergraduate with me, but then went to Oxford to study cancer radiation, and now she's at moffitt cancer. Center under a different mentor, but I would love to reinvigorate her honors Undergrad project and start doing more vitamin C. Work. But yeah, that's a really important component. Now we think to press pulse concept of cancer, management. And I think this is probably part of the original press pulse, but I know that Tom's done some work. Subsequent to that I. Don't know if you're involved with that. You're aware this as well where he talks about might a conrail substrate level phosphorylation with glutamate, and so he thinks that the tumor cells are i. think that that's actually that's not controversial that you'll read papers. If you look up pubmed and you type in glutamate addiction tumor cells. You'll see a lot of papers. Come up on that and that they tumor cells quote unquote love. To use like the teleology, but they're addicted gloomy. Remember he did a paper recently. He has like you said The v M three. CLEO blessed Doma mice. Yeah, yeah, it's a globalist Doma that metastasized. So it's transformed in a way to become highly metastatic, few checked into the flank than you even have brain mets, the lung liver, it is the most deadly animal model of cancer that I know about, and so it makes it kind of a fantastic model system the study so I remember. Tom told me if you can cure cancer in this model system. Then you've cured cancer and we're still trying to do that because it's such an aggressive form of cancer and We just published a paper I author was. My Graduate Student? He just graduated Andrew Coo Nick and he demonstrated in that. It's an amazing model to study cancer CACHEXIA, so not only is it vm three model? Probably one of the best models have metastatic cancer, and we need way more research into metastatic cancer. Studying just a consolidated tumor whether shrinks is not really that informative, because people really don't die of tumor, deny of medicine invasiveness. invasiveness of the cancer. This is a tool to do that and so encourage cancer researchers out there to the US this model it's really good. And now we demonstrated through the work of my former Grad student now and interconnect that it's an amazing model, the best model that we know of in my opinion to study cancer Cachexia, which is a really important under studied phenomenon of cancers. It's funny. I was going to mention the same thing that what I heard I. Think this is actually an Italian. I can't remember the guy's name and talion researcher, and he may have told us to Gary Tob scary shared this with me where he said he's talking about the field of cancer in mice and said if you can't cure cancer in a mouse, you need to get out of this field because it's so easy. And then I would think to like Tom Mice, and Tom's like I'll give him the VM threes you try curing cancer in that mouse, you come back to me and you tell me how that is, but Tom. He did a paper. It was twenty nineteen I will be able to pull. This goes nature communications and he combined his Kita. genyk Diet Calorie restricted Ketogenic Diet, and he looked at, and he's done that study before where he looks at just a ketogenic restricted diet versus standard Diet. And then he looked at Standard Diet, plus don which is glued amine glutamate antagonist glued amine inhibitor. Yeah, inhibitor antagonists. Six Diaz Five. Nora L. loosing something something the fact. And it's one of those things if you look at Kaplan Meier curve if you know how those work where every death of a Mouser, an organism or an individual's going to. Tick the little plot down towards percents, survival, two zero and I looked at. It's probably the first figure in the paper, and he has the mice that are calorie restricted, Ketogenic Diet, plus Don and it's like this purple line, and it starts right at the top at one hundred, and it just goes all the way, just a horizontal line, none of the mice or dead. I dismember emailing him saying like. Did you follow it up? I don't know why this reminds me. Of Seinfeld, there's an episode where they're almost on an empty house and they wanted to see how far they can take it. Yeah, test driving a car. And I just thought. Tell me the end of that story. I'm not sure how long they lasted, but his Kaplan Meier curve went out forty days, and there's no desks, and if you look at Standard Diet I think this is pretty typical that the mice after planted there between about fifteen days all the mice are dead with a standard diet, and he's made some headway with Akita genetic diet, and he says not a cure all it's not. At least it's not curing cancer in these mice. And then he added this glutamate inhibitor, which is pretty interesting. I think that would probably be his. Push back on. This idea that a lot of people talk about the cancer cells having normal Mitochondria I think they're justification is that it's consuming oxygen, and so it's that you'll see. Oh, CR on consumption rate, but I think what Tom is arguing is that yes, maybe taking an oxygen, but it's not producing ATP via ox Voss. It may be that the tumors, not just getting. Getting energy from the Warburg effector aerobic fermentation, but it also might be fermentation gloomy and remember full disclosure. I sat in on Tom's class twice at BC. Kind enough to let me till. I thought it was great. I taught that class. One time I gave a departmental lecturer, said in that class, which was really fun. I of course director for a kind of. Metabolism in signaling course and we have We went over Tom's papers and stuff, but it would. The whole course was not on cancer, but it was fun. It was a similar kind of course. There was the best courses so I'm sure. It was a lot of very spirited discussion I'll absolutely it's pretty brilliant what he does actually so he has his cancers and metabolic disease and big question. I think that actually Peter Gets and I'm sure you get as well as with all. All the stuff that you have going on your writing grants, you're doing this or doing that. You're teaching. How do you keep up with the literature? How do you stay abreast of everything? And he essentially has every one of his students come up with a paper that tries to essentially shutdown. His ipods is cancer, mitochondrial metabolic disease, and so it's a actually a brilliant way for him to keep up with the latest research and the things that how you might be willing himself. It's pretty fascinating. Obviously, he's very passionate about. Journal. Club is a good way to do that. And there is no lack of papers out there and brilliant scientists out there who basically are presenting work showing that cancer is perfectly normal in the mitochondria perfectly healthy in cancer cells. So I think there's serve a happy medium. We know that the Mitochondria transformed in ways to enhance bio synthetic processes the expanding biomass the tumor. Those needs need to be met in. The, Mitochondria transformed into ways that achieved that goal. And, of course, glycolysis is elevated tremendously, including me a license to drive a lot of the anabolic processes, also ATP generation to to some extent, so targeting glued mean dawn is a very great strategy in theory, but dawn is toxic so immense a dose dependent thing, but we need to come up with better molecules that could reduce glutamate levels in the blood and tissue, and also just function as gloomy antagonised. Yeah? He mentioned I think it's mentioned in that paper that giving dawn on the standard diet at least again. We're talking about mice. It was the city. I think was a lot higher. than the Ketogenic Diet and I'm actually I'm thinking about if you have any thoughts on either radiation, hyperbaric oxygen that if you're doing either one of those interventions, do you think that there's a benefit of being an estate Akito says while you're actually receiving either intervention? Yeah, absolutely, thank you for listening to today's sneak peek episode of the drive. 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How We Misunderstand Privilege

The goop Podcast

41:49 min | 1 year ago

How We Misunderstand Privilege

"Trough she's the next guest in our special series that were hosting and partnership with Banana Republic called Women on top I'll tell you a little more about that before we get to our conversation Hi Elise Lunen here co host with Gwyneth of the podcast today I'm talking to Elaine don't want before we can recognize what we do want okay let's get to chat with the Lane Walter off I know all collection had two banana republic dot com slash goop don't hold anything too tightly back or Superman's coming we turn to ourselves and that's where you become empowered courageous participation attracts positive thing it's like it's unbound it's limitless but we will use words to limit ourselves when people stop believing that somebody's got your the world today is no exception a letter Leesville you in on her extraordinary guest all right over to a lease US scientists doctors healers and seekers here to start conversations because simply asking questions and listening has the power to change the way we see up to she is and led her to the actualization of her dreams we talk about Elaine Spirituality and why she considers herself to be a vessel and then we talk about strength and Elaine Walter off is a journalist editor and New York Times bestselling author of more than Enough Elaine and I both grip conde nast although we work there at different times starting conversations about race white privilege color ISM and diversity and why it's so important we get these topics out in the open elaine shares how growing up multiracial has abrasion behind their clothing today it drives how they source premium materials from around the world the ways they choose to innovate with their designs and how they think about him using style Elaine was named editor in chief of Teen Vogue when she was just twenty nine making her the youngest to hold the title and Conde Nast History Today Elaine and I talk about which I'm going to petro this is the Goop podcast bringing together thought leaders culture changers creatives founders and CEO then within the book you talk about sort of that moment of or maybe I was actually reading your acknowledgements and sort of the cattle prod of writing a book did you always want to do it or was there a moment or did you feel like you've lived enough to do it or were you always waiting for the ultimate push no it's not Salihi. NC Elaine tells us about how the darker moments in her life have humbled her and how she has learned that she can survive anything we all have to bump into the walls when we talk to the team at Banana Republic about partnering up on a special podcast series their vision revolved around the idea of living a life with no boundaries this is the where we find the way we all have to struggle we all have to feel loss before were found we all have to learn what we it was founded back in nineteen seventy eight when to California creatives with adventure spirits beyond up cycling military surplus clothing and the rest is history very acidy to explore task questions and Cherry answers this is the space that Gwyneth was in when she started goop it's also the space from which Banana Republic substance this is all in display in their fall collection which combines iconic Banana Republic style with a modern twist to see it all and to shop banana republics there are parts of it that were deeply familiar even though I'm older than you and I'm not multi racial but I grew up in Conde Nast as well and just wish for it want it let it come from the intention of real truth for you and then let it go for me I saw to not do it and I also felt like the book had already been written inside of me in a way it wasn't something that I was like strike it the opportunity found me and kind of all the stars lined up such that it would be silly to not accents yeah reading at it feels sort of deeply on labored and I know you're a prolific writer and you come by words naturally but it does it feels four I moved to Los Angeles so I remember those days I guess it would have been was before you but and I remember sort of so it is such a limiting factor for anyone who doesn't come from money to work in media and be those people who are is a very organic process it's not something that I necessarily set out to do definitely didn't set out to do it at this stage of my life it just Kinda you seem like a very spiritual or religious person but sort of the universal forces that sort of drags you along at various points and then did I did I was a long time I was out lucky for probably close to the first ten years then I went to traveler before we're GONNA change the story but the pay and just sort of how people are compensated there and how and think would I have come away with it's just that you have to cultivate your own individual personal relationship with the higher power actually just have it my brother is a book editor and we're having this conversation last week about the problem of media and I know you talk about sort of how we need different storyteller are telling different stories so very from league many parts of your book are very familiar as well as the fact that I feel you really deftly layer in I know you how would you describe your spirituality am a prayerful person I I was raised by a pray in black woman and I grew up in that I wanted to start I had such a clear vision for it that it was just like it was almost like inertia you know when he would have been more unnatural to not do it than to do it if that the more meaningful life is and the more peace you experience as you move through the world yeah I mean because when you when you re the black church the Baptist Church and but my dad is Catholic and so I kind of was exposed to Catholicism a young ages while and having to do but when the when everything came together it was something that was so natural and I knew I knew the exact stories that I needed to tell I knew the conversation about spirituality in public spaces because it is so personal for me and it is something that's not necessarily for public consumption or to be was humbled by it in the moment and I felt like writing this book was more than a I actually don't even identify with the term house of me like I really really recognize that I am a vessel and purpose I rarely by the way I've rarely are whatever you call it however you interact with it and and the more you can access that power and and feel that sense that sense of connectedness to it I think like the like a spine no I think you know it's a God thing when it's happening and I was very aware of and humbled me in a way that honestly brought me so much closer to God and helped me see God's hand move in my life in a way that like it's just it changes you forever and for the better and it taught me to trust the timing of my life it taught me to trust that inner voice it taught me you've though divine intervention the many points in my my journey that I that I experienced divine intervention I recognized without honoring the my creator and and the reason for everything that has happened to me for me there or it's nothing but divine intervention that can explain kind of like these these radical breakthrough moments in your life or even even the even the was something that was so inspiring to me in the moment that it humbled me it it was like miraculous to me you're going to represent your through a filter of beauty I know for of the First Section of your career but that your job that I wrote about in the book with future husband who shall not be named shall not be named by name but that break up brought me to my knees he threw me you know so it was kind of my first time sharing in a public way a little bit more about my relationship with God and the Divine Power Bob was clear like the you had some sort of sacred mission or calling that you were sort of throwing your back into but that was or any of that I literally rolls off may because I really don't think that anything that has happened to me or anything that I've done is ever about me or journalism I pushed ask questions but I also feel like there's a a great relief and also that acknowledgement of it's not me because it's accessible to everyone hugh sort of tunes in and pays attention I love that moment well I know it was a horrible moment in your life but where it builds a strengthen your course if that you know you can survive anything and like derived through any after any challenge and no I don't I don't think of this as a memorized anything I think of it as a testimony to all of those moments even a claim or or like praise limits that bring you to your knees like so often the moments that serve you in the biggest ways. I remember my my biggest break-up most like heartbreaking break-up when you have when you have a barometer for what is healthy and what is unhealthy which I think you can learn from other people's experiences it it's not it's not an ego thing I'm just listening right or tapping into something that also I think is powerful for anyone who reads in your book it's a new sort of lay out the it seems like you it's outlined by these moments of extreme faith or being picked right or knowing that your and you know whatever whatever it is that you want to call it but those but yes every every what I call them the book God thing that happened they find themselves in those kind of dark moments in their lives but I completely relate I think you just called yourself a vessel I often call myself a channel just take you know quote unquote success full women often leave those humbling moments out of their success stories and I wish we wouldn't I wish we would would keep those in because I do think those are the most universal and the Mo and the things that help other people see the light at the end of the tunnel if they the new sort of ask like just I know I'll be shown the truth and it emerges which I think is you know great faith the one thing and you know picked apart or questioned or like it's usually never something that's open for discussion but in this book there was no way for me to tell my story are you know you have reason to believe that your ex future husband and is and I know you've received a terrible email with all sorts of claims all before we find the way we all have to struggle we all have to feel loss before found we all have to what love really feels like and what it doesn't feel like and also I think for any woman who's ever bounced back from heartbreak or from anything that's humbled you and brought you to your knees I feel like it so it just made me such a much more resilient and faithful person kind of going through those harder points and I I just feel like when women tell their stories when particularly but in reading your book I made many of the same mistakes particularly in love and although I didn't my first boyfriend was not in jail but everyone in the moment it felt like a little miracle and I remembered those moments I collected those little moments and they they were all worthy of sharing and I think important to share learn what we want before we can recognize what we do want you know yeah and there is no fast track through the through the struggle of it help us I think it could help you cycle through things faster like if I knew for sure when my mom said to me after that break up after the second break up nice stories and I would maintain that it's incredibly powerful to see someone like you who is incredibly powerful and very outspoken about what is right think has to do that you know like there's no skipping over ray horrible decisions and can cycle through them faster I think we we ah the light bulb went on and I was like okay yeah I will never call him again like sometimes you just need someone to turn the light on to help you see and wrong and appropriate not appropriate particularly in in this moment in time when people are a little lost to say look like actually it's funny hearing you say this because I feel like you'd probably agree with me but there are moments anything whenever you write something like this it's like let me tell you what happened to me so you don't make the same mistake because I do think it reminds it reminds hopefully the reader to identify those those God moments in their life in those moments where is nothing but God never call him again that is not what love feels that's not what love looks like literally that is it was college that you feel like you're sort of skating along around the edges of what would be categorized as abuse right that sort of insidious belittling us define and defect in that in those moments it seems like in those moments you knew that or is it one of those things like in retrospect like it sort of lines up strong enough to I never thought that would be me absolutely yeah there's so much shame in in it when especially it I you know another thing gets a moment I work incredibly hard and I don't know maybe it's that curiosity that defines people who get into media and you know I I personally dated someone who I would say is probably a malignant narcissist maybe a psychopath but sometimes when you share that I think you you you what is has always been there but that you couldn't see on your own so yeah I hope but I hear you I hear you all have to we all have to bump into the wall power and that is well since I think so many of us are like how did that happen to me like I don't under- I thought I was above that or or diagnosed unnamed and often comes with a lot of gas lighting so you're just not even sure what's happening to you as it's happening and literal way but like I I if I think of the person that I was then and who would become if I stayed on that path I never of that journey that is life you know but I think you can feel less alone isolated going through it with other women are brave enough to share those parts I this idea that you can be promoted above certain universal experiences that women go through our women of color go through is just it's a fallacy and I and I did not want to be as I never want to be a symbol for an untruth of being accosted by TSA officer who just sees me as a black woman and treats me the way sometimes black women get treated in this country regardless coupled with sadness and loss and and fear and You know a debilitated sense of self just the most grievous crime I think we'll get back to Elaine Walter off and just a second like quasi confront him and he was like well obviously when you if I thought you were ugly I was like okay but it's those moments and then you allowed again and then it gets worse and suddenly the for what happens to women all the time and men one hundred percent and it goes yeah I mean I think in even in media and he turned to me at dinner and said how does it feel to be the ugliest person here and I was like Whoa and then after I tried to let of a different point of view on people who find themselves victims right like I think it creates a lot of empathy you know I remember it's an it's subtle I think you've said it's gas lighting you know like I I don't want to be held up as someone who is a above being mistreated by a man or above ask questions Banana Republic is another company that values curiosity their founding story starts with a California couple who's looking for an adventure fund of of emotional abuse I think when when people read this on are like Wow Elaine managed you know did that for three years I think there's a lot of you're on the on the floor in terms of your self esteem but I don't think that had if that hadn't happened to me I don't think I would have the same level of Empathy Act Banana Republic began as Safari inspired clothing company and today the inspiration for their clothing is designing for life in motion or as they put it living some of the most interesting businesses or maybe all of the most interesting businesses were born out of the he yeah I'm I'm grateful that I am in a position to look back and see the ways in which I was able to save my life and not in a non a bit when we're experiencing it and hopefully again like I said cycle through those kinds of abuses more quickly yeah because we can name it you know we can name it I mentioned a few weeks ago on the podcast that curiosity is my favorite state of being possibilities with no boundaries there fall collection is iconic banana republic styled for now so they're utility inspired styles made from premium when you're experiencing the kind of abuse that doesn't come with bruises and scars utes invisible to the to the eye and it often goes under with a certain ex-boyfriend won't be named I remember early on in our relationship being at a dinner party with I was younger than he was and everyone was very glamorous no one is immune to them and I and I and I I do think that like we have to kind of like de stigmatize those conversations so that women don't feel shame and sharing their stories because it connects us it connects us all and I think the more that we talk about it the more we name it the more we are able to kind of rise above I try to carry the attitude with me every day and it's certainly easier to do it at a place like goop that places such a premium value on being curious and feeling empowered to explore not even say out loud like what was actually happening yeah 'cause it's embarrassing I mean there's so much shame and and you all in it's obviously doesn't matter it doesn't it does not mean that I don't experience racism sexism ageism like we until we fix those systemic problems the fact that you know me I I lead an organization for you know with an organization like Conde Nast like it totally and say like say no and say and say like you know and also be able to seek help as well when you're in it it took me a long time to even admit would've actualized the dreams that I've been able to live since then Tokyo and so to the extent Okla had no saying you'd probably also and now Banana Republic is celebrating true modern icons with goop through our special podcast series women on top I hope you'll listen to every episode these are the women I also think your favorite dresses and pants updated an animal prints and menswear patterns in quintessential suede jackets and cashmere sweaters the aware for many seasons to come and with and and the kinds of people that I want to collaborate with and I feel like I've built a life where I am in a little bit of a bubble where people care about Our respective lives about representation diversity white privilege color ISM and the whole leave so keep listening and keep shopping with our friends at Banana Republic to get their fault collection had two banana republic dot com slash goop culturally in our conversations about race I think we have a long way to go and I think that I think we're in a stage of reckoning and lied Meyer most like psychotherapist psychological astrologer Jennifer freed and psychiatrist will sue who are teaching a joint workshop on manifesting your authentic self it's that time of the year again we're celebrating one of our favorite holidays on Saturday November sixteenth it's called in group health and we're starting to acknowledge where we where we fallen short and we're starting to shine lights on our collective blind white supremacy like I feel like there's definitely progress that's been made do you feel that way or are you still sort of dismayed by where we are eight November sixteen and you can get tickets now a goop dot com slash in Goup health station in this country at a time of you know definitely you know in two thousand sixteen right the most one of the darkest years probably talks and panels with incredible thought leaders and there are many more extraordinary practitioners teachers and culture changes leading classes and workshops we'll be covering a lot of ground visit dammit I think the fact that you know as a white woman I know what Color Ism as I understand white privilege and the centering of the white experience and systemic these things and they they we are actively having courageous conversations and we are checking our privilege but even that is privileged that is privilege spots but it's just the beginning of a long road of healing and I think it depends on who I'm talking to sort of if I'm heartened or dismayed like an Leeann metaphorically we'll learn about intimacy the power of connection fasting tools for reducing stress and how to quiet inner critics we'll be joined by some of the people rings and some surprises along the way if you've been to an in group health before I hope you'll be back and if this is your first time I can't wait to meet you the summit is on Saturday back to my chat with Elaine while trough so I know you know at Teen Vogue you sort of you created an entirely new commerce to live in a world where people are all talking about this where we are we know what this liberal using this language even you know my mother the first time will be up north around San Francisco if you're not familiar with engage path it's are super bowl version of a wellness summit when I will be hosting a series I have a question about how progress I'm in a kind of privileged position now to to be able to choose who I will work in you'll get to bounce on a mini trampoline with more in Roxborough which is coincidentally my favorite pastime and because it's goop you can also expect B twelve shots Galore Amazing Food Wall Street legend Sally Croatia will be leading a masterclass on money judy white is teaching a workshop on what dreams really mean vaulter Longo is giving us his longevity secrets ah for just in contrast my mother who is a black woman from a different era is like what is cultural appropriation girl we like champagne problems for our ancestors you know what I mean like so so I do acknowledge that we've come a long way to even be having these philosophical in Oh intellectual conversations about systemic oppression and representation and cultural appropriation but like at the same time we I have a responsibility to our ancestors to push these conversations forward and to make sure that it it is we'd have time to worry about that we were trying to keep our jobs you know we were trying to get a job and keep a job better get out of here with this cultural appropriation nonsense these her ends and we all need to engage in this constant reevaluation and and and like and and and we're good we've arrived and it's like no it being whoa quote unquote is a process of awakening that never it's not just lip service you know and that we are all it's like I wrote about this in the book just this concept of woke which is so played out now in so Cornyn as oh you know education and discourse and it's it's there's always more to learn and there's always more to do terminate self but like I think that a lot of people think woke works like a a light like he just you now you're woke here we're all there's there's an opening in the matrix where we are finally accessing our power and our voices in a way that we haven't certainly I think I think that while while it's really kind of depressing in through one lens through another Lens it's also I don't think there's ever been in lifetime but I would say for generations lifetimes maybe maybe ever we're working together in ways that we that I haven't seen US worked together before to effect change and but I think a lot hinges on this next election and I feel I feel the weight of that I mean do do you yes I mean I feel frantic about it there is a lot of perverse beauty I think that's come in the last four years or three years point of view that why why would we even block magazines right but so I feel like I there's no point I think you've acknowledged lifetime a better time or more more exhilarating up time to be to be a woman in Delhi alive to be you know to to be a woman of color it's like and it can feel exhausting to be in a world like ours where it just feels like the sky is falling all the time and every you know for two subs forward there's three steps back and and there's no point where you're done right like there's regardless of who's elected and hopefully it is someone far kinder we I feel like it has brought you know people out and a lot of these things that we thought were solved I think you talk about this fairmount in the book but comfortable with making people uncomfortable which I think is very profound and I would also add that women are also used to being uncomfortable so like this progressive one's Barack Obama was elected president it was like we're done like we're good here thank you talk about it in the context of essence and Ebony like people's which I think is expanding there is a genuine desire to do better yeah and that isn't something it also feels like even if you're doing the work year on there's this whole dark force working against you on the other side I mean it's we're living in really interesting times I would say a feeling feeling comfortable having hard conversations and navigating them with curiosity and and occasionally funding and stepping in it but absorbing it yeah so we're in I think we are the ones who need to lead so long as we can sort of shift into this place of of grace adopted not shutting each other down we try to figure out sort of how we how we keep going and how we go forward trying to get back to a place of grace and I put a lot of my faith there in sort of open conversations where I think women are more and I have seen quite like this in my lifetime and I'm really heartened by that I had a conversation with one of my former bosses we are not done and you know I think one of my favorite quotes on the book which I think is really interesting paradox is you say women aren't taught to get I'm heartened by just this again I I know we you and I live in a bubble do but at least within our bubble is yesterday and she just she told me that she read my book and that she learned a lot about you know her own blind spots the experience of that time which completely surprised me and ended up you enriching my book because I was able to share her perspective I had planned to write that involved her in some way to make sure to clear it by her and it led to this whole conversation about her in looking back on her career and the kind of culture that she fostered and what she would do differently now and she had to reckon reconcile so those are the moments that I live for I mean even even in writing the book there were so many moments where I learned about who gets this opportunity this is this is beyond revelatory this is this I mean this is extremely productive and healing and you know being the token black girl in this pretty much always office and how much of a culture shock that was for me coming some measure of privilege and it just might look different but she we're all we're all struggling with that feeling of not measuring up not not on the same situation and it made me realize that no matter what kind of privilege were all walking around with and by the way we all are walking around with off that we aren't even recognizing that we're all in it together and actually we can sort of when we when we're vulnerable vulnerable enough to share then she expressed to me you know being you know certainly not even plus sized but not sample size she felt like are so like encumbered by our own we're also we're so CAUGHT UP I guess in our own sense of not belonging or not being in that we we realize we have so much more in common than not and in this case it was like you know I was sharing the I was sharing from the position of being good enough not being skinny enough pretty

Elaine Banana Republic US Elaine Spirituality Elaine Walter Teen Vogue conde nast New York Times Lane Walter Conde Nast History Leesville Elise Lunen Gwyneth editor editor in chief petro CEO three years one hundred percent four years
no. 76 - The Fast Mimicking Diet Episode

This Unmillennial Life

35:58 min | 1 year ago

no. 76 - The Fast Mimicking Diet Episode

"If your skin doesn't know whether to break out a wrinkle if you're caught between planning the Third Grade Class Party and researching retirement plans or if you want to work out at the idea of cross bit makes your forty something needs aac. You've come to the right place. Welcome to unrelenting. You'll live. I'm your host Reagan Jones and welcomed. Today's show I'll be honest with you. I'm excited about the show. If you listen to last week's episode the Middle School parenting episode. You'll know that tees that today's episode about my experience with the five day fast mimicking diet. Hi It is really truly one of the programs. I've been most excited to release to you. And that's not because there was a lot of planning and forethought into this episode very honestly I cited to do it somewhat on a whim after I visited with today's guest. Dr Felicia stoler at a recent nutrition and food conference conference that I attended in the fall. When I saw Felicia at that conference she shared with me that she was now working with the company that you'll hear her talk about in this episode assode l.? Neutra and that she had been doing the five day fast mimicking diet often on. You'll hear her talk about that. As well. My interest was picked. I actually had considered months previously. Whether or not the five day fast mimicking diet was something that I wanted to try. I had seen various other Dietitians. Titians try it out and very honestly thought unfamiliar with fasting. If I WANNA fast I can easily do fast. A twenty four hour fast on my own. What is is this whole idea of using food in a fast? That did it make sense to me. I didn't really understand it. And frankly just didn't know how how much research there was to support the benefits but I respect Felicia and she has a wide and varied background in Nutrition Science Ryan and exercise physiology and when she broke it down for me and help me understand some of the research that has gone into the five day fast mimicking eighteen diet. I decided it was something I wanted to know. More about so Felicia set me up with the folks at L. Neutra to receive a complimentary package of the five five day fast mimicking diet. I also received the book from Dr Vaulter. Longo you'll hear US talk about him in this episode. I read that as an accompaniment to experience experience the five day fast mimicking diet experience and through that process and the process that you will hear about into Maros episode. That's right right. Usually you only get a new episode on Mondays but this week. You're going to get two episodes the episode today in an episode tomorrow. This was a lengthy interview that I felt like we needed to break. Bake it into two parts. Tomorrow's episode will be about my experience with the nutrition for Longevity Meal Service Program that accompanies five day fast mimicking diet a sister organization. I shouldn't say it. Accompanies it is at an as an additional and separate organization but the two work really well together and they are affiliated. It was experience with both that transformed me in a way that I have said to other people felt like I had not been transformed from nutrition and food standpoint point since I became a registered Dietitian. Now well over twenty years ago I'll save the explanation about how and why I think it was so transformative to the end up tomorrow's episode. Because I think you need to hear me talk about my experience with the five day fast mimicking Diet Riet understand some of the science that Felicia will go through and then tomorrow hear about my experience with the nutrition for Longevity Meal Service Program that I I was able to experience free of charge at the end of my five day. Fast Mimicking Diet. I think you need to hear all of that together for me to then sum it up for you why it was so transformative. So you'll have to stay tuned to both episodes to hear that discussion at the end of tomorrow's episode and for today I'll just go ahead and tell you a little bit about my guest. Dr Felicia Stoler Felicia is not only a registered Dietitian. She is also also an exercise physiologist. She has been featured across the national media. Landscape on programs including the doctors and Fox and friends around Felicia was also on T. L. C.'s. Honey we're killing the kids a few years ago so you may have seen her there. She is a regular fixture in the national media. And just a wealth of knowledge in this new fascinating area of the fast mimicking Diet and the longevity research coach that goes along with it so with that I will simply say Felicia. Welcome to the show. Happy to be here so great to speak with you. I am so so excited about this episode when we first started talking about the five day. Fast Mimicking Diet. I'll be honest. I was curious but I was like not really sure how this fits for me. I had released episodes last year about intermittent fasting and received so much interest from those and I really felt like at that point. Oh you yeah no. I understand fasting but I respect you so much and I respect the work that you're doing. I wanted to know more so if you will start artist off by explaining how the five day fast mimicking diet sort of fits in with fasting overall. How it's different just sort of set the Stage for all this talk. We're going to have today absolutely well. Clearly I'm super excited to be working with L. Neutra which for launch Nutrition as a strategic advisor as a Dietitian. And we've heard everything over the years and for me. What I was so amazed with with was the signs that they have where they're actually using food as medicine in such a really cool way and you know I'm also a science bet backed it Based professional so the idea of fasting in general I mean if you think about it up in a Dietitian for twenty years even ten years ago but he was talking about fasting as medical modality. Okay so let's just start with that fasting and you know even if even something like the Gut microbiome this shows you how quick science since can I don't WanNa say change but evolves and how you know when we actually look at things going on so if you know we all talked about survival of the fittest and that's really really what fast a is about. I mean they're five major religions of the world that utilize different festivals within the fastest space. You know they're sort of like the religious fasting fasting that people do with being for full twenty four hours or like during Ramadan Muslims. Don't eat during daylight hours there are. There's intimate fasting within their. There's five to your talking about. There's time restricted ebaying. Pure water fast. which has some health benefits? But it's very dangerous very hard to do. And then there's P- roll-on up prolonged fasting which was developed in created really started by an I believe the patents around at all belonged to Dr Meltzer Longo. WHO's a researcher at USC? And he found a way to sort of mimic. That's why it's called assassinating mimicking diet. It mimics the benefits of a five day water fast but the kicker and the irony here is that you fast with fruits. You know so when I talked to people about the celebrity means. You're fasting with food like I'm buying something that's food bit. I'm not eating. What does that mean so basically the way it works is that proline is very very prescriptive food program where it's based upon macronutrients and micronutrients all plant based and it's very specific with the amount of calories? Eat on five days of the macronutrients tightly controlled. The micronutrients are controlled. There's some supplements along with it to make sure that there aren't any issues with any electrolytes and or any kind of deficiencies or adverse effects. And so so what happens is on day. One eating about eleven hundred calories not days two through five. You're eating approximately seven hundred seventy little under eight hundred calories so in the first twenty four hours you bodies adjusting to sort of that fast. And you're shifting over sh into a kito stage and then really where the sweet spot begins as after after day. Three of doing the fast process called autophagy so autoimmune self. Jj means eating assault eating. which sounds you know inappropriate appropriate? But it's it's it goes back to that survival of the fittest that I said before where the body will basically knock out underperforming cells basically recycles its parts to allow for the generation ration- regeneration of stem cells. So that is really where the sweet spot is but now some people do. Let's say a water fast for three days while that's just when the top which she's really kicking in so. You really need to do it for longer for that sort of smaller cleanup from the inside out to occur and so that's why it's five days in the days after it's important to not really resume going back to inappropriate eating habits because that's when the body is is sort of making its magic and terms of you know New Cell Development and growth. And that is what makes this so exciting. So just Example in twenty sixteen the Nobel Prize for science or physiology business called was in the area of research around autophagy. So we've known a bit about it. We haven't known exactly how it works at. I think people are still trying to figure out precisely when it activates. The what we know is that Kabbalah stress is what causes it to happen because plenty of us can agree that were emotionally stressed here. We have stressful lifestyles. It's not that kind of strip strauss. It's being metabolic stressed where you know the body will you know will invoke this process for sort of cellular cleanup to rush. And so that's what's so exciting about it. You know it does improve metabolic markers over time. There's been some research that's been done on looking at abdominal at Positi or body fat around the waist area where a lot of fast traditionally there's been wasting and concern concern about loss of lean muscle mass which we never WANNA lose. But we've been able to show that does not occur during the fasting mimicking diet so that is among many exciting areas of research. And there's plenty more that's coming out the the company indirectly overseeing forty four human clinical trials. We're going on around the world. They're not opening on at one institution. They're being done around the world. The areas where the research is being don on is an oncology and cancer neurodegenerative diseases in communities orders. We if you think about it. Overweight obesity city are among the biggest precursors for so many diseases they accelerate the rate of so many diseases. While I know it's not easy for people to lose weight We do know that being overweight or obese does lend itself to other health problems and complications. So this can be for some people a really good tool in their toolbox and people aren't just using this for way there so many other reasons to be using it I know for myself. I'm fifty two years old. I've been using it really to sort of help walk with longevity after you hit fifty you know the next phase of my life is not just longer but how can I live with less disease. We call that that helps bad. You know there's a lifespan is one term when we think about how old were going to live to be in the question really is okay. I don't WanNa be old then. Plugged it into machines. I wanted to be healthy. And you know I'm trying to do everything that I know to be true regarding whether be blue zones orange longevity regions of the world using lifestyle medicine but are things we can do to live to be a centenarian. That's what's so exciting about working with this company Donnas for trying to get people the opportunity to live to be at least one hundred ten and I'll tell you as I'm just frantically writing notes in my mind is racing and I told you before we started taping for this podcast that this had been a very transformative experience for me much more so than I I actually really anticipated i. I really just wanted to to try it out because I like to try new things and see how they can fit but in being able to do the five day a fast mimicking diet and also reading the longevity diet the blue side Dr Longo that kind of just is great accompaniment to do the process. It's wonderful wonderful to be going through the five day fast mimicking Diet and reading his research at the same time. It really was one of those things where I thought I. Can you see a lot of people getting into this thinking. Oh this would be a quick way to maybe jump start a little bit of fat loss but what you find and I starred in my notes longevity what you find is that the research is so overwhelming about our bodies really ability to kind of heal from within with this you know like you said this metabolic stressed state you go into into and it just. It's really very exciting for those of us who've been in nutrition for so long and like you say have not been using fasting really in my lifetime as any kind of therapeutic measure. Yeah and listen. It's GonNa take a large army people to help get traditional healthcare the professionals to at least be willing to listen. You know this is so prescriptive in quite frankly. It's just so easy and if I if I may know the recommendation mutation for how to do this is to do this once a month for the five days for three consecutive months and then do it periodically thereafter depending upon what your goals are so so for me. There's no weight issue. I'm doing it just for sort of bad. You Know Cellular Cleanup. I've done at six times already and I've found that every time might do it the easier it gets the nice thing is that also this last round that I did. We have a new flavor variety. Because let's talk about with the PROMONK. Breath program entails. It's basically a box that shows up at your home. Scott a water bottle of hunters five smaller boxes with in there. That have foods like literally the everything you need to eat in each day's box day. One you take it out. It's basically the Diet consists of soups bars crackers olives and tease on days. Two through five. There's glycerin drink that you have which basically is helping to balance out the carbohydrate load that you have so everything is in there till order to eat the foods and you know it's not it doesn't tell you what time to eat it. You are allowed to have one caffeinated beverage without calories till the deputy your your coffee. That's fine no cream. No no no no. Sweeteners are allowed to be added. In during the time that you're doing the a prolonged and You know again. I just think it's so easy to get that in the box and do it so we have a second soup variety flavor. That's available now and then I was told come February that there's going to be a served since Friday so this way don't get flavor fatigue which is really really really nice. One thing that I do WanNa make sure that I just clarify and ask about because I know in even in Dietitian circles that I've heard people say well why. Why would you actually want to go out and buy food or purchase food to do something that if you just will fast for five days you you don't have to buy anything and I'd love for you to address that as a question? Yeah so full. Five Day. Water fasting is really difficult to do for people in. You're supposed to actually go someplace someplace to do that. There are these senators for you. Go and you're supervising. The truth is you can pass out you know. Nobody wants to be behind the wheel of a car or take talk of small kids and just pass out right so I mean there is that I've been told that you know. Some people can end up with issues. She is regarding Hike Cow Gallstone. That they're up people their their their their negative effects. Starving as your self and I do think that I realized in the process that when you are essentially fasting I mean. They're it's it's it's food but it's not a you know you're not at a buffet every day. The minimal amount of time that you have to put into the preparation is so beneficial show. Because when you're really fasting for five days I mean maybe this is just me but I don't really want to be in the kitchen. A ton sleepover the over food out by son and I were laughing about it because you don't use home with me still the semester. Oh my gosh. Every time I had a cooking can smell so I have to run away. Yeah yeah that it really. Does you know when you're only getting about eight hundred calories and it's You know your you're in a fasted state and you do feel different. I mean you feel different when you're in in in in Ketosis and you're in the fasted state you feel differently so you don't really want to be in the kitchen slaving living over the food and that was one of the easy things about it is just so people understand. Felicia kind of briefly said some of the foods that are in there and I will be sure as a part of the the show notes that go up on this lineal dot com to recap with some pictures of some of the food in the package is as they arrive but you will essentially they have this assortment depending on the day that you might have a bar for breakfast. You'll probably have a soup for lunch and dinner and lunch. soups can easily be made the microwave and the the dinner soups are like fifteen minutes on the stove. So it's very very minimal preparation and that I think was very beneficial. I want to add one other thing though. Flee shift from a personal standpoint about why I thought this whole process was super beneficial and he is probably going to really sort of surprise you and the audience is to hear me say this but I got the email so again and prolonged is just such an amazing job of like walking through the process sending you support emails als. They have people who are available to answer questions and one of the emails that I got made mention of something to the effect of like if you need a little something extra I mean not the license to let go out and fix the salad but it was. It was worded such that. It said something about you. Know a couple of slices of cucumber or a stall ca salary or something which people may be listening to that thing and we'll that doesn't sound all that phenomenal and I thought the same thing I thought i. I don't even like it cucumbers. That much like that doesn't sound like a big deal to me but after you get about three or four days in and you are beginning to get a little bit of flavor fatigue and you're you know in Kito says so. You haven't really been having a lot like crunchy foods. I immediately went to the grocery store and got a cucumber like thanks cucumber and I swear those couple of Isis the slow a couple of slices of cucumber to go along with soup that evening it was. It was a total pallet reset. And that's that's one of the points that I wanted to make for. People is again. I I learned about this and I thought yeah. Ask signed me up for cellular cleanup. Signed me up for a tough AJI. Anything for longevity helped my micro biomass all. I was all for that but what I did not anticipate but I absolutely think was probably the biggest benefits of doing this is my palate reset for plant based eating in a way that I never would have imagined vegetables tasted the you know the first meals that I had after stop a after ending the fast which actually were a part of the nutrition for longevity Andy Program Assistant Program that we'll talk about in just a minute they were all plant based very veggie heavy and it was just a complete and total reset for me Remembering how amazing vegetables and fruits and plant based eating could be as the basis of the meal. Oh plan when before that they really truth leaving on my Dietitian. They're kind of always been sort of like in the last few years especially after having kids something. That's just on the side of the plate and at and that's hard to kind of put into words until you experience it but I actually give the five day fast mimicking diet credit for resetting me and recalibrating for me a to be appreciative of the crunch of cucumber and you know the sweetness of a slice of apple an an apples never tasted like desert. Until you. You fast in for five days a minute. I'll you know you know there are some people who don't mind trunking simps- and shakes all the time and I think for those people. It's it's great but I love vegetables so I missed the shoe like Mickey this the tactile experience chewing food so even the transition diet say or recommend like going to chewing raw vegetables there. They recommend going to more soups than easing into evening. You know me it's like give me a big old salad. Just wait to chew my food. So that's you know again that's me that's my preference one thing I can say because I've also have a private practice. I've used it with some of my patients and even a lot of my friends have been asking me about using it and what most people have said that. They're actually surprised with how they can survive. And not you know after a while the body gets used to not eating and how they feel that they can eat less volume. You know. There's some people that are big volume meters. It's a great way to bring yourself down so that you don't have to eat that way. Add with one of my clients for example she and her husband did it together and her husband had a significant amount of weight to lose like she lost six pounds. He lost fourteen pounds how to make fun of her for doing her salad with grilled chicken or piece of Salmon on her salad for lunch. She was a real meat potatoes kind of guy but let me tell you. After he did a a few rounds of this and he lost over thirty pounds he started saying. Hey honey you know offered you're up and you find. I find that in addition listen to just the volume when you have been five days and you've only had the soups the bars crackers. The olives when you are you're going to then in the days and weeks afterwards make a mindful choice about what you're gonNA fill that volume with because it is you. Are you know wanting less volume. It's it it it is a more mindful choice of. Do I really WanNa grab a handful of that or do I want to sit down to this. It's it. It was an amazing reset. Now that's a that's a mental shift. Certainly me I would love for you. In addition to you know some of that you've kind of thrown around some numbers and I know that you are in no way promising anything by giving some examples but can you give some other examples of some tangible results that people I have seen might seen or things that they might be expecting. You know changes in metabolic profile. That kind of thing. Yes so you know there are. There are improvements metabolic edibala profile It varies from person to person in terms of where the research is you know about the weight loss. Act Tell you average numbers but the truth is it varies by person. If you don't have a lot of weight to lose you'RE NOT GONNA lose a lot of weight now But some things that they're looking at as a company in terms of things that no we we we talk about our cyriaque protein markers go down like clamato markers deathly go down like I won Stem missile regeneration markers. We see that. There's some improvement stay are so those are some things you know high can talk about my personal experience with it. I saw improvements in my in my personal total cholesterol Me My end of one and not was between the second and third round of doing the prolonged Rowlonin just happened to have my annual physical actually my annual physical coming up again this week. So I'm really excited. You know I'll probably get my blood work done next week and take a peek at that. So I'm looking forward to that. I mean. Do all the right thing so I mean there are for many people. There are different markers. I know that for some people with glucose numbers go down. I mean certainly weight loss is part of your equation and what we know that. Is that correlates highly with weight loss. Is that you know you're going going. If you're if you have weight to lose and you lose weight you will see him prevents than blood pressure. You'll see improvements in your heart rate and blood glucose in your cholesterol levels so those old things you with rate reduction go down so we know that that helps you know. So there's there's always that that's associated with Wade's Some people will note that they have more alertness. They feel more alert. They have more energy. There's some people that feel like they don't have a lot of energy. I think one of the other Nice things that the the company offers that you touched upon was the coaching that they offer which is free coaching. That comes along with your purchase prolonged. So we have certified or coaches. That can help you out a lot of experience to help guide you through those days where maybe you're having challenges that and I'm glad that you were utilizing emails that they have as well because you know it's there for reason the company is only three years old and you know they're all my God there's gotta be hundreds of thousands of people that abused it already. which is so exciting again? I really do think that this is a way of the future. I think that it's a great way to get people people to be more mindful about the food that they eat and certainly can appreciate how good it was real Ludwig with all done and you know what I want to talk about sue. Because there's there's so much emphasis on You know people talk so much about protein in the Diet is very high and sat with small amounts of protein and small amounts of carbohydrates in it and again. That's not meant that we're not meant to eat like that all the time that I say that as a caution to people. Because you know the way this works is that we don't trigger the nutrient sensing pathways and what triggers a nutrient sensing pathway or definitely carbohydrates and protein. So I just swamp people to be mindful of that that this idea that you have you know even if you look at my plate with you like it heated. I mean three quarters orders of my plate supposed to be plant based. It's not supposed to be you know all protein and I think people get crazy about eating protein and excessive excessive amounts of protein. And I don't and I don't want to take away from protein plant sources of vetted better there but I think people are so concerned that they need to overcome protein. And I would caution people about that as far as health. Bon Jovi again. Like if you go to the research search if you look at eating habits of humans that live to be a lot older than you and I are right now you know what they eat they eat mostly plant paced you. They eat small amounts of admiral source protein. You're physically active daily. They have a purpose they have they. They don't have a lot of stress in their lives. They get a lot of asleep. I mean they don't smoke. They don't drink excessively in there. A lot of components to healthy lifestyle in prolonged is just one of them in food is just one part of it. I just want to remind people all about a whole lifestyle that you know we should all be working towards in this great Beta to do a little reset Ariba and and continue and in. That's for me one of the exciting things about working with this company. I am so glad you brought up the information about protein and nutrients syncing pathway people. Who have been listening to this podcast or following me for a while? We'll probably identify and when you say. Some people are just fanatical about protein. I have been one of those people and Felicia. I am here to tell you that after going through this experience after reading DR Congo's book look after listening to him. Talk about all the longevity research the blue zones the centenarians and how they eat. It is really elite blown my mind and challenged my sort of historic thinking. I mean historically. I've thought of protein as sort of insurance policy for your muscles for aging. But now I mean I. I realized that there is research that will show that in terms of muscle preservation. But when you really follow and listen to what he's talking about and all the research that he's looked at in his pillars of longevity. You're really see though that those are not the diets of people who are living helpfully into this long long health span lifespan. That you're talking about and it's it's it's been something that's done a real reset for me. You mentioned the nutrient sensing pathways. I know that's pretty deep science but if you can just expand on that a little bit so that people understand what you're talking about because I know with protein and carbohydrate it kind of turns it on and the idea is that we actually don't need to be turning it John so much all right so if you think about it About fifty years ago protein engine Attrition was a problem in the United States which is at a conference France beginning of October. The fiftieth anniversary of the White House conference on nutrition and health. Right so that was a problem. So it's not a problem anymore. In fact doc was going to Grad School to Change Chris to become a dietician. At a table. This chemistry courses I avoided in college. I had a professor who was from the Caribbean when we got to the part of our chemistry course that was about macronutrients. She said you know. I came to America because protein was cheap. I have to tell you I've never ever ever forgotten that it is. It was so profound a statement today. And if you think about that and I'm not saying there's a because in fact I'm GonNa make a correlation statement but if you look at cancer if you look at diseases I mean I feel like Over consuming protein and when I was at at this conference on upset the first global summit on fasting last year. Yes you're gonNA number and a colleague of mine is very well. All known famous physician said to me. So what do you think about all this stuff. You know what I mean and consistently researchers were providing their research not just on fasting mimicking it on other fasting modalities and health outcomes and a lot of talk was about lower protein intake. And you know we think what's I'm also an exercise physiologist. I understand the way the body works. It's not about consuming protein to maintain muscle mass. You have to exercise. You know you have to do resistance exercise. You need to rest We could only utilize protein in quantity that we need it. And I think the idea of excessive protein or eating too much the body can make do without with less amount of it you know not going not not not depleting yourself completely of protein Over a period of time that definitely causes harm and impairs the body's immune system and function. But I think this idea that you know when we're eating excessive amounts of protein. What is it crowding out that? We're not eating in most cases. It's carbohydrates People are afraid to carbohydrates. We have demonized. Shut the word sugar so people every carbohydrate sugar and I I think even as healthcare professionals using the word carbohydrate sugar synonymous sleep has not done the general public any benefit at at all it's created further confusion for people put suspend crowded out. Is eating eating. More high fiber foods eating the different colors of the rainbow. Now how you experience with nutrition for longevity which is like the second part of our program you know people are not getting enough plant based food period. I it's exciting exciting vegetarianism. Veganism are gaining more traction right now and more tension being a plant based in our colleague in front. On Jackson Jackson Blattner creative determine plus Attaran her diet many years ago where you're eating predominantly plant based with salt small amounts of animal protein. I think there's the real value in that if you look at all the benefits of eating plants and what they think about Mozammel see plans. So why aren't waiting glance to you. You Know I. I think that I think that that is so important. In terms of health and the body and ideal ideal foods should be eating in terms of foods nutrients and putting into our body to help our body thrive and be healthy and to ward off diseases. Right now there's five colors rainbow. She she eating every color of the rainbow every day. And it shouldn't come in the form of skittles exactly exactly eminence. You know. That's not the way to do it. No and that is is actually a perfect segue for us to talk about nutrition for longevity the plan that I got to experience after I finished the five day. A fast mimicking diet that you just alluded to because it is so holy plant based so walk us through what that program looks like Mike but not just yet millennial friends. I hate to do that to you but I'm GonNa cut today's interview right there. I think it's really important to hear and digest everything everything that Felicia had to say about the research behind the five day fast mimicking Diet and then come back tomorrow and let you year about the nutrition for longevity program that is affiliated affiliated. But it's very different experience. It's more of a meal service experience that I again got to enjoy free of charge as a follow up to the five five day. Fast Mimicking Diet again. I also want to give you some closing wrap up thoughts about the transformation that I felt physically and mentally in doing doing both of these and didn't want to add that to this episode which is already very full of information and I appreciate the time that you have spent spent listening to it today. So if you want to hear the information about nutrition for longevity as an experience and then also just my overall thoughts about how transformational this whole process was remained. And please log into your podcast tomorrow morning in download that episode and with that I will wish the best rest of your day and I will talk to you soon.

Dr Felicia Stoler Felicia Dr Meltzer Longo Dr Felicia stoler L. Neutra registered Dietitian Reagan Jones researcher Felicia kind Neutra Dr Vaulter Nobel Prize Middle School obesity Ketosis New Cell Development Jj PROMONK Jackson Jackson