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these are really important Health tools that are not being discussed but this is how we should be looking at health so
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the first thing is do Mindy pelts the renowned health expert is back and she's on a mission to empower people to take
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control of their health through fasting nutrition and lifestyle changes we are in a crisis of health and your health
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right now may not be your fault but it is your responsibility so I have questions what is the lie about the food environment the biggest lie is that that all food is safe there are foods that
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are medicine and there are foods that will build disease how do we need the difference learn to read an ingredient
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label so the first thing I do is I interesting are there foods that are cancer feeding yep so there's processed Meats Sugar's a biggie the toxic oils
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and donuts juice boxes horrific how important is our liver in all of this the most important is there any symptoms
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of an unhealthy liver yes they call them checklist first you can look at the bottom of your feet do you want to put
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it up on the table no cuz people will sell pictures how many times a day do you think we should be eating great question
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and studies show us that the longer you spend not eating the more your body heals itself and starts to burn belly
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fat but a zmek has a tool for achieving the same outcome but one of the biggest consequences we've seen is this is why
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I'm such a fasting fan what are some of the Lesser known benefits of fasting there's a whole bunch of them but I'm
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going to say the biggest biggest thing is we've just hit 6 million subscribers on the D Co um so me and my team would like to do something we've never done before as little thank you and we're calling it
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The di a subscriber raffle and here is how it works every episode this month we're going to pick three current
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subscribers at random and we'll send one of you a 1,000 voucher one of you tickets to come and watch the dire SE
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behind the scenes live with our team and one of you will have a 10-minute phone call with me to discuss whatever you want to talk about if you're a
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subscriber you're in the raffle thank thank you from the bottom of my heart for allowing me to do something that me
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and my team love doing so much it is the greatest honor of my lifetime and I hope it I hope it continues uh off into the
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Future Let's get to the [Music] episode Dr Mindy last time we sat here the conversation we had reached more than 10 million people across YouTube
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and Spotify and I player and Airlines and everywhere and I was looking through some of the feedback from that ation and
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there's two of these top comments that I pulled out which I think kind of capture the impact it had on so many people the
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first comment is from A lady called Anne and she said Dr Mindy changed my life I
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started intermittent fasting six months ago after I watched this podcast and I've dropped £18 and have never felt or
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looked better the second comment I pulled out was from a 57-year-old lady who said going through
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menopause morbidly obese going through a lot of stress in my person personal life and fasting because if Dr Mindy has
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finally saved me I've been doing a 36 to 48 hour test every week to fast and it has really bolstered my confidence and I can now do really hard things thank
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you wow there's so much on that one there's so much on that one that second one I mean that's that is
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empowerment those two got empowered but that last woman got really empowered she
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did that for herself and she knows it as she can do hard things she is absolutely
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right it has really bolstered my confidence and I can now do hard things it's not typically what you think
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of when you think of fasting that it gives you confidence and the ability to um do hard things in other areas of your
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life yeah yeah and you know that I I've heard you interview guests like this and
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I heard many people talk about how easy we've made life right now you know you can sit on your couch and you can you don't have to get off the couch and food will appear at your door and you can
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control your TV your TV and you can call a friend and there's so much you can do without even moving it life has gotten
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so easy that we are losing that ability to really learn how powerful we are and for women it with health it it's gotten even worse so what I love about that
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comment is that she took the information she applied it she got a result kind words to me but she deserves all the credit and she feels different
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not just physically but emotionally and and what she's capable of like those are
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the comments that just blow me away because only you can close your mouth and nauy and I guess it tells you something about yourself when you're able to do that which is I guess resisting some kind of
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Temptation Y which is you know you're building evidence with yourself that I am the type of person that has control
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and autonomy over my destiny and it's remarkable how much that must impact your professional life your relationships your all these kind of
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things your ability to put other boundaries in place in your life yeah um and it all starts with the simple discipline which is you know fasting
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yeah were you were you surprised at the impact that this book fast like a girl had
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it it has blown me away um I knew when I wrote the book that I had a formula that
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worked because I had spent 10 years in my practice using it with women I'd seen the kind of results like you just read over and over again then I took those results and I took them to my YouTube
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channel and I started teaching it on YouTube and I and I don't know if every YouTube uh Creator does this but I would
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always ask questions and I would say to people give me answers as to how this is working for you and then I had a team of
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people that went in and gathered those answers we looked at patterns and that's how the information in fast like a girl
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was born is it was not just an idea it wasn't just science but it was when I wrote it it was like oh we already seen this across hundreds of thousands of
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women that it's going to work but you never really know until you put a book like that out into the world how it's all going to unfold and how it's going to be received
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in in a year and a half worldwide 77,000 copies of that book of on all styles that's audio Audible and ebook and hard cover uh the amount of reviews
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positive reviews the amount of DMS we've had I had to double my staff to be able to answer the DMs like I I have actually
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picked the book up more than 10 times and asked myself what did I put in there like why is this connecting so much because there's
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something where women just were finally given a tool that worked and it didn't cost money and it didn't take time and it didn't give her power away and she saw that and and that that part blew me
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away is that is that why it connects because it's not expensive complicated it's not um something you need a prescription for yeah yeah well think about it you go
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into your doctor's office you have a long list of symptoms you give those symptoms over to your doc doctor he or
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she gives you an official title of that symptom you're like oh finally somebody understands it and so you go and maybe you take the diagnosis the prescription or the treatment you go fulfill the
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treatment let's say the drug Works you're like the doctor was amazing the drug was amazing there's no empowerment
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in that at all now if the pill doesn't work then what ends up happening is you go back to the doctor and you're like hey pill didn't work and the doctor says okay well let's try a different pill and
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then you try a different pill and you do that like three or four times and if it still doesn't work then what happens is
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now you go to a different doctor you're like I got to go to a different doctor this one's not working and we keep
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Outsourcing our power looking for answers somebody show me somebody show me but with fasting what happened is we
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showed this idea of metabolic switching where there's a time to eat and there's a time not to eat and the longer you
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spend not eating the more your body heals itself and that concept I think women had never really had had grabbed before and it was a a tool that was so
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available they could listen to your P to the podcast we did and apply it like an
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hour later and all of a sudden again the only person to give credit to is yourself and so I don't I mean maybe exercise exercise would be that tool
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what other tools do we have that make you feel that powerful that quickly what is if someone has never come across the concept of fasting before which I think is probably quite um implausible now but
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can you give me the sort of the sort of like evolutionary basis for fast thing why does why does it help and where were we told a lie like where did we take a wrong turn in the last thousand years
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which made us I don't know just become really gluttonous and have five meals a day and so on well let's start with how
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what fasting is and then I'll dive into the L the lie I have a lot of thoughts on the LIE um if we go back to hunter
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gatherer days you know we I one thing that blows me away is that the human body we're living in is literally the same it's the same as the hunter gathers but
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what we're sitting in what we're exposed to the physical emotional chemical stressors that are handed to us every
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single day is completely like opposite what the Hunter and gatherers were doing so if I go back to the Hunter and gatherers they came out of the cave they didn't have door Dash they didn't have a
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refrigerator they didn't know how to get food they had to go find food now if blood sugar is going down and they've
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got to go find food and they pass out you know 100 yards from the from the cave then we wouldn't be sitting here
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right now but that didn't happened what happened is they went out to go hunt and
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the longer they were away trying to find food the more they metabolically switched into this other fuel source
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called the ketogenic Energy System I like to call it the fat burning system because what their body did we were like
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a hybrid car the body was like okay blood sugar's going down okay time to switch over to our other fuel source
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we're going to pop in and start burning fat and make a ketone and then that Ketone went up into their brain
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sharpened their focus and made them even stronger to go find food today we don't do that we don't ever lean into this other system that
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our Hunter and gather ancestors had to lean into we don't have there's so much oversaturation of food and ideas and stimulation coming at us that we never
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had to there are like biological processes in our bodies that we're not even accessing anymore but they exist I
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I think you and I talked about this last time uh in the book I talk about something called the Thrifty Gene
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hypothesis now it's a hypothesis and the idea was the humans that came out of that hunter gatherer time had a gene that allowed them to switch over into
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the fat burning system and make it a ketone in the absence of food and so all the people that survived that time period they morphed into what we're
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looking at as each other right now because the ones that didn't have that genetic profile didn't live so they
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they're no longer with us so now we're sitting with this Thrifty Gene inside of us eating all day and what they believe
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is happening is that because we're not accessing that Gene that the people that are suffering now is on the opposite are the ones that are not tapping in to the
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fat burning system the ones that are not accessing that are actually killing themselves because they're not in
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alignment with their own biology kind of have a lot of empathy for them in some respects because of you know it's it's
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difficult isn't it when we're surrounded by this much free cheap glucose sugar you know carbohydrates to fight
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back against the environment you live in kind of what we're asking people to do it's like fight their natural urges
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presumably the brain it also has a gene which says listen if you see sugar you better grab it and put it in your mouth
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yep and there's some microbes doing that too oh really yeah yeah there there can be fungus in your gut that tells your
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taste buds hey I need more sugar because they got to stay alive M are our taste buds have been completely hijacked by
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all the chemicals poured onto our food so we don't we get so much dopamine now from food that sometimes all we have to
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do is walk into a grocery store and look at our favorite food and see it in the aisle we haven't even picked it up put it in the the basket we're like ooh that
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potato chip I love that potato chip and that's creating a dopamine response in our brain because our bra our our brain
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knows when I eat that I get dopamine and what is the LIE then we talked about the
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lie that's been told to people about the food environment about five meals a day Etc what is that lie and why were we
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told the LIE the biggest lie is that all food is safe not all food is safe and a part of
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that lie is I can walk into my grocer store and it's already been vetted for my health now I can tell you in the America that's not the case we have a category
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of food called grass generally recognized as safe in our country and basically what the FDA can do is the F
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FDA can put chemicals under this category when it hasn't been scientifically proven to be safe they
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can repackage them and put them in this category of generally recognized at safe
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the idea is that we have a innocent until proven guilty philosophy around food and it's even gone even even even further where within their own in
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Administration in the FDA people are saying that the f is silent they don't care about the food and then if you go even further and you think about it how
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do we have Food and Drug together in the same Administration if we really cared about food
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we would actually pull it out separate and we would have a bigger better analysis of food so the LIE is that all
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food is safe that's not true at all all there are foods that will are medicine and there are foods that will build disease and just because we call them both food doesn't mean they're safe
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you have to know the difference how how do we know the difference well the first thing is learn
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to read in ingredient label so which then do you know how to read an ingredient label I would say no so the first thing I do on every anything that's packaged is I go straight to the
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ingredients and it this is so easy all you've got to do is look at those ingredients and ask yourself do I
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recognize do I know every single one of those ingredients and if you don't entertain
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yourself and go look them up I I actually did this with my nephew years ago he brought me some frozen waffles
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and he's like hey are the what do you think are these safe and I said read them out loud to me and he started to
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read them out loud he was like 14 years old at the time he started to read and he couldn't get through like the third ingredient in was a chemical and he's
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like I don't know how to pronounce this I said go look it up I want you to Google it and look it up and tell me
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what it is and he came back and he's like wait a second what I just found is that's a cancer-causing chemical I said yeah yeah you're right it is that's what the
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that's what's happening is that these chemicals are allowed in our food that promote disease and so then once you
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have that idea and you know the ingredients are the most important and you follow is it a chemical is it a real
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food then the next thing you can do is really stay away from anything with an ingredient
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label like when you go into a grocery store walk around the outside don't go into those middle aisles go to the
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refrigerator SE sections go to the fresh food if it doesn't have a label it's it's it means it's its authentic self so that it didn't they didn't denature it
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they didn't change it it came from the earth or it came from an animal whatever your ethos is around there but it it
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wasn't in put into an altered state because what they do is they put these things into Altered States so that they
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taste better and they highjack your taste bud so you'll come back for more or they put it into an altered state so
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that it can last longer on the Shelf and if it lasts longer on the shelf that chemical is lasting longer in
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you the lie around frequency of eating because you know when I grow up I I breakfast lunch you might have something a couple of snacks and then have dinner and then you wake up the next day and go through the same routine
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of just basically eating every waking hour of the day that you can and snacking in between who told us this lie
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and is it a lie because it kind of seems to be the antithesis of fasting yep well from what I can find
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and I'm sure there's lots of ways we've perpetuated this lie but breakfast is the most important meal of the day was a
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ad slogan for Kellogg's Corn Flakes back in the 70s so Back in 1970 they had a hot new cereal and the ad was eat it breakfast is the most
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important meal of the day here we are in 2024 and people are still perpetuating that ad slogan so I've actually looked into the re Arch on like if I eat more will it
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speed up my metabolism uh from what I can tell from the research I can't find that now it
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let's say we just leave the research out of it I would like to meet a human that has
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eaten six meals a day and found that that was a metabolism stimulator like I don't know very many people that say that so it it's like a
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cultural lie that just got sort of passed down and what happened when the fasting research came out now you know people like volter Longo people like sain Panda like big fasting researchers
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what they figured out was oh wait if we compress our eating into a certain time period like our ancestors did and we left longer for fasting there's something magical going on here and
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those were the Giants that started to show us that actually Tim restricted eating is the most important thing thing
00:19:29
that we can be doing when it comes to food what about calorie restricted eating and how does is that the same
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thing no thank you for asking that so let's let's let's talk about both of them in an everyday kind of scenario so in time restriction you are saying I
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have a certain time in my 24 hours where I eat I compress my eating window and then I have a time where I'm fasting so I have an eating window and I have a fasting window okay and I get to decide
00:20:00
how long how compressed that eating window is and how long that fasting window is the longer you go in the
00:20:07
fasting window what you're doing is you're turning on these different healing mechanisms and and that is
00:20:14
independent of calories coming in or not coming in that is dependent on nutrients
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not coming in that is dependent on glucose going down and switching over to burning fat so you make a ketone that
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has nothing to do with calories when you come over to calorie restriction you're saying I'm going to
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have X amount of calories a day I'm going to Output x amount of calories and I'm going to do that all day long so
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very different philosophies to me like it you're you're creating a internal mechanism with time restriction that is going to stimulate a healing process and
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it's nutrient deficiency along with glucose drop it doesn't have to to do with calories as it relates to fasting since we had the conversation something really
00:21:05
massive happened in culture which was this word a zmek became really popular and the drug of zek became really popular I know there's various types of it w GOI or something else there's lots
00:21:16
of different versions of it but fasting as a tool is now quite established but a
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zmek has a tool for achieving the same outcomes what's your thoughts on that yeah so now first I'm just going to say
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I'm not an OIC expert so I can't tell you the mechanisms behind that what I will tell you is that again I'm a
00:21:37
supporter of the everyday person and the first challenge we have with OIC is the
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cost so is everybody going to be able to afford that to be able to improve their
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metabolic health I I I'm a I'm a supporter of the single mom who's working two jobs and is trying to just
00:21:55
put food on the table and O at $800,000 us she's not going there a month is is it a month okay so the first thing is it's unattainable for so many people second thing is that we've got a
00:22:10
challenge with some of the side effects now there's been a lot of debate about that and like you know the nausea and
00:22:15
all that like what is that um and some people have it some people don't so you have to personally decide if that works
00:22:22
for you or not the third issue is that and and this is a in really interesting recent stat is that within two years people 70% of OIC users are off
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OIC I don't know if it's cost I don't know if it's discomfort I don't know what it is but long term that's not a
00:22:43
phenomenal solution so with that in mind let's unpack what the what's happening from a symptomatology point of view with OIC and the biggest thing is you are not
00:22:55
hungry okay so I can tell tell you thousands and thousands and thousands of comments those two women you started this podcast off with when people learn how to do a a fasting lifestyle their
00:23:09
hunger goes away it it is very now I've never taken OIC so I can't tell you like
00:23:15
per se that if it would be the same experience but when you learn to metabolically switch your hunger goes
00:23:23
down because without food you go into this ketogenic Energy System you get a ketone it turns off hunger so the biggest the biggest con one of the biggest consequences we've seen in the
00:23:36
millions of people we've seen build these fasting Lifestyles is they go I just I'm not hungry anymore I can relate
00:23:43
yeah when I did a I did a ketogenic diet for a while my Hunger levels seem to drop as well is that a similar thing yeah so cuz your blood sugar is stable okay so you're not getting the spikes
00:23:55
and drops and spikes and drops okay that Mak sense and and there's that much of the reason why you end up losing weight
00:24:01
because you just end up eating a little bit less as well as you you know you're staying away from glucose and stuff but yeah it's two it's that and then in
00:24:08
order to make a ketone you have to burn fat like think about it let's put it in OIC terms it would be like going to the
00:24:15
pharmacy and in order to pay your OIC bill you had to give them a little piece of fat and then of your fat mhm and then
00:24:25
you came home with the shot you plug it in and now you're not hungry okay that's what fasting is doing is
00:24:31
fasting is using your own fat to make this byproduct called a ketone so you're losing weight in the process of making
00:24:37
the Ketone and then the Ketone goes up into the brain and actually shuts off the hunger hormone and now you're not
00:24:43
hungry can't you see a world because I think with um again this is my very limited knowledge of medicine in the bio
00:24:49
biotech and pharmaceutical industry I think what happens with patents like medical patents is eventually they expire I think they expire after about 10 years or something like that so
00:25:00
eventually the a zmek patent is going to expire which means that other people can
00:25:06
produce that drug um I think the cost will eventually therefore go down especially as other people start
00:25:12
producing other iterations of the drug yeah that becomes this price War um and you'll have all these different versions
00:25:17
of a zek but at lower cost can you foresee because I think I can a world where most people in the western world
00:25:25
are taking some form of a zmek to suppress hunger and it's it's casual I don't I don't know if I want to see that I I mean the first thing I'd like to see is some long-term studies on this I'd
00:25:36
like to see let's let's give this a little bit of time to see what how it unfolds in the culture and how people
00:25:42
react to it and then we have to ask how are are we studying this on women I'm gonna I'm GNA be the fierce advocate for
00:25:49
making sure that this gets researched on women so if we look at that world I would say okay I'd only be willing to entertain that thought if we have some
00:26:01
real clear data showing us longterm 20 30 40 years that it's going to be safe second thing though that I want to say on that and this I go back to what you started this with do you feel empowered
00:26:15
Ian I know people are happy they're like oh my God I finally lose weight they feel really good in their body like I don't want to dismiss that and I'm not
00:26:22
here to take that Joy or excitement away from somebody who's losing weight with those empics I think a fasting lifestyle is a phenomenal pair to OIC if that's you but
00:26:34
what I hear when people lose that amount of weight that's is that when you look at them you're like oh my God you lost so much weight they're like yeah I'm on OIC the ones that are like I'm going to
00:26:45
own it okay so OIC got the power when I see somebody who lost weight from a fasting lifestyle what they say is yeah I started to learn how to fast and there
00:26:56
is an internal power that I did this for myself so again we we rob them of that internal experience if every cure including weight loss is going to be found in a pill how are we going to
00:27:10
believe in our own bodies you know the most interesting take I've heard on why as zek might be a really negative thing for society is actually the point you just made about
00:27:23
discipline and about you know we talked at the start of this conversation about the Comfort crisis and how everything's getting easier we can date and eat and
00:27:31
whatever else from the comfort of our own home and now with AI coming into the world where we're going to have ai agents where we can tell our devices to
00:27:38
go do things for us you've play it forward a couple of years you're looking at a world where we really don't have to do anything like we don't have to move
00:27:44
we've really optimized discomfort difficulty challenge out of our lives and now as zek offers another solution
00:27:50
in that regard I know I know that it saves lives and I think that's a really amazing thing and if I was in such a
00:27:55
situation I would take it if my friends family children were I would I'd be the first to U make sure that they were
00:28:01
taking it to save their lives but you know if we look back through history we've trade we've made this trade-off
00:28:07
and regretted it repeatedly we've kind of chosen comfort and um convenience at the expense of something else which we only find out 10 or 20 years later where we go oh my God Jesus maybe having these
00:28:19
devices or being able to order food like this or whatever else um was a bad idea
00:28:24
but we won't find out for 20 30 years and it's it's really interesting to see this almost counter movement in culture
00:28:30
where people are now this sort of um counter movement of people that are choosing difficulty the ice barath right
00:28:37
the hydro marathon where they're running AC you know what I mean and that feels like the counter movement to this sort
00:28:43
of comfort crisis um but as M actually categorized as part of the Comfort crisis because of the comment you I read
00:28:49
at the start from the lady who said it bolstered my confidence and I can now do hard things yeah and and do people say
00:28:56
that with OIC I mean it's a really interesting point and you know my general ethos on health
00:29:06
is that we should be looking within and what we're capable of doing to heal I am
00:29:13
not a fan of Outsourcing our health and this can even go down to the idea of of ketones there's a lot of exogenous ketones out there and people ask me all the time should I take exogenous ketones
00:29:25
and my feeling is let's get you learning how to metabolically switch so you can make your own Ketone first and and if we
00:29:33
have to go into an exogenous Ketone we will but the I don't that's another Outsource like we just keep Outsourcing
00:29:39
and Outsourcing and Outsourcing until we do not feel powerful in our own bodies and 20 30 years of that is going to be a serious human crisis I think it's I
00:29:51
think the principle that if we don't do anything uncomfortable today we kind of just dis defer the discomfort into the
00:29:59
future is a really wonderful principle to live by you know what I mean like it's and I'm not saying that in the
00:30:05
future you're going to necessarily have a health a physical health issue or metabolic health issue if you're
00:30:11
choosing comfort in terms of your metabolic treeses today but you might have a relationship issue because you
00:30:18
didn't learn you know to deal with discomfort have uncomfortable conversations you know so it's
00:30:24
interesting it's just these principles for life and one of them also is that I just think really wonderful principle that I live by is that everything has a
00:30:30
cost and whenever someone presents you with the idea that there's a miracle drug or a miracle cure it's because we
00:30:37
haven't figured out the cost yet and the uncertainty of not knowing the cost for me is terrifying I'd rather someone said
00:30:43
listen this isn't this drug isn't perfect and it has all these issues with it and you're going to suffer in this way but is the trade-off worth it for
00:30:48
you then to present it as a a miracle drug and I kind of think asmc right now is viewed as a bit of a miracle drug
00:30:55
which scares the hell out of me right yeah and again we need we need more time with the long-term studies and I you know I I think what's confusing about OIC is it does have some amazing
00:31:08
upsides and so we can't just totally villainize it it's like oh there's some interesting things to learn here and
00:31:14
people who are in a massive metabolic crisis it can be a Lifeline to get them out but again a line that I will
00:31:21
continue to hold is lifestyle lifestyle lifestyle there is no free pass when it comes to your health you h i mean we can
00:31:27
hack in from many different directions we have some pretty fast paths to health like you know learning how to
00:31:32
metabolically switch but in the end there you are going to have to make Health your responsibility and you're
00:31:38
going to have to work for it especially as you age and diet is a is um is one of those
00:31:45
things that the consequences of a bad diet making bad dietry choices is kind of invisible today you might not feel great or you might get a little bit of a
00:31:52
stomach ache or whatever or feel a bit bloated but it's almost like sewing seeds for your 100y old self that you
00:31:58
know you don't yet see the consequence of and this is why I think diet has to become a bit of a religion to some
00:32:03
degree you don't see the ential damage you don't see the shifting of your gut microbiome on a on a daily basis oh you
00:32:09
know I used to say this all the time to my patients I would say everything you're doing with your lifestyle now is
00:32:15
preventing you from diseases you never knew you were going to get because you'll never get them so you didn't even
00:32:22
know that the 5 a.m. workout that you chose to get up and go do is going to actually save you from Alzheimer's 20 years from now you have no idea the
00:32:33
fasting lifestyle that you committed to is actually going to save you from some kind of hormonal cancer like the list goes on and on because you're doing it today to prevent tomorrow you don't and
00:32:46
so there's no like reward on that front because prevention doesn't come with like a ribbon you use the word
00:32:53
ketones and you used in the context of fasting does that mean that you're an advocate of of the ketogenic diet
00:32:59
because this the word is the same yeah thank you for asking this because this gets confusing a lot um I'm an advocate
00:33:05
of pulsing in ketones and my way of encouraging people to do that is through fasting why not the ketogenic diet so the ketogenic diet has some upsides just
00:33:17
like OIC has some upsides and it has some downsides so moving processed carbs out of your diet is always a good idea bringing your carb level down so your
00:33:30
blood sugar comes down always a good idea but when the ketogenic diet came out what ended up happening is people were just eating meat or eating you know
00:33:41
fat and they were weren't eating any fruits and vegetables okay for women fruits and vegetables are really
00:33:48
important you got to have that fiber to feed a set of bacteria in your gut that break estrogen down so I that's why when
00:33:55
I talk about keto I always say it's ketobiotic I brought the carb level back up I was like yes stay off of processed
00:34:03
carbs but if you want a ketone you're going to get that Ketone by attaching a fasting window to every single day and learning to metabolically switch so you
00:34:14
get over here and you make a ketone from fasting not from manipulating your food
00:34:19
over and over and over again which has a long-term challenge how long do I have to fast for in order to metabolically
00:34:26
switch Yeah so eight hours is usually what they say where the the system starts to move from sugar burner to fat
00:34:33
burner it usually takes about four hours to get over there so we always say 12 for additional hours okay so well yeah thank you for pointing that out so 12 hours and now you're pretty much over
00:34:47
into this fasting window your intelligent body what it's doing is it's saying it's been 12 hours glucose hasn't gone gone up and we haven't had any nutrients
00:34:58
well we're going to switch into our other fuel source and we're going to burn fat to make a ketone so everybody's
00:35:06
a little different because some people don't switch as easy some people take a little longer to make a ketone I mean we
00:35:13
we saw some incredible hurdles that people hit trying to get into the fasted state that were because what I call their metabolic switch was sluggish they had never really practiced this before
00:35:25
and so it didn't when they were going 12 hours all of a sudden they weren't making a ketone and they were just
00:35:32
hungry and so what we started to do is teach them things like okay let's this is this is a large reason why the new book is around is because I needed to create a food manual to help them clean
00:35:44
up their food system so they could switch over into the fasted system much easier if I'm drinking you know coffee or water or these kinds of things is that going to interrupt the process of
00:35:56
metabolically switching you should be fine with water now I have definitely seen some really extreme cases where
00:36:03
people even have a blood sugar Spike from water but very extreme uh coffee most people would do okay with coffee uh it's what you put in your coffee that's a problem if it's just black coffee
00:36:15
black coffee should be fine okay now make sure it's chemical free don't don't you know make sure it's organic like
00:36:21
there's a like make it make it clean so those two are pretty are pretty good um teas can be fine to drink in the fasting window um what are the common mistakes
00:36:33
people make when they're in intermittent fasting that or you know the common myths around the process that someone
00:36:38
who thinks they know it's mittent fasting could well be making so if we stay in the fasting window idea um I'll
00:36:46
tell you a couple of that I've seen like people drinking diet diet a diet drink that has chemicals in it and so and or
00:36:54
or a synthetic sweetener that actually s imates hunger so you know some of the diet drinks that are out there there's a whole bunch of them so people think I can just drink if we go with the mistake
00:37:05
people just think I can drink whatever I want then it's just not eating I've even had questions of can I can I do fruit
00:37:12
juice like no it's not not eating you're trying to get your blood sugar down so you switch over into this ketogenic Energy System so I would say the fasting window people can trip over themselves a
00:37:25
little bit then I would say you know of course women specifically fasting all the time that's why I I did Fast like a
00:37:32
girl was women needed to know how to fast to their Cycles uh the other mistake that uh
00:37:38
people make is they think well they don't have to clean up their food and that's your that's your you know that's
00:37:43
your prerogative but if you clean up food your food system you're going to make fasting a lot easier so I think
00:37:50
those are some of some of the biggies I would say other ones that might be helpful for people listening and I'm thinking about the conversation with
00:37:56
your girlfriend friend is thinking that there's a one siiz fits all for fasting like some people like to skip dinner other people like to skip breakfast I
00:38:08
have plenty of people in our community that do lunch to lunch fasting you get to decide where your eating window goes
00:38:15
it's not a there's and you know there's a lot of theories like I'm a big fan of eating the light don't eat in the dark
00:38:21
when you eat in the dark melatonin's in and melatonin makes you more insulin resistant so EA in the light and just
00:38:27
make that your fasting window look at the what the light patterns are so there's some really good evidence there
00:38:33
but it's all customizable to you and your lifestyle oh I have I have patients and friends who are like sitting down at the table for dinner with my family is
00:38:45
the most important moment of my day and that happens at 8 o'clock at night and so I'm like great eat then enjoy that experience and build that maybe your
00:38:56
fasting window is two to nine or 10 you must have so many people that listen to your work read your books and then they still can't do it they still can't fast
00:39:09
they still get beaten by the hunger craving that comes at 11: p.m. and then the next day at 8:00 a.m. it just wins it just keeps winning and they're listening to you over and over again but the hunger cravings the sugar Cravings
00:39:21
just keep winning and they just keep failing at this idea of fasting you know I it's funny because maybe I just don't
00:39:28
see it as much I mean we've get hundreds of thousands of comments across our socials you know every week and I try to
00:39:35
I try to keep a pulse on them um but so I may not see all the maybe the people who can't fast maybe they don't leave comments even so um but there was a really interesting study called the
00:39:47
Every Other Day Diet and the other Every Other Day Diet this years ago was a researcher who took a group of people
00:39:54
who were in a metabolic crisis and like they're cholesterol was high their hemoglobin A1c was high their liver
00:40:01
enzymes were off blood pressure I mean everything was bad and they were eating the Western Standard diet and she said
00:40:07
you can eat whatever you want but you're going to do it every other day so one day eat go to town one day you're not
00:40:13
eating at all you're fasting all day and then the next day go to town eat whatever you want and then you're fasting and you're going to do this for
00:40:19
a year and so they ended up doing it for a year now I want to point out there was
00:40:24
like a third of the people that dropped out of course so we have to like point that out um but everybody that stayed in
00:40:31
it at the end of the year all their metabolic markers improved they lost weight but the thing that shocked the
00:40:36
researchers the most is that their taste buds changed what they craved changed so
00:40:42
when they hung in there and they did it over a period of time all of a sudden they went from cha you know craving a
00:40:48
hamburger and fries to create to you know craving a salad with some protein on it and that was very unconscious and I've thought a lot about that study
00:40:59
and like why did that happen and I believe it happened because of the microbiome changes our taste buds are
00:41:06
not always a brain decision sometimes they're a microb decision and if I have a set of bad bacteria because I've been
00:41:13
feeding bad bacteria you know these toxic foods then yeah I'm going to keep craving it and yeah this gets difficult but if I stick with it long enough if I keep fasting and trying it and
00:41:25
experimenting with it and I I make enough progress that I can change my microbiome then there's a door in
00:41:32
because now my food cravings can start to change how does the how does fasting change your gut microbiome in that
00:41:38
situation this is a great question so uh biggest criticism one of the biggest criticisms of fasting is it destroys your gut so I want to unpack this one so
00:41:50
here's the here's what the science is showing when you are in a fasted State the longer you're there the most famous study was out of MIT 24-hour fast you started to get these stem cells into the
00:42:02
gut that repaired the gut but when you're in a fasted State these bad bacteria get starved out and when they
00:42:10
get starved out there's an opportunity now here's what I want to want to say because the criticism is that fasting destroys your gut
00:42:22
microbes so first yes it destroys the the ones you no longer want now second thing is that first meal matters that first door in to your Food
00:42:35
Matters and if you bring in probiotic Prebiotic polyphenol Foods my favorite thing to break a fast with for years was an avocado with Sauer krauts and hemp seeds on top of it if you bring all of
00:42:48
that in now you're actually feeding those good bacteria and they're you're helping them grow but do the good die as well when I starve them some of them can for sure it
00:43:00
CH there can be um overall depletion for sure but what you were saying is you're like killing a lot of bacteria in the
00:43:07
the gut potentially but then you're feeding the good ones that's right okay that's right so we can't this is again
00:43:13
why eat like a girl came about because of these kind of questions was what happened was that so many people were just you know doing six meals a day calorie counting trying to manipulate
00:43:27
their food and then when they discovered wait a second I need to think about the timing of my food not necessarily the
00:43:33
quality of you know what I'm eating and they switched over all of a sudden they started to drop weight but the thing you
00:43:41
broke your fast with the sourkraut ETC if I just start started eating that wouldn't the bad bacteria die
00:43:48
anyway but because you would so you would change the balance hopefully where good bacteria would grow and bad
00:43:54
bacteria would would be out outnumbered at that point yeah yeah it's possible yeah guess I
00:44:00
think that's the slower way I'm gonna be really honest I guess the other the con's point would be then that it's hard
00:44:07
to do that because I'd still be getting the Cravings from the bad bacteria I those bad bacteria would still be
00:44:12
sending me signals through my gut microbiome to eat hamburgers we see uh microbiomes change within weeks food cravings change within weeks if you just
00:44:23
stick with this and then you look at that first meal matters and you make sure you're getting those sourkrauts
00:44:29
you're getting hemp seeds was another one I put on my that avocado all the time great Prebiotic MH so if you make
00:44:35
that first meal really good quality and you feed those microbes then this is a this is a much
00:44:43
faster way the Every Other Day Diet I want to say it was about six months that they that they started to see food changes happening cuz it wasn't until the full year was
00:44:54
completed that they started to actually see the food changes that happen I mean anecdotally in my life when I when I changed my diet so when I when I did tried the key to a diet for a while and
00:45:06
when I've done other things I lose the cravings for for bad foods for the sort of like the hamburger or whatever or the cookie fairly quickly it usually take for me it usually takes about a week if
00:45:17
I don't have the bad foods for about a week I lose my cravings for them and I've always wondered why that is and if
00:45:22
there's a way to get to that point quicker um but it's it's fasc cuz once I'm in that in that stage where I've
00:45:29
lost those Cravings the next 3 4 months my diet is impeccable but then something might happen someone office me a brownie
00:45:35
or something I don't know whatever and then I and then I'm back in that struggle again of fighting the craving
00:45:41
so yeah and it you know so the the microbes have a a piece of that um your glucose system insulin system has has a piece of that too um do you know what your hemoglobin A1c is I don't you
00:45:53
should know that number really bloody should that tells you what your metabolic system is doing over 90 days
00:46:01
so you can see the patterns of glucose and insulin and you want it to be around five hemoglobin A1c hemoglobin A1c what if it's what I want it to be
00:46:12
around five you want it to be around five and what does that mean so that tells you that you insulin sensitive that your metabolic system is actually
00:46:19
working efficiently meaning you can eat even you know if somebody who's got a hemoglobin A1c around five they go eat a brownie and and we've seen this on
00:46:30
continuous glucose monitors though people like this will go eat a brownie it'll Spike up crazy high but then boom
00:46:37
within 60 to 90 minutes it returns back to normal somebody with a hemog hemoglobin A1c of 5.5 5.7 5.8 that same
00:46:47
brownie what will happen because those cells aren't as insulin sensitive is that you'll get this Spike and then two
00:46:53
3 hours later it takes that long for the glucose to come down because that insulin system is not working at its
00:47:00
best so I personally love that as a Target what is hemoglobin A1c the other piece about hemoglobin A1c that's really important for people to understand is that the higher that number is there's a
00:47:13
process called glycation going on in the body where the red blood cells that deliver oxygen to tissue are gummed up
00:47:21
with the GL extra glucose the body doesn't know how to get into the cells so now the red blood cell can't carry
00:47:27
oxygen because that's it's a big part of what it does to tissues to oxygenate oxygenate those tissues so close off on this point of fasting then what are some of the Lesser known benefits of fasting
00:47:39
that people don't typically think about because we think about weight loss you know I think that's T that's probably
00:47:44
the number one reason why people start fasting because they want to burn belly fat is that accurate from what you seen
00:47:51
yeah well I mean the research is really interesting that 36 hours into a fast the body goes and starts to burn specifically belly fat um now that
00:48:02
research was done on just so we're clear 36 hours followed by 12 hours of eating
00:48:08
and then 36 hours of of fasting followed by 12 for 30 days and they started to see waist circumference go down I'm not
00:48:15
telling people to fast that way but I think it is surprising when you go into these longer fasts how you can unstick
00:48:22
weight but to answer your question I'm gonna say the biggest biggest thing is mental
00:48:28
health biggest like aha mental Clarity um happiness uh and and I believe that's because ketones do several things they
00:48:40
can start to when a ketone comes on inflammation is coming down hunger is coming down and it supercharges the
00:48:47
brain so now there's this intense brain Clarity that's like kicking in because the Ketone think let's go back to our
00:48:53
hunter gatherers the Ketone when it shows up you're finding food and you better go
00:48:59
find food immediately so your focus has to completely sharpen so you can be the best hunter possible so now when we're doing that in a day-to-day kind of life
00:49:12
that Ketone we don't we're not hunting but we might be working we might be in an interview and so that sharpened focus
00:49:19
is so amazing and then the other piece I really like about the Ketone is with it it brings Gaba and so Gaba Gaba calms
00:49:27
you what's Gaba so Gaba is a neurotransmitter and when ketones go up Gaba follows so again let's go back to our Hunter and gather friends when Gaba
00:49:38
when ketones are up I'm focused I have Clarity I'm hunting for food and I better stay calm because I need to go find food on on the point of um women
00:49:51
and fasting I think you said to me last time that women shouldn't be fasting when they're on their periods the week
00:49:57
before their period the week before their period okay yeah so in the lead up to that period they should be avoiding
00:50:02
fasting why is that again yeah so let's go through the the hormones because I think this is one this you asked me what
00:50:09
has surprised me on on the book coming out I I'll tell you the other thing that surprised me how many women don't
00:50:15
understand their hormones like you're controlled by it your behaviors your sleep your
00:50:20
interactions with human and we don't have a system that's teaching women hormones this is appalling
00:50:26
so when we look at the three sex hormones when it comes through the lens of fasting estrogen which comes in the front half of a woman's cycle does
00:50:37
really well with fasting because she likes you to be insulin sensitive a great example of this is the
00:50:44
growing number of cases of polycystic ovarian syndrome where we are seeing insulin resistance leading to
00:50:50
infertility because of an imbalance in the estrogen system and we're seeing an increase in testosterone
00:50:57
because of this insulin system being off so we need when estrogen comes in a tool
00:51:05
to help women to be insulin sensitive progesterone's her twin sister they look the same we call them the same but she acts exactly opposite
00:51:16
she wants glucose to be higher she doesn't do well with cortisol cortisol comes in she's she's she's gone away I
00:51:24
always say when progesterone goes high c is shy and cortisol is the like stressful man yeah so in a woman's
00:51:32
30-day period you have moments where es estrogen is making her Peak and you have
00:51:37
moments where progesterone is making her Peak so if she's on the keto diet if she is in calorie restriction if she is
00:51:45
fasting all the time she's not honoring The rhythms of these two hormones and that is a major problem so we say don't fast the week before your period because
00:51:57
you need glucose to be higher and you don't want cortisol to be high and just like exercise increases cortisol so does
00:52:03
fasting so what's going to happen if you if you if you fast the week before you period what's the consequence yeah so
00:52:09
what we have typically seen is women lose their Cycles okay you need progesterone so so
00:52:16
let's go through let's put it through the lens of a woman's brain around day 20 like progesterone's building building
00:52:22
building building she has to Peak and then the when she hits a peak the uterine lining sheds and you have a
00:52:29
period okay if you are fasting during that time and you didn't bring your gluc glucose up high enough progesterone may
00:52:37
not Peak and then you don't have that shed of blood when you shed every single month that menstrual blood that comes
00:52:43
out there are four major chemicals in them there are phalates there are parabens there are forever chemicals and there're are Plastics they can actually measure that in a woman's menstrual
00:52:56
blood so if she's not bleeding then she's not detoxing because those four chemicals
00:53:02
are toxic they're toxic yes what do you what do you say to those PE people um that are don't have menstrual cycles and they're you know because listen obviously I've never been through that
00:53:14
myself but um I have a partner who's been very open I think she did a post last week on her Instagram describing
00:53:19
the journey that she went on to try and get her menstrual cycle back and she successfully has now um she's 31 she
00:53:28
same age as me now and she had you know many years where she had an inconsistent or non-existent menstrual cycle um and I
00:53:35
got to observe firsthand how frustrating saddening confusing that is and how you
00:53:42
feel like you're broken in some way if you're not having a menstrual cycle as a woman so what do you what what can what do we offer those women well for I I applaud your girlfriend for doing that I
00:53:54
I first want to say that like getting your cycle back not only just for pregnancy but for General Health is it's
00:54:00
brilliant like so smart to do that um you know I think a lot of women think it's great they don't have a menstrual cycle that's con that's a little bit in
00:54:11
the culture right now um so for th to those women who feel like this is a blessing they don't have a cycle I'd ask them to rethink that um even if they don't want to have kids let's rethink it
00:54:23
because your body needs to shed every single month so there's that for the other women that are struggling to get their periods the first thing that and I'd be curious if your if your girlfriend discovered this is that we
00:54:35
have to realize that a woman's body is rhythmic it has times where we can be outgoing and we can conquer the world
00:54:42
and there's times we're going to sit on the couch and do nothing and there's times that we're really happy and there's times don't look at us that way
00:54:49
because we're going to our hormonal system is agitated so we are constantly in a state of rhythm and when you're not shedding you're missing a major part of your Rhythm that
00:55:01
is makes you a woman we talked about this last time and it was the first time as a employer I started to reconsider
00:55:08
how we run our business because if women do need certain accommodations based on
00:55:14
their cycle um what might be an optimal way for an employer to set up a working schedule for a woman which would be accommodating of her cycle so this is
00:55:27
what I came up with is I we we talked about this idea of like three days off every single month what if every employee had three days off every single
00:55:38
month no questions asked you take it when you want to take it and then there's an educational process for the
00:55:44
women that we recommend you take it the week before your period because that's going to absolutely help you in
00:55:51
supporting your hormonal health and what we know is if you take it off the week before your parent that when you come
00:55:57
back you're going to be an even better version of yourself so it's again not a weakness so I would think you would take some chunk of time and and you let your
00:56:09
employee use their prerogative because you can't tell them you know when to take time you know when to use it with
00:56:15
their period I think that's the most Fair because then the men can do it too yeah I don't know how you feel about that aslo maybe we're doing that already then because we do offer what we call
00:56:27
unlimited holiday I guess it's more like a responsible holiday policy where people can take as much time as they like so someone like Jack in the team
00:56:34
also applies for me can decide to take as much holiday as he want when he wants and I have no
00:56:39
idea sat here now how much holiday Jack has taken this year for example or why he's taking it and when he's taking it
00:56:45
yeah I guess therefore with that in place people can decide to do that without having to broadcast why they're off to the company exactly and and to the women in the company what they need
00:56:57
to know is that that day that like everything is crashing down on you and your your stress is coming from all different angles and you have to get up and push through on that day and it's
00:57:09
day 25 of your menstrual cycle if it is appropriate on that day for you to stay home and you work in a company like this
00:57:16
that is no questions asked then stay home and nurture yourself and and be aware that every
00:57:23
moment a woman is pushing through that week before her period she is destroying her hormonal system now there are little
00:57:29
pushes through and there are big pushes through so I'm talking about the big pushes through I'm not talking about the
00:57:35
moment you wake up and you're like yeah it's going to be a boring day or there's
00:57:40
some difficult conversations I have to have today I'm talking about the moment when your Energy's down you have brain
00:57:46
fog you might be having some cramps you might be really irritable and you're like I can't take one more thing how
00:57:53
about I have this really cool company I work for what if I just nurture and myself today and take care of myself so I can show up tomorrow a better person one of the other things that I
00:58:04
wanted to talk to you about because I I noticed it popped into my fridge after our conversation um and I know my
00:58:09
partner listened to the conversation as I said to it was translated into a bunch of languages so her her family got to
00:58:15
listen to it in Spanish as well um was this this apple cider vinegar thing in the door of my fridge there's
00:58:21
apple cider vinegar and I wasn't sure what it was the other day so I drank a bit and it disgusting but I I it looked kind of like apple juice or something um
00:58:29
and I tried it and it was really disgusting but apple cided vinegar is currently in the door of my fridge my my partner she's so smart she she's ahead
00:58:35
of me on all of these things why is it in the door of my fridge have you tried have you tried it I tried it it was
00:58:41
disgusting it's totally a little bit too strong but I tried it straight from the bottle and then I put back yuck well so
00:58:47
I'll I'll give you the reason why in here in a second but I have the same experience I do not like apple cider vinegar although they've come out with
00:58:53
some really good modifications and drinks with it which which is amazing and um you know we're always trying to
00:58:59
look at how we can support people on our YouTube channel and um one of our Consultants was like oh you need to do a
00:59:06
video on apple cider vinegar and I was like really because I don't really like apple cider vinegar it's hard to avocate
00:59:12
something I don't like and so I finally did one and it it went viral like everybody wanted to know about apple
00:59:18
cider vinegar so here's why it works is it stabilizes blood sugar so let's unpack this though because this is really interesting so apple cider vinegar can be taken before a meal or
00:59:31
after a meal to have a different glucose response so a less of a glucose response
00:59:39
so that's why people use it I don't know when she's drinking it but typically people would do it before a meal or after a meal to make sure that the
00:59:46
glucose Spike wasn't high so the second question then to ask yourself is why does that work so apple cider vinegar is
00:59:53
incredibly nurturing to the gut mic microbes and your gut microbes actually control your blood sugar levels they have a they send a bacterial signal to
01:00:04
the liver because the liver is a major fat burning organ it's a major participant in balancing blood sugar and
01:00:12
the two of them coordinate a blood sugar response of a meal so let's use a woman on birth
01:00:19
control for decades there's new studies showing that that actually upregulates some B bacteria that bad bacteria when food hits it has a Heyday and has this really
01:00:33
exaggerated uh glucose response okay she takes some some uh apple cider vinegar and now we've got her glucose res her bacteria favoring a
01:00:45
better glucose response and how many how many times a day do you think men and women should be
01:00:52
eating because there's this one meal a day thing that's people subscri subscribe to where you just have one meal every single day but is that I'm I'm unsure whether that's healthy for
01:01:03
both men and women at all stages in their cycle if we bring both men and women into that conversation I like to
01:01:10
look at Feast famine cycling is what you're is best let's go back to our Hunter and gather people one sometimes
01:01:17
they would make a big kill and they would Feast for days they didn't fast they were like we have food we don't
01:01:23
have refrigeration they would Feast for days and then then they would all of a sudden go into a famine State and now
01:01:28
they're in a famine State and now they got to go out and they're fasting for days so this is how our human body was
01:01:35
created so now when we're doing one meal a day we're not we're not really mimicking that we're mimicking pieces of that when we're eating all day we're only mimicking the kill we're not
01:01:46
mimicking the hunt so I think variation is really great and um it gives freedom and flexibility like it allows you to have one meal one day and three the next and two the next and it gives you that
01:02:00
ability to just be in flow with with food and not be so rigid so I'm not a one meal a day fan and I'm definitely
01:02:07
not a one meal a day fan for women why uh this is how this whole concept started was all the one meal a day women um were doing it for 90 days or longer
01:02:18
never cycling it showed up on my YouTube channel and they had lost their periods
01:02:23
their hair was falling out um they were agitated because they weren't minding this week before their cycle so you know one meal a day maybe for the first 10
01:02:34
days of your cycle okay that would work but then let's switch out when we go into ovulation and eat more meals a day
01:02:41
more yeah yep interesting okay are there any drinks that you would um recommend for specifically for weight loss and repair well we started with apple cider
01:02:53
vinegar so I think we've we've addressed that that you could drink that in your fasting window um especially with people
01:03:00
who have really high blood sugar and they can't seem to get it down try drinking that in your fasting window I think that that's a really interesting
01:03:06
Insight um the the second one in the in the morning is coffee um there are signs
01:03:12
that coffee and studies showing that it can speed up our metabolism now if you don't drink coffee um I'm not telling you to go drink it but there is some really interesting indications that that
01:03:24
people who drink C coffee have a faster metabolism okay so you could do that um uh capsium something spicy so cayenne pepper which is a spice has a heat to it
01:03:38
and that heat is actually been proven to speed up metabolism honey honey what do
01:03:44
I think of honey what you think of honey raw would be best because it anytime we get anything Raw it's got the enzymes in
01:03:51
them anytime we pasteurize it now we've killed it because we had to heat it up so I like honey I think it's a great
01:03:59
sweetener um it's a little higher on the glycemic index than like you know things
01:04:04
like Stevia that people seem to love I hate the taste of stevia so I would I would slant towards honey um but I I have a problem with honey I I think I
01:04:15
think we got a little crazy on sweeteners like we got we got like let's go back to real food people and honey is
01:04:23
a real food all are there foods that you consider to be cancer feeding yeah well sugar sugar okay so yeah Sugar's a bigy but but are there
01:04:34
are there certain foods that we all assume are healthy like what are what are the foods that you know your kid I
01:04:41
anybody that's not spending a lot of time doing the research think they are consuming that are beneficial to them
01:04:47
that are in fact cancer feeding okay so one of them that was years ago was the um processed Meats yeah and hot dogs specifically I don't know if you remember this study but it showed like
01:04:58
kids that ate processed meats you know a couple of times like I and I and I don't know the exact so I don't want to
01:05:05
misquote the study but the general theme was when you had processed Meats consistently throughout a week you had a
01:05:11
higher case of leukemia that's the the correlation they were looking for so processed Meats have chemicals in them so that would be that would definitely be one um I mean the sugar cereals are
01:05:24
are are p with chemicals the the toxic oils and like donuts like horrific for children um juice boxes the gogurts oh my gosh my kids would like what's that
01:05:37
it's like yogurt that has been packed with sugar and artificial colorings that make it blue and then put into a tube I I I Hope they've changed this put into a plastic tube and kids would just like
01:05:50
slurp it out of this plastic tube and there every single ingredient in there was talk toic and it was in a toxic container and and and to to continue
01:06:01
this thought I know you've done St you've had guests on here about obesogens so let's go back to the Gogurt
01:06:08
all those things I just mentioned are obesogens and what are obesogens doing to children they and they're doing this
01:06:14
to pregnant women they are turning their stem cells into fat cells they're telling their they're reprogramming
01:06:19
their stem cells specifically the stem cells that make bone cells and they're telling those stem cells make fat cells
01:06:26
and one of the things we're seeing right now is the height of children is less than it's ever been and the weight of
01:06:32
children is greater than it's ever been when we have a world of obese children we have a chronic health problem coming down the line and those are the kind of things where I just get IR rate with the
01:06:43
food industry we have to change that because well- intending parents don't know this and so they go in and they're
01:06:51
like oh my kid's so happy with the Go-Gurt I just want to make them happy and it's got fruit in it and it says and
01:06:57
it says all natural which is a buzzword that has no regulations on it what is an
01:07:04
obesogen so obesogens were are chemicals that are allowed in our food that turn well they do two things but the big thing that I'm really focused on right now is they turn our stem cells into fat
01:07:18
cells and what is a stem cell great question so a stem cell is a cell that can go anywhere in the body and it can
01:07:24
it can repair anything it can make anything so it's like a universal cell it can do anything it can make an
01:07:30
eyeball it can make an an ankle and you have a ton of them when you're little and you lose them after about 30 you don't lose them completely but they start you start to get less of them and
01:07:41
they're a good thing production of stem cells is a good thing yeah yeah they're they're a stem cell is a great thing so
01:07:48
one of my FV or you know favorite is a tough word to say one of the most interesting uh reviews that I've seen on
01:07:56
obesogens was put out by um science for public interest citizen science for public interest it's a beautiful PDF and basically it has list after list and
01:08:08
study after study of these obes aens and all the ways that they H are altering our stem cells and turning them into reprogramming them into these fat cells
01:08:19
and all the different ways that the Obesity crisis we are seeing right now in our children comes from these
01:08:26
chemicals that are allowed in our food and then it lists list after list after list of everything that we are putting into food that we are lathering our body that is in our chemical environment and
01:08:38
how these massive influx of chemicals is contributing to obesity and specifically in a younger
01:08:46
generation now let's zoom out let's zoom out big picture what's happening in our
01:08:53
culture right now our culture is like like obesity is a problem it you know we went from an immune system problem to really understand we have an obesity problem and across many countries and
01:09:05
it's not just in adults it's in kids does that mean that every single person that is obese right now is undisciplined I argue no it's because
01:09:17
what we are eating is re programming our cells to make fat cells and now we've come up with a drug to be able to solve that problem that's a huge beef for me that's
01:09:28
a that that is at the core of that that is wrong why we haven't gotten to the root cause let's fix the food system we have to fix
01:09:40
the food system if we don't fix the food system we are going to have problems Beyond obesity we're going to have cancer problems we're going to have anxiety problems we're going to have you
01:09:52
know all the brain challenges that come with that they're cytotoxins toxins that rev up the
01:09:58
nervous system just ask any parent who ever gave their child a Go-Gurt what was their mood they might have been happy
01:10:04
eating it but how were they within the next couple hours afterwards bouncing off the walls it's an
01:10:09
exotoxin it's an interesting point that okay we might be skinny but we might still be suffering with the Cancers and
01:10:15
the Y I don't know the adhd's and stuff like that things that are linked to um our diets y so we might be skinny but we might appear to be healthy on the surface we might not have the know the type diabetes whatever but it doesn't
01:10:28
mean we're going to be any better 73% of Americans right now are overrated or over Beast so the skinny population is
01:10:36
is move is going away very quickly I did a a research for England here recently because I'm speaking at a conference this weekend it's like 64% of um people in England are either
01:10:49
overweight or obese or you know we've got 30% of our children like not teenagers like children that are under 13 and under are obese and we have 50%
01:11:02
of teenagers that are obese we have a chemical problem we have an obesogen problem that needs to be addressed so my biggest beef is that we I'm not is that
01:11:13
we came up with OIC okay phenomenal temporary solution can we please get to the root cause and that's what's not being addressed and and and and the the media
01:11:26
the the way the information gets put out there is we don't understand why yes we do we understand why and we have pl we
01:11:33
just don't want to address the why if there's too much money in the food industry to change that and that is
01:11:40
Criminal and as a parent I am not okay with that even though my kids have you know are are beyond that point but it it
01:11:47
it is something that every parent should be irate about and the only way we're going to change that is we vote with our
01:11:52
dollars and we start to buy our kids natural healthy real food that doesn't have these obesogens in them what does
01:11:59
that world look like if I gave you a magic wand and I said okay you're going to be the president of the entire world
01:12:06
and you can Implement any rule as it relates to food you know that you want what you do day
01:12:12
one uh day one we Implement an education system okay A a body and a food education system so we empower the individual and we teach them metabolic
01:12:24
switching now for kids we can we can put that one aside because I'm not advocating for kids to fast but I am
01:12:31
advocating for kids to understand their blood sugar why not kids fasting well we have the the tricky part of Eating
01:12:38
Disorders so I you know I'm a fan of a child who's under 13 teaching them their own natural rhythm with food so what happens is we say kitchen closes at 700
01:12:52
breakfast is the most important meal you only have a lunch break from 12:00 to 1 at school so you got to eat that then so
01:12:58
we take that intuitive sense that kids should get around when I'm hungry and when I'm not hungry and we completely
01:13:05
like make that go away so I would start to bring in a more intuitive sense and allow help educate I mean kids we if
01:13:13
we're talking about kids right now help educate them on what it means to be hungry when and and find their own
01:13:19
internal guidance system there with adults I here's what I would do day one I would put continuous glucose monitors
01:13:27
on every person on the planet and I would say okay eat just eat and let's see what your response is that would change every
01:13:40
single person's relationship to Food Eat Your Favorite Foods eat the foods you don't like eat them all and look at the
01:13:47
glucose response and now you have you see The Logical consequence of that that would be so powerful if we could if we could do that and then the
01:13:59
the next thing I would do is I would outlaw chemicals in our food completely outline like no more let's go back to
01:14:06
real food all chemicals all chemicals if I go into a supermarket what do I see oh thank you you see uh fruits and
01:14:16
vegetables and and when you look at them they're not shiny they're not all the same size they're all different sizes some are a little bit less ripe they're
01:14:27
not not all unripe they're all some of them are more ripe they look like something that came out of your backyard
01:14:34
garden ugly like very different I would have for people who want to eat meat and
01:14:40
I'm I'm a fan of people eating meat I would have healthy meat that hasn't been pumped with antibiotics hasn't been
01:14:47
pumped with G growth hormone healthy meat I would have eggs from not just chickens but ducks that have we get a variety of eggs in there I if we could
01:14:59
have breads I'm not opposed to breads maybe there's sourdough Breads and fermented foods but this grocery store
01:15:05
that we would create in the future all of these Foods would actually spoil within a week it's not great for business not great for
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get started now the link is in the description below we talked about cell stem cell production does stem cell
01:16:22
production increase if I fast the longer the in the longer fast yeah three days is in the the research was 24 hours um
01:16:32
for gut repair so you get intestinal stem cells but for systemic stem cells three days 72 hours and those systemic stem cells can do what for me they can go anywhere in your body and repair
01:16:44
anything so if I have a toe injury I had a toe injury recently I played this football match called soccer aade um I
01:16:50
was thinking in the lead up to it I really need to make sure that my toe is healed cuz it had some like inflammation
01:16:56
The Joint had like I think I like almost dislocated it I was think it did cross my mind I did cross my mind maybe I
01:17:01
should fast for a couple of days yes to um help accelerate the repair so that I can play in this big football match which was in London almost 50,000 people there on this particular day which was
01:17:13
about about two weeks away so would fasting help me in that situation the story I always use is that I had an Achilles tendon uh injury and I tried
01:17:24
everything and it was like not healing I couldn't work out it was really bumming me out and so my last resort I was like
01:17:31
okay let me throw a 3-day water fast at it um on the third day I just started to
01:17:36
notice the pain was a little less and a lot of that is just because the inflammation's coming down the stem
01:17:41
cells were starting to kick in by the end of the third day I'm like I think the Pain's like 50% gone so I thought
01:17:48
let me stick with this and how long can I go until the Pain's completely gone so I ended up going five full days in a
01:17:54
fast State on the fifth day the pain was completely gone and to this date it has
01:17:59
never come back what happened that has to be stem cells being active in my body going in there and repairing that Achilles tenant I didn't do anything that week I didn't take
01:18:12
supplements I didn't do any fancy treatments I literally went into a 5-day water fast in my body figured out how to
01:18:19
get the stem cells to where they needed to go is there any scientific support for this IDE that fasting can accelerate
01:18:28
repair and um heal injury muscle skeletal wise I have not seen that correlation stem cellwise we we have several studies Walter Longo was the
01:18:39
researcher who showed that the whole immune system gets rebooted within a three-day water fast he went on to try
01:18:47
different types of fasting uh one of them is the fast mimicking diet he created which is like a calorie restriction so there's a little bit lower calorie restriction diet and he
01:18:59
did it with people who were type 1 diabetics and he had five days once a month for three months he had them do this extreme calorie restriction and he had some some um requirements around
01:19:12
protein he wanted to keep them in a state of autophagy so he kept protein under 20 grams and what he found after
01:19:18
three months is that the pancreatic cells were actually starting to regrow themselves from that style of fasting
01:19:26
it's called Fast mimicking diet which is just calorie restriction just calorie less than 800 800 calories less than um
01:19:33
uh 20 grams of protein it must be pretty easy to test this because you could theoretically bring in a group of I know
01:19:39
100 people and I don't know give them a little cut or a little pin prick or something and then put them on different
01:19:46
diets and see how quickly they healed from that cut or whatever you would think yeah I think you could probably do
01:19:53
it and and really look at it that way way um yeah I mean I'm sure and and I I haven't done a specific Pub Med search just on uh muscle scalp to repair and
01:20:05
fasting uh you have me thinking so I'm going to put my research on researchers on it and then I'll send you what I find
01:20:11
great because I'd love to know I was throwing everything at my bloody too I was like icing it and putting it up in the air to try and get the people told
01:20:18
me that that helped inflammation and I was and eventually in the leadup to the game I I took um ibuprofen some like
01:20:25
antiinflammatories which I absolutely never take I never take any medication because I was just trying to throw everything at it so it would have been good to know in future that if I have
01:20:31
some kind of injury that fasting might be that long stage fasting might be useful I mean we see people we get so
01:20:37
many like comments of people like joints move better when they're like a couple of days into a fast um so you know you
01:20:45
have to remember the whole inflammatory system starts to come down and so there's there's a body that just is in
01:20:51
more ease but i' I'd be curious for you to try it what about you mentioned protein there there's this term I saw
01:20:58
which was protein cycling and I don't really know what that means but I was hoping maybe you
01:21:04
could enlighten me where did you see that I saw that that protein cycling is a useful part of your waist weight loss
01:21:10
regime reading an article about it so so let's talk about protein in general um definitely protein is the hero
01:21:17
macronutrient of the day like there's no doubt protein we need more protein and I
01:21:22
really like this idea of and I the research supports it there's experts out there that are talking about it that I
01:21:28
think is phenomenal and I like this idea of making sure you have at least 30 grams of protein especially at your
01:21:34
first meal it opens up a amino acid sensor system that now makes your muscles very grabby and receptive to all
01:21:43
other protein that you eat the rest of the day so I really like that I also think it's very interesting to figure out how to get one gram of protein for
01:21:54
or one and a half grams of protein for every every kilogram of body weight or one one to two grams of protein for every pound of body weight you want to be so your ideal weight okay okay let's
01:22:09
say you're 130 lbs so you would need 130 gram of protein so how you going to get that in in a day now some people are like I'll
01:22:22
just eat a big steak and I'll get it in allinone go but what I have seen is that
01:22:29
for some people when they eat a lot of protein their body can't take the influx in one meal and so it turns to excess glucose which then turns to extra fat so
01:22:42
I'm a fan of dosing it in you do 30 grams here 50 grams there 70 grams there there was old research this has now been updated but there were old re was old
01:22:55
research showing that the pulsing in they call it protein cycling actually was the best way to get protein into your system that way how' you dose it in
01:23:06
just baiting well let's put it in applicable terms so you have a smoothie um maybe it's got 30 grams and then a couple hours later I'm going to go with the meat world like you have a you know
01:23:18
a bunch of hard-boiled eggs maybe you have like a scrambled eggs maybe then two hours later you have a chicken breast on top of some uh bed of lettuce
01:23:27
I heard that I don't know this was years ago I heard this that we can only like process 20 grams of protein a day anyway
01:23:33
so we're all like having too much protein anyway in our diets I think that's changed um I'm not up to speed on like 2024 what what we're saying but I
01:23:44
can tell you from the protein experts that are out there there's a huge push right now to eat more protein because and and it's not 20 grams a day
01:23:55
I I remember someone telling me because I was back in the day when I was having a lot of protein shakes they were telling me it doesn't really matter if
01:24:00
you drink more protein because your body can only process like 20 grams a day so it's just going to poop it out or convert it to glucose and I you know I
01:24:08
can I again I'm going to go back to what I've seen clinically um that some people
01:24:13
eat protein and and they all of a sudden this is women again I should probably be more you know women is really my
01:24:18
specialty so when I look at women eating more protein a lot of them especially the younger women
01:24:24
um all of a sudden like their workouts are better they grow muscle better like they really love that extra protein I've also seen women who are going through
01:24:35
the per menopausal years that are really metabolically unhealthy and they jump on
01:24:40
this pro protein idea and they start eating too much protein and they minimize carbs and they just start
01:24:47
gaining weight and so it's because there's just too much glucose in the system and that they're not insulin
01:24:54
sensitive yet and so that's just turning that extra protein is just turning back into more glucose and when you have
01:25:00
extra glucose the body stores it as fat so I I think we're back at this personalized idea there's some Concepts
01:25:06
that are really great now you experiment with them and see what works best for you how important is our liver in all of
01:25:13
this oh it's the most important yeah outside the brain brain gut liver keep those healthy like keep those really healthy so
01:25:25
liver breaks down hormones so you need it to break down hormones like thyroid hormone let's use thyroid for example the brain sends a signal to the thyroid
01:25:37
to make TSH goes to the thyroid tells the thyroid to make T4 what's that so T4 is a thyroid version of a thyroid hormone the four stand stands for how many iodine sites it has T4 is unusable
01:25:51
to the cell so what T4 has to do is it has to go on the liver and the gut where those those two organs conjugate it convert it change it into something
01:26:02
called T3 T3 is now usable to your cells and T3 goes into the cell and activates
01:26:09
the metabolism and everything the thyroid is supposed to do if I have poor thyroid Health if my gut is off because
01:26:15
I've been on too many antibiotics or birth control what may end up happening is my thyroids working fine my brain's
01:26:23
working fine but it's not converting into a usable format for my cells MH so there's an example of where a stagnant liver a liver that's that's struggling
01:26:34
not healthy can actually affect a hormones how a hormone manifests in your body so how do I know if my liver is healthy is there any symptoms of an
01:26:46
unhealthy or toxic liver well let's go through possibilities I call them checklists yeah okay and the reason I call them checklists is because they may not apply to everybody the first
01:26:57
question to ask if your liver is healthy is when you go without food do you make a Kone okay if you don't make a ketone
01:27:05
and you're like I've had we've had people that are like 20 hours in 36 hours in 48 hours in they're like I'm
01:27:12
still not making a ketone how do they know because we have them testing okay so little little Ketone you the the
01:27:19
continuous glucose monitors they'll help the blood sugar but you need a ketone to help ketones to it's like a little you prick your finger have you ever used one no that's so interesting I didn't
01:27:30
know there was even a thing oh oh yeah you should get one so you get a little monitor yeah and you prick your finger
01:27:38
and then you put your blood on this little strip and you put the strip into this little Monitor and it tells you how
01:27:43
many ketones you have okay so more ketones the better right yeah okay interesting so if you can't make ketones
01:27:51
or you're you're starving would be another or you know after a long period you're not feeling the benefits of
01:27:57
fasting that could be because of your liver so we now have okay that's liver liver issue number one okay then we can go to things like how do you process
01:28:09
alcohol like you know how there's certain people who like you go out to drink with them and after a couple
01:28:15
drinks they're dancing on the table and then there's other people that like can drink the whole bar and they seem like
01:28:20
they're completely normal compared to when they walked in yeah so that's liver function like what how well how quickly
01:28:26
is that liver metabolizing that alcohol which one is healthy sorry um well I actually think
01:28:33
metabolizing it quickly is better than the stagnant person so the person that's hammered yeah is going to be yeah okay
01:28:41
so I mean there's a lot of there's a lot of nuance in that in that comment so just so just so we don't get the whole
01:28:47
world coming after your eye on that so um so it's how quickly are you able to metabolize a toxin in your system and and get it out of you so that would be another one then we have some really
01:29:00
really good ones really like applicable ones like this is based off some old ancient strategies like corner of your
01:29:07
eye if the inside of your eye is yellow according to uh iridology which is the study of the eye as it relates to health when the corner of the eye is yellow that can be a sign of liver
01:29:21
stagnation okay another one I the inside corner yeah so next to your nose mhm okay another one you can look at the bottom of your feet so bottom of your
01:29:32
feet when they're dry and cracking is showing that you're not getting proper circulation down to your feet and so it can be a possibility that the liver is
01:29:42
not doing a good job of detoxing and getting toxins out so your your circulatory system has more Sledge in it
01:29:48
so the circulation isn't freely getting down to the bottom of your feet have you ever asked someone to show you that that
01:29:54
feet oh yeah really yeah feet eyes I want to know everything cuz it it tell feet eyes I want to know what your menstrual blood I don't want need to see it but I want to know is it is it clumpy
01:30:07
how quickly does the flow come out these kind of things are so important how quickly your hair grows how quickly your
01:30:12
nails grow what what's on your nails are nails on rid ridges on your nails because that could be minerals like our
01:30:18
body gives us a full analysis of what's going on so I have looked at a lot of feets and and if I look at my feet now um never just want to take a quick look
01:30:31
because I never I can't remember really looking at the bottom of my feet what is what is a sign that my liver is not
01:30:36
healthy looking at the bottom of my feet it's the real dry cracks oh no mine is mine is soft like a baby's bottom there you go do you want to put it up on the table so I can see no cuz people will
01:30:47
sell pictures oh that's right oh my God the revenue if that happens yes oh my God make that decision myself so accurate
01:31:01
um okay interesting so so here's a couple let's give people a daily routine of what to look at to be able to see like how your body's functioning so when I get up in the morning that one thing I
01:31:14
do I always look in the I'm periodically you know throughout the day looking in the corner of my eyes like where what is
01:31:20
there a yellow tinge in there so I look at that I also look at my tongue every morning when I wake up do you look at
01:31:26
your tongue not really okay so when you look at your tongue is it have a white coat on it has a white coat on it that
01:31:33
can be a sign of candida of too much yeast in your system and your body is detoxing you can also look at your tongue when you fast sometimes it'll go
01:31:40
black and that's like candida coming out that's yeast coming out so make sure you're looking at your tongue I every
01:31:47
morning I look at my tongue so because at night you kind of see what's detoxing out of you so if it's white what do I do
01:31:53
if it's black what do I do so if it's white and black you have candida that's a sign of too much yeast in the system
01:32:00
so I mean fasting can help uh getting off sugar alcohol fruits can help um we just find people who fast especially if you go into longer fast it'll start to change we've even done some some
01:32:12
interesting Community fasts where we have people watch their fast and they decide to break their fast based off
01:32:18
what their tongue is doing so if it's white and it's black and it's getting worse keep going if you can keep going
01:32:23
until it starts to turn pink and then the outside of the tongue will actually start to turn pink and then we know okay
01:32:30
the yeast is starting to die off go ahead and break here fast so that's that's one way that you can look at the
01:32:37
tongue um we already talked about the bottom of the feet periodically looking at that your hair and and your
01:32:44
nails so do you ever look at like The Ridges of your nails no okay so when there's a lot of ridges in your nails or how quickly your nails are GR growing that can be a sign of mineral deficiency
01:32:57
okay if your hair is falling out so on the nails then what am I what am I looking for I'm looking there's no
01:33:03
ridges in my nails perfect so you you probably have a good mineral load okay but if you ever look down and you see Min you know those ridges it can be a sign that there is is you have too many
01:33:14
low minerals and what kind of minerals would you then supplement with or focus on yeah you know I'm I'm a huge fan
01:33:21
right now of organic minerals that come from the earth like fulvic and humic acid type minerals that are coming from
01:33:27
like volcanic ash because they're very very rich in in minerals that we're not getting in your typical mineral supplement or your food you know you know the whole thing about uh
01:33:39
conventional farming and how it's depleting the minerals in our soils right no I feel like this is going to
01:33:44
get really depressing really quick that's fine you want me to know the truth okay so the soils that are being
01:33:51
monocropped or they're being til over and over again um not from regenerative farms uh what we are know now is that they are deficient in minerals so the
01:34:04
way that it's being expressed to people is the broccoli you have now has less vitamin and mineral content than the
01:34:10
broccoli you had 10 20 30 years ago because of how the farmers are taking care of the soil now you go to a regenerative Farm where there's bugs
01:34:21
there's weeds They Don't Spray when a crop grows they let it die they don't till that has more minerals so when you
01:34:29
are actually eating food from regenerative Farms you're getting the minerals that you need into your
01:34:36
system so when like people look at their nails not growing they look at The Ridges a good question if you don't want
01:34:42
to take a mineral supplement is ask yourself like am I eating foods from a regenerative Farm do I I eating fruits and vegetables from the farmer do I know the farmer even sounds expensive right
01:34:56
yeah can you see why I like fasting it but if I fast I'm still not getting the minerals right I know but
01:35:02
I'm all of these problems that we're addressing in order to eat healthy is expensive so I'll come back to that comment in a second because that's a good one to address let's let's use the
01:35:17
typical person they're eating the that everything we've talked about they're eating all the obesogens they're they're
01:35:24
G gaining weight their toxic load is high they're not getting enough vitamins they're not getting enough minerals their hair is falling out their menst A woman's menstrual cycle is off their
01:35:35
skin is changing weird stuff is showing up for that person if all I do is say hey I want you to eat your fruits and vegetables from a regenerative Farm now
01:35:47
okay we're adding some minerals back in so we're starting to get some of the nutrients that person was supposed to be
01:35:53
but was actually getting those all those toxins were depleting that person's system so we start to get them eating
01:36:00
fruits and vegetables from a regenerative Farm now they're getting the nutrients they need that aren't being that are being depleted by these
01:36:07
chemicals okay so that's why in that context just eating good healthy uh fruits and vegetables important but what if we put them in a fasted State let's
01:36:19
take that person one step further they're metabolically challenged they're full of toxins let's put that each day
01:36:27
let's start to tack on a fasting window in that fasting window we're starting to
01:36:34
see glucose come down we're starting to see the body repair and heal itself okay now when they open up their
01:36:41
eating window we can have them add in minerals so we can have them added in or they can still eat more fruits and
01:36:48
vegetables from regenerative Farms but they have to prioritize minerals in our community we actually will have people
01:36:54
add in minerals in the fasted window like take a mineral supplement take an electrolyte supplement put it in your
01:37:01
fasting window so you're adding that support in and when you say minerals what exactly are you referring to well
01:37:07
there's a lot of different ones right so magnesium zinc selenium okay those are those are the biggies okay and it's
01:37:14
expensive so can I just supplement it right because that's cheaper right so the reason I like the fasting window is
01:37:21
because we're we're changing the metabolic system M and now we go into the eating window
01:37:27
let's just at least start with fruits and vegetables coming from regenerative Farms if you don't want to spend money on supplements if you if you have the
01:37:34
resources to spend money on supplements go ahead and do that and is there anything else that I should be looking
01:37:40
for as a sort of marker of my or a signal of My overall health we said the eyes we said the feet we said the nails hair how quickly your hair grows quality
01:37:51
of your hair like is it you know is it always have the same moisture and texture what's your view on alcohol oh
01:37:58
this is a good one um there's never a moment where alcohol is a health food let's just be clear on that um so I think there the research on alcohol and
01:38:10
brain health is is needs to be honored Dr Aman I know he's been on your podcast and um he has been very clear on that stance a lot of people have not great
01:38:22
for brain health not great for Liver Health because when there's alcohol in your liver then
01:38:30
you're now shutting down your liver's ability to burn fat and to detox and do all the other things all it's doing is
01:38:36
taking care of of the uh the alcohol toxin so not great for both of those hormones not great for hormones because you need your liver to break down estrogen so real and and all the other
01:38:50
ones but specifically so hot flashes very common to see hot flashes go up when women have a glass of wine or
01:38:57
not so that is that's the downside what's the upside there's an upside well I'm gonna I'm gonna throw it out as a an and I I'm going to be careful I say this
01:39:11
because I know people are going to take my words and try to to make them absolutes when you're drinking a lower alcohol that is clean alcohol like a
01:39:21
wine that hasn't been sprayed with pesticides that doesn't have a lot of toxins doesn't have a ton of added
01:39:27
sugars in it um then you are now putting somebody into a temporary temporary lower cortisol state so you're you're bringing down their glucose you're bringing down
01:39:43
you're calming them down if they've been wound up from the day and so they're a little more in a relaxed State and they
01:39:49
might be a little more social everyone once in a while I'm not talking every day every once in a while you Splash a glass of wine in an in and
01:40:00
into your life you have a a connection a glass I'm not talking a lot you have a a
01:40:05
deeper connection because you're more relaxed what happens when we're connecting with others um oxytocin that's right you're
01:40:15
bringing oxytocin up now I want I want I really want people to hear me through on this one because I know my words will
01:40:22
get very twisted on this one I want to be really clear in this scenario you've taken somebody who might have been very stressed out had a really horrible day
01:40:33
they were not looking to connect with their spouse they couldn't connect because their brain is like looping you
01:40:39
give them a glass of wine on that one part of the day at the end of the day and all of a sudden they're in a little more relaxed State and they're more in a place where they want to connect and so
01:40:50
oxytocin now goes up and then they probably my guess is the next day they go to work they have another [ __ ] day they come home they drink the wine again
01:40:56
the problem is that yeah if you could isolate it and not cause the S of addiction cycle then in
01:41:05
isolation yeah it could yeah I mean I I really the Nuance on that is so important because people will literally come after me and say I said alcohol is
01:41:17
a health food I'm not saying that in the example that I just gave where do leave room for human connection how do we get out of this drive drive drive overproduction stressed out so
01:41:30
stressed out I can't connect with people where is Health in that breath work yeah if they'll do breath yeah there's a lot of other things you're right there's a lot of
01:41:41
other things so I I want to let but let's let's let's put it in this context because it it needs to live in a in a scenario that we do you you go out with
01:41:53
friends you eat good food you have a glass of wine you're enjoying each other you're enjoying life is that dangerous would the world be a better place if
01:42:04
alcohol didn't exist well I think a lot of people would say yes I mean people who have dealt
01:42:11
with alcoholics would definitely say Yes um because I feel like we would have just found a different way to connect
01:42:18
you know this idea that alcohol helps us to connect is probably because of the way we've designed the
01:42:25
world like bars restaurants PBS all those kinds of things and I feel like if we'd never discovered the invention we
01:42:31
would have just found another way you go to other parts of the world where they don't really drink they do kind of have another way like I was in barley and
01:42:37
they do these like ecstatic dances where it's like have you ever seen one of these things it's daytime they have the
01:42:43
music blurring and everyone is just going absolutely crazy they're like dancing as if they're all absolutely
01:42:48
hammered and they're doing it in daytime and then they're uh when I look at it I
01:42:54
go absolutely never I'm never doing it but my my partner does it all the time and I go but it's and I look at these
01:42:59
people and I go do you not realize that you look weird and I'm saying that through the lens of this social
01:43:05
construct I have that that behavior is not normal or acceptable right you know what I mean but it's literally like people are going wild in daytime to
01:43:12
music together in a room and they have to be feeling amazing they must feel amazing yeah so connected so free but
01:43:18
it's just weird over here I mean ecstatic dancing is a thing over here in fact it's happens upstairs in the studio
01:43:24
okay um but it's not something so that's that's oxytocin of course yeah so maybe we should frame all of this under the
01:43:30
what's going to give you oxytocin we need to do more oxytocin Rich activities so that we can make sure we keep human connection up because human connection is so incredibly important and so if
01:43:42
ecstatic dance is your thing great you know again to your point like the glass of wine every once in a while might put you in that mood to be able to connect
01:43:53
in all of these ways so that might that might be a tool but not every day so um but we have to bring back this idea oxytocin is the most powerful hormone on
01:44:06
the planet so when we're sitting at home and we're isolating ourselves and we are
01:44:13
in disconnection and we're pointing fingers and we're yelling at each other like we are we're raising cortisol we're
01:44:20
not raising oxytocin but if you bring oxytocin up as soon as oxytocin comes in cortisol goes down one of my recommendations to menopausal women that aren't sleeping is start petting your
01:44:33
dog like just pet your dog before you go to bed because that's going to give you oxytocin it's going to bring the
01:44:38
cortisol down from the day and it's going to put you in a more relaxed state so you can get yourself into bed if you
01:44:44
don't have a dog you know hug hug somebody but if we have to look at oxytocin as a healing hormone and what
01:44:51
we're talking about is this end of the day and what I think happens is we go produce produce produce and then okay
01:44:59
now now I'm done and then we go and maybe pop on social media and then we're like oh my God that person doesn't think
01:45:05
like I think or this person's saying something wrong and we just keep amping up our cortisol if we go back to you ask
01:45:10
me about my daily routine I feel like the morning should be oxytocin filled you can let your day be cortisol filled
01:45:16
if that feels right to you and then and then you're as when you end the day bring oxytocin back in how are you going
01:45:22
to do that is personal to you is there a link between oxytocin and diet I if I'm
01:45:27
in an oxytocin state am I more likely to choose a certain food I and I was thinking here about like you know
01:45:33
oxytocin Rises when I hug my partner for example so I was also thinking does that mean that people that don't have a dog
01:45:39
don't have a partner don't have friends people that are lonely are have less oxytocin maybe more cortisol and are
01:45:47
therefore more likely to eat poorly I don't know oh yeah because cortisol is high cortisol is going to spike appetite
01:45:53
and going to make you is going to make you want to eat more so yeah um but for that person so you know there there's a
01:45:59
thing called havening where you just like rub your own arms and that releases oxytocin yeah and it calms you it it releases oxytocin you're literally loving on yourself and it it upregulates
01:46:12
the parasympathetic nervous system it takes you out of the amydala and you're just you're just rubbing yourself and on
01:46:19
your arms it's it's a bit of a stretch but this is how my brain works so theoretically hugging myself can help me lose weight do you know what I mean yeah you
01:46:33
you you you you can make the real on that one yeah but you I'm saying so Hier oxytocin lower cortisol I'm going to
01:46:40
make better food choices therefore I'm going to be um more likely to lose weight and make better dietary choices across the board it's something
01:46:53
I call the hormonal hierarchy so at the top let's start with the bottom at the bottom of the hormonal hierarchy is sex
01:47:00
hormones progesterone estrogen and testosterone above that is insulin so if you're insulin resistant you're going to throw those sex hormones off okay above
01:47:12
insulin is cortisol if you're stressed out I I this is another thing we saw in our community if you're so stressed out all the time it's going to be very difficult for you to get into these deep
01:47:23
states of ketosis it may be very difficult for you to lose weight so we got to handle something or to help you
01:47:30
handle stress and the behavioral point there which is what I know so well is the choices I make in that state that's
01:47:36
right are bad that's right so but what do you do I'm I'm going to go what if you do if you're 48 years old you're a
01:47:44
menop par menopausal woman you're hormones are all over the place you're just agitated and irritable and you can't get yourself out of that Loop and
01:47:55
cortisol is surging you go eat because that feels that you're like give me some dopamine is what you're looking for
01:48:01
there if we could just take that moment and get that woman to think about connection can think about laughter can
01:48:08
think about gratitude things like that think about petting your dog think about going for a walk out in nature these
01:48:15
kind of things start to raise oxytocin and they start to decrease cortisol and and it's it seems like we put toss that aside we're like oh that's so frivolous like no actually it's not
01:48:28
like there you know there was I had a guy on my podcast recently that was saying that they had just done a study
01:48:34
on smokers and they had found that smokers that had positive relationships in their life compared to smokers that
01:48:41
were lonely and didn't have as many positive relationships the lonely smokers had a higher incidents of lung
01:48:48
cancer than ones that had positive relationships in their life that is the power of human connection and that is
01:48:55
oxytocin bringing down all the other hormones and regulating them and it kind of insulates us doesn't it from the
01:49:02
stresses of life it's like insulation that's right human connection is insulates us against disease against I
01:49:08
guess even poor dietary choices in that regard is that in part why I have a tool box in the corner of the room because we
01:49:15
talked about there's a tool box over here this is why you have a toolbox so there's a oh there a it's a DI of a CO
01:49:20
toolbox this is cool this is really [ __ ] it's your special tool box so I have this tool box in the corner of the room sometimes my team they they do these little experiments so
01:49:33
they'll bring something to the podcast from doing research on the guest I'm speaking to and then they'll put it there and I have to be honest I haven't
01:49:39
opened this tool box um it's a Dio tool box which is quite cool we will sell these
01:49:45
online that's a good way to make a quick Buck um but who should open this tool box because I know you know you know
01:49:52
what's in this yes and I swear I swear on everything that I haven't opened it okay you want me to open it I think you
01:49:57
should open it and explain why you bought a tool box so the first thing that I want to say is whenever you're
01:50:04
looking at your health you need to think about what's your toolbx how many tools
01:50:10
do you need in here which ones do you need which ones are appropriate to you okay so we talked about this in the
01:50:16
beginning if I was going to um remodel a room which would I wouldn't be doing because I don't know how to do that but let's say I wanted to change uh something the construction of a room I
01:50:28
would bring my toolbox in I wouldn't pull out the hammer and say and the and the screwdriver and be like the hammer is better than the screwdriver ah I don't need the screwdriver the hammer is
01:50:39
better than the screwdriver I would look around the room and I'd be like okay there's going to be a moment I need the hammer there's going to be a moment I
01:50:45
need the screwdriver I I might and I don't know what size screwdriver I live in an old house you know sometimes you
01:50:51
need a Phillips head some sometimes you don't like I would have different tools this is how we should be looking at
01:50:56
health and what's happening is we're looking for the one-offs so I want everybody to create a toolbox so here's
01:51:02
how we look at it so okay some days I get up and I'm like you know what today there's fun Tools in here that I have been eating so bad and I haven't been getting my minerals or my vitamins so I
01:51:17
better I better load up on my supplements mhm so today I I just haven't been eating well
01:51:23
I need to load up on my supplements I'm going to use my supplements okay do you use supplements every day not every day
01:51:30
how come um because sometimes I don't feel like I need them because I've had them through my I feel like I've had
01:51:35
those supplements through my diet so for example if I've if I've been in my house in Cape Town I probably don't need my
01:51:41
vitamin D but when I've been in a studio every day for days on end I think probably my vitamin D is probably low
01:51:47
that's right so you you use this as it's supposed to be used as a to a lifestyle so when your lifestyle all of a sudden now goes in a New Direction you don't need that
01:52:00
supplement okay so it's a tool okay now I always tell people if you're on the same supplement over and over and over
01:52:06
again like it may not be working for you anymore so okay so there's supplement then some days let's say you've been working too much this is heavy and you're going to
01:52:19
go work out yeah and so today like you've decided you know what I've been traveling a lot I haven't been prioritizing strength training today my tool is strength
01:52:32
training so I'm going to make sure that I power up on weights today we we could have had a shoe in here and been like on another day I might decide that I need
01:52:43
to do more cardio what's better strength training or cardio this is a trick question it is
01:52:51
neither right neither are better context dependent that's right but we have a lot of
01:52:57
discussions in in the health world right now about which one's better yeah people are fighting over which one's more important you got it yeah okay yeah then
01:53:04
what if I want to fast here's my empty plate what if I decide you know what today I need to get to autophagy I need to shed some of those cells that are dysfunctional so I'm going to make sure
01:53:18
that I fast longer today because I need to access that internal part of me okay there's my little clock so today I'm just going to set my timer and I'm going
01:53:30
to fast for 17 hours because I need autophagy okay one day I wake up and I don't I don't feel like fasting so is fasting right or or not fasting which
01:53:42
tools right they're both the same they're is when are you going to use them when you need to got it okay then
01:53:50
all of a sudden I realize I haven't really been prioritized in protein I like eggs they've got lots of choline in
01:53:56
them I better power up on eggs today so that I can because Co we know choline helps with brain health so eggs are
01:54:03
phenomenal are they phenomenal every day some days more than others right I I have a more brain power I need today maybe I'll do so we'll so we'll go ahead and power up on an egg but doesn't mean
01:54:16
we have eggs every day okay what about if my hunger's been off the chart I can't stabilize my blood sugar I'm going to add more fats in I'm going to have an avocado so I pull out my avocado one day
01:54:29
and now I eat it and all of a sudden I'm like wow that's so much better like I can fast longer the next day I'm I I
01:54:36
feel like my blood sugar is more stable and more mentally clear is the avocado the
01:54:42
hero not always not always it was just your body needed more fat that day okay what about I you know for my menopausal friends all the sudden I'm getting hot
01:54:54
flashes and I realize I haven't really been prioritizing fiber I haven't really been giving cruciferous vegetables to my
01:55:00
liver maybe maybe I've been drinking a little too much so I'm going to need to power up on my my cruciferous fibrous
01:55:09
vegetables to help support my liver for anyone just on audio she's pulled out some broccoli from the tool box broccoli
01:55:15
yeah so now all of a sudden I eat more broccoli I'm all of a sudden noticing that my hot flashes are going away did the broccoli is the broccoli the reason my hot flashes went away that day it is
01:55:26
right if that day it was because your liver needed more support and your gut needed more fiber to be able to break
01:55:32
remember we have a whole set of bacteria in our gut called the estrobolome that to be able to break down estrogen so
01:55:38
it's usable for your C same thing with the thyroid like we talked about maybe all of a sudden your metabolism speeds
01:55:44
up because you gave your liver and got a better better choices and so now your thyroid starts working better for you
01:55:51
all of these go on and on and on they're all just tools the last one is the one we've been talking about oh wow look at that an amazing product what if I haven't prioritized
01:56:04
oxytocin I've been working too much I haven't been really like my friends I haven't really been prioritizing friends
01:56:10
or family I know I got to get together with them but they don't really want to hear about my workload so let me figure
01:56:15
out another way to connect to them so I'm going to grab this really cool Diary of CEO conversation cards I'm going to
01:56:21
take that over and I'm going to tell my friend I just want to hang out with them and we're going to have a good conversation these are all tools the
01:56:29
goal of health is for us all to create a unique toolbox one that works for us that becomes effortless over time if we stick with rigidity if we're like prot
01:56:41
animal protein is the best no plant protein is the best fasting is good no fasting is not good oh we should be strength training no we should be car doing cardio all of these things in
01:56:52
isolation are not Health when we put them together and we customize them for our own specific needs now we are on our
01:57:01
own health path but we can't isolate them anymore we have a closing tradition on
01:57:08
this podcast where the last guest leaves a question for the next guest not knowing who they're leaving it for and the question that's been left for
01:57:14
you is dear guest first person to say that dear guest are you in love with life and is life loving you
01:57:28
back um I'm absolutely in love with life I um and I'll tell you why I I love what
01:57:35
I'm doing I love how we started this like that one woman who now believes in herself and to
01:57:43
have that over and over again fuels me and and gets me out of bed every morning and makes me show up in London and have
01:57:50
conversations with you and I have amazing friends and amazing family like I have connections I love my life and at
01:57:57
54 I love my life now more than I've ever loved it and I have to say of all the people that I meet you're one of the
01:58:03
people that I'm convinced is loving life and it I'm convinced it's also loving you back on and off camera um you really
01:58:09
are a wonderful human being thank you and you're doing work that is so critical to so many um I recommend everybody goes and reads the book fast
01:58:16
like a girl even if you're not a girl I have to say because I learned a ton about my partner about my wife about
01:58:22
myself from reading this book but also your your book eat like a girl um is equally critical for anyone that's looking for really practical ways to upgrade and think about their nutrition
01:58:33
through the lens of everything we've discussed today I'll link both of those books below um they're must reads thank
01:58:39
you so much AB pleasure to see you again yeah and the feeling's mutual I just keep doing what you're doing because
01:58:45
it's profound so I I feel honored to have been here twice so thank you for everything you're doing
01:58:52
oh [Music]