Episode Transcript
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0:14
Welcome to the Left Glove
0:14
morphist podcast.
0:17
With me, Coach Bronson and me,
0:17
Coach Natt, where we peel back the curtains
0:21
and reveal the truth behind hot topics in
0:21
health and fitness.
0:24
This is Keto Fitness at Life.
0:26
Unfiltered. What's going on, everybody?
0:30
It's Coach Bronson and Coach Nat coaching. How are you today?
0:33
I'm doing good.
0:35
Doing good. You got a busy day today.
0:37
I went to hot yoga this morning.
0:38
Hot yoga?
0:38
You went shopping, got all the foods.
0:41
Tell them about what you found on a deal for
0:41
me.
0:45
All the meats today.
0:46
Oh, my gosh. I'm actually doing a real about this because I
0:50
found quite a few great deals at Lidl, if
0:50
that's how you pronounce it.
0:56
Is it lidl? Little lidl. LDL.
1:03
If anybody knows how that store
1:03
is meant to be pronounced, please let us know.
1:09
But it is the closest to where we live right
1:09
now.
1:12
We have a Whole Foods right next door and a
1:12
Lido right across the street.
1:16
You need to give a finger just
1:16
to walk into Whole Foods because you're going
1:20
to get an arm and leg on the way out.
1:22
We have the bougie store and we
1:22
have the budget friendly store.
1:26
So I went to the budgetfriendly. That's my favorite place to shop now.
1:30
And I found some new things today and some
1:30
really great deals and some of our favorites.
1:36
So I couldn't believe my eyes when I saw that.
1:39
The lamb legs, whole boneless lamb legs and
1:43
legs roast, $5 a pound.
1:48
That is half off.
1:50
Usually £99 is actually really good for a lamb
1:50
leg anyway.
1:56
Typically if you walk into a whole food, it'd
1:56
probably be twelve or 13 easy.
2:01
So 999 would have been great per pound.
2:04
But usually I'm dissuaded because you're buying a three pound leg or something like
2:06
that and it adds up quickly.
2:11
So $5 a pound.
2:13
I was like, you are kidding me.
2:15
I'm not boneless.
2:17
That's boneless, right?
2:17
So you don't have bone.
2:19
You're taken out like that's all meat.
2:22
So I bought about £10 and it's all going in
2:25
the crock pot tonight.
2:26
Nice. Do you think you can get
2:26
all of it?
2:29
I think so. We have a pretty large crockpot.
2:33
Yeah. Well, we eat a lot of meat.
2:34
We do.
2:35
All right. And what did I do today?
2:37
What did I do today?
2:39
You went to brunch.
2:41
Oh, I did. I went to brunch. We have somebody that was in kathy and her
2:42
husband were up from Arizona because her
2:47
daughter is getting married this weekend. So they're a member of my challenge in my
2:51
groups. They're like, hey, we're in town. Do you want to come out brunch?
2:53
So we went to first watch, got some extra
2:56
eggs, got some great sausage.
2:58
That's his favorite.
2:59
Oh, my God. I might have
2:59
overeaten it just a little bit, I think.
3:03
You still haven't had another meal today?
3:05
I haven't, no. That's pretty much it. That's what I've had pretty much all day.
3:08
So it was good. It was good. Nine eggs, six lengths of sausage.
3:13
Wow, it was good. I'm feeling really satisfied and satiated
3:17
right now. Call back to our last episode.
3:20
Alright, what are we talking about today?
3:20
Today we're talking about a hot topic today
3:24
we're going to talk about metabolic
3:24
flexibility, what it is, and if you need to
3:32
worry about it, if it's something that
3:32
actually matters in the big picture or not.
3:36
We hear a lot of people talking about the need
3:36
to flex between fuel sources, fuel systems,
3:44
carbs and fats and all of these things.
3:46
And I think there's really a lot of confusion.
3:50
One, because how people understand metabolic
3:50
flexibility is different because there are
3:58
actually different ways to use the term based
3:58
on the context of where you're coming from and
4:04
what you're trying to do. But then also when you have people who are
4:09
keto influencers, who have based their message
4:09
on carbs are not essential.
4:14
Ketosis is what we're meant to be in.
4:17
It's our natural state when we're born
4:20
ketogenic and being fat burners is the best
4:20
for our health.
4:25
To then also be saying what you might want to
4:25
throw in some carbs.
4:29
So you're flexible at same time. Like what?
4:34
Like your brain kind of just stops for a
4:34
second and it's like a glitch in the matrix.
4:41
That's how I look at it. Because to me, if you're saying that keto is
4:46
the way to be, then keto is the way to be.
4:48
It doesn't make sense to say keto is the way to be.
4:51
We don't need carbs except when we do.
4:59
Are you on the same sheet of music there,
4:59
Krishna?
5:02
Well, Coach Bronson gets into
5:02
the definitions of metabolic flexibility.
5:08
There's one piece that I latch onto and how I
5:08
first understood metabolic flexibility was
5:15
from a primal standpoint, the way Mark system
5:15
talks about it.
5:19
And it's that learning to burn fat as fuel is
5:19
how we become metabolically flexible because
5:29
we have been burning carbs our entire lives.
5:31
Yes.
5:32
So what makes us think we need
5:32
to go back to carbs to learn to be
5:37
metabolically flexible?
5:38
Right?
5:39
How we become metabolically
5:39
flexible is learning to not rely on carbs.
5:44
Yes, absolutely. That's the change, that's the process.
5:48
And as we dig into the different definitions,
5:48
there are three definitions that we've
5:52
identified format about flexibility.
5:55
They're very different, they are used very
5:58
differently and they all have very different
5:58
applications and things like that.
6:02
But as we dig into those, you'll see what we
6:02
mean when we say that true metabolic
6:07
flexibility is all about letting your body do
6:07
the work.
6:13
Oh, I like that.
6:14
That's really where we're going to boil down to. So you'll see what we talk about when we get
6:16
to that. So the first definition we're going to go
6:18
through, what do you think we should just kind
6:21
of go through here's definition number one.
6:24
One of the ways that we hear people talk about metabolic flexibility.
6:28
Go through some thoughts and stuff there.
6:30
Then we'll go to the next one. Or the next one. Okay, that works.
6:33
Yes, we did plan this ahead, everybody. Just so you know, sometimes we get into rants
6:35
and we go on side tangents that are completely
6:42
unplanned. But even though it may sound like we're
6:45
rambling, we do actually have somewhat of an
6:45
outline.
6:48
Getting back to something, we do have.
6:50
Some point we're trying to make.
6:51
We will get back to the point
6:51
eventually.
6:54
Eventually. All right, definition number one.
7:00
I've heard people use bed flexibility in the
7:00
conversations around eating carbs and that we
7:09
should be good at digesting and assimilating
7:09
and pulling nutrients from carbohydrates,
7:20
plant based sources in order to honestly, I
7:20
don't know what the real reason or why they
7:27
say that we should do this. And here's why I say that.
7:32
The ideas that we need carbs to okay, we're
7:32
going to go I'm going to backtrack a little
7:38
bit. The things that I've heard people say that we
7:41
need, even though we don't need carbs, they're
7:41
not essential, but that we should have carbs
7:46
to do. Because if we're ketogenic for too long, if
7:49
we're in ketosis for too long, these are
7:49
things that are going to be a problem.
7:53
Thyroid, testosterone, leptin help control
7:53
leptin resistance, which we talked about.
8:00
And another thing, and there's one other one,
8:00
it totally just left my mind.
8:07
Metabolic rate, metabolic efficiency.
8:10
So the idea that if we don't have fat, then
8:12
our body actually slows down burning fat,
8:12
that's actually what that's actually one of
8:19
the reasons why people say we need carbs.
8:21
So that if we have carbs, it helps us burn
8:23
more fat. You should see the look on her face right now.
8:27
I am so perplexed.
8:29
Exactly. And then the other one is cortisol.
8:32
That because if we're in ketosis all the time,
8:32
our body has to raise cortisol in order to
8:37
trigger the gluconeogenesis to make glucose.
8:40
So that elevated cortisol is in a good thing.
8:42
We need carbs to drop our cortisol. All that kind of stuff.
8:46
I will just tell you that I have seen nothing
8:46
in evidence of anyone I've worked with where
8:56
any of those things are actually a thing. Now, there are people out there who have much
9:02
bigger practices than I do, who have said that
9:02
they have seen cases where someone was having
9:10
a problem with elevated cortisol or their
9:10
inflammation markers went up as well as their
9:15
HPA and things like that. And that introducing some carbs help bring all
9:19
that stuff down, whatever that mechanism was.
9:22
I think there are other ways to do that. We've talked about protein does the same
9:24
thing.
9:26
I was just thinking exactly
9:26
that you could do the same thing with protein.
9:31
You can do the same thing with protein. So there's a lot of different ways.
9:34
But it boils down to the first thing I talk
9:37
about at the beginning of if we're saying that
9:37
being in ketosis, that being ketogenic
9:42
primarily because it's not really about
9:42
ketosis, that being Ketogenic is the way that
9:46
we're meant to be and we don't need carbs,
9:46
then it doesn't make logical sense to say,
9:52
until being ketogenic is unhealthy, then we
9:52
need carbs.
9:58
It just doesn't make sense to me. And just in case anyone is wondering, this
10:03
episode might be a lot more of me talking,
10:03
because this is a topic that I get inspired
10:07
and wildly passionate about this, because one
10:07
thing that I don't like in anything, really,
10:17
and that is when people make things overly
10:17
complicated, and it makes it hard for people
10:22
to understand and implement practical things
10:22
in their lives.
10:27
If you're telling people one plus one equals
10:27
two, you can't say, until it doesn't, and then
10:33
it equals three, but only this.
10:35
And when the sky is blue, it's four.
10:40
One plus one equals one, or it doesn't.
10:43
This isn't algebra, guys, that we're doing
10:45
here. This is math. This is a simple thing. It doesn't have to be complicated.
10:49
So getting back to the idea that metabolic
10:49
flexibility that we need to somehow maintain
10:55
an ability to process plant based foods in
10:55
order to be optimal, again, that statement
11:03
when I say it that way, that doesn't sound
11:03
logical to me either, because our body is not
11:09
good. No matter how long have we been eating plant
11:13
based foods and how sick are we, right?
11:13
How long were you eating plants where you
11:19
removed a lot of plants, and then when you
11:19
removed all the plants, everything got better.
11:24
You got optimal health. You got closer to optimal health.
11:28
I mean, like, all of us, our
11:28
entire lives, we were doing that until we
11:31
weren't, right?
11:31
So if you have gone carnivore, whether you've
11:36
been carnivore for four months or four years,
11:36
that's still a tiny fraction of your life that
11:43
you've spent this way. All of us spent 30 plus most of us even reach
11:49
this until we were at least in our 30s, if not
11:49
later.
11:52
So we're talking three decades you spent.
11:56
Eating standard American diet
11:56
or plants or veggies that you have to get your
12:00
veggies in, whatever it may be. So the idea when we talk about metabolic
12:05
flexibility from a food intake, digestibility,
12:05
gut health, hormone management, any of that
12:11
kind of stuff, all of those things, can there
12:11
be issues when we talk about ketosis?
12:17
That's a different conversation. I'll probably be doing a video on my own
12:20
channel about long term ketosis, and that that
12:20
is different than what we're talking about
12:24
with being able to process plant based foods.
12:28
If we're not doing it and we get better, how
12:32
do we get healthier?
12:32
By doing it right?
12:36
It just doesn't make sense to me. That's like telling an alcoholic that he needs
12:40
to be alcohol flexible by every once in a
12:40
while going to the bar and having a shot.
12:49
Yeah, that would be a really
12:49
great analogy it's like saying, well, to make
12:54
sure your liver can still process the alcohol.
12:57
Right?
12:58
Give your body some alcohol
12:58
every once in a while just to make sure.
13:01
Just to make sure like what?
13:03
That doesn't make any sense. I guarantee your liver will function better if
13:08
you never take another sip of that 110%.
13:12
So that's the one thing about
13:12
this.
13:14
And then the other thing about this is that
13:14
both of us are looking at each other as we're
13:20
having this conversation, trying to find a way
13:20
to say this in a way that makes sense, because
13:26
I can't think of I've heard people say that we
13:26
need carbs so that we're better we need to eat
13:32
plants so that we maintain the ability to eat
13:32
plants.
13:35
But if I'm not eating plants, why do I care?
13:38
Well, there you go.
13:40
There's the crux. If you're not eating plants and you've
13:42
committed to not eating plants the rest of
13:46
your life, then you wouldn't care. And there's a whole community of carnivores
13:51
out there that are committed to doing this for
13:51
the rest of their lives, generally, because
13:56
they've gotten miraculous results on it, and
13:56
they wouldn't dream of going back because they
14:03
can feel the difference. They're still very connected to where they
14:07
were before they went carnivore and what
14:07
carnivore has done for them, and they wouldn't
14:12
even dream of eating a plant again for the
14:12
rest of their life.
14:16
Raising my hand.
14:17
Right now, the only place this
14:17
comes up is people who want to eat plants
14:25
again. They are not fully invested and committed to
14:29
the carnivore lifestyle, so they are looking
14:29
for justification.
14:36
I think I figured out the word I was looking
14:36
for earlier.
14:38
Confirmation bias.
14:39
Confirmation bias. Yeah. There you go. They're looking for someone to say, it's okay.
14:44
You should be not just okay,
14:44
but necessary, because now and here's the
14:51
thing, people. Okay, you know what?
14:53
This is unfiltered, right?
14:54
Get it?
14:55
Here's my thing. Do what the F you want to do and be
15:00
unapologetic about it.
15:01
Bingo.
15:02
If you want to ingest poison
15:02
and you want to argue for putting poison in
15:08
your body, whether that is in the form of
15:08
drugs, alcohol, sugar, heavily processed
15:14
foods, or vegetables, say, I want to do this.
15:19
I'm choosing to do this because it's what I
15:21
want to do.
15:22
Yes.
15:23
Don't try to find some kind of
15:23
scientific reasoning or explanation for why
15:32
you're choosing to do this. Just own it.
15:36
Exactly. And this is one of the things we see with a
15:39
handful of influencers out there now who are
15:39
the reason I quit Keto, the reason I quit
15:44
Carnival, blah, blah, blah, blah, blah. It's like that's not the reason.
15:47
That's what you're saying. Because you want to get some views on YouTube
15:51
or Instagram or validation so you can get
15:51
people to say, oh, yeah, it worked for me,
15:56
too. Well, yeah, because you wanted to eat this other stuff.
15:59
Go eat the other stuff. We don't need to justify our actions, just
16:00
like we don't need to justify why you went
16:04
carnivore in the first place to anybody. You don't need to justify why you get off of
16:08
it.
16:08
You know what?
16:08
I expect someone so much more if they just
16:11
said, I just missed asparagus and I wanted to
16:11
eat asparagus, so I started eating it again.
16:18
Yeah. You know who?
16:18
Somebody who actually did that?
16:21
I know who you're going to say.
16:22
I think dr. Peter Adia.
16:26
I thought you were talking
16:26
about Lily Kane.
16:31
I love her because she's so real and so honest
16:31
with what she does.
16:34
She just did a fruit experiment over.
16:39
Some stuff wasn't good. Some stuff was good.
16:41
She's always honest about her
16:41
experience.
16:44
She tells you about her symptoms and how these
16:44
things didn't work for her, but she was tired
16:49
of this, and she wanted to try that and be who
16:49
you are.
16:54
Exactly. But Dr. Peter Atya, he
16:54
basically said, look, I stopped keto because I
16:58
wanted some veggies. I wanted this, I wanted that.
17:00
Like, I missed it. We're real people, folks.
17:05
It's okay. Your priorities are your priorities.
17:09
So if you feel like you can afford your
17:09
health, can afford the decision, that is
17:15
absolutely your prerogative to do that.
17:19
So the justification or trying to find the
17:22
justification to make yourself feel better,
17:22
that's what it is about doing X, Y, or Z or
17:27
leaving keto or whatever else it is, it's
17:27
expended effort that really is unnecessary.
17:33
And let's be real. When most of us come to this lifestyle,
17:38
usually it is because we are struggling with
17:38
something health related that we are willing
17:46
to do anything to get to change.
17:48
Right? And for many of us, we have had it beaten into
17:50
our heads our entire lives that vegetables are
17:56
healthy for us. So when it comes down to making the lifestyle
18:00
change, of taking the veggies out, we still
18:00
hear that voice in our head, and for a long
18:05
time, you may be questioning this lifestyle,
18:05
and you may be questioning, well, still
18:14
feeling like you should be eating vegetables.
18:16
And I understand that feeling that way and
18:22
questioning. There are a lot of people out in the community
18:25
who latch onto these concepts because they're
18:25
questioning.
18:29
Yeah. They're not sure. And it's the same reason why I still take beef
18:34
liver sometimes, or I still do some other
18:34
supplements.
18:37
It's like fish oil, things like that. Because as much as I'm into all of this and
18:43
I've been doing it for four years, I'm super
18:43
happy with the results and everything else.
18:47
There's still that little voice in my head
18:47
that says, what about this?
18:51
And it's still meat based. I'm still doing everything carnivore ish.
18:56
Not that I really care. It is what it is.
18:58
But I still do every once in a while, you know
18:58
what?
19:02
Just to make sure that I'm getting everything
19:02
that I need, I'll do some beef liver tablets.
19:06
I'll do that for a few weeks, and then I'll
19:06
take a few weeks off, and then I'll do it
19:09
again. I'll do the fish oil capsules every once in a
19:12
while or take things like that just to have
19:12
that umbrella of security.
19:18
I like that. Yeah.
19:19
So that's kind of how I look at
19:19
it.
19:21
If that's what you feel about veggies, then by
19:21
all means, go for it.
19:25
But we've got to be honest. Here's the thing.
19:28
Most people consuming veggies, if you're truly
19:28
being present in your body, would admit and
19:38
all of my clients fall into this category
19:38
admit that they don't feel their best when
19:43
they're consuming veggies. They feel bloated, they feel uncomfortable,
19:48
they feel constipated.
19:53
They're not comfortable after that just
19:56
because.
19:56
They'Ve cut it out for so long
19:56
that their gut can't handle processing it
20:00
well.
20:01
And that's also I'll never
20:01
forget back in the day when I worked in a
20:05
traditional office and I had everything in
20:05
moderation, people.
20:12
Well, your body stops learning how to or stop
20:12
producing the enzymes to digest the thing when
20:20
you do an elimination.
20:21
Sure.
20:21
And that's accurate. Actually, when you stop consuming a food, it
20:26
only takes two weeks, 14 days for your
20:26
microbiome to shift.
20:32
So absolutely your body will not have the
20:32
enzymes it needs to break down.
20:39
Anything, whatever it is that
20:39
it used to eat, it doesn't need it.
20:41
That's why vegans get sick when
20:41
they consume meat.
20:46
They got to ease back into it
20:46
so their body can start doing what it needs to
20:50
do. Sure.
20:50
But your body will develop the
20:50
enzymes again to do that.
20:55
When you put it back in. Same thing. May only take 14 days for you to adjust again.
21:00
But does that mean that then 14 days later, or
21:07
a month later, after adding the veggies back
21:07
in, people feel better, and now all of a
21:11
sudden, they're digesting perfectly?
21:11
No. Most people that I know who have never
21:18
gone carnivore have never cut veggies out of
21:18
their diet, always feel bloated and
21:25
uncomfortable after meals. Women in particular are always stressing about
21:30
their lower belly and the bloat. That is the number one concern I hear all the
21:35
time from women. And they believe and they think that this is
21:39
just a reality of life that they have to deal
21:39
with.
21:42
Everyone I know who has gone carnivore, one of
21:42
the number one things I hear besides specific
21:52
medical things they have seen improve is no
21:52
more bloat.
21:57
No more bloat. Gas bloaty.
22:01
So women say bloat, guys say gas.
22:04
Yeah, same thing, guys. It's the same thing.
22:06
We fart and we're proud of it. Men are the only creatures, I think, that fart
22:12
and then look around and see if anybody
22:12
noticed, not because we're embarrassed, but
22:17
because we went out. We're looking for a credit.
22:20
Women look around hoping nobody
22:20
noticed.
22:23
Men look around hoping somebody noticed.
22:25
You want a high five? Give me a high five. Dang it.
22:28
All right. So that's definition number one. That's when we're talking about metabolic
22:32
flexibility, which technically, it's not
22:32
metabolically.
22:35
That's more about digestive and processing
22:35
plant based versus animal based foods.
22:40
But it really does go into the conversation a
22:40
lot when people think of metabolic
22:45
flexibility.
22:46
Yeah, that's more of the
22:46
argument for the gut microbiome diversity.
22:52
Exactly. It's more of a gut microbiome diversity thing,
22:54
which, again, if you're not planning on eating
22:54
meats or plants, and plants for the past 20
23:01
years have been making you sick, then I still
23:01
don't understand why you need to be good at
23:07
eating plants. The whole concept of this discussion, I almost
23:12
kind of like, why are we even having this
23:12
discussion?
23:14
It just doesn't make any sense to me to have
23:14
this argument.
23:18
I personally can say, since
23:18
going carnivore, I have never once craved a
23:23
vegetable.
23:24
Oh, my God. No.
23:25
Do I still crave sweet.
23:27
One time, yes. One time.
23:29
Yeah.
23:30
Corn about two years into
23:30
Carnivore.
23:35
That is the most random story.
23:38
Growing up in this area where my parents live.
23:42
Down the road from where they live is a local
23:42
farmers market like, side road vegetable
23:47
stand.
23:48
Okay.
23:49
They have the best silver queen
23:49
corn in the whole East Coast.
23:55
It's so good.
23:58
I'm almost thinking about going against them right now as we're talking about it, but there
24:00
was one time, I think about two and a half
24:05
years ago, where I went over to my parents for
24:05
dinner, and they had had some or somebody had
24:13
somebody had corn somewhere. Might not even my parents might have been
24:17
somewhere else. We went to a barbecue or something, and they
24:19
were cooking corn on the grill. And it just brought me back to the corn that
24:23
we used to have at my parents house. And I was sitting there, I'm like, I don't eat
24:27
veggies, but I really want some fucking corn.
24:32
It smells good. It looked good.
24:34
That is so interesting.
24:35
Yeah, that was one time.
24:37
I'm like, the only thing that
24:37
comes to mind is going to a restaurant, and
24:42
they have, like, early on, when I first
24:42
january, February, going out to restaurants
24:50
where they have the crispy Brussels sprouts
24:50
with bacon or whatever with the glaze.
24:57
Well, I hate the glaze. To me, the glaze ruins it because I want the
25:02
crunchy, salty, salty garlic sprouts.
25:08
But you know what? I can do that without the Brussels sprouts.
25:11
Right. Because when you think about it, the vegetable
25:11
is not the thing we enjoy.
25:15
Exactly. You're in my head, I was going to say the
25:20
thing about the corn. It's not about the corn. It's about the salt and the butter.
25:23
Yeah, exactly. This is what I always say about carbs.
25:30
Think about typical carbs. Potatoes, rice, bread, they're all bland
25:39
substances on their own. They have no flavor.
25:43
Right. 100%.
25:45
It's all about what you put on
25:45
them.
25:47
Ding, ding, ding.
25:48
And the biggest problem with
25:48
these carbs is nobody's eating the carb by
25:53
itself.
25:54
That's a whole other discussion. Carbs back together.
25:57
And carbs, because that's what
25:57
makes it taste good, is the fat and the salt,
26:01
which the fats and the salt without the carbs
26:01
are great for you.
26:06
Unless, of course, you're using industrial
26:06
seed oils, in which case oxidative damage,
26:13
high inflammation, leading to disease.
26:15
But if we're talking about natural fats, like
26:17
butter butter, tallow butter, butter in my
26:17
case, olive oil.
26:24
I'm a Greek girl. I haven't given up my olive oil.
26:27
Sorry, guys. I don't believe olive oil is trying to kill
26:30
me. But healthy fat and salt?
26:35
I just had pictures of a bunch
26:35
of olives on the table trying to run at you.
26:39
Sorry. No one will ever convince me to stop consuming
26:42
olive oil. Don't even try it.
26:46
But, yeah, the salt and the fats together are
26:46
amazing.
26:50
The reason they've been vilified is because
26:50
they are being consumed along with the starch.
26:56
And altogether, especially on a low protein
26:56
diet, which majority of standard American diet
27:04
people are on is a recipe for disaster.
27:07
Yeah, absolutely. All right, so that's the first area when we
27:11
talk about metabolic flexibility that you need
27:11
to be aware of.
27:15
And in our estimation, is it something people
27:15
need to worry about?
27:19
No.
27:20
Okay. No. All right.
27:22
Definition number two of metabolic flexibility.
27:27
This is one I think people don't know about or
27:30
don't talk about enough, primarily for one
27:30
reason.
27:34
Because usually the topic of metabolic
27:34
flexibility happens in the nutrition space.
27:39
And this definition of metabolic flexibility
27:39
is a fitness aspect.
27:44
It's exercise science. And that is the ability of our body to utilize
27:49
fuels based on the activity that we're doing.
27:52
So the efficiency of our body to go from
27:57
there's three metabolic pathways. There's phosphogenic or ATP fat pathway.
28:01
That's the energy that we use when we're doing
28:01
strength work.
28:04
Sprints, things like that. Then there's these glycolytic, short bursts.
28:09
Then there's the glycolytic pathway. That's glycogen.
28:11
That's when we're doing things that are high
28:11
intensity, shorter duration.
28:15
Not quite as short as a sprint, but that one
28:15
to two minute, three minute, ten minute hit
28:20
training kind of a thing. And then there's the oxidative or fat burning
28:24
pathway, which is the long endurance running
28:24
kind of thing.
28:27
Running, biking, swimming, that kind of stuff.
28:29
So the ability of our body to be efficient at
28:33
all three of those phases. To be good at burning fat when you're doing
28:37
that type of work. To be good at burning glycogen when you're
28:40
doing that kind of work. To be good at processing ATP when you're doing
28:43
that kind of work. That is a level of flexibility that our body
28:47
needs to be good at switching back and forth
28:47
or utilizing and being efficient.
28:53
You know what? It's not even a switching back and forth because we're always doing all three.
28:56
It's a capability of utilizing.
28:58
Right. We're always doing all three areas.
29:01
So it's how efficient is it?
29:01
That's where mitochondrial health really comes
29:07
in. So that's where being ketogenic is the best
29:11
way to be metabolically flexible from an
29:11
exercise science perspective, because the
29:16
healthier your mitochondria are, the better
29:16
they function.
29:19
The better they function, the better they
29:19
process in all three of those spaces of energy
29:23
utilization.
29:24
Converting the energy.
29:26
Yeah, not even converting, just
29:26
being able to use it.
29:28
Because we're assuming at this point in this
29:28
phase where we're working with the assumption
29:32
that the energy is there. So I have stored glycogen, I have fatty acids
29:36
or ketones available. I have ATP stored in the muscle.
29:39
So I just need to go grab it and use it.
29:42
Grab it and use it when I need to use it. And that's where accessing is a good way to
29:44
say it.
29:47
So this is one of the things where if you want
29:47
to be truly metabolically flexible, guess
29:54
what, folks?
29:54
You need to exercise and train your body in
29:59
all three phases of energy utilization.
30:03
What?
30:03
I have to exercise?
30:05
You got to exercise.
30:06
I thought I could do all this
30:06
with nutrition.
30:08
You can get skinny with
30:08
nutrition.
30:10
You cannot get healthy with nutrition.
30:14
Well, you can get healthier. If you guys have ever seen my slide where I
30:16
talk about what is health and where nutrition
30:22
gets us on the health perspective is a
30:22
baseline.
30:25
Just doing things based off nutrition is going
30:25
to get you back to where you were when you
30:29
were born. When you were born.
30:32
You're not strong. You're not coordinated.
30:34
You can't walk, you can't run, you can't do
30:34
things.
30:37
We don't want to be babies when we're 50 years
30:37
old, okay?
30:41
So we need to improve the physical aspects of
30:41
our lives to then actually empower us to be
30:47
physically independent and live a good quality
30:47
of life.
30:49
That's where fitness comes in, and that's
30:49
where getting your body to be efficient in
30:55
utilizing all three energy sources is super,
30:55
super, super important.
31:00
Okay?
31:00
That's one of the reasons why we say build
31:04
muscle and be ketogenic.
31:07
Because when you build we were talking essentially what metabolic flexibility from an
31:09
exercise science perspective is a fancy way of
31:15
saying it's having a well functioning
31:15
metabolism.
31:20
That's all it is.
31:21
Makes sense.
31:22
It's healthy mitochondria.
31:25
It's a lot of lean mass and muscle mass
31:27
because muscle drives your metabolism. So the more muscle you have, the better you
31:31
are managing and utilizing energy.
31:34
That's all there is to it. So you want to do whatever you can to build
31:35
muscle.
31:38
This is one of the reasons why we don't say do
31:38
a bunch of cardio, right?
31:44
Doing cardio is fantastic. And don't get me wrong, guys, cardio should be
31:50
part of everybody's fitness routine.
31:54
It should not be the only thing you're doing.
32:03
Just going to let that one sit for a second. Let that one sink in.
32:08
Because here's what happens. Cardio and I love this analogy.
32:11
We talked about this the other day. While you're doing cardio, you.
32:16
Are simulating what your body wants to do.
32:18
24/7. You're simulating that energy efficiency, that
32:21
energy utilization, but it only happens while
32:26
you're doing cardio. As soon as you stop doing cardio, your body
32:30
stops processing energy the same way with the
32:30
intensity and the requirement of efficiency
32:36
that you get because you're performing. So when you have added muscle, when you have
32:39
added strength, when your body is demanding
32:39
more energy and more utilization all the time,
32:45
it gets better doing it. How do we make a system better?
32:47
We make the system better by giving it a
32:47
demand and telling it that it needs to get
32:52
better. That's pretty much it.
32:56
So if you want to have more energy, if you
32:56
want to be stronger, and if you want to you're
33:04
ready for this one. Increase autophagy.
33:08
If you want to increase insulin sensitivity,
33:08
if you want to increase metabolic rate, if you
33:15
want to do all of the things that somehow
33:15
match what fasting does, then you need to
33:23
exercise. That's a topic for another day.
33:26
I'll just drop that one here. So what do you think about that exercise from
33:34
the standpoint of being efficient and making
33:34
your body better at accessing the fuel?
33:43
This is where adaptation comes into play. And you know it's happening when you go
33:47
through the phases of adaptation. That's what keto adaptation is.
33:52
Your body is getting better at utilizing the
33:52
fuels that you want it to use.
33:57
Now, if I take this coach that and I tell you
33:57
that this is where we talk about real
34:05
metabolic flexibility, if we are ketogenic and
34:05
we're not ingesting carbs you were talking
34:16
about this in the kitchen earlier. We're not ingesting carbs.
34:18
Your body is forced to utilize fat and then
34:18
carbs that we have in our body because we
34:27
don't have access, we're not shoving it in our
34:27
face.
34:30
Right.
34:30
So if we're shoving it in our
34:30
face, then the access of fuel from.
34:34
Our body doesn't need to tap
34:34
into that.
34:37
Exactly. So that efficiency is gone.
34:40
Yeah.
34:40
So again, true metabolic
34:40
flexibility from an exercise science
34:44
perspective is being able to access your
34:44
body's stores of fuel, not having to eat fuel
34:54
in order to have energy.
34:58
Right.
35:00
That's the key. So accessing your body's sources of fuel, body
35:04
fat, stored, glycogen it's there because your
35:04
body wants to use it, you don't have to eat
35:10
it. All that goes for excess fat as well.
35:14
Yeah.
35:16
Okay.
35:17
If it's constantly giving your
35:17
body exogenous fuel, putting more fuel in,
35:24
like, we use the gas tank analogy on our last
35:24
episode to talk about why do you need to top
35:35
off the tank?
35:35
We're not going to go top off the tank.
35:38
Every time we leave the house, we wait until
35:38
we're sufficiently low on fuel and then need
35:44
to refuel to add more gas to the tank.
35:48
Right.
35:48
Same thing with your body. Why do you need to continuously top off the
35:55
fuel when you have plenty to work off of.
35:58
Exactly. Plenty to work off of and actually kind of
36:02
that's a really good segue, actually, into the
36:02
next definition.
36:07
Is that enough info on the second definition?
36:09
I think so. I hope so. I mean, we both understand these pathways, but
36:10
you guys tell us if you want to know more
36:16
about the energy pathways on the exercise
36:16
science side of things, we can do a deeper
36:23
dive on another.
36:24
Yeah, that'd be cool. Yeah, absolutely. Because it ties in to the next thing we're
36:27
talking about.
36:29
So when we talk about definition number two,
36:29
being your body's efficiency at accessing
36:37
available fuel, I like that better. Not the ability.
36:40
It's your body's efficiency at accessing
36:40
available fuel.
36:43
Right. Because you want it to readily be able to
36:45
access and be efficient and.
36:48
Get the most out of every gram
36:48
that it uses.
36:50
Right. All the calories and everything. The next thing is, where does that fuel come
36:53
from?
36:58
Where is it coming from, and how does it get
36:58
stored?
37:01
That's where I think metabolic flexibility
37:01
comes into its true definition, and that is
37:09
your body's ability to create the fuel that it
37:09
needs.
37:16
Now, we know that we have to ingest fat.
37:19
We can't make fat. So if fat is something we have.
37:21
To eat, is it essential?
37:23
Nutrient carbs are not because
37:23
their body can make glycogen.
37:27
So when I say being metabolically flexible,
37:27
what I'm really saying is being ketogenic and
37:37
allowing the ketogenic process to become
37:37
efficient enough to support the production of
37:44
glycogen.
37:46
What do you mean by that?
37:46
You lost me at that point.
37:50
So gluconeogenesis for a lot of
37:50
people, if you haven't talked about this, the
37:56
big g words is not about protein, it's about
37:56
fatty.
38:02
It's a boogeyman of the keto
38:02
world.
38:04
Well, we couldn't be keto
38:04
without gluconeogenesis.
38:07
Oh, yeah, we die.
38:08
We die because we need
38:08
glycogen.
38:11
And the reason that carbs are not essential is
38:11
because of gluconeogenesis.
38:16
So when we need glycogen, our body creates it
38:16
from fat, from anything.
38:23
From anything? Yeah, essentially from anything. It'll take it from fat, it'll take from
38:25
protein. But if fat is available and here's the deal,
38:27
the substrates that gluconeogenesis uses to
38:36
make glycogen from fatty acids are the
38:36
byproducts of what ketogenesis uses when it
38:44
breaks down fatty acids into ketones.
38:47
So ketogenesis takes fatty acids, it turns it
38:51
into aceto. Acetate. We're going to get a little science here real
38:53
quick. It turns it into two things,
38:54
betahydroxybutyrate and acido.
38:59
Acetate. Beta hydroxybutyrate is what we all commonly
39:02
know as ketones. That's when our body utilizes for the fuel to
39:07
create ATP and do our movement and make things
39:07
happen.
39:10
Aceto. Acetate breaks up into pyruvate, acetate and
39:14
lactate, sorry, pyruvate and acetate.
39:19
And then that's what goes into the Krebs cycle
39:22
and the core cycle, which are cycles
39:22
underneath gluconeogenesis to create glycogen.
39:29
So the process of ketogenesis, of being
39:29
ketogenic, gives gluconeogenesis the things
39:37
that it needs to make glycogen. Right.
39:40
So true. Metabolic flexibility means supporting the two
39:45
systems in our body that help our body create
39:45
fuel.
39:51
Does that make sense?
39:52
Yeah, makes sense to me.
39:53
So if we're giving ourselves
39:53
carbs to be flexible, we're actually taking
39:58
away from our body's efficiency at doing it on
39:58
its own.
40:03
It's the opposite of being metabolically
40:03
flexible.
40:07
Right. So the opposite, being metabolically
40:10
inflexible is basically what leads to insulin
40:10
resistance, type two diabetes and on and on
40:21
and on all these metabolic syndrome conditions
40:21
because you are in a position where your body
40:29
cannot store properly and access properly the
40:29
fuels of your body, the fuel that your body
40:40
needs to function.
40:41
Right. Yeah. The
40:41
overconsumption in all three of these things
40:49
that we've talked about, I can't see anything
40:49
that says to me, here's a reason that makes
40:58
sense why we should ingest carbs in order to
40:58
be metabolically flexible.
41:03
Okay.
41:06
We've said that a couple of times. This is really the core of this discussion is
41:07
we keep hearing people saying that we need to
41:12
ingest carbs to be flexible, but I don't see
41:12
it.
41:16
Right.
41:17
Okay.
41:17
So when we talk about hearing
41:17
in the space that metabolic flexibility is the
41:21
goal, the question is, what are we really
41:21
talking about when we say that?
41:27
Right.
41:28
When we're saying we should be
41:28
striving for metabolic flexibility, what we
41:35
actually mean and really should be saying is
41:35
we should be striving to become fat adapted.
41:42
Yes.
41:44
But unfortunately. The term has now been utilized bastardized.
41:50
To mean we need to be switching constantly
41:50
between fuel sources that we are ingesting
41:58
that we need to be ingesting fats today and
41:58
carbs tomorrow and carb cycling and going
42:05
through a ketogenic phase and then shifting
42:05
out of ketosis and going back to higher carb
42:15
so that we can shift away and learn how to
42:15
process carbs again and then go back.
42:20
And to me, this is the same insanity that the
42:20
fitness industry has climbed onto with carb
42:28
cycling. And you see in some groups this cyclical Keto
42:34
approach where once a week we're having an all
42:34
out cheat day where we get to have all these
42:39
carbs and then we taper back off and enter
42:39
ketosis again.
42:44
And we're doing that every single week. I don't know about you, but to me that sounds
42:50
like adding a lot.
42:52
Of stress yeah, absolutely.
42:54
To your system. And for somebody who is already in a
42:57
disadvantaged state, metabolically, that is
42:57
the worst possible thing.
43:03
What you just said right there
43:03
is huge in this conversation.
43:08
Let's just say on the off chance we can find
43:08
something or someone comes to us and says,
43:12
look, here's a list of things. Here's some information.
43:15
Here's clinical information. Here's what I've seen in my practice when it
43:18
happened. Whatever it is, if someone could come to us
43:20
and say, look, these are some valid things
43:20
that make sense to us on why this works,
43:24
context matters, and it makes it even less
43:24
likely.
43:28
I think for that to happen in the context of
43:28
somebody who is severely metabolically
43:35
unhealthy.
43:36
Right.
43:37
The more unhealthy you are, the
43:37
more simplistic, the more foundational and the
43:44
least complicated your solution needs to be.
43:47
Absolutely.
43:48
So throwing in something that
43:48
is jacking up your stress, the stress in your
43:53
body and inflammation in your body for a short
43:53
period of time and then taking it away for a
43:57
period of time and then adding it back in for
43:57
a period of time and then taking it, that is
44:01
the last thing that you need.
44:04
You need consistent, sustainable improvements.
44:07
Your body wants to heal
44:07
homeostasis.
44:10
Yes. You cannot be going all
44:10
up.
44:12
It's the same issue that bodybuilders have.
44:16
We use that analogy when we talk about calorie
44:18
deficits and they go on this super cut where
44:18
their calories go super low before they show
44:24
and then they jack up their food again
44:24
afterwards and they're eating a bunch of crap
44:27
and everything else. And you wonder why they have hormone problems
44:30
and food addiction problems and all sorts of
44:30
other things.
44:34
It's not consistent. You need to have something consistent.
44:37
Your body, your brain, your body, your central
44:37
nervous system, your immune system, all of
44:42
these systems in your body are just whacked
44:42
out.
44:46
This is why if you haven't
44:46
listened to our episode on the Extremes yes,
44:51
go and listen to that one. This is why we don't recommend jumping to any
44:56
extreme going from standard American diet to
44:56
fasting.
45:04
This is going to be the best way I can get
45:04
into Carnivore.
45:06
I saw this in a group the other day. It's like we laugh about this, but we're
45:10
actually seeing people do this. And this is the reason why we're doing this
45:13
podcast. Because people need to hear this, that
45:18
thinking, oh, fasting is going to be the
45:18
quickest way for me to get into Ketosis and to
45:23
get into this Carnivore lifestyle. It's going to be great.
45:27
Oh my gosh. It doesn't need to be that extreme.
45:32
Matter of fact, you want to talk about oxalate
45:32
dumping, you want to talk about getting every
45:37
single symptom and making it more difficult
45:37
for yourself to sustain this lifestyle because
45:43
you've now dropped all your electrolytes all
45:43
at once.
45:46
You've completely disrupted the homeostatic
45:46
balance in your body.
45:51
And your body is freaking out.
45:54
Your psychology is freaking out.
45:56
Your mind yourself with the changes that
45:56
you're making and make small changes.
46:02
Yeah. If there's one thing I
46:02
could do as a coach, there's one thing I can
46:08
do as an influencer in this space.
46:11
One thing that I could do. Two things. What's that?
46:14
Two things. My big vision and my big mission in life is to
46:17
get people to understand that you cannot have
46:17
a good quality of life without being in shape.
46:22
You have to have fitness in your life in order
46:22
to live a free and independent life.
46:27
Period. Second, if I could get people to stop trying
46:32
to be in ketosis. If I hear one more person say, how fast can I
46:37
get into ketosis?
46:37
Or I was off this weekend, how long is it
46:41
going to take me to get back?
46:41
I swear.
46:46
I swear, every time I see that.
46:48
It'S like, Coach Bronson, you
46:48
just talked about how ketosis is the ideal and
46:54
optimal. Should we all be chasing after that?
46:58
I said being ketogenic is the
46:58
ideal and the optimal.
47:01
Not being in ketosis, two very different
47:01
things.
47:04
Do I smell a new episode topic?
47:07
We can talk about it all day.
47:08
I know you're getting ready to talk about it.
47:09
We can talk about it all day. I think I already did.
47:14
I don't remember. I've talked about it a couple of times, but we
47:17
could do a whole thing on what is it?
47:17
Oh, I am going to do I do have an episode.
47:20
I have a whole notes that I've been putting
47:20
together on why what is the potential issues
47:28
behind long term ketosis?
47:28
Doing some research, trying to find some stuff
47:31
out there. I've seen some things.
47:34
I've seen other things that do make sense,
47:34
some things that don't make sense.
47:38
But regardless, ketosis is not the goal.
47:43
Ketosis is not the goal. Ketosis is not the goal.
47:48
If there's anything you get out of this episode, ketosis is not the goal.
47:53
Okay. Being ketogenic and allowing your body to
47:54
create the fuel that it needs and be truly
48:01
metabolically flexible real quick is the goal.
48:04
Give them the difference
48:04
between being in a ketogenic state so having
48:11
ketosis happening in your body versus being
48:11
ketogenic when you say being ketogenic?
48:18
Yeah. So ketosis being in
48:18
ketosis, the state of being in ketosis, all it
48:25
means is you have excess ketones in your
48:25
blood.
48:28
So you can be check this out.
48:30
You can be in ketosis and eat you can be in
48:33
ketosis right after you ate a pint of ice
48:33
cream.
48:36
All you have to do is ingest
48:36
drink some ketones.
48:39
Ketones, right.
48:42
I can tell my body I can get a
48:42
ketone strip and tell the ketone strip that
48:47
I'm in ketosis right after I drank a coke or
48:47
something like that.
48:54
It has nothing to do with anything.
48:57
It just means you have excess fuel in your
49:02
blood. Because ketones are the actual fuel that our
49:05
body uses to make ATP.
49:07
Just like Glycogen is the actual fuel that
49:10
comes from carbs to make ATP.
49:14
I love this analogy. We've talked about this before.
49:17
If you have a lifestyle of excess glucose in
49:20
your blood, that's bad, right?
49:22
Yeah.
49:23
So why is having a lifestyle
49:23
with excess ketones, which is just another
49:27
fuel, all of a sudden?
49:27
Excess fuel is excess fuel.
49:33
If you have to put fuel outside of the gas
49:33
tank in order to hold on to it, then you have
49:39
too much.
49:40
Yes.
49:41
That's the bottom line. So we're not trying to have excess ketones.
49:45
There is a very small percentage of people
49:45
that need to be in that state for medical
49:52
purposes that are essential. Nervous system, spinal injury, brain injury,
49:57
that's very different therapeutic. Ketosis is a medical intervention that has
50:02
nothing to do with you trying to lose £50.
50:06
Nothing. What you want is you want something that's
50:08
actually going to help improve your metabolic
50:14
function, and that is by being ketogenic.
50:19
And the difference is, you can be in ketosis
50:22
if you're ketogenic. But being in ketosis doesn't mean you're
50:26
ketogenic.
50:28
Right.
50:29
Because once again, being
50:29
ketogenic is about good.
50:33
Put ketones in your body and be
50:33
in ketosis.
50:36
Right.
50:37
This does not mean what Bronson
50:37
is getting ready to explain what ketogenic
50:42
means. So give them the definition of ketogenic.
50:45
Yeah. Being ketogenic is simply
50:45
your body is producing and utilizing its own
50:51
fat for.
50:52
Fuel, producing and utilizing
50:52
people that's it not just producing.
50:59
Because to get to ketogenic, to get there, you
50:59
will go through ketosis.
51:07
Yes.
51:08
Now, the key is, we want that
51:08
ketosis to happen internally.
51:15
We don't want to have to put excess ketones in
51:15
our body for us to go through that to get to
51:22
the ketogenic.
51:22
Right. Or flood ourselves with a bunch of fat that we
51:25
then convert into ketones because we are
51:25
overloaded with fatty acids.
51:28
We want the body to seek out,
51:28
find access, and then utilize the ketones.
51:35
Now, this is a reason why if you've been a
51:35
person who chases after ketone numbers on a
51:41
strip or on a blood glucose meter I mean,
51:41
excuse me, a blood ketone meter or something
51:47
of that nature. What I always say is what you really want to
51:50
look for is after you've remained consistent
51:50
for some time, and this can be different.
51:57
The time period can be different per person. You want to see those readings go down.
52:04
So this is usually when everybody starts
52:04
freaking out, because they're like, I used to
52:09
get purple, dark purple ketones.
52:11
I used to get this.
52:12
I used to get a one or a two or
52:12
a three on my ketones.
52:15
Now I'm only getting a .5.
52:17
Right.
52:17
Good.
52:18
This means your body now knows
52:18
how to utilize those ketones, so they're not
52:24
floating around in your blood anymore.
52:26
Yes.
52:27
That's what we want.
52:28
That's what we're looking for. We're not looking for high ketones.
52:30
So here's the deal. It's going to go up. It's going to go down.
52:33
This is another reason why measuring ketones,
52:35
to me, is just mind streaming exhausting.
52:40
Because it's going to go up. It's going to go down. If you eat some fat, it's going to go up.
52:43
If you don't eat if you fast a little bit, it
52:43
might go down.
52:45
It might go up. Basically, if you're exercising, guess what?
52:48
Your ketones might go up. Then they might go down again.
52:51
So the things that you're doing and the way
52:51
that you're living, how much protein you eat,
52:56
insulin makes ketones go down.
52:59
So if you eat a big steak, guess what?
53:02
Your ketones might go down. In an hour or two.
53:04
Another reason why people freak
53:04
out about the protein, right?
53:07
Because it's okay. We don't want to be in ketosis all the time.
53:13
As long as we are burning fat for fuel, you
53:13
are good.
53:17
That's all that you need to know. That's all you need to worry about.
53:20
I like the car analogy. The car analogy.
53:23
If you all haven't figured it out by now, the
53:23
car analogy works for every damn thing when it
53:27
comes to this stuff. If I go to the gas tank and I put 90 octane
53:33
gas in my car, do I need to check the exhaust
53:33
every hour that I'm driving it to see if I'm
53:39
burning 90 octane gas?
53:39
No.
53:43
You trust that what you put in.
53:45
Is what's going to come out. So if I'm not eating crap, if I'm not eating
53:49
carbs, then why do.
53:50
I need to test my coach?
53:50
And this is why we always say focus on the
53:56
basics. Because the only time you're going to be
53:58
neurotic and stressing yourself out over blood
53:58
ketone readings, blood glucose readings,
54:05
fasting windows, all the other stuff is
54:05
because you're trying to get away with
54:11
something. You are trying to fit carbs some junk ketone
54:17
labeled foods into your macros, or even if you
54:17
don't count macros, you're eating all these
54:24
foods that are net carbs or one carb bread or
54:24
zero carb bread or whatever, and you're
54:29
wondering how it's impacting you. And you want to see if you're still in
54:31
ketosis. It's just because you're trying to get away
54:35
with something.
54:36
Yeah, you're hoping, oh my God,
54:36
if I do this, I can stay, then I can have it.
54:39
Now, if you're not eating that
54:39
crap, there's nothing to worry about.
54:43
Look at all this time and energy and stress.
54:46
You've taken off your shoulders
54:46
125% and.
54:51
You get a double whammy there
54:51
because now you're not stressed mentally or
54:58
physically. And that's going to improve your health too.
55:02
Yes, absolutely. I'll go into this on the ketosis video when I
55:07
do that, but the whole cortisol thing with,
55:07
all right, folks, we could talk for a little
55:15
bit longer, but I feel like if we go any
55:15
further, it'll just be rambles.
55:17
Do you have anything you want to leave with that.
55:21
Just get honest with yourself.
55:23
Get real about what are you doing, what are
55:25
you not doing?
55:25
What are you trying to justify?
55:28
Yeah, if you're going down rabbit holes trying
55:28
to find latching on to concepts, ask yourself
55:39
why, right?
55:39
What's behind that?
55:42
What's the motivation there?
55:44
Hopefully this discussion has
55:44
helped you understand what metabolic
55:49
flexibility really is, how it works, what
55:49
matters about it, and can help you think about
55:58
why you've been worried about it.
56:00
If you truly want to be
56:00
metabolically flexible, get fat adapted.
56:04
Get fat adapted, get ketogenic,
56:04
don't eat crap and exercise prioritize
56:09
protein. All the same stuff we say all the time, guys.
56:13
It's so simple and it's so repeatable.
56:16
You're going to hear, right?
56:20
It's like, what's the answer?
56:20
What's the secret sauce?
56:22
Just do the stuff we've been saying over and
56:22
over and over again.
56:28
The basics aren't going to change. The basics aren't going to change.
56:31
So all right, guys, take it easy. We'll see you until next time.
56:34
And we still don't have a way to end.
56:38
Eat meat, repeat. Me?
56:40
And eat meat, repeat. I like that.
56:42
Eat meat, repeat. Take it easy, guys.
56:45
Peace up. You.
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