0:00

Welcome to the Dr. Gundry podcast,

0:02

where Dr. Stephen Gundry shares his

0:04

groundbreaking research from over 25 years

0:07

of treating patients with diet and

0:09

lifestyle changes alone. Dr. Gundry

0:11

and other wellness experts offer

0:14

inspiring stories, the latest scientific

0:16

advancements, and practical tips to

0:18

empower you to take control of your health

0:20

and live a long, happy life. If

0:23

you've turned into my podcast before,

0:25

you know that I'm a huge

0:28

advocate for intermittent fasting. That's

0:30

because our bodies are optimized

0:32

for a shorter eating span,

0:34

a far cry from the

0:36

constant 24-hour buffet we have

0:38

access to nowadays. So in

0:40

today's episode, I'm laying out

0:42

the blueprint for successful fasting,

0:44

guiding you on the path

0:46

to shedding weight and giving

0:49

your metabolism a much-needed boost.

0:51

We'll dive into the simplicity

0:53

and effectiveness of the 16-8

0:55

fasting method, also emphasizing

0:57

the importance of what you

0:59

consume during your fast, not

1:01

just the duration. But that's

1:03

not all. I'll unwrap the

1:05

incredible benefits of this fasting

1:07

schedule with tips that will

1:10

help you turn it into

1:12

a lifestyle you'll enjoy. Caution

1:14

is key though. There are

1:16

fasting pitfalls lurking around that

1:18

can ruin your health goals.

1:21

Stay tuned as I expose

1:23

the worst fasting mistakes you

1:25

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a membership for a family in

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need. The

2:13

vast majority of people in this country

2:15

have such high insulin

2:17

levels, have such insulin

2:20

resistant levels, are so

2:23

metabolically inflexible that

2:25

they absolutely do not

2:27

do well with intermittent

2:30

fasting. Shocking but

2:32

true. You've seen

2:34

in my last book and heard me talk that

2:36

50% of

2:39

normal weight individuals in

2:41

the United States are

2:44

metabolically inflexible. Now, just to

2:46

review very quickly, normally

2:49

our mitochondria should be able to

2:51

take sugar, glucose,

2:54

and turn it into ATP, our

2:58

energy currency. They

3:00

should also, when the need arrives,

3:03

instantaneously switch

3:05

from burning sugar as a fuel

3:08

to burning free fatty acids and

3:10

ketones as a fuel that come

3:12

from our fat cells and from

3:14

our liver. And that

3:17

switch should happen instantaneously, very

3:19

much like a hybrid

3:21

car can switch from gasoline powering

3:23

the engine to the

3:25

battery powering the motors.

3:29

And that switch can happen

3:31

instantaneously. But 50%

3:33

of normal weight individuals can't

3:35

make that switch. That

3:38

means when they stop eating,

3:42

they can't switch over to immediately

3:44

drawing on battery power or releasing

3:46

fat from their fat cells. And

3:49

I'll talk about why that is in a second. If

3:52

you look at overweight people, and

3:54

the vast majority of Americans are

3:56

overweight, 88% of Overweight

4:00

people can't switch between

4:02

burning sugar and burning

4:04

fat. And. Ninety Nine

4:07

point Five percent of obese

4:09

individuals and that's a ton

4:11

of Us in the United

4:13

States. Can. Not make that

4:15

switch. Okay, so why

4:17

is that so important? Well.

4:20

When. You have high insulin

4:22

levels. Insulin is a

4:24

fat storage hormone. Any.

4:27

And stones job is to take any

4:29

extra food you to eat. And

4:32

store it floor harder times that

4:34

makes sense. But.

4:37

Insulin is going up in up

4:39

in up in our blood stream

4:41

as we eat more and more

4:44

processed foods we exercise lasts so

4:46

the vast majority of Americans have

4:48

elevated insulin levels. So

4:50

not only his insulin a fat

4:53

storage hormone. But. When insulin

4:55

is elevated. It. Prevents

4:57

fat from leaving the

5:00

fat. It's

5:02

literally blocking the x.

5:05

And and till insulin

5:07

levels fall. All.

5:09

That fat the to all of

5:11

our fast cells is literally locked

5:13

in there. And. You

5:16

could stop eating. But.

5:18

You will not release the

5:20

fat until your insulin levels

5:23

begin to fall. And.

5:25

Here's the bad news. It

5:28

may take. Two. To

5:30

three to four weeks

5:33

of dramatically reducing your

5:35

food intake or your

5:38

carbohydrate intake for insulin

5:41

levels to fall enough.

5:44

To. Start releasing sat from

5:46

fat cells. Number.

5:48

Two. Key. Tones

5:50

are made in the liver. From.

5:53

Free fatty acids that are released

5:56

from fat cells. Key.

5:58

Jones or Design. To.

6:01

A year brain and

6:03

your muscles in times

6:05

of starvation. By. Keeping

6:07

the brain and muscles function.

6:11

But if you can't release

6:13

fat from fat cells. Then.

6:15

There's no free fatty acids going

6:18

to the liver. Dummy Quito. So.

6:21

What happens? You. Don't have

6:23

any sugar in your blood. You don't

6:25

have any free fatty acids in your

6:27

blood. You don't have any key tones

6:29

going to your brain. l. What?

6:32

Happens. You crash. You.

6:34

Get headaches you get week

6:37

you get he agree you

6:39

just do not feel well

6:41

and that's your body say

6:43

hey I can't make the

6:46

switch so. When.

6:48

People start trying to carve

6:50

out a meal. They

6:53

cause they heard oh you know I need

6:55

to. Have. My first meal the

6:57

day at noon. And. You're

6:59

used to eating breakfast at seven

7:01

o'clock in the morning. That's

7:03

five hours of going without

7:06

fuel coupled with what you

7:08

went through in night where

7:10

you don't have any chance

7:12

to keep your brain happy,

7:14

much less your body happy.

7:16

And that's why this is

7:19

so difficult to do. Ah,

7:22

I can't tell you the number

7:24

of people and I've written about

7:26

this who fail. A

7:28

T to Jannik diet

7:30

or an intermittent fasting

7:32

diet because they just.

7:35

Have to high in insulin level. Access

7:38

what they really need to do, and

7:40

sixty percent of people who try a

7:42

kid agenda guy at a low carb,

7:44

high fat diet. Quit. After

7:47

a month and it's obvious

7:49

why they quit as a

7:52

quite frankly feel miserable. Know

7:55

this will happen.

7:58

If. You are insulin resistance. Aaron

8:00

Tim. I. Like to

8:03

use the example. Ah,

8:05

I could. I. Could

8:07

have. King. James

8:09

Le Bron. Teach.

8:12

Me: how to dunk a

8:14

basketball. And as

8:16

much as he would show me

8:18

over and over and over again.

8:21

I. Am heights impaired compared

8:23

to King James and as

8:26

much as I would like

8:28

to replicate exactly what he

8:30

was doing. I can't

8:32

do that. So. When

8:35

you see. Influencers

8:37

Particularly young influencers who

8:39

tell you how easy

8:42

it is to do.

8:45

An intermittent fasting program.

8:48

These. Are people who start

8:50

with metabolic flexibility. And

8:53

they're right. It's really

8:55

easy. Once you have

8:57

met about flexibility, this

8:59

is easy. But. Most

9:01

people are starting from a

9:03

place. Where. They. With.

9:06

All the instructional in the world with all

9:08

the here's what you should do. Can't.

9:11

Get off the die. And because

9:13

they can't break their metabolic flexibility.

9:16

Are. It So how do we do it? Noise

9:18

or talk about my last two books? There's

9:21

actually a fairly easy way to

9:23

get metabolic flexibility. And.

9:25

Rather, jumping in the deep end

9:28

of the pool and trying to

9:30

push out you're fasting period when

9:32

I ask you to do is.

9:34

One hour a week. Extend

9:37

when your mind our breakfast. So

9:39

if you have breakfast at seven

9:41

o'clock in the morning, This

9:43

week we're going to have a day o'clock in the

9:46

morning. And then take the

9:48

weekend off relax. The

9:50

following week we're going extend

9:52

another our. We're. Gonna go to

9:54

nine o'clock in the morning. And.

9:57

So on each week. Rather

9:59

than going. Oh, you're not going

10:01

to eat until noon? And.

10:03

You'll fall in your face. Any.

10:05

Of us can make it for

10:08

one hour. And even

10:10

that one hour change going

10:13

slowly week after week. Will.

10:15

Start to lower our insulin resistance

10:17

and I I see this

10:19

all the time. Now.

10:22

There's places where people can

10:24

run into a brick wall.

10:27

Of suppose you made it to nine o'clock

10:29

and you're pretty good at that. But.

10:32

Then pushing to ten o'clock

10:34

Then you go. and I'm

10:36

I'm hungry or I'm feeling

10:39

weak. That's actually telling you.

10:41

That this is, you still

10:44

have insulin resistance. And this

10:46

is where you're running in trouble. And

10:49

as I talk about in the books, we got

10:51

lots of tricks, One. Get. Yourself

10:53

a handful of nuts, it won't break

10:55

your fast. Have a

10:58

teaspoon or tablespoon of

11:00

Mct oil. Have.

11:02

A bar that contains

11:04

Mct oil. Is. A

11:06

really easy tricks and. Just.

11:09

Hold it at nine o'clock for

11:11

another week and then try for

11:13

nine thirty. Lots of different ways.

11:16

The. Other thing I think is is

11:18

important that I've talked about before the

11:20

As when you break your fast the

11:23

first meal of the day. Made.

11:25

It what's called a model

11:27

Me make it either. Mostly

11:29

carbohydrates are mostly protein are

11:31

mostly fat. That actually

11:33

makes it much easier for your

11:35

mitochondria to power up and make

11:38

energy. Now. How do

11:40

you know when your metabolic we flexible or

11:42

quite frankly. The. Longer you

11:44

can go without these

11:46

feelings, the more you're

11:48

becoming metabolic when flexible.

11:51

So. Long story short for

11:53

most of us, please, please please

11:56

do not jump off the deep

11:58

end. And try. Time

12:00

restricted eating. No. sixty eight

12:02

hours a day is gonna

12:05

not work. Instead. Try.

12:07

Time restricted eating on a

12:10

variable schedule of just extending

12:12

your eating period one hour

12:14

a week. And watch

12:16

what happens. If

12:20

you're doing eight sixteen fasting, here's how

12:23

it works. What? You eat

12:25

all your calories during an eight

12:27

hour window say ten am to

12:29

six pm. The rest of

12:32

the time you simply don't eat or

12:34

drink any calories though water, unsweetened T

12:36

and black coffee or fine. It's.

12:39

That simple. And. It's

12:41

amazing for your health. Why?

12:43

Well, because intermittent fasting is

12:45

how your ancestors evolved. eat.

12:47

Know. Not on a precise clocks

12:50

like this plan but based on

12:52

when they found food, it's not

12:54

like the hunter gatherers of the

12:56

past always found two eggs for

12:58

breakfast. after all know sometimes they'd

13:00

have a wild boar to feast

13:02

on. other times they go days

13:04

without meals. That's how your body

13:06

of all. Now I would

13:09

never tell you to go days without

13:11

eating without supervision. But keeping

13:13

your body guessing a little is

13:15

a great way to optimize your

13:17

health. In fact, a recent study

13:19

looked at intermittent fasting and people

13:21

with type two diabetes. The results

13:23

of the study showed about a

13:25

fifteen pound weight loss in about

13:27

a three month time period. Why?

13:30

Well, if you are restricting the

13:32

time you're going to eat food,

13:34

you're going to restrict calories to

13:36

eat too because it's virtually impossible

13:38

to cram a lot of calories into

13:41

a small amount of time. Plus,

13:43

even if your stomach growls a

13:45

little bit at first, it takes

13:47

some getting used to. After all,

13:49

your body knows how to handle little

13:51

hunger and you'll be okay. In

13:53

fact, I tell my patients embrace

13:55

the hunger. So with all the

13:57

fasting methods out there, why Eight?

13:59

Six. Team Well, it's not that

14:01

it's better than any of the

14:03

other methods, but for a lot

14:05

of people it's easier because if

14:07

you can still eat lunch with

14:09

your coworkers and dinner with your

14:11

family, your to west likely to

14:13

feel deprived. And when you don't

14:15

feel deprived, you're more likely to

14:17

stick with the plan. That's why

14:20

I'm a big fan of Eight

14:22

Sixteen. Fasting for a lot of

14:24

my patients is sustainable. no matter

14:26

what your lifestyle is an, ultimately

14:28

your health is my number one

14:30

concern. So I suggest

14:32

picking a couple of weeks that

14:34

work for you and committing to

14:36

a sixteen fast. Just schedule it

14:38

so that you can enjoy the

14:40

meal. It's most important to you

14:42

and your family. That way you

14:44

can live your life and enjoy

14:46

the lasting hell to. Now.

14:51

What's the optimal meal to eat if

14:53

you're only gonna have one meal a

14:55

day? Now. To begin

14:57

this conversation, I need to set

15:00

the record straight. You know it's

15:02

actually not what you eat that

15:05

matters the most to a healthy

15:07

metabolism. But. How

15:09

you eat and for how

15:11

long you eat. That's.

15:14

The most dramatic finding.

15:17

Of the Nih experiments

15:19

done by doctor referred

15:22

to Cabo. Yen.

15:24

Mice. Looking at not

15:26

so much the foods and

15:28

the mice were given the

15:30

eat. But. The timing

15:32

of when the mice got

15:34

to eat their food. In

15:37

what he showed was that it

15:40

really didn't matter. Whether. The

15:42

mice were given a high fat

15:44

diet. A high protein

15:47

diet, A high carbohydrate

15:49

diet, The

15:51

outcome. Was. Driven.

15:55

By how short a

15:57

time period. That. The

15:59

mice. ate the food that

16:01

they were given during a 24-hour period.

16:05

The mice that ate all day

16:08

didn't live very long. The

16:10

mice that compressed whatever they

16:12

were eating, whether it

16:14

was high protein, high

16:17

fat, high carbohydrate, compressed

16:19

that eating window lower and

16:21

lower, lived the

16:23

longest, regardless of what they were

16:26

eating, and had

16:28

far less amyloid

16:31

production and beta

16:35

amyloid than the animals

16:37

that ate all day long. So

16:39

that's actually really exciting

16:41

news. And as you know,

16:43

one of my sayings from that book is,

16:46

eat short to

16:48

live long. So

16:51

that experiment and the

16:53

Italian athlete experiment has

16:55

convinced me that

16:57

compressing my eating window

17:00

is one of the strongest ways

17:03

I can impact my long-term health.

17:06

So is

17:08

there any bad news to that

17:10

study? Well, all the

17:13

mice eventually died, but

17:15

the mice in the high sugar

17:17

group, most of

17:19

the mice died from liver cancer.

17:22

And that's actually a very common cancer in mice.

17:25

So long story short,

17:27

would I make my one meal

17:29

a day mostly sugar? No,

17:31

I wouldn't. But the

17:34

takeaway is the beauty of

17:36

constricting the time that you

17:38

eat all of your calories

17:41

during the day gives you

17:44

lots more options into not

17:47

being a fanatic, oh,

17:49

you know, I can't have this, I can't

17:51

have that, I can't have that, because that's

17:53

high carbohydrate or that's high fat or that's

17:56

high protein. Just

17:58

compressing your eating window. Though. Gives.

18:01

You tremendous power. Over

18:03

over your health. So.

18:06

What? What I suggest you have. Well

18:08

first of all I can't say this

18:10

enough. The more I can eat have

18:13

you eat green things the better off

18:15

you are. As I

18:17

mentioned in unlocking the Quito

18:19

code, the more you can

18:21

eat the rainbow which really

18:24

means eat polyphenols the better

18:26

you're going to be. I've.

18:29

Said this before. multiple times

18:31

a week I will have

18:33

pressure cooker beans as part

18:35

of my meal. And

18:37

that just drives some of my

18:39

critics crazy. But pressure cooking beans

18:42

makes them actually important part of

18:44

your diet. I learned this from

18:46

my years at Loma Linda. The.

18:49

Other thing I think you everyone

18:51

should add to their diet is

18:54

nuts, particularly. Pistachios,

18:57

Particularly. Walnuts and will go

18:59

into that on another lecture. I.

19:03

You know, every day I change

19:05

what I eat. Or do

19:08

I have my favorite? Sure. But the great

19:10

thing is. I. Don't think.

19:12

In. Five years I've gotten through

19:14

all the Yes list. Of

19:17

all the as foods so there's so much

19:19

you can do. It

19:22

my latest book gut, I packed

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formats. Can

21:39

limiting how much meat and dairy you eat

21:41

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21:44

according to a growing amount of research,

21:46

it actually can. In fact,

21:48

the less animal protein you eat,

21:50

probably the better off you are.

21:53

But if you want to live

21:55

the longest, healthiest life possible and

21:58

don't like the idea of adopting a

22:00

completely vegan diet, don't worry.

22:03

Because today I'm going to

22:05

share some alternative ways to

22:07

limit your animal protein intake

22:09

without having to give it

22:11

up. So let's start first

22:13

with why limiting animal protein

22:16

helps your health. Well,

22:18

I've written about this in the plant

22:21

paradox and the longevity

22:23

paradox. And let

22:25

me start with the Adventist community of

22:27

Loma Linda, California, where I was a

22:30

professor for a great part of my

22:32

career. As you know,

22:34

the Loma Lindens are

22:36

one of the blue zones

22:39

of the world and Loma

22:41

Linda is the only blue

22:43

zone in North America. And

22:46

I think that's important

22:49

to know because the Adventists

22:51

as a religion in general

22:53

are promoting vegan or vegetarian

22:55

belief and eating. And in

22:58

fact, in our hospital, there

23:01

was only a vegetarian selection of food.

23:03

There was no animal

23:06

products except for cheese

23:09

and eggs. But what's interesting in

23:11

the long term studies of some of

23:13

the longest living people in the world,

23:16

the Adventists of Loma Linda, it's actually

23:18

the vegans that have

23:20

the longest lifespan and

23:22

best health span, followed

23:26

by the lacto-ovo

23:29

vegetarians, followed

23:31

by the

23:33

pescatarians, followed by

23:35

the chicken eaters, followed by

23:37

those who cheat and have

23:39

other forms of animal protein. And

23:42

this has been now studied for well

23:44

over 20 years on an ongoing basis.

23:48

And my colleagues at Loma Linda

23:50

have published on this and I've documented

23:52

in my books. And

23:55

sadly, for every amount

23:57

of animal protein that's as

24:00

to the Adventist diet,

24:02

we see increases in

24:05

heart disease, decreases

24:07

in longevity, and increases

24:09

in cancer. And I've postulated on

24:11

this in all of my books

24:14

on why that might be. Now

24:17

there's been some excellent studies

24:19

out of St. Louis University

24:21

looking at calorie

24:23

restriction society members who,

24:26

as you may or may not

24:28

know in general, reduce

24:30

their caloric intake by about

24:33

20-25% over

24:36

normal because of the

24:39

very strong experimental evidence

24:41

that calorie restriction extends

24:44

health span, number one,

24:48

and in all animal

24:50

studies except for rhesus monkeys,

24:53

extend lifespan. And as I

24:55

wrote about in the longevity

24:58

paradox, there are two competing

25:00

rhesus monkey studies. Both showed

25:03

improved health span. These animals

25:05

lived better lives

25:07

for as long as they lived. One

25:10

study showed that they lived longer

25:12

lives than comparable rhesus monkeys. The

25:15

other did not show a benefit

25:18

in lifespan. These studies are

25:20

different, believe it or not,

25:23

in the amount of protein that was

25:25

in these two diets. And lo

25:27

and behold, the protein

25:29

in the rhesus monkeys that

25:31

lived longer was less

25:34

than the protein in the group

25:36

that did not live as long.

25:39

And this is actually confirmed in the

25:41

St. Louis studies of the calorie restriction

25:43

society. They looked at a

25:45

hormone that I measure in all

25:47

my patients called insulin-like

25:50

growth factor. It's abbreviated

25:54

IGF-1, if

25:56

you're looking for it. And you can ask your

25:59

doctor to measure it. And

26:01

insulin growth factor is probably

26:03

our best way of

26:06

looking at how a receptor

26:08

called MTOR, and I've talked

26:10

about this before, is

26:13

turned on. Now quite frankly,

26:16

we have fairly high levels of

26:18

insulin like growth factor. Well, we're

26:20

young because quite frankly we're growing.

26:24

But as we age and

26:26

kind of cross 40 years

26:28

of age, we actually see

26:30

that insulin like growth factor

26:32

I levels, IGF-1s, should start

26:34

falling. Why? Because

26:37

if you look at people

26:39

who have extreme longevity and

26:42

are doing great in their late 90s, early 100s, they have very low

26:44

IGF-1s. If

26:49

you look at instead cancer

26:52

patients who develop cancer, they

26:54

remarkably have high insulin

26:57

like growth factors, unfortunately. I'll

27:00

give you an example later on of

27:02

a recent patient. So at St. Louis

27:04

University, they took calorie restricted

27:07

members, and quite frankly, the

27:09

calorie restriction society does not

27:12

bar eating animal products. In

27:14

fact, they do. So

27:17

they asked some of the calorie

27:19

restriction society members to keep

27:21

calorie restricted, but

27:24

changed to a vegan diet rather

27:26

than having animal protein in their

27:28

diet. And lo and behold,

27:31

their IGF-1 levels plummeted

27:34

when they took down animal

27:36

protein. Now

27:38

why is that? Well, simplistically,

27:41

MTOR, the mammalian target

27:43

of rapamycin. We

27:46

now know that TOR exists

27:48

in all creatures, including yeast,

27:51

is an energy sensor. And

27:54

it senses simplistically amino

27:57

acids from protein.

28:01

sugars, and that's what

28:03

it is interested in. It

28:06

turns out that there are certain

28:09

amino acids in animal protein that

28:11

are far more abundant than there

28:13

are in corresponding

28:16

plant proteins, and

28:18

experiments have shown that if

28:20

you lessen those specific

28:23

amino acids in animal

28:25

protein, then you

28:28

correspondingly decrease

28:30

the activation of

28:32

mTOR. And believe me,

28:36

we in the longevity community

28:39

do every trick possible

28:42

to trick mTOR from

28:44

being turned on. And

28:46

if one of the easiest ways to do

28:49

that is dropping

28:51

off animal protein, so

28:54

much the better. Now,

28:57

so many of you,

28:59

including me, having been

29:01

raised in Omaha, Nebraska,

29:04

think that animal protein eating

29:06

meat, animal protein of any

29:09

kind, whether that's chicken or fish or

29:11

eggs or cheeses,

29:13

is essential for health.

29:16

I got news for you. There's

29:18

absolutely no evidence that any of

29:20

these are essential to health, or

29:23

to build muscle

29:25

for that matter. I again like

29:27

to remind my patients that Gorilla

29:31

does not eat animal protein, and he

29:33

has more muscle than you will ever

29:35

have in your life. A horse

29:38

only eats grass, and I got

29:40

news for you, more muscle than

29:42

you have. In fact, the

29:44

largest animals on earth are

29:47

actually plant eaters. So the idea

29:49

that we can't grow and develop

29:51

normally just eating plants is one

29:54

of the great myths. And

29:56

that myth, of course, has been

29:58

perpetrated by In our

30:00

industry is are in agriculture

30:03

of meat consumption and dairy

30:05

consumption and miss are really

30:08

easy to do as long

30:10

as you got advertising dollars.

30:12

Okay. Now. A

30:15

know I wrote in the

30:17

plant Paradox and longevity Paradox

30:19

that beast lamb and pork

30:21

in their. Tissue.

30:24

In their muscles. If

30:26

you will have a

30:28

sugar molecule called New

30:30

Five G's see that

30:32

we actually make a

30:34

antibody to we have

30:36

a different sugar molecule

30:38

that we share with

30:40

fish and chicken called

30:43

New Five Ac and

30:45

while that distinction is

30:47

or is only one

30:49

molecule difference. When

30:51

we see new Five Gc

30:53

and we make an animal

30:55

to it by mistake, we

30:58

often attack this sugar molecules

31:00

on our blood vessels and

31:02

there's several papers and suggests

31:04

that one of the reasons

31:07

meat eating as associated with

31:09

more coronary artery disease is

31:11

an auto immune attack on

31:13

our blood vessels and I

31:15

think we should be aware

31:18

of that. The other thing

31:20

is that cancer. Cells.

31:22

Use. New five

31:25

Gc to shield

31:27

themselves from detection.

31:29

By our immune system.

31:32

And so. That may

31:35

account for the very

31:37

strong epidemiology linked. Correspondence.

31:42

Between for instance, colon

31:44

cancer development or even

31:46

breast cancer development. And

31:48

meat eating. Now. Those

31:51

associations are actually fairly strong,

31:53

but it could just be

31:55

that the sugar molecules beef,

31:57

lamb, and port. May.

32:00

part of the consequence, not just

32:02

the fact that you're eating animal

32:04

muscle. Now, I understand that going

32:06

vegan or nearly vegan isn't something

32:08

everybody wants to do. In

32:11

fact, I don't do that. As

32:13

most of you know, I am a self-described veg

32:17

aquarium in

32:20

that most of the food I

32:22

eat are plants or vegetables and

32:25

I supplement my diet usually

32:27

on the weekends with shellfish

32:30

and occasional wild fish. But

32:33

that doesn't mean that I don't eat meat

32:35

and in fact, believe it or not, probably

32:38

every three months I

32:40

will have a grass-fed, grass-finished

32:43

piece of steak. And

32:46

you can visit me at

32:48

Lucky's in Montecito where I

32:50

eat that grass-fed, grass-finished steak

32:53

every now and then. Do I

32:55

do it every day? No. Do I do

32:57

it once a week? No. It is a

32:59

rare occasion. Hey, I'm from Omaha. Okay, I

33:01

got to do it occasionally. So if you're

33:04

in the group that says, you know, there's

33:06

no way I'm going to go vegan. There's

33:08

no way I'm even going to go vegetarian.

33:10

I like my meat. I like my

33:12

chicken. I like my fish. That's

33:14

okay. Here's the exciting part. So

33:18

I've become,

33:21

I think, good friends

33:23

with Dr. Walter Longo who's the

33:25

head of longevity research at USC

33:28

Medical Center. And

33:30

I think Dr. Longo is

33:33

rightfully one of the greatest

33:35

researchers in longevity and

33:38

how to achieve the

33:40

benefits of calorie

33:42

restriction or the

33:45

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33:47

actually doing either one.

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37:02

a water fast, a prolonged

37:04

water fast, unless

37:06

you're properly prepared and

37:08

taking protection with

37:11

certain supplements like

37:13

activated charcoal, like

37:15

chlorella, like liver

37:17

enzyme detoxification supplements,

37:20

then you probably don't want to

37:22

do a prolonged water

37:25

fast. Because unfortunately

37:27

heavy metals and pollutants

37:30

are stored in our fat.

37:33

And when you and me

37:36

go on a prolonged water fast, and

37:38

I'm talking three days or more, you

37:41

start using up the fat in your

37:43

fat cells. Well duh. But as

37:47

you use up that fat, out

37:49

come those heavy metals and

37:51

pollutants. Now the problem is the

37:53

liver does a horrible job of

37:56

detoxifying these guys and even

37:58

getting rid of them. And

38:00

I've talked about this before, you actually

38:03

excrete your heavy metals and bile back

38:05

into your intestines and then

38:07

your body reabsorbs them. And

38:09

I see so many people who

38:12

have been doing fast and they

38:14

have incredibly high levels of mercury

38:16

and lead and cadmium in their

38:18

blood while they're doing this without

38:20

realizing they've actually released this from

38:23

their fat cells. That

38:25

tuna, that swordfish that has

38:27

toxic levels of mercury in

38:29

their flesh are big

38:32

strong animals because the fat

38:34

is in the, sorry the

38:36

pollutants are in the fat where they

38:38

can't do any harm. So

38:41

in our modern society fasting,

38:43

prolonged water fasting should be

38:45

done with caution, should be

38:47

done under medical supervision and

38:49

you've got to use the

38:51

right supplements to help

38:53

you with that fast. Okay,

38:55

so what can you do instead? Well

38:59

thanks to Dr. Longo's work which I

39:01

cite in all of my books, what

39:04

he did was say, well wait

39:06

a minute, we know that eliminating

39:08

animal protein for a

39:11

period of time changes

39:13

how M. tor is

39:16

turned on. And

39:18

he actually designed experiments first

39:20

in mice and now

39:23

replicated in humans that

39:25

show that a five

39:27

day period consecutively of

39:30

a modified vegan fast where

39:33

you're only eating about 600

39:35

to 800 calories of basically

39:37

vegetables. You

39:42

can certainly have fats from

39:45

plants but you eliminate

39:47

all animal protein, you

39:49

eliminate dairy, you eliminate

39:51

eggs and so

39:53

you have dramatically dropped the

39:56

amount of animal

39:58

based amino acids. in your

40:00

diet. And what he found was

40:02

all you need is five

40:04

days in a row of

40:07

doing this consecutively and

40:09

you will act in

40:12

terms of activating stem cells,

40:15

activating your immune system, activating

40:19

anti-cancer genes, as

40:22

if you had been

40:24

on a fast, a

40:26

calorie-restricting diet for the

40:29

entire month. How

40:31

about a prolonged water fast?

40:33

Now of course this is the

40:35

most well-known historically speaking approach to

40:37

fasting. Even Jesus has said to

40:40

have done it for 40 days and 40

40:42

nights and almost all great

40:45

religions have some form of

40:47

prolonged water fasting. There's

40:50

clearly benefits in

40:52

ancient times to water

40:54

fasting, but not

40:56

so fast, excuse the pun.

41:00

Most of us store

41:02

our heavy metals and

41:04

organo pesticides in our

41:06

fast cells. So

41:08

when we stop eating anything

41:11

for a continued period of time,

41:14

we release not only

41:16

fat from our fat cells, but

41:18

those heavy metals and

41:20

organo pesticides. We

41:23

have a whorl detoxification system

41:25

in our liver to

41:27

eliminate these problems. In

41:30

fact, Ray Walford, the famous UCLA

41:32

professor who was the doctor on

41:36

the Biosphere 2 experiments in the

41:38

Arizona desert, documented in

41:40

that group of people

41:43

who literally starved for

41:45

six months. Their levels

41:48

of heavy metals

41:50

and organo pesticides went

41:52

up dramatically and remained

41:55

dramatically high for a

41:57

year following re-eating.

42:01

That's because they put them into

42:03

their bloodstream and they couldn't get

42:05

rid of them. So

42:08

right now for Americans

42:11

water fasting is

42:13

dangerous because of

42:15

that fact. Now if you want

42:17

to do that, understanding the risk,

42:20

you want to absorb

42:22

those heavy metals and

42:25

organopesticides by taking chlorella

42:27

tablets and activated charcoal.

42:31

That will bind those heavy

42:33

metals and prevent them from

42:35

being reabsorbed into your system.

42:38

But you don't need a

42:40

prolonged water fast. Instead,

42:45

time controlled intermittent

42:48

fasting will have just as good

42:50

an effect or as

42:52

my friend and colleague Dr. Walter Longo

42:54

has shown. A fasting

42:57

mimicking diet which

42:59

uses a five day

43:01

low calorie vegan fast

43:04

once a month has been

43:06

shown to duplicate the

43:09

ability of a water fast

43:11

in terms of health benefits without

43:14

the danger of

43:17

the heavy metal and organopesticide

43:19

release. Now it's time for the

43:21

review of the week. The review of

43:24

the week is from at Stephanie McKenzie

43:26

3552 on YouTube. She

43:29

says thanks Dr. Gundry for all the

43:31

research you do and the information you

43:33

present to us. I

43:35

experimented on myself following your food

43:38

list and guess what? I felt

43:40

a very significant difference for the

43:42

better. When people ask me what

43:44

I recommend to help put autoimmune

43:46

diseases in remission, I point to

43:49

intermittent fasting and your books. Well

43:52

thank you Stephanie. You know I

43:54

see patients still six days a week

43:56

and 80% of those

43:58

patients come to me with

44:00

an autoimmune disease. And in

44:03

my published data, 94% of

44:05

people who follow my recommendations are

44:08

in remission and off drugs for

44:10

their autoimmune disease in nine months

44:13

to a year. And thank you

44:15

for confirming that it's amazing. You

44:17

will feel better. Now it's

44:20

time for the question of the week.

44:22

Question of the week comes from

44:24

at team avatar6460 on my 10 best

44:27

supplements video on YouTube. They ask,

44:29

Hey Dr. Gundry, thanks for another

44:32

amazing video. What are your thoughts

44:34

on magnesium oxide as it's almost

44:36

impossible to find other magnesium supplements

44:39

in Europe? Well, that's a great

44:41

question. You see on the internet,

44:44

lots of different magnesium supplements are

44:46

hype. But the fact is most

44:49

of magnesium supplements are

44:51

very equivalent in efficacy.

44:54

And some people respond

44:56

better in terms of

44:58

GI issues with

45:01

a certain magnesium supplement or another.

45:03

But for the most part, it's

45:05

actually your choice. So don't

45:07

worry about magnesium oxide. Whatever you

45:10

can find is going to do

45:12

just fine. I hope you

45:14

enjoyed this episode of the Dr. Gundry podcast.

45:16

If you did, please share this with family

45:18

and friends. You never know how

45:20

one of these health tips can completely transform

45:23

someone's life when you take the time to

45:25

share it with them. There's also the Dr.

45:27

Gundry podcast YouTube channel where we have tens

45:29

of thousands of free health insights that can

45:31

help you and your loved ones live a

45:33

long vital life. Let's do this together.