Episode Transcript
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0:00
Coming up on today's show. Everyone
0:02
needs to care about this because
0:04
metabolism and metabolic health, it is
0:06
the core foundational layer that all
0:08
health is built upon. That is
0:11
the biggest blind spot in Western
0:13
healthcare is that our drugs and
0:15
our surgeries and our specialists are
0:17
not treating that trunk of the
0:19
tree. They're playing whack-a-mole reactive medicine
0:21
with the downstream symptoms of that
0:23
core process. Step one is
0:26
mitochondrial dysfunction. Step two
0:28
is insulin resistance leading to high
0:30
insulin levels, but glucose stays normal.
0:32
And step three, far down the road of
0:35
metabolic dysfunction, is both insulin levels and glucose
0:37
levels are high in the blood. The reason
0:39
we're eating ourselves to death, literally in the United
0:41
States, in the Western world, is because our
0:43
bodies aren't actually getting what they need. And
0:46
so they're driving us to eat insatiably in
0:48
hopes of the cells getting what they need
0:50
to function properly. We literally 3D
0:52
print a new version of our body every
0:54
single day. The body we had five years
0:56
ago is molecularly completely different than the body
0:58
we have today. We are dynamic processes. And
1:00
the beauty of that is that we can
1:03
constantly improve. Casey,
1:05
for somebody that wants to dive deeper
1:07
into this realm of metabolic health, assessing
1:10
where they're at on that spectrum, and
1:13
then optimizing, how do you
1:15
recommend they begin? You know, Jesse, I
1:17
think the first step is to just to really start
1:19
basic. There are literally six
1:21
biomarkers that we can get for free,
1:25
generally, on our annual physical that our doctors
1:27
will not fight us about, that
1:29
can give us a snapshot of sort of
1:31
the basics of whether we are in the
1:33
right spot on the metabolic spectrum. So
1:36
that's where I would start. Of course, the sky's
1:38
the limit with lab testing and biomarkers, but just
1:40
getting a fasting glucose, triglyceride,
1:42
A1c, HDL cholesterol, blood
1:46
pressure, and waist circumference.
1:50
Those right there can be super,
1:52
super helpful. So
1:55
when you actually look at the data that's come
1:57
out from the American College of
1:59
Cardiology, as of... two years ago,
2:01
2022, if you met
2:03
the optimal criteria for
2:05
those biomarkers, you were
2:08
part of just 6.8% of, this
2:10
was Americans, but of Americans
2:12
who met optimal criteria for
2:14
metabolic health. So what I
2:16
would do for people listening is just like get your, you
2:19
know, results from your last annual physical, look up
2:21
to see if you got these labs and you
2:23
want to look for fasting glucose under 100, triglycerides
2:25
under 150, A1C less than 5.7%, HDL above 40 for
2:34
men or 50 for women, waist circumference less
2:36
than 35 inches for women and 40 inches
2:38
for men and blood pressure less than 120
2:40
over 80. And also they looked
2:42
at total cholesterol over HDL cholesterol of
2:44
a 3.5 to 1 ratio. So
2:46
those are cumulatively maybe $100 of
2:49
tests if you pay out
2:51
of pocket, but often free. And that will tell you
2:53
whether you're in that 6.8%.
2:56
And so every single person should really
2:58
know where they stand just on those
3:00
basics. And then from there, tons more tests
3:02
you can do to get richness, the metabolic health picture,
3:05
but I would have everyone start with those. You
3:07
mentioned that number 6.8%, which
3:09
is just staggering. Do you feel like in
3:11
the last couple of years, that's gotten better
3:13
or worse? It's getting worse. It's
3:16
actually getting worse pretty much every single
3:18
year. And it's especially
3:20
going up in children. The
3:23
worsening rates, we're
3:25
seeing that in the US right now, about
3:27
30% of teens are now pre-diabetic.
3:29
So that is something that probably
3:31
an endocrinologist may have never seen
3:34
50 years ago, like a kid who has
3:36
acquired blood sugar problems. This is
3:38
different than type 1 diabetes. This is
3:40
the road to type 2 diabetes in
3:42
teens. So it's really this is a,
3:45
this constellation of blood sugar problems,
3:47
metabolic problems, mitochondrial dysfunction, insulin resistance,
3:49
all kind of synonyms for the
3:51
same thing. It's absolutely just ravaging our
3:54
population at unprecedented rates. And there's really
3:56
no signs that it's getting better. So
3:58
this is why I've course, the message
4:00
of the book and you know, what
4:03
you're doing and so many other people in this space
4:05
are doing is we got to we got to get
4:07
on top of this for ourselves, because unfortunately, the
4:09
system right now is not incentivized to focus
4:11
on underlying metabolic
4:13
root cause foundational health.
4:16
So we need to really understand for ourselves where we
4:18
stand and then take the steps to really optimize
4:21
it. And actually, just to highlight
4:25
what how it has worsened over the past few years,
4:27
I think COVID of course, took it was a
4:29
big hit because people were at home and you
4:32
know, the gyms were closed and whatnot. But there
4:34
was a study in 2018 from UNC that showed that
4:38
12% of American adults
4:40
were metabolically healthy. And then in
4:43
2022, a study with fairly similar biomarkers
4:45
that we're looking at showed that it
4:47
was 6.8%. So that's a big jump in just
4:50
four years. While now we
4:52
know how to test, we know it's a
4:54
major problem for a lot of people, at
4:56
least in the US. And we're assuming that
4:58
would extrapolate to you know, a lot of
5:01
the Western world. Let's
5:03
get into some of the physiology of why
5:05
that's a problem. Why should people care that
5:08
this is happening? You know, the
5:10
simple way to think about it is
5:12
that everyone needs to care about this
5:14
because metabolism and metabolic health, it is
5:16
the core foundational layer that all
5:18
health is built upon. So it's kind
5:20
of that thing of like, it's like,
5:22
it's the gas in the car. And
5:24
so no matter how fancy your car
5:26
is, how many bells and whistles, if
5:28
there's not gas, it will not run.
5:31
And that's what our metabolic health
5:33
is. So, you know, people
5:35
might think of metabolic health as like
5:37
another issue, you know, another disease that
5:39
we need to think about. But actually, the reframe
5:42
is that it's foundational to pretty much every
5:44
disease we're seeing in the chronic Western world.
5:46
So in our system right now,
5:48
we're very focused on like, each disease is in
5:50
its own little silo, you know, arthritis is in
5:53
a silo. And you see, you know, one doctor
5:55
for that and cancers in a silo and dementia is in
5:57
a silo and fatty liver disease in a silo and obesity is
5:59
in a silo. and type 2 diabetes is an isylo and
6:01
depression is an isylo. And you, of course, would see different
6:03
doctors for all those things. We actually look
6:05
at the true science and the true
6:08
physiology of what is the cellular biology
6:10
that's leading to a lot of these diseases
6:12
we're seeing rise in rates in the Western
6:14
world. The trunk of the tree of all
6:17
of those is this
6:19
metabolic dysfunction, which is fundamentally an
6:21
under-powering of our cells, just
6:23
like any car, any machine, any factory,
6:26
any city that is doing complex
6:28
work, if it doesn't have power, if it
6:30
doesn't have energy, it will malfunction. And
6:33
so because we have 200 plus different
6:35
types of
6:38
cells in our body, we've got our retinal
6:40
cells and our endothelial cells and our liver cells
6:42
and multiple different types of brain cells, under-powering
6:45
a core process, metabolic dysfunction,
6:47
in different cell types can
6:49
look like different things. And
6:52
in our Western system where we style everything, we treat
6:54
them as different things. But the news
6:56
that people really need to understand and
6:59
what I really hope and envision for the future of the healthcare
7:02
system is that we actually start looking
7:04
at these diseases based on their core cellular
7:06
physiology and what's going wrong. And what we'd
7:08
find then is that we actually have much
7:10
less to treat if we treat the true
7:12
root causes, which in many cases, metabolic dysfunction,
7:14
so many of these downstream symptoms,
7:17
which are basically the result of
7:19
under-powering showing up in different cell
7:21
types would melt away. That
7:23
is the biggest blind spot in Western
7:26
healthcare is that our drugs and our
7:28
surgeries and our specialists are not treating
7:30
that trunk of the tree. They're
7:33
playing whack-a-mole reactive medicine
7:35
with the downstream symptoms of that
7:37
core process, which is why, you
7:40
know, we're already spending four trillion dollars per year
7:42
in the US on healthcare and outcomes are just
7:45
getting worse. We could spend 20 trillion dollars
7:47
on this approach of whack-a-mole reactive medicine.
7:49
We're not gonna get healthy as a country.
7:52
We just have to redirect that, those resources
7:54
towards the real problem that's happening
7:57
inside the cells, which is the metabolic dysfunction. That's
7:59
why everyone needs... care because all
8:02
symptoms, all diseases are, they have
8:04
to be the result of cellular dysfunction.
8:07
This is so funny because it's not even something I learned in medical school. It's
8:09
like, it makes sense though. If you
8:11
have a symptom and if you have a disease, we're
8:13
100% made of cells. So it has to
8:16
be the result of some dysfunction in cells. So
8:18
really medicine should be always focused on what
8:20
is causing that dysfunction and what is the
8:22
dysfunction. That's not how we practice medicine. We
8:24
just describe diseases based on their symptoms and
8:26
we try and ameliorate the symptom. So
8:30
necessarily the pain that we're feeling, any
8:32
suffering that we're feeling in our lives is the
8:34
result of cellular dysfunction. Now, what
8:37
I would recommend to people who are, who
8:39
anyone who does not have optimal health, the
8:42
exact health they want, limitless health, feeling incredible
8:44
every single day, any symptoms, I
8:46
would recommend they go down the route
8:48
of examining their metabolic health because now,
8:52
93% of Americans have dysfunction. So
8:55
it's not to say that all depression is caused
8:57
by metabolic dysfunction or all arthritis is
8:59
caused by metabolic dysfunction, but for
9:01
93% of us, that
9:04
is one of the causes of dysfunction
9:06
in our cells. So we have to
9:08
basically all investigate it. And the beautiful
9:10
thing is we can understand it
9:12
with biomarkers and we can improve it
9:14
rapidly. So I just think that
9:17
literally if people are dealing with any symptoms,
9:19
it is a route to investigate
9:22
because it may be something, a knob you can
9:24
turn, which can make your symptoms better. And
9:27
the fact that all this comes down to a
9:29
common route, I would argue is a really good
9:31
thing. Can you imagine if as individuals, we had
9:33
to go to the doctor and have all the
9:36
different, you mentioned the different types of cells investigated
9:38
and then find out what ones are affected
9:41
and then them having different causes, what's affecting
9:43
them. The good news in all of
9:45
this is the fact that it is a
9:48
common route. And there only
9:50
is a handful of really important inputs that
9:53
we're going to get into that impact the
9:55
route that we can get
9:57
in and reverse and prevent all these. diseases?
10:01
Exactly. That is the great news. It is literally
10:03
the great news. It's great news for
10:05
patients, but you know who it's not great
10:07
news for? It's not great
10:09
news for the bottom line of
10:11
the healthcare system. So that's why
10:13
we're not hearing about this because,
10:15
you know, the four trillion dollars
10:17
of spending that's happening is literally
10:20
predicated on us believing that it's
10:22
more complicated than it is and
10:24
that we do need to see
10:26
the neurologist and the rheumatologist and the
10:28
endocrinologist and the obesity medicine doctor and
10:30
the MSK doctor. Like that is to
10:34
make that system continue churning this engine,
10:36
which is the largest
10:38
industry in the United States for
10:40
that to keep returning, you know,
10:43
returns to the shareholders. We
10:45
have to basically not believe that
10:48
it's actually a lot simpler than
10:51
we're led to believe. And so it's
10:53
good news for us. The reason we
10:55
haven't heard about it is because it's
10:57
not good news for a
11:00
huge, huge global industry. And
11:02
so, you know, that's really the message that that, you
11:05
know, we're here to share, which is that, you know,
11:07
you got to kind of figure this out for yourself
11:09
and get on top of it. We
11:12
talked about testing early on in the
11:14
conversation and the importance of using those
11:16
tests to objectively see where we are
11:18
on that metabolic health spectrum. For
11:21
somebody who's tuning in right now and
11:24
they might not have recent blood work done and
11:26
they just want to get started. Obviously
11:29
most of the people are affected by this,
11:32
but other good news is the things
11:34
we're gonna get into are just these
11:36
diet and lifestyle practices that are foundational
11:40
for us as human beings to
11:42
thrive. So you don't necessarily need
11:44
to get the testing done, you can just start applying
11:46
this and then next time you get blood work done
11:48
you can assess where you're at at that point. Absolutely,
11:51
yeah. I mean the lab testing
11:53
is helpful to kind of know
11:56
what our baseline is and I
11:59
think have some of that motor motivation to
12:02
really implement these practices. But
12:04
you're exactly right. The
12:06
lifestyle and dietary principles that
12:08
fundamentally are what nudge these
12:11
core cellular processes towards
12:14
function, those
12:16
really can be applied by all of us no matter
12:19
whether we have the tests or not. And
12:21
the beauty is tests are great
12:24
and we have access to them. And that's
12:26
a really exciting thing and where we're at
12:28
in human history. But we have this other
12:30
incredible wealth of information that we can tap
12:32
into, which is free. It's how
12:34
do we feel? It's our symptoms.
12:37
And so I think something so fascinating about
12:39
our modern world that I think is tied up in some
12:42
of these, you know, poor
12:44
incentives of healthcare is that we
12:46
have been, I think as modern Americans,
12:49
like we're so busy. We're
12:51
just so much of our
12:53
value in our society, our Western
12:55
Capitalistic Society is about like how busy can you
12:57
be? How fast can you be moving? How many
12:59
people can you be in contact with at one
13:02
second? How much are you multitasking? How much of
13:04
a boss babe are you? All these things. It's
13:06
literally like this is your value. And
13:08
so because of that, a side effect
13:10
has been that we literally, I think are in
13:13
some ways can't even hear the signals our bodies are telling
13:15
us. Like I'm bloated. Like
13:17
what does that mean? When do I get bloated? Is
13:19
it after certain meals? Is it after, you know,
13:21
how's my digestion today versus yesterday? How's my sleep?
13:24
How is my joint? How are my joints feeling?
13:26
How does my skin look? Like how's my hair?
13:29
Our body is literally telling us how the cellular
13:31
function is doing 24 hours a day, seven days
13:33
a week. If we
13:35
choose to slow down and actually
13:37
hear it and listen and not just,
13:40
you know, jam over
13:42
the counter medications in our body to try
13:44
and basically tamp down on symptoms. Like you
13:46
think about what is CVS or Walgreens,
13:48
these huge, you know, big box stores.
13:52
All throughout, you know, I'm speaking about America here.
13:54
I know you're in Canada, but probably different brands,
13:56
but these are just giant
13:59
stores. whose basically purpose is to
14:01
take a hammer to all your symptoms. So not
14:03
only are we so busy, we can't hear our
14:05
bodies. We have a symptom
14:07
and our culture is about like symptoms are
14:10
intolerable. Smash it, smash the
14:12
headache, smash the joint pain, smash the
14:15
neck pain, smash the reflux.
14:17
There's a pill for everything. But
14:20
a real different vision is, what
14:23
if we just listen to those and actually
14:25
started to see the patterns and slow down
14:27
a little bit? So yeah, biomarkers are great.
14:29
But our bodies are constantly giving us free
14:31
information. We have to listen. And that means
14:33
actually setting better boundaries in our lives
14:35
and slowing the heck down. Because
14:38
the system is trying to squeeze every ounce of
14:40
profit out of us, both our time and busyness
14:42
and also, of course, our healthcare dollars. And
14:44
it's really our job and only our job as
14:46
individuals to decide whether we're going to say no
14:49
to that. And so symptoms are
14:51
one way to do that. Biomarkers are, of
14:53
course, a higher level. Yeah.
14:57
And I think part of the challenge in all this
14:59
is the fact that so many people are sick. Coming
15:01
back to that six, seven percent, it's
15:04
normalized in society that we're going
15:06
to be sick and feel these different
15:08
symptoms. So not only are
15:10
we busy and probably pushing them aside,
15:13
they've been normalized because when we interact with
15:16
friends and family, they're likely going to
15:18
be experiencing them too. And
15:20
when people normalize these things, it can be easy
15:22
to just push them aside instead of using them
15:24
as a tool to get to the root of
15:26
the problem. Yeah. Mark Hyman
15:29
calls it FLC syndrome. We're all
15:31
walking around with feel like crap syndrome.
15:33
And since everyone's in that boat, we
15:36
just don't even know that it's a thing. And I
15:38
think, you know, really
15:40
what our birthright is as these
15:42
like spectacular bodies is
15:45
actually to feel energetic,
15:47
joyful, fulfilled, happy,
15:50
high on life most days.
15:52
Like that's what we should be striving for.
15:54
And that's almost a vision that I think
15:57
we can barely even talk about today. It
16:00
seems so out of reach, I
16:02
think, like that could never happen.
16:04
It can happen for so many of us.
16:06
And so I think like, that's just a message I want
16:08
to share with people. The body
16:10
is constantly rebuilding itself every
16:13
single day. We literally 3D
16:15
print a new version of our body every single day.
16:17
The body we had five
16:19
years ago is molecularly completely different
16:21
than the body we have today. We
16:24
are a dynamic processes. And the beauty of
16:26
that, the beauty of our true nature as
16:28
humans that are constantly, billions
16:31
of cells are dying every day and being
16:34
reborn, is that we can constantly
16:37
improve. And we can, even if
16:39
we're in a dark spot health wise, the
16:41
body of a year from now can be
16:44
completely different. And that's because of our true
16:46
nature as processes.
16:48
You know, and I think another thing the Western
16:50
system has done has really made us attach this
16:53
idea that we're the static body. Like I'm Casey,
16:55
I'm a thing, I'm alive, and then I die.
16:57
That like couldn't be farther from the
16:59
truth. We are constantly dying and being
17:02
reborn. And we take in 70 metric tons
17:04
of food in our lifetime that is literally,
17:06
we take those atoms
17:08
from the food and just reprint their bodies
17:10
every single day. And you
17:12
know, we shed our entire skin lining every couple of weeks
17:14
and rebuild it, gut lining, etc. So the
17:17
news is hopeful. Like we actually
17:19
really can, even
17:21
if we're in a dark health spot, move
17:24
towards health. And that is such
17:26
a beautiful aspect of our biology that is
17:28
awe inspiring that I think sometimes we
17:31
have blinders on too, because we're very
17:33
attached to this idea that, you know,
17:36
we are what we are. And this is
17:38
the card we've been dealt. And that's not
17:40
true from a biologic perspective. And
17:43
the good news keeps on coming. We're
17:45
saying all these good things other than the fact
17:47
that we've as a society gone to this place
17:49
where most people are sick. Other
17:52
than that, acknowledging where we're at and being open
17:55
and honest that we are in this position.
17:58
That is sad. Other
18:00
than that, it's all good news. Again,
18:02
the fact that we're going to get
18:04
into these levers, and there are things
18:06
that we can apply at home, and
18:08
our body is dynamic, and it's always
18:10
rebuilding. So there's a lot of
18:13
hope in this message, which is great. Also,
18:15
the biggest point of hope, I think, is that we
18:18
literally got ourselves into this mess in like 75
18:20
years. Humans have
18:22
been around for tens of thousands of years,
18:25
behaviorally modern humans, many, many more than
18:27
that, just in terms of homo sapiens.
18:30
And it's like 75
18:32
years, we screwed this up. And two interesting
18:34
things have happened. Life expectancy has gone way
18:36
up in the past hundred years, in
18:39
part because, or mostly because
18:41
of acute interventions, sanitation, hygiene,
18:44
antibiotics. We have figured out a
18:46
way to help with things that are going to
18:48
immediately kill us. Infant mortality
18:51
was like 30% in like 1900. It
18:53
was huge. So that's great. We
18:56
should take that with us in the future.
18:58
That's good. We're not rejecting
19:00
any of that. Acute interventions, yes, amazing.
19:03
But we have screwed up our lifestyle
19:05
and the way that our modern environment
19:07
is affecting ourselves over the past 75
19:10
years, basically since 30s and
19:12
40s onward. So we
19:14
kind of just have to backpedal. This has
19:16
been a big experiment in industrialization and medicalizing
19:19
chronic disease, and the experiment has
19:22
failed. We know that we're
19:24
all sick as hell, but it's not
19:26
like it's been, we know what's happened
19:29
and what has changed in the past 75 years. And
19:32
it's not that complicated. And
19:34
so I think that's also the hopeful news. You're
19:37
going to see the headlines that say, cancer rates are
19:39
going to the roof and no one knows why. Infertility
19:42
is going up and no one knows why. That's
19:44
not true because they're going up rapidly and
19:47
we know how the environment has changed. So
19:49
I think a big
19:51
part of this invitation
19:53
is standing on your own
19:55
two feet and not letting the
19:58
environment and the new cycle make
20:01
you feel like you
20:03
don't have the common sense that you need
20:06
to understand what's going on. Like you do.
20:08
And so that's really a big message of
20:10
the book is, we need
20:12
to all just like kind of look up, pop up and
20:14
look around and see what's been happening and what the trends
20:16
are. And then figure out how to
20:18
backpedal a little bit so we can protect ourselves
20:20
so they can do their best work and give us a
20:22
healthy and happy life. For somebody
20:25
tuning in who wants to take that invitation,
20:27
plant their flag into the ground today and
20:29
start to make the changes. Let's
20:32
start with what the biggest lever is and
20:34
then go down from there and talk about how
20:36
we begin to rebuild. Yeah. So
20:40
the biggest lever is food. You
20:43
know, for me, it's always starts with food
20:46
because we are 100% molecularly made from
20:50
food. That's the reality. You
20:52
know, we transfer food outside of us into
20:54
the atoms that make up our body. And
20:56
so there's just no avoiding the fact that
20:59
since our cells are totally built from food,
21:01
we've got to get it right. To
21:04
just sort of name, I think the other
21:06
pillars that we want to examine and take stock
21:08
of, we've got food, we've got our movement habits,
21:10
we've got our sleep habits, we've got our emotional
21:12
health and stress. We've got
21:15
our exposure to toxins in the food, water,
21:17
air, personal care products, homes. We've
21:19
got our relationship to light, blue light,
21:21
sunlight, and they've got our relationship to
21:23
temperature. And actually, temperature has changed a lot
21:26
in the way we
21:28
interact with temperature as humans
21:30
as we've moved indoors with
21:32
thermostats and heating. And so
21:35
those are kind of the big levers
21:37
that have changed rapidly. And
21:39
of those, I mean, each of them feels like
21:41
a little baby that we could have a whole
21:43
episode about that we can run to the high
21:45
points of all of them. But food, it's
21:48
just really unavoidable that we've got to get
21:50
that right. And right now, our
21:53
food system, and this is one of those things that has changed
21:55
over the past 75 years. 70%
21:58
of our calories are coming from... industrially
22:00
manufactured ultra processed
22:02
foods. This is Frankenfood
22:05
that our body does not understand that
22:07
is unnatural and which is confusing our
22:09
bodies, damaging our bodies and not giving
22:11
our bodies what it actually needs to
22:13
function. So on multiple levels, it's hurting us. So
22:16
this has been a rapid experimental change
22:18
in society. It has failed and
22:21
we know that it's causing disease. We know that
22:23
it's hurting us. We know that it's hurting our
22:25
children. So number one on food is
22:28
moving away from the experiment
22:30
of ultra processed food and saying,
22:32
saying no to it and
22:35
de-normalizing it. If someone from
22:37
1920 or 1900 came into our culture now and looked at our
22:40
grocery stores, they would not know what
22:42
was going on. It is so different
22:45
from what things were. We were eating, you know,
22:48
natural foods, more locally grown
22:50
from good soil that wasn't covered
22:52
in synthetic fertilizers and pesticides. So
22:55
much more nutrient rich, you know,
22:57
that's what we need to get back to. And
22:59
so the big message on food is we
23:01
need to be giving our bodies the
23:04
molecular information to function
23:08
properly and to be built properly. And
23:10
that means moving back towards, uh,
23:13
towards unprocessed, clean food
23:15
from good soil. Um, so
23:17
that's kind of the highest level of the food. Modern
23:21
life is stressful and stress
23:23
silently robs your body of magnesium, which
23:25
is a vital mineral our bodies depend
23:28
on. If you're not careful, you
23:30
can get caught up in the vicious
23:32
stress magnesium deficiency cycle and
23:34
it's simplest form. It starts with modern
23:36
life stress. This depletes your
23:38
body of magnesium. Your sleep
23:40
becomes negatively impacted. So you have
23:43
less energy and productivity and your
23:45
stress level skyrocket. Increased
23:48
stress further depletes your magnesium. It's
23:51
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23:53
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23:55
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help of magnesium breakthrough. As
24:35
you give that explanation, it kind of
24:37
jumps out at me the fact that
24:39
when we're looking at food, there's the
24:42
input aspect and feeding ourselves and feeding
24:44
our body what it needs nutrition wise
24:46
and then avoiding the toxins. So
24:50
for somebody you mentioned, ultra processed
24:52
foods for somebody that's a new
24:54
term to talk about
24:56
specifically what that is because there's this
24:58
gray area continuing
25:01
to develop even in the health space
25:03
where there's, you
25:05
know, classic chips, there's
25:07
chips like kind of in a gray area and
25:09
then there's certain brands coming out with better options
25:11
that are fried in avocado oil. And
25:14
we could do this on and on with a
25:16
lot of different products where there's this continuum and
25:19
not necessarily everything in a package is
25:21
bad. So let's talk
25:23
about what that line is for you when
25:26
we're talking about ultra processed foods. Yeah,
25:28
absolutely. Well, I'm going to steal this
25:31
from Dr. Rob Lustig, who
25:33
gives a great, very simplistic
25:35
way of understanding the
25:39
processing of food. So
25:41
first of all, there is a classification system that has
25:44
been created, which it's good to get familiar with,
25:46
which basically is a spectrum of how
25:48
processed a food in food is. And there's
25:50
group one, which is
25:52
unprocessed or minimally processed. And this is what
25:54
we want 100% of our food to
25:56
really come from. There's group two,
25:58
which is processed culinary ingredients. So
26:00
these are like salt, sugars, oils, things
26:02
that get added to unprocessed
26:04
or mentally processed foods to make them a
26:07
group three, which is a processed food. So
26:09
processed food is something that
26:12
has been, you know, in
26:14
some way gone through processing like
26:16
cooking or mixing with other ingredients
26:18
like processed culinary ingredients to create
26:20
something new. And then ultra
26:23
processed is where actually the food has been
26:25
broken down into its constituent parts,
26:27
like a starch, like you take a whole
26:30
grain and you get rid of the bran
26:32
and, you know, the fibrous parts
26:34
and you just get the starchy,
26:36
you know, endosperm. And
26:39
then you take that and you mix
26:41
it with other individual components from foods.
26:43
They've been broken down into these like
26:46
parts and then put back together in
26:48
a Frankenstein like way to create something
26:50
that has never really before
26:52
been seen in nature. So if you take
26:54
this is the Rob Luster example, you take
26:56
an apple. So unprocessed is
26:58
you walk up to an apple tree and you take
27:01
an apple off the tree and you eat it. That's
27:03
unprocessed. Nothing has happened to the apple. Minimally
27:06
processed is that that
27:09
apple was washed and
27:11
cut into slices and
27:13
then, you know, put in a
27:15
little package and sold in the grocery store. That's
27:18
minimally processed. The apple has not been
27:20
changed. Nothing has been added or extracted,
27:22
but it's been modified in some way.
27:25
If the apple was frozen, vacuum
27:27
sealed, you
27:30
know, blanched and then, you
27:32
know, packaged in a can, but
27:35
nothing added, that's minimally processed. Then
27:38
you get to processed, which is
27:40
basically if the apple were turned into applesauce.
27:43
So it was cooked, it was
27:45
macerated, it was, you know, maybe
27:48
some sugar was added to it,
27:50
a little bit of salt and cinnamon, and then
27:53
it was put in a package. So not terrible,
27:55
but still, you know, not the same as minimally
27:57
processed. And then, ultra
27:59
processed. is that apple goes to a
28:01
factory and preservatives,
28:06
colorings,
28:08
flavor enhancers are added and it's turned
28:10
into an apple pie at McDonald's. That's
28:12
the ultra-processed apple. So maybe apple flavoring
28:15
was added as well. So there's a
28:17
tiny bit of highly processed apple in
28:19
there, but very far from the
28:21
tree. And so we know that
28:23
the more of your diet you're eating from
28:25
that ultra-processed category, the more likely you're going
28:27
to get chronic diseases and reduce lifespan. And
28:29
the more you're eating
28:33
from that minimally processed and unprocessed,
28:35
the better you're going to do
28:37
because for several reasons. One is
28:40
that the moment
28:43
a plant is basically taken
28:45
out of the ground or off the tree, removed
28:47
from its life source, it
28:50
starts degrading its nutrients. So
28:52
you start losing nutrients once that piece
28:54
of food is removed from its life
28:56
source. That makes total sense, right? It's
28:58
degrading. There's
29:00
been studies looking at what happens to
29:02
vitamin C concentration in each day after
29:05
various vegetables have been pulled from the
29:07
ground and it just precipitously drops. So
29:09
one of the reasons why unprocessed and
29:11
fresher food is so good for us is
29:13
because it's literally going to have more of the health-promoting
29:16
molecular information that your body needs to both be
29:18
built from and also to function.
29:20
And then the
29:22
second piece is that once you process a
29:24
food, a lot of the nutrients further get
29:26
stripped off. So you're taking a food, keeping
29:29
it away from its source for a long period
29:31
of time, and then stripping more from it through
29:33
processing. And then of course, like you
29:35
said, as you get to ultra-processing,
29:37
you add things to the food that can
29:39
be damaged into our cells and create inflammation
29:41
and oxidative stress and things like that, like
29:44
these colorings and preservatives and flavor enhancers,
29:46
emulsifiers, all these types of things get
29:48
added to ultra-processed foods. So that's
29:51
really why keeping it mentally
29:53
processed for several reasons is
29:56
good. And like you said, there are
29:58
packaged foods that actually fit into to the
30:00
minimally processed category. And there's actually some
30:02
processed foods, which can
30:05
be part of a healthy diet. Ultra-processed,
30:08
never, never part of a healthy diet.
30:10
But one of my
30:12
favorite foods is flackers. So these are flax crackers
30:15
that literally the only, they come in a bag,
30:17
they're made in a factory. But
30:19
the only ingredients are whole organic
30:21
flax seeds, apple cider vinegar, and
30:23
sea salt. So that is a,
30:26
somewhere between minimally processed food
30:29
that I absolutely think is fully conducive with
30:31
super healthy lifestyle. So really,
30:33
I think the name of the game with all of this is if you're
30:35
buying a packaged food, read the labels
30:38
religiously and make sure
30:40
that you understand and know every single ingredient
30:42
in that product. Hopefully it has very
30:44
minimal ingredients, three or
30:46
four, and doesn't
30:48
have additives that we know are not conducive with
30:50
good health, like added refined
30:53
sugar, added industrial seed oils,
30:55
added ultra-processed grains and things like
30:57
that. Those last three you gave
30:59
there, I think are a really good way of
31:01
assessing a product. You mentioned, yeah, sugar, refined
31:04
grains, and seed oils. And
31:06
seed oils seem to be becoming more and more
31:08
of a conversation in the health realm, which is
31:10
great, because they're just so
31:13
prevalent within the processed food realm,
31:15
and they just do so much
31:17
destruction to the body. Yeah,
31:19
I think what's really important for people
31:22
to realize is that I think
31:24
the debate around whether seed oils are a problem right now
31:26
is one of the, honestly,
31:29
it's just a testament to how
31:31
powerful industry is and confusing the
31:33
conversation. These have become the number
31:35
one source of fat for
31:38
Americans, and they are
31:40
not a fat that is helping us. So
31:42
the reason they're not helping us is multi-fold,
31:44
but one is that these
31:47
ultra-processed industrial seed oils like
31:49
never existed throughout human history until
31:52
very recently. Like if you Google, and
31:54
I recommend everyone do this, a YouTube
31:56
video on how canoma oil is made, it
31:58
is one of the most horrifying. discussing processes.
32:01
It's like basically industrial waste
32:03
that we're eating. These things
32:05
have to be chemically... These oils
32:07
have to be chemically extracted with...
32:09
It's often toxic chemicals like hexane,
32:12
dewaxed, bleached, heated to
32:14
super high temperatures. And they're put in a plastic bottle
32:16
that's set on shelves
32:19
for years. So obviously,
32:21
the production process, not
32:23
great. But they're very high in
32:25
omega-6 fats. And we know that
32:28
we need omega-6 fats for our health. But when
32:31
we far overload the body with omega-6 fats
32:35
as a percentage and ratio to the
32:37
other type of fat that's very common in the diet,
32:39
omega-3, what that
32:41
does is it just really overwhelms
32:45
the body with this pro-inflammatory
32:47
fat. And that
32:49
gets debated a lot. But I think one
32:51
piece of information that's helpful for people to
32:54
know that doesn't get talked about a lot
32:56
is that omega-3s, which can
32:58
basically be converted from plant-based
33:00
omega-3s all the way down to EPA
33:03
and DHA, which are the really biologically
33:05
active anti-inflammatory versions of omega-3s
33:07
that we know incorporate into cell membranes and that
33:09
are part of the anti-inflammatory
33:12
resolving chronic inflammation response,
33:15
to convert from these upstream omega-3s like
33:18
ALA down to EPA and DHA in
33:20
the body through a set of chemical
33:22
reactions. It requires them to actually use
33:25
all these enzymes in the body, these
33:27
little protein machines called elongases and desaturases. And
33:30
there's like four or five of them that
33:32
upstream omega-3 from plants,
33:34
alpha-lamonic acid, has to
33:37
basically go through a several-step process to get
33:39
to the EPA and DHA that we
33:41
really want. Well, something fascinating
33:43
is that the omega-6 fats use
33:45
the exact same set of enzymes
33:47
to get to their downstream versions
33:50
that are pro-inflammatory. So you start at
33:52
the top with things like
33:54
linoleic acid, upstream omega-6, and
33:56
it goes to the exact same conversion process
33:58
to make things like arachidonic acid. acid, which
34:00
is pro-inflammatory. So as you
34:02
eat these seed oils, which
34:05
are in everything, literally it's
34:07
almost impossible to find any
34:10
package true to the grocery store without
34:13
soybean oil, safflower oil, sunflower oil, corn
34:15
oil, canola oil, vegetable oil, these industrial
34:17
seed oils, you are essentially
34:19
overwhelming the enzyme machinery
34:21
in the body that could be doing
34:24
work for you to create positive
34:26
bioactive omega-3 fatty acids. You are
34:28
blocking the activation site of these
34:31
enzymes. So when I'm reading labels and
34:33
avoiding the seed oils, I'm like, yeah, I'm freeing
34:35
up enzymatic capacity in my
34:37
body to allow all these
34:39
plant-based omega-3s that I'm eating from chia seeds,
34:41
hemp seeds, flax seeds, et cetera,
34:44
walnuts, so they can actually do the work in my
34:46
body that creates health. And so everything
34:51
in the body is kind of a zero-sum game and
34:53
you don't want to compete, you don't want to out-compete
34:55
these enzymes with things that are creating problematic things
34:57
as opposed to letting them have the capacity to
35:00
do the work to help you feel healthier. So
35:02
that's one of the big reasons
35:04
I stay away from seed oils is really just
35:06
creating more capacity in my body to do
35:08
the good work and not block it with
35:10
stuff that's not going to help me. And
35:13
the way I understand it, these oils
35:15
aren't only being toted. Well, they're not
35:17
being toted as neutral, they're being toted
35:19
as heart-healthy. And they get a stamp
35:21
from the higher-ups and encouragement
35:23
that these are good for us and we should be
35:26
eating more of them. Yeah,
35:28
it's shocking. I think in
35:33
my view, food is, like
35:35
I said, food is molecular information and
35:38
we kind of know what our cells are built
35:40
up. We know what our cell membranes are built
35:42
up. We know what types of fats do really
35:44
helpful work in the body and I think
35:48
we want to put more of those in. So I'm always
35:50
going to focus on more Omega-3 fats and really eliminating
35:55
anything that's trans fat, of
35:57
course, and reducing
35:59
Omega-3. omega-6 is as much as humanly possible because
36:01
just living in America today, you're going to be
36:04
exposed to more omega-6s than we've ever
36:06
been before in human history,
36:08
in part because even if we're primarily
36:10
eating an animal-based diet, a
36:14
lot of the animals are now just instead of
36:16
eating grass and the natural foods they're supposed to
36:18
be eating that build omega-3s in their bodies, they're
36:21
eating corn and soy, industrial grains. And
36:25
so even the animals we're eating have higher
36:27
omega-6 content. So we're
36:29
overwhelmed and a lot of it is
36:31
just pulling back the density of that
36:33
by being super thoughtful about reading labels.
36:36
It's just so disproportionate what we're exposing
36:38
our bodies to and I think the
36:40
bodies are very confused. One
36:42
thing you make really clear in the new book
36:44
is that you're diet agnostic and you don't push
36:47
one specific diet over another. Last
36:50
time we talked and it's been quite a while, you
36:53
were heavily into a plant-based diet. In
36:56
writing this book and continuing to learn
36:58
the health from, has that changed over the
37:01
last little bit? It's changed a lot
37:03
for me. About
37:05
four or five years ago, I
37:07
was mostly plant-based and I think
37:10
that as I've learned
37:12
more, I've moved away from personally being
37:14
plant-based. I think there's absolutely a way
37:16
to have a metabolically healthy plant-based diet
37:18
but I think what
37:23
I've come to really understand more
37:25
is that a big
37:28
root, root, root cause of why
37:30
we're chronically ill at this
37:32
point is that our food
37:34
is industrial on every level from
37:36
the way it's grown to the way it's
37:38
actually manufactured. And it's the industrialization
37:41
of our agriculture system that
37:43
is truly not only
37:45
making the food system very fragile and
37:47
not resilient but it's also
37:49
truly depleting the nutrients from
37:51
our food. So just to
37:53
give people a little bit of history, over the
37:56
past hundred years, for the sake
38:00
production, which, you know, sound
38:02
great, but it hasn't really
38:04
worked out. We basically
38:06
took traditional farming methods and said,
38:09
we're going to just mechanize everything.
38:11
We are going to spray the crap
38:13
out of these fields with synthetic pesticides and
38:15
synthetic fertilizers, which by the way,
38:17
these fertilizers that we're spraying come
38:19
from fossil fuels and
38:21
we're spraying them all over the food in the soil.
38:23
So we're killing a lot of the, you know, the
38:25
pests, quote unquote, but also all the
38:27
biodiverse life
38:29
in our soil and a teaspoon of
38:32
soil should have trillions of microorganisms, which
38:34
are literally there to alchemize sun and
38:36
water and soil into nutrient rich plants.
38:39
But we just sterilize it. We killed
38:41
it all for the sake of
38:44
pest control. So now we have food that
38:46
doesn't have the alchemy in the soil to
38:48
create the nutrient rich foods. So our food
38:50
is actually like, even if we're
38:52
eating a whole food diet, if it's grown
38:54
in conventional soil that's using mechanized
38:56
tilling, you know, the fields
39:00
are being used year round to produce as much
39:02
as possible, but not having the sort
39:04
of yin periods in between where the
39:06
soil can replete itself and they're being
39:08
sprayed with synthetic pesticides and fertilizers. The
39:10
food is depleted. And
39:13
because that food is becoming
39:15
our bodies, we
39:17
are basically a lot of the volume that we're
39:19
taking in is actually doing so much less work
39:21
for us. It's doing less in terms of giving
39:23
us the nutrients we need to build the body
39:25
and less of the nutrients for the body to
39:27
function properly. So how
39:30
this comes back to sort of like vegan and more
39:32
omnivorous is that when you really look
39:35
at what creates the healthiest soil possible,
39:37
it's actually merging plants and
39:40
animals into ecosystems together. So
39:42
you have the animals roaming
39:44
the fields that the plants are being
39:46
grown and like, not to be
39:49
too graphic, but like they're pooping on the
39:51
soil. And that is that feces is literally
39:53
filled with microbial life that reinvigorates the life
39:55
of the soil, the nitrogen in their urine
39:58
is super important for the
40:00
nitrogen cycle in the soil, you've
40:02
got their hooves gently agitating the
40:04
soil as opposed to the aggressive
40:06
mechanized tilling. And
40:09
so there's this beautiful interdependency between animals
40:11
and plants that ultimately is both
40:13
really good for the animals and
40:16
it's really good for the plants.
40:18
Because then of course the animals
40:20
are eating around what
40:22
we're growing for food. They're basically
40:24
weeding the fields by eating this. And
40:27
it's just this beautiful ecosystem
40:31
that we've broken with industrial
40:33
agriculture. And when
40:35
you take that sort of down the path,
40:38
you kind of realize that humans are
40:40
a part of that ecosystem too. So
40:42
there's something around animals, plants and humans
40:45
in a beautiful interdependent ecosystem that
40:48
is kind of as natural as it
40:50
gets. And both the animals and the
40:53
plants suffer when you separate. So that's
40:55
kind of really reflecting on what is
40:57
the most natural
40:59
circle of life and
41:02
ecosystem that we could possibly create. And
41:04
what that brings you towards is much
41:06
more of I think an
41:08
omnivorous balanced system that
41:13
is the highest quality
41:15
possible food. So it's
41:17
the essentially organic regenerative
41:20
animals and plants. So I've moved from
41:23
straight vegan to
41:25
obsession with food
41:29
sourcing and food quality and only want to
41:31
eat plants and animals that have been grown
41:33
in a precious,
41:38
pure, interdependent ecosystem that is sustainable
41:40
and resilient. And because I believe
41:43
that the food I'm putting into
41:45
my body, if it's grown in
41:47
a sustainable, resilient way that maximizes
41:50
nutrient per gram,
41:52
that is ultimately going to lead to a better body
41:54
for myself by giving my body what it needs to
41:56
function properly. So that's kind of what's moved me away. And
41:59
I think all. Also, I think I got pretty far down the path
42:01
of animal rights
42:04
and animal cruelty and things like that. Like,
42:07
hey, if I'm doing well on a vegan diet, why would I
42:09
ever want to take the life of an animal? But
42:12
the reality is that 99% of
42:14
our food in the country is grown
42:16
conventionally, meaning with the industrial agriculture, the
42:18
pesticides, the fertilizers, and literally nothing could
42:20
be worse for biodiversity on our planet
42:22
and holistic animal life than
42:24
industrial agriculture. If
42:28
you really back up and
42:30
think about the amount of... We're
42:33
facing a mass extension in terms
42:35
of biodiversity on our planet right
42:37
now between bacteria, fungi, nematodes, small
42:40
animals and birds. A lot
42:42
of that is driven by the conventional agriculture system,
42:44
which is where a lot of our
42:46
vegan food is coming from, especially the processed
42:48
vegan food. And I think a lot less
42:51
animals' lives would be tortured
42:53
and species ended if we actually focused
42:59
on more of a traditional
43:01
scaling, a traditional regenerative sustainable
43:04
food system that involves both animals and
43:06
plants. All right. So to read
43:08
between the lines, it sounds like you've included more
43:11
animal products because of the
43:13
farming, the ecosystem, the holisticness
43:15
of the practice of
43:18
producing the food and for the
43:20
nutrition that you're getting from it. That's
43:22
exactly right. Yeah. And I
43:24
think a big part of the why we're sick right now is
43:26
a disconnection. Our chronic disease
43:28
epidemic is fundamentally rooted in disconnection.
43:31
We've ignored the connection between the root causes of
43:33
why we're sick. We've ignored the
43:35
connection between human health and environmental
43:37
health. And we've
43:40
done a lot for the sake of efficiency, like,
43:42
oh, just drug it. Oh, just eat the packaged
43:44
food. And
43:46
none of that's really working because the reality
43:48
is that we are as humans, we're not
43:50
separate from any of this. We are
43:53
totally interdependent with all of it. The
43:55
food, the water, the air, the animals,
43:57
the bacteria are sick. cells.
44:01
And the way
44:03
forward, I think for for human
44:05
health and planetary health is respecting
44:08
the interconnectedness, which
44:10
fundamentally on a bigger sort of spiritual level is kind of
44:13
like transcending the ego that
44:15
we know is the root of suffering and
44:17
realizing that we're all really interconnected and then
44:19
eating and living in a way that respects
44:21
that rather than tries to outsmart it. A
44:23
lot of why we're sick is because we
44:25
tried to get outsmart these
44:28
perceived inefficiencies, like,
44:30
you know, you know, getting, getting
44:33
sick, having a virus, oh, we just have
44:35
to like manage all those symptoms. Or, you
44:37
know, oh, food takes a while to grow
44:39
and prepare eat processed food. But in trying
44:41
to seek efficiency, and convenience,
44:44
we're actually breaking
44:46
these key cycles that are required for
44:48
our health. So to kind of
44:50
wrap it up, I think anything
44:53
we can do to rebuild connection
44:56
with all these different aspects of our fundamental
44:58
life source, you know, the food, the sun,
45:00
clean air, clean water is going to be
45:03
helpful for our health. So it's really about
45:05
respecting the connections and not ignoring them as
45:07
we've done out of I think
45:09
human hubris over the last hundred years. Last
45:12
time we talked, I think your diet was around 90 95% plant
45:16
based. Are you open to talking
45:18
about where that's at today and how it's how
45:21
it's evolved to where it is? Sure,
45:23
yeah. I mean, I would say I probably eat.
45:26
I still
45:28
love plants and the power of plants are incredible.
45:31
The power of sustainably grown plants. So I'd say I
45:33
eat about probably I aim for
45:37
about, you know, 30 to 50 grams of
45:39
protein per meal. And I'd say probably
45:43
about 75% of that is coming
45:45
from animal protein. I still love to get my
45:47
protein from nuts, seeds, beans,
45:49
legumes. But
45:52
I'm eating essentially my diet right
45:54
now is all regeneratively raised meats.
45:56
So elk, bison, venison,
46:00
pasture-raised meat, pasture-raised
46:02
organic eggs, pasture-raised,
46:05
fully pasture-raised, foraging
46:07
poultry. I
46:10
have relationships with some hunters, so I actually
46:12
have little bags
46:15
of venison that
46:17
have literally, I know the person who has been out there,
46:19
so that feels really, really good.
46:22
And then I get almost all my produce from the
46:24
farmer's market, so relationships with farmers who I
46:26
know are using good soil
46:28
practices, and
46:30
that makes up a huge percentage of my diet,
46:32
so just as many colorful, fresh fruits and vegetables
46:35
I possibly can, and then organic
46:37
nuts, seeds, beans and
46:40
legumes, and as many spices as humanly possible. So
46:42
that's kind of, yeah, just the mix, really
46:45
just thoughtfully sourced, nutrient-rich,
46:48
whole foods that don't have synthetic
46:50
pesticides on them. You
46:53
mentioned the fact that you focus on protein when it
46:55
comes to having your meals. Why
46:58
is that? Protein,
47:00
I think, is such an incredible macronutrient
47:03
because it's highly satiating, and
47:05
it has a high thermic effect, so it takes a lot of
47:07
energy to actually burn the protein when you're
47:09
digesting it, so you get
47:12
kind of a lot of bang for your
47:14
buck. And we know that actually in our
47:16
gut, there's cells that are nutrient-sensing cells that
47:18
have these little cell receptors in the gut
47:20
that can essentially taste and
47:23
pick up different amino acids from
47:25
protein, and when they
47:28
touch those amino acids, they're
47:30
gonna secrete satiety hormones in the body, like
47:33
on your behalf to help you feel
47:35
full. And so protein is really valuable
47:37
because it's actually the stimulant that allows
47:39
your body to make the hormones that
47:41
reduce your cravings and make you feel
47:43
full. And
47:45
one thing that I think is so interesting in the conversation right now
47:47
in the Zite guy is just like we're talking
47:50
so much about Ozempic and these GLP-1
47:52
agonists, and we need to have more
47:54
GLP-1 in the body, but
47:56
I just laugh because our bodies are
47:59
little GLP-1 factories. But the
48:01
way that they become GLP-1 secreting factories to
48:03
make us not hungry is these nutrients something
48:05
cells of the gut like the L cells
48:07
need to be stimulated with the right inputs.
48:09
And one of those inputs, of course, is,
48:12
is protein. And so that's
48:15
how I think about it really is like,
48:17
it's both, you know, this incredible piece
48:20
of communication to my body that I
48:22
have gotten sort of what I need, and
48:24
I can stop, you know, eating. And
48:27
that becomes effortless, right? Because once you have once
48:29
those hormones are secreted, it's not a choice, you're
48:32
just like you just feel full, I don't want
48:34
more food. That's great about protein. The second piece
48:36
is that it's, it's a, you know,
48:38
it's an anabolic stimulus for the body
48:40
to build muscle and,
48:42
you know, store those amino acids and muscle
48:44
cells. And I think being in my late
48:46
30s now, and really
48:48
seeing what's happening with women's health, which is
48:51
just like, really on the decline.
48:53
And a lot of that, I think is because
48:55
women essentially become frail
48:57
because our hormones decline starting in our
48:59
late 30s. And then of
49:01
course, towards menopause. And one of the things that
49:03
does is essentially make us weaker. It makes our
49:06
bones weaker, it makes our muscles weaker. And so
49:08
we have to respond to the natural declines that
49:10
are happening in hormones by giving in other inputs
49:12
that tell our body to stay strong and build.
49:14
And one of those inputs is protein, which is
49:17
going to stimulate some of the pathways to keep
49:19
this metabolic armor of our muscle and our, you
49:21
know, strong and, and, and let us
49:23
be, you know, warriors into our old
49:25
age. And so, so I'm upping my
49:27
protein more as I get older because
49:29
I really want to make sure that
49:31
I'm keeping my muscle mass, you
49:34
know, stable and hopefully building it over the
49:36
years to counteract the natural declines that are
49:38
going to happen. All right.
49:40
So prioritizing protein, mixed
49:42
diet. Let's talk
49:44
about meal timing. When do you
49:46
typically break your fast in the morning or in the
49:48
afternoon? And how do you
49:50
look at that and how has it evolved over the years? Yeah,
49:53
I think about meal timing
49:55
in two dimensions. The
49:58
first is that meal timing is
50:00
one of the three ways that we
50:02
can help our body essentially
50:04
know what time it is. So
50:07
something really interesting about I think our chronic
50:10
disease development over the past hundred years is that a
50:12
lot of it I think is confusion about what
50:15
we would call chronobiology. The body sort of
50:17
knowing what time it is. We're diurnal
50:19
animals, meaning that we have
50:21
certain biologic activities that happen during the
50:23
daytime and certain biologic activities that happen
50:25
during the nighttime. And the body
50:27
basically needs to be on this two phase
50:29
clock for us to be healthy. And
50:32
part of that is natural. The body sort
50:34
of knows due to clock genes and things like
50:37
that what that it's day or night. But actually
50:39
a lot of our external cues help
50:41
in train those internal sort
50:44
of clock pathways to know what time it is.
50:46
The three main ways we can do that is
50:48
when we eat, whether
50:50
we're consistent with our bedtimes
50:52
and wake times. And then if
50:54
we see sunlight, you know, during the day and get
50:56
rid of the light at night, like those are the
50:58
three ways we sort of have to tell the
51:00
body it's daytime or it's nighttime. So
51:02
part of meal timing is just about how
51:05
do I tell my body we're in the
51:07
active phase of the diurnal cycle and we're
51:09
eating. So I try to eat most of
51:11
my meals during the sunlight hours basically, and
51:13
try, but it's hard to
51:17
eat them at fairly consistent times. So my body is
51:19
sort of on a schedule and I'm not creating kind
51:21
of mass confusion. If you think about the modern world,
51:23
think about it. Like we don't go outside
51:25
that much during the day and we have our blue light
51:27
on during the night. The body literally is just like, I'm
51:30
so confused. It's sort of dark during the daytime
51:32
and it's light at nighttime. Like what time is
51:34
it? We eat our meals at
51:36
totally erratic times. The average American is eating
51:39
over a 15 hour window every
51:41
day. So the body's kind of like, it's always
51:43
the eating phase. Wait, I thought I was supposed
51:45
to have a rest phase, but you know,
51:47
we're not giving it that. And then
51:49
our bedtimes are super inconsistent. Especially
51:52
in America where we'll bounce around weekends
51:55
versus weekdays. We don't have sort
51:57
of, we don't like, unlike children, we don't have a
51:59
bedtime. time or a waste time for most of us
52:01
as adults. So our bodies are in
52:03
mass confusion chronobiologically and meal timing is one of
52:06
the ways we can support that. So I would say the way
52:08
I think about it is like, how do
52:10
I give my body a schedule? So usually that means
52:12
eating my first meal around 11am
52:14
or noon. I usually eat kind
52:16
of a midday lunch snack
52:19
around two, three, and we eat dinner around
52:21
six, six, thirty, and then I try and
52:23
wind down the food for the night, so
52:25
kind of a compressed eating window. And then
52:28
the second reason, aside from chronobiology, that
52:30
I think it's helpful to have kind
52:32
of like a set eating window is
52:34
because that gives your body a
52:36
huge amount of time when you're not eating to
52:39
lower the insulin levels, lower the
52:41
glucose levels, and actually use any excess
52:43
stored energy substrates in your body that
52:45
aren't coming in by mouth. So that's
52:47
when you give your body the opportunity
52:49
to like not have to do the
52:51
work to stimulate insulin secretion and you
52:53
get the insulin low, and that's
52:56
when you start actually tapping into your fat burning
52:58
and build the metabolic flexibility. So those are the
53:00
two reasons. And I personally right
53:03
now in my life, I'm choosing to fast.
53:06
I actually fast from Sunday night to Tuesday morning.
53:08
My partner and I have been doing that for
53:10
quite a while. So like a 36 hour fast once a
53:13
week, which I do not recommend to everyone. But
53:16
it's something that we just started as like a
53:18
New Year's challenge. And it's actually something we've continued
53:20
because there's something pretty amazing
53:23
about I prick my finger and
53:25
I check my ketones and they can get up to
53:27
like one, I think
53:29
it's millimole per liter by about that 36
53:31
hour fast. And at
53:34
baseline, I'm more at like point 2.3.
53:36
And I just love knowing that
53:39
I'm bathing my cells in
53:41
more ketones like once per week
53:43
because ketones are very positive biologic
53:46
signal to the brain and the body, anti
53:49
inflammatory and really like a regenerative
53:51
molecule. And so I just for
53:53
me, I'm really enjoying doing
53:57
that to kind of get into that. And
53:59
I find a different mental. clarity by Tuesday
54:01
morning and I feel lighter and
54:03
I know I'm probably have turned through a lot of my
54:06
liver glycogen and it just it's for me
54:08
that's a nice reset that does
54:10
not appear to be causing in-street stress on
54:12
my body. I think I have a my
54:15
lifestyle right now is fairly like
54:17
it's fairly low stress so I can handle that
54:19
but I would I would caution people like fasting
54:22
is a stressor on the
54:24
body so if this is
54:27
why you really need to personally evaluate if this is
54:29
something that's either helping you or hurting you but for
54:31
me right now at this moment in life it's
54:35
helping me. You talked about
54:37
that benefit of the ketones and bathing your
54:39
body in them once a week it gets
54:41
me thinking about hacking that in different ways
54:43
throughout the week. Are you somebody that likes
54:45
to have certain days where you're on a
54:48
ketogenic diet to get there as well or
54:51
hacking that through exogenous ketones, MCT oil
54:53
or is that
54:56
period that you're fasting enough for you in the week?
54:58
Yeah you know I'm always thinking about I
55:03
don't you know eat any refined carbohydrates
55:05
or like added sugars and so I'm my
55:08
body is typically I'm not on a
55:10
low-carb diet but the beauty
55:12
about you know we
55:14
want to expose our body to ketones and they're
55:16
like I think what you're getting at is there's
55:18
lots of different ways to do that and when
55:20
I was vegan and I was on a somewhat
55:22
higher carbohydrate diet I was still able to get
55:24
into ketogenesis because you can use these other tools.
55:28
One of the most beautiful ways you can do it
55:30
is maybe you're eating a slightly higher carbohydrate diet which
55:32
honestly can be really good for many women
55:34
not refined grains but higher you know plant
55:37
carbohydrates and
55:39
then use intermittent fasting so maybe a
55:41
longer fasting window each night to just
55:43
make sure you're kind of churning through
55:45
some of the stored glucose and actually
55:47
tapping into fat burning and creating
55:50
ketones so pairing slightly higher
55:52
carbohydrate with longer fasting intermittent fasting
55:54
windows each night maybe 14 hours
55:56
or 16 hours is a way
55:58
to start building some ketogenesis in
56:00
the body without actually necessarily going
56:02
keto. Similarly,
56:05
an extended fast can do that. So I'm certainly
56:07
not an occasional diet, but can make ketones by
56:09
doing my extended fast once a week. And
56:12
then MCT oil is another
56:15
way that you can kind of give
56:17
the fuel straight to the mitochondria
56:19
to create ketones. There's
56:22
also exogenous ketones that you can take. I
56:24
use the HVMN, Ketone
56:26
IQ shots. I love those on my
56:28
fasts actually because they really cut through
56:31
hunger. But
56:33
the best way to really kind of
56:35
figure it out for yourself, because there's no one size
56:37
fits all, is to just buy a ketone monitor. I
56:39
like the one you can get on Amazon for
56:41
like 40 bucks. It's the keto mojo and
56:44
it tests ketones and you just prick your finger. And
56:46
I think once you start to experiment a little bit, okay,
56:48
like if I fast for 10 hours, what are my ketones
56:50
in the morning? If I fast for 14 hours, what are
56:52
my ketones in the morning? And if you're,
56:54
I think, getting up to like 0.5, 0.7, 0.8, 0.9, your body's
56:56
circulating ketones.
57:01
And that's great, you know, because if I
57:03
eat birthday cake and
57:06
some sugar or something like that, like my
57:08
ketones will be zero the next day. Like
57:10
it is very clear to see how the
57:12
diet and the fasting impacts it. So just
57:15
buying a monitor and testing some of these
57:17
different strategies out can be, I
57:19
think, the best way to find like what
57:22
works for you. So you
57:24
did hit the nail on the head though.
57:26
I was just trying to assess whether you
57:28
use different tools to get to that same state
57:30
as you do in the longer fast. It's
57:33
flexible. Yeah. It's like
57:35
sometimes it's intermittent fasting, sometimes it's extended, sometimes it's
57:37
ketone shots. And then of course it's
57:39
always eliminating the refined
57:42
grains and refined sugars because
57:44
those are just going to
57:46
kick, those are largely going to kick you out
57:48
of ketogenesis and our body just doesn't need them.
57:50
So, so when you do this longer fast, did you
57:52
say 30? 36 hours? Yes. And
57:55
what will you consume during that period? Just water
57:58
or do you have coffee, tea? certain
58:00
supplements to enhance that period of time. I'm
58:02
just curious. I didn't realize you were doing
58:05
this. Yeah, I mean, it's just
58:07
an experiment, you know, for me. I definitely don't
58:09
recommend it for everyone. But what I
58:12
do is just water. Sometimes I'll do a little bit of
58:15
salt and lemon juice in
58:17
the water just for some
58:20
electrolytes. I take all my vitamins except
58:22
for my multivitamin because the multivitamin gives me
58:24
a huge stomach ache if I take it
58:26
not on an empty stomach. But I can
58:28
take my fish oil,
58:31
my curcumin, magnesium,
58:33
zinc, and
58:36
timeline, your erython A. None of those hurt
58:39
my stomach. I think it's the B vitamins
58:41
mostly in the multivitamin that make my stomach
58:43
hurt. So I just take
58:45
all my vitamins except for that and then ketones.
58:49
And then I take ketone IQ. I usually take two
58:51
or three of those throughout the
58:53
day, which totally cut through the hunger.
58:56
And I'll drink some spindrift sometimes,
58:58
which has zero sugar and
59:00
five calories. It's basically sparkling water
59:02
with a tiny, tiny bit of
59:04
fruit juice. So a couple things here and there. And
59:06
I do drink coffee. And I
59:08
put just a tiny bit of coconut oil, very
59:12
little, or maybe a tablespoon of
59:14
milk. So I'm definitely
59:16
taking in some stuff. But for me,
59:18
with the ketone monitoring, I can just
59:21
track whether it's working or not. And
59:23
for me, I can still get up to 0.8 or 1 million
59:25
moles of ketones even
59:28
with those things. Maybe I could get up to
59:30
1.5 if I didn't. And then, of
59:33
course, exercise is a piece of it too. If
59:35
we have a hike behind our house that we
59:37
do almost every day that's about 2.5 miles straight
59:39
uphill. So if I do that during
59:41
a fast, I can probably generate some more
59:43
ketones than if I don't. And
59:47
the one thing I'm probably just not going to do is lift
59:49
weights on that day. So I love to take
59:52
long walks and just
59:54
turn through more of those substrates during the fast.
59:57
But I'm not going to do high intensity interval
59:59
training or... weightlifting
1:00:01
because I'm not repleting the amino acids
1:00:03
or any carbs after that workout. So
1:00:06
I feel like it's just less bang for my buck,
1:00:08
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Property Insurance Company and affiliates Northbrook, Illinois. You
1:01:10
mentioned the average person having a meeting window of, I
1:01:12
think, 15 plus hours, which
1:01:15
is super high. Talk about
1:01:17
what's going to happen when people are
1:01:20
doing that and constantly snacking, constantly spiking
1:01:23
the blood sugar, the insulin, and
1:01:25
what that does to metabolic health. Yeah.
1:01:28
So what that's doing biologically is that each
1:01:30
time you have an eating event, which we
1:01:32
have an average of 11 eating events per
1:01:34
day over 15 hours in the US,
1:01:36
which is a lot, every time
1:01:39
you're doing that, you are going to
1:01:41
be increasing blood sugar levels, most
1:01:43
likely, and asking your
1:01:45
pancreas to basically secrete insulin to
1:01:48
put that glucose into your cells.
1:01:51
So it's really overwhelming the body and
1:01:53
making it have to do a ton
1:01:55
of work just at these
1:01:58
regular intervals without a break. we
1:02:00
keep our insulin and glucose levels going
1:02:02
up in the blood, like we're essentially
1:02:05
increasing our 24-hour exposure to these molecules
1:02:07
in the bloodstream. And two
1:02:09
things can happen with that. One is that
1:02:11
that constant exposure to insulin, insulin is an
1:02:14
anabolic fat storage hormone. That's what it is.
1:02:17
So it's not only shuttling the glucose into the cells,
1:02:19
but it's telling the body we're well-fed, we got to
1:02:21
make some, we got to print some fat. So
1:02:23
that's just pure exposure to a molecule
1:02:25
that's saying, store fat and
1:02:27
don't burn it for energy, which most of
1:02:30
us don't want, right? With 74% of people with
1:02:32
overweight or obesity, that's not a state that
1:02:34
we want in the body. So letting the insulin
1:02:36
actually get low is literally
1:02:38
taking the gas off the
1:02:40
process that stores fat. So that's
1:02:43
one issue. The second issue is that that exposure
1:02:45
to glucose throughout the day, kind of
1:02:47
constantly going up and down, up and down, up and down,
1:02:49
up and down. That is
1:02:51
keeping the concentration of glucose in the
1:02:54
bloodstream higher over a 24-hour period and
1:02:56
glucose can do a lot of different
1:02:58
things. It can independently promote inflammation, it
1:03:00
can independently promote oxidative stress, essentially like
1:03:02
damaging free radicals in the body, and
1:03:04
it can stick to things, which is
1:03:06
glycation. It can stick to proteins, cell
1:03:09
membranes, DNA, blood vessels. We
1:03:12
don't want that. We don't want excess glycation because
1:03:14
that is really what is causing a lot of
1:03:16
dysfunction in the body, just sugar essentially sticking to
1:03:19
things. And one of the
1:03:21
most interesting, you know, relevant, I
1:03:23
think, examples of this
1:03:25
process is when glucose is high in the
1:03:27
bloodstream, it's gonna stick to the
1:03:29
most abundant protein in the body, which is collagen,
1:03:31
and when glucose sticks to our
1:03:33
collagen in our skin, it cross-links the collagen,
1:03:36
and that's really one of the key root
1:03:38
causes of premature wrinkles and aging, which
1:03:40
so many of us are trying to fight with like
1:03:42
creams and Botox, but like one key thing is just
1:03:44
lower the total burden of glucose in
1:03:46
the body. So those are
1:03:48
kind of the reasons why we want to, I
1:03:51
think, have these more discrete
1:03:54
two to three, maybe, eating
1:03:56
periods during the day that Are that
1:03:59
are discrete. And we let
1:04:01
our body respond to the Glucose bike.
1:04:03
And then come back down and then have a
1:04:05
break. And this is really the actually pick
1:04:07
the shown in the research that. Even.
1:04:11
If we eat. Let's. Disease hit other
1:04:13
research. For you have two different groups had one
1:04:15
the both groups are you doing the exact same
1:04:17
foods and exact same amount of calories. One.
1:04:20
Group is eating at over a twelve hour
1:04:22
window and one group is eating at over
1:04:24
like a six hour window says. Been the
1:04:26
long eating window, One the sort, any weed
1:04:28
out the window but the exact. Same food
1:04:31
in calories and the group that eats
1:04:33
those calories and a shorter window. Has
1:04:36
much better. Glucose.
1:04:38
In Plan metabolic. Markers: over twenty
1:04:40
four hours compared to the group eating and
1:04:42
over a longer window so. We.
1:04:45
Talk about like calories is a
1:04:47
calorie. But that's not really true.
1:04:49
Because. Calories. Eating
1:04:51
and eating and different windows are different
1:04:53
times of day have a different biological
1:04:55
facts. Then. If they're spaced
1:04:57
out. so ah, I'm. Similar
1:04:59
eaters actually been done so in that if
1:05:02
you give people the same meal in the
1:05:04
morning vs late at night. They.
1:05:06
Will have actually I'm a lower glucose response
1:05:08
to it Early in the morning. Vs.
1:05:10
Late at night because again or diurnal
1:05:13
animals were not really meant to be
1:05:15
metabolizing. bunch of food late in the
1:05:17
night were meant to be resting. and
1:05:19
to the buys confuse. So I think.
1:05:22
To. Wrap our all kind of front
1:05:24
loading are calories more to. The.
1:05:26
Earlier part of the day. Meanings.
1:05:29
You know, morning, Afternoon or early evening. So not
1:05:31
when I see no late into the evening when
1:05:33
it's been dark for several hours. And
1:05:35
trying to just tighten up the eating
1:05:37
window. On you know to a
1:05:39
reasonable amount. Eight Hours. Ten
1:05:42
Hours. Six Hours. Those. Are both
1:05:44
things that can really help our body?
1:05:46
Ah, I'm from a corner biology level,
1:05:48
but also just like exposure to inflame
1:05:50
glucose. Ah, You
1:05:53
know, throughout the twenty four hour period. and for
1:05:55
a lot of people this will be countered
1:05:57
to what they've been told were conventional wisdom
1:05:59
says we want to be eating throughout the
1:06:01
day to keep our metabolism stoked and we want
1:06:04
to spread out small meals, which
1:06:06
again the further we get
1:06:08
into this we're realizing basically everything we've
1:06:10
been told and the way we've been
1:06:13
doing things is backwards. Hence
1:06:15
93% of us are metabolically unhealthy so
1:06:17
it all adds up but
1:06:20
we need to definitely get the word out on stuff
1:06:22
like this because it's again
1:06:25
not conventional wisdom that's
1:06:27
even neutral on this it's opposed.
1:06:29
Yeah and I would
1:06:32
say that for people who it seems like that's
1:06:34
just too challenging right now, one
1:06:37
gateway towards this I think is to
1:06:39
just if you are gonna be snacking
1:06:41
or snacking later at night just
1:06:44
trying to really make those things more
1:06:46
more on the ketogenic side right so
1:06:48
like if I'm gonna snack I'm
1:06:52
gonna you know try and not spike
1:06:54
my insulin and glucose basically so there's
1:06:56
so many snacks that can do
1:06:58
this like nuts,
1:07:01
seeds,
1:07:05
like a piece of chicken, an
1:07:07
egg, things that are gonna satiate
1:07:09
me and of course
1:07:11
just like drinking water too because a lot of our
1:07:13
hunger is probably just dehydration but something
1:07:15
that's more of like a protein fat
1:07:18
predominant snack so that I still which
1:07:20
is gonna just slightly stimulate
1:07:22
our insulin but isn't gonna kind of give
1:07:24
us one of those little peaks in
1:07:26
glucose that is gonna really have
1:07:28
a big spike in insulin and not to mention
1:07:30
those spikes in glucose every time we spike the
1:07:33
glucose if it's a big spike that
1:07:35
also can make our mood and our energy levels
1:07:37
change as well because we know that when when
1:07:40
you come down from that spike if you crash
1:07:42
if you have a big spike in a big
1:07:44
crash that's when people often feel that post meal
1:07:46
slump and maybe even jittery
1:07:50
anxious brain fog and
1:07:53
actually have more craving so just getting off
1:07:55
the glucose roller coaster with lots of snacks
1:07:57
throughout the day and keeping things more stable
1:07:59
it's just The actually just a great way to
1:08:01
like feel better during the day, but if I'm going
1:08:03
to have a snack, which, of course, sometimes I. It'll
1:08:06
be more of like a protein fat. So.
1:08:08
Guess. You know, Snack.
1:08:11
As opposed to let's say. A banana.
1:08:14
On his own which is gonna be a
1:08:17
different very different biological response that snack than
1:08:19
from the more protein forward. And.
1:08:21
To tie this back to the
1:08:23
beginning of our conversation we talked
1:08:25
about the different metabolic test we
1:08:27
talked about testing blood sugar and
1:08:29
and important piece we can bring
1:08:31
into this is insulin resistance. And
1:08:34
adding to that started test
1:08:36
we talked about before fasting
1:08:38
insulin to search your metabolic
1:08:40
health starting to decline. Up.
1:08:42
To a decade or more, even. Of.
1:08:45
For you'd catch that if you're
1:08:47
just looking at you're fasting glucose
1:08:50
So. Talk. More about that
1:08:52
piece, the fact that influence gonna
1:08:54
be increased in the body over
1:08:56
time masking. The. Effects of
1:08:58
blood glucose. Yeah. So.
1:09:02
This gets into really like sort of the
1:09:04
next layer of metabolic test saying which. You
1:09:06
know, we talked about the first six or so tas
1:09:08
in the very beginning of the episode, which I just
1:09:10
feel like. From inaccessibility
1:09:12
cost, And. Importance out
1:09:14
like level we. Should all
1:09:16
know where we stand on those glucose
1:09:19
trade outside these Dl extra. But.
1:09:21
You're bringing up fasting and flame which I
1:09:23
in the book sort of say that's the
1:09:25
next level that is the most simple. I
1:09:27
think that is the most important tasks we
1:09:29
can each. Get for ourselves to understand our
1:09:32
foundational house right now. I think it's. As.
1:09:34
If. We had one tests to get. It
1:09:36
would be.one. The. Reason
1:09:38
it's not in my first six that I mention
1:09:40
is because it's harder to get because a lot.
1:09:43
Of doctors are just like no we're not going order that
1:09:45
for you. You're young and healthy. We to that's not done.
1:09:47
In standard practice which is just one of
1:09:49
the biggest problem and healthcare. So. But.
1:09:52
If you can't get it through direct
1:09:54
to consumer company Lab Testing company. Or
1:09:56
your doctoral Order it. Get it? The.
1:09:58
Reason is because of what you. say, it
1:10:01
can tell us about our level
1:10:03
of metabolic dysfunction, insulin resistance, mitochondrial
1:10:06
dysfunction, blood sugar dysfunction, all
1:10:08
synonymous a
1:10:10
decade or more before those standard
1:10:13
biomarkers are going to change. And
1:10:16
so the reason for this is because when
1:10:18
the body and the cells start to become
1:10:21
dysfunctional from metabolic dysfunction, which is generally
1:10:23
because our mitochondria, the cells that actually
1:10:25
are the part of the cell that
1:10:27
actually makes energy and converts that glucose
1:10:30
to energy when those become damaged
1:10:32
by our modern lifestyle. So
1:10:34
the mitochondria can be damaged from so
1:10:36
many different things, the toxins, the
1:10:39
not moving enough, the not sleepy enough, the ultra
1:10:41
processed food, any of those things
1:10:43
that are hurting the mitochondria, basically stop it
1:10:45
from being able to convert that glucose to energy
1:10:48
effectively. And when that happens,
1:10:50
the cell is going to be like, hey, the
1:10:53
mitochondria is not working great. So
1:10:55
we can't really take in more glucose to process
1:10:58
to energy because the mitochondria is hurt by this
1:11:00
modern environment we're living in. So
1:11:02
it blocks glucose from coming into the cell and
1:11:04
it does that through insulin resistance. So the cell
1:11:06
says we're going to block the pathway that allows
1:11:08
the insulin signal to come in and tell the
1:11:10
glucose to basically be allowed into the cell because
1:11:12
we can't process it. So you
1:11:14
get insulin resistance because
1:11:17
of the mitochondrial dysfunction. And
1:11:19
then the body's like, yeah, okay, we understand that
1:11:21
you can't take in the glucose, but we can't
1:11:23
have this glucose just floating around in the bloodstream
1:11:25
all the time because that's damaging too. So we're
1:11:28
going to secrete more insulin to try and force
1:11:30
the glucose into the cell. And
1:11:32
that's essentially the high insulin levels that
1:11:34
result from a problem
1:11:36
inside the cell with mitochondrial dysfunction.
1:11:40
So these insulin levels rise very
1:11:43
early in this process, which
1:11:45
are essentially a sign that the cell is
1:11:47
overwhelmed and capacity is low to make energy.
1:11:50
And it actually works for a while.
1:11:52
That high insulin drives glucose into the
1:11:55
cell. And so the blood glucose levels
1:11:57
can look fairly normal for like a
1:11:59
day. decade before
1:12:01
the whole thing totally goes off the rails
1:12:03
and the body
1:12:05
can't overcompensate with high insulin levels
1:12:07
anymore. And then you see both
1:12:09
glucose and insulin levels high. So
1:12:12
basically, step one is
1:12:15
mitochondrial dysfunction. Step two
1:12:17
is insulin resistance leading to
1:12:19
high insulin levels, but glucose stays
1:12:21
normal. And step three, far
1:12:24
down the road of metabolic dysfunction is both
1:12:26
insulin levels and glucose levels are high in
1:12:28
the blood. So you want to catch this
1:12:30
at level two, which is why
1:12:32
you need to get a fasting insulin test. And
1:12:36
in the book, I talk about how the range for fasting
1:12:39
insulin that we really want to shoot for is about between
1:12:41
like two and five, two and six milliIus
1:12:43
per milliliter. But what's crazy is
1:12:45
that on the lab slip, it will
1:12:47
often say that like less than 25
1:12:50
is normal for insulin. But when you actually
1:12:52
look at the research, we want
1:12:54
to be much lower than that. If your
1:12:56
insulin levels are already up to 25, that's
1:12:58
actually a sign that your body's pushing out
1:13:00
a lot of insulin, which may indicate essentially
1:13:03
a problem with metabolic dysfunction already brewing.
1:13:05
So we want that number low and tight.
1:13:07
We want a low and healthy amount of
1:13:10
insulin, which is a clear
1:13:12
sign to us that our cells are
1:13:14
not putting up an insulin resistant
1:13:16
block. And so an
1:13:19
example I give in the book that I think
1:13:21
really illustrates this is like if you and I
1:13:23
Jesse both went in and got our blood sugar
1:13:25
taken and both of us came back with a
1:13:27
blood sugar level of 85 milligrams for us leader,
1:13:30
both of our doctors would look at us in the eye and
1:13:32
say, you're doing great. Your
1:13:34
blood sugar is in a great range. Congratulations.
1:13:36
And you go home. But if
1:13:39
my insulin level, which wasn't checked, is
1:13:41
30 and yours is two,
1:13:45
we are basically very biologically different. But
1:13:47
we don't know that because we didn't
1:13:49
test the fasting insulin. So if my
1:13:52
fasting insulin is 30, that means my
1:13:54
body is having to pump out 30
1:13:56
milli use per milliliter of insulin to
1:13:58
drive glucose into the cell. to keep
1:14:00
it at 85. But you're super metabolically
1:14:02
healthy, your body's only asking, having to
1:14:04
turn out a small amount of insulin
1:14:06
to keep that glucose at 85. So
1:14:09
without this additional test, it's really hard
1:14:11
to truly know where
1:14:13
we stand. Now, just circling back
1:14:15
to the beginning of the episode, let's say
1:14:17
you're not able to get this test and your doctor is not
1:14:19
going to order it for you. We
1:14:22
can look at in
1:14:24
those biomarkers, the basic biomarkers we
1:14:26
talked about, the triglycerides, HDL, waist
1:14:28
circumference, blood pressure, fasting glucose. What
1:14:32
we'll often see with insulin
1:14:35
resistance brewing is that triglycerides start
1:14:37
to rise and HDL starts
1:14:39
to go down and blood pressure starts to go
1:14:41
up. So even if you
1:14:43
don't have access to a fasting insulin test, if
1:14:46
your triglycerides are creeping up, let's say you're
1:14:48
fasting glucose, like we
1:14:50
were just talking about, is 85. But you're
1:14:52
like, oh, I really want to know if I'm on that
1:14:54
early, if there's early dysfunction.
1:14:57
Well, look at your triglycerides and HDL
1:14:59
and blood pressure and waist circumference, because those
1:15:01
are all going to give you a
1:15:03
clue about how your insulin levels are as well. Because
1:15:05
if insulin resistance is at play, our
1:15:07
blood pressure goes up. If
1:15:09
insulin resistance is at play, our triglycerides go up.
1:15:12
So you
1:15:15
can kind of squint and get a clue of this with
1:15:18
those basic biomarkers. But what's
1:15:20
best is to get
1:15:23
a fasting insulin. And just in terms of ranges,
1:15:25
I mentioned in the beginning of the episode that
1:15:28
what the criteria says for quote unquote
1:15:31
optimal triglycerides is less than 150 milligrams
1:15:33
of rest leader. I would
1:15:35
actually argue that we really want
1:15:38
our triglycerides to be more like 40, 50, 60, 70, under
1:15:40
100, ideally. And so if your fasting
1:15:45
glucose is 85, and your
1:15:47
triglycerides are very low end of normal,
1:15:49
like 40s, 50s, 60s, that's
1:15:51
a really good sign that your insulin
1:15:53
levels are probably pretty low.
1:15:56
So yeah, so that's
1:15:59
kind of the over review of fasting
1:16:01
insulin and why it's
1:16:03
so important. As you're sharing
1:16:05
a lot, it gets me curious if they were
1:16:08
to add fasting insulin to those five tests we
1:16:10
talked about early on. We're already
1:16:12
talking about, again, that
1:16:14
93% range of people that are metabolically
1:16:16
unhealthy. Imagine if we added that
1:16:18
in and we're able to catch all these early
1:16:20
cases. Like I
1:16:22
can only imagine what the number would be. It'd
1:16:25
be so low. I
1:16:27
think if the ranges were actually what they
1:16:29
should be. And
1:16:32
what I reported on this podcast is what
1:16:34
the American College of Cardiology put
1:16:37
in their paper. But if we
1:16:39
actually looked at what all the research
1:16:41
together shows for truly optimal levels, so
1:16:44
they say fasting glucose is less than 100. I
1:16:47
would say fasting glucose is between 70 and 85. They
1:16:50
say triglycerides less than 150. I'd say
1:16:52
optimal is less than 100. They
1:16:55
say HDL above 50 for women. I'd say we
1:16:57
should be shooting for 60 to 90. So
1:17:00
if we actually looked at optimal, optimal ranges,
1:17:02
I bet that number would be 1% of
1:17:06
people who are optimally metabolically healthy. And if we added
1:17:08
fasting insulin, I think we'd be getting down to the
1:17:10
1% level. Which is
1:17:12
just a testament to how
1:17:17
much our cells are struggling in
1:17:19
this modern environment. Where everything about
1:17:21
our lifestyle on every pillar has
1:17:24
just changed so, so, so rapidly.
1:17:26
This insulin resistance, this metabolic issue,
1:17:28
it is literally the cells saying
1:17:32
we cannot handle the
1:17:34
modern Western environment. It's
1:17:37
not working. So it's
1:17:40
pretty scary. It is. And
1:17:42
you mentioned the fact that when we get to
1:17:44
one end of the continuum, insulin
1:17:46
is gonna rise in blood glucose. That's
1:17:49
when we're all the way at the end and
1:17:51
we're type two diabetic. We
1:17:54
can look at this like insulin
1:17:57
resistance is starting, pre-diabetes, diabetes.
1:18:00
and unfortunately conventional medicine is only going
1:18:02
to catch things more than
1:18:04
at the far end of that type 2 diabetes
1:18:07
spectrum. Again, because the testing
1:18:09
isn't done in a way to catch it
1:18:11
early on. That's exactly
1:18:13
right. Yeah, and I think in
1:18:15
some ways the system has kind of enfantalized
1:18:18
us as individuals saying like, oh, you know,
1:18:20
this is complicated. It's hard to
1:18:22
understand these lab tests. And one of
1:18:24
the big points, like one of the reasons
1:18:26
I love podcasts like this and one of
1:18:28
the points I really try and make in
1:18:30
my work in the book is that it's
1:18:32
actually not that complicated. It's pretty basic biochemistry.
1:18:35
And I actually think that everyone, including teens, can
1:18:37
like understand what we're talking about right
1:18:39
now, you know, and like, you
1:18:43
know, and it's like, we kind of
1:18:45
have the responsibility now to understand 10, 15
1:18:49
biomarkers and what they actually mean about
1:18:51
our cellular health because we
1:18:53
kind of just have to like, it's like the
1:18:55
system's not reading the tea leaves of our tests
1:18:57
for us. The way our doctors, unfortunately, like, and
1:19:00
I'm speaking as a doctor, are trained is
1:19:03
you see a list of lab results and
1:19:06
they're either in the, they either, they're either
1:19:08
red or green. It's like very algorithmic. This
1:19:11
one's off. This one's not. This one's off.
1:19:13
This one's not. And it's very much
1:19:15
like, okay, if LDL is high, we need to bring LDL
1:19:17
down, you know, and if glucose is high, we need to
1:19:20
bring glucose down. And if magnesium is low,
1:19:22
we need to bring magnesium up. And it's like very
1:19:24
kind of robotic. And like what I
1:19:26
really, the vision I have for
1:19:28
how we would train doctors is like, how do you
1:19:30
look at all of these together as a
1:19:33
reading the tea leaves of it's
1:19:36
a tapestry of biomarkers
1:19:38
that can tell us about how the cell
1:19:41
is doing, which is ultimately all we care about.
1:19:43
How is the cell doing? How can we make
1:19:45
the cell happier? Because if the cells are happy
1:19:47
in our body, we're healthy. And
1:19:50
I think that every single person, basically
1:19:53
high school biology or above can
1:19:56
understand that. And so that's, that's really
1:19:58
the message that I want to empower people with is like. Like we
1:20:01
got to understand these basic biomarkers for ourselves
1:20:03
and then track them every few months until
1:20:05
they're in the right range. And
1:20:07
they can change rapidly. You
1:20:09
know, I've seen triglycerides drop 100 points in
1:20:12
two months. I've seen glucose drop 30 points
1:20:14
in two months. Simple, simple
1:20:16
diet and lifestyle changes that
1:20:18
improve mitochondrial health will improve almost
1:20:21
all of these biomarkers. So
1:20:23
you shared quite a bit about your
1:20:25
diet now and you're somebody that's metabolically
1:20:27
healthy, somebody that's on
1:20:29
the end of the continuum, say type
1:20:32
2 diabetic or prediabetes. How
1:20:34
do you feel about them doing
1:20:36
something more drastic like a ketogenic
1:20:39
diet, carnivore diet, really cutting the
1:20:41
carbs down even temporarily
1:20:43
to get that metabolic health back
1:20:46
as a tool or a longer term? There
1:20:49
are many people for whom that
1:20:51
works really, really well. An
1:20:53
entire organization in the US, Virta Health,
1:20:56
which has reversed a lot of type 2 diabetes
1:20:58
is focused on a ketogenic diet. The
1:21:01
diet doctor organization, which has great content
1:21:03
is doing that, Ken Berry, carnivore
1:21:06
MD. There's a lot of
1:21:08
people focused on that and it can
1:21:11
be a tool. But you know,
1:21:13
a big message that I have is like, I am not here
1:21:15
to tell people what strategy is the right
1:21:18
strategy for them because everyone's
1:21:21
biology is different. There's
1:21:23
two things that I think we
1:21:26
know for sure. One is
1:21:28
that we need to be eating ultra-processed,
1:21:32
sorry, unprocessed, real
1:21:35
nutrient dense food. Like step
1:21:38
one for anyone, whether you're vegan
1:21:40
or carnivore is eat unprocessed food,
1:21:43
ideally grown in good soil
1:21:45
without the toxic stuff sprayed all over it. That's
1:21:48
step one. Really don't care if
1:21:50
you're vegan or carnivore, eat high quality, real food.
1:21:53
Two, track your biomarkers every few
1:21:55
months and see if you're moving
1:21:57
in the right direction. Is your insulin dropping? trilicerides
1:22:00
dropping? Is
1:22:03
your HDL going up? Is your blood
1:22:05
pressure going down? And if the answer is yes, I
1:22:08
would recommend probably continuing that strategy until they're in
1:22:10
the right range. But I can't tell people keto
1:22:12
is the right diet for them. I
1:22:14
can tell them that real food is the right diet for
1:22:16
them and to track their biomarkers. And frankly,
1:22:19
I don't think we should trust anyone
1:22:21
who tells us a particular diet strategy to do, because
1:22:23
there are people who are not doing keto, who are
1:22:25
doing 100% whole food plant-based and
1:22:27
flashing their insulin levels. So
1:22:30
I'd say out of
1:22:32
all this research and writing a four-headed page book
1:22:34
on this topic, those are the things I can
1:22:36
tell you. Eat real food, not covered in toxic
1:22:38
crap, and measure your biomarkers every
1:22:40
few months, and track your symptoms to
1:22:42
know if it's working and make
1:22:45
adjustments if it's not. And you
1:22:47
will know. If
1:22:49
you commit, things will change, and
1:22:51
you will have a sense. So that's kind of
1:22:53
the main things I think. Yes,
1:22:55
absolutely, there are people for whom a
1:22:57
hardcore keto diet is working wonders on
1:23:00
their health. I don't think that's a
1:23:02
strategy for everyone. And yeah,
1:23:05
the commonality is moving to a higher quality
1:23:07
and processed diet. All right, what I was
1:23:09
getting at specifically though is just the
1:23:12
urgency. Like somebody who has
1:23:14
a chronic disease and they really need
1:23:16
to kick things into high gear
1:23:18
and they might not necessarily have the time to
1:23:20
do it in a slower fashion. Whether
1:23:23
it be their
1:23:25
metabolic health as a whole or
1:23:28
a specific disease, cancer, yada, yada.
1:23:32
What I was getting at is just
1:23:34
specific tools such as going really low
1:23:36
carb. We could bring fasting in. We
1:23:38
could bring different tools in that somebody
1:23:40
who's really trying to radically bring themselves
1:23:42
down quickly because
1:23:44
their metabolic health is so out
1:23:47
in left field. Yeah. Just trying
1:23:49
to give them some different ideas that might
1:23:51
help me and you
1:23:53
are in a different category where we're tweaking and
1:23:55
our metabolic health is good by somebody who is
1:23:57
like 600 pounds. type
1:24:00
2 diabetic. To me,
1:24:02
it's a different scenario
1:24:05
where if I'm in their shoes, I'm
1:24:08
going to be looking at things like fasting
1:24:10
keto, maybe carnivore, to jump back
1:24:12
at least to get to a baseline aware
1:24:15
they're in a maintenance mode. So
1:24:17
just curious on, again, keto or
1:24:19
other tools if somebody wants
1:24:21
to do this quicker because they're feeling like they're
1:24:24
in crisis mode. It's
1:24:26
so interesting having been on both
1:24:29
in the keto community through my work at
1:24:31
levels, there's a lot of people who are
1:24:33
keto in that, but also having been really
1:24:35
deep in the whole food plant-based movement. I've
1:24:38
actually seen massive changes in both.
1:24:40
I think even though it
1:24:47
might not sound so radical, moving
1:24:49
just to saying, today, I'm never
1:24:51
going to buy ultra processed
1:24:55
food again. I'm literally going to eat
1:24:57
only things that are like whole foods
1:24:59
that came from the earth, chicken, broccoli,
1:25:02
steak, whatever it is. The
1:25:06
reason that's actually so radical is
1:25:08
because real food, and
1:25:10
the reason I focus on quality is because it's going
1:25:13
to have more nutrients in it to actually stimulate the
1:25:15
nutrient sensing cells of the gut, they
1:25:17
will trigger satiety mechanisms that
1:25:19
basically get you to eat so much less.
1:25:21
The more you put... The reason we're
1:25:24
eating ourselves to death, literally in the
1:25:26
United States, eating ourselves
1:25:28
to death in the Western world is
1:25:30
because our bodies aren't actually getting what they
1:25:32
need, and so they're driving us to eat
1:25:35
insatiably to basically give
1:25:37
in hopes of the cells getting
1:25:40
what they need to function properly. If
1:25:43
we can just kind of... It is actually quite
1:25:45
extreme and radical to just give the
1:25:47
body the cleanest, highest quality
1:25:50
food possible because it will essentially get you to
1:25:52
radical dramatically change your hunger cues, I think, and
1:25:54
change your microbiome, which then over the long term
1:25:56
changes the way we interact with food. You
1:26:00
know, I would say for someone, they
1:26:02
could go whole food plant based, they could
1:26:05
go carnivore. It's really, I think where their
1:26:07
inclination is, like, or somewhere in between, you know,
1:26:09
like, I've heard of people eating
1:26:11
literally, they were hundreds
1:26:13
of pounds overweight, and they're like, I'm
1:26:15
going to eat chicken breast and broccoli
1:26:19
for every single meal for the next two to three
1:26:21
months, and like, you know, lose a bunch
1:26:23
of weight, because it's real food. I
1:26:25
would not recommend that necessarily, but it's not like it
1:26:27
has to be one extreme. I think that tightening
1:26:30
the eating window for most of us, it's,
1:26:32
you know, it's like 15 hours. So like,
1:26:35
finding a way to tighten that, but one key thing there
1:26:37
is it's going to be easier to tighten that eating window
1:26:39
if you're eating real food, because you're going to be less
1:26:41
hungry, right? And so, and getting
1:26:43
the insulin down and so getting rid of all the
1:26:46
processed sugar, all the processed grain, it's going to bring
1:26:48
the insulin down. And that's going to let us tap
1:26:50
into the fat stores that make it that makes fasting
1:26:52
much less difficult. So, so yeah,
1:26:55
I think some combination of
1:26:57
time restricted feeding, maybe some extended
1:26:59
fast, eating real food, a
1:27:01
really any dietary dogma, and
1:27:04
checking biomarkers every
1:27:07
few months for the first, you know, as you're doing
1:27:09
the initial entry point, like that's great. And if there
1:27:12
are what's really nice is that there's a lot
1:27:14
of services now that will deliver a lot of
1:27:16
this food to you, you know, if it's just
1:27:18
too hard to think about preparing all this food
1:27:20
for yourself, like, if you're plant based,
1:27:22
you could buy all your food for
1:27:25
a month from Daily Harvest, which is all
1:27:27
organic plant based food, and
1:27:30
put, you know, a can of salmon
1:27:32
on top of it. And like that, that's one way
1:27:34
to do it. And then there's a lot of more
1:27:36
like ketogenic meal plans that can deliver to your house
1:27:38
and things like that. So there's ways to do it
1:27:41
that kind of make it easier. But
1:27:44
yeah, and then just trying
1:27:46
to think, I think the other important
1:27:48
thing to do in conjunction with that if
1:27:50
you can, is to think
1:27:52
about the other aspects of your life that could be hurting the
1:27:55
mitochondrial function and trying to pick
1:27:57
a few of the highest leverage ones you can change because there's
1:27:59
a lot of things that can hurt our mitochondria
1:28:01
aside from the food. It's
1:28:03
not moving enough, environmental toxins
1:28:06
in our lotion, shampoos, deodorants,
1:28:08
cleaning products at home, the
1:28:10
artificial light or
1:28:12
not getting enough sunlight during the day. So really
1:28:15
thinking about, okay, what else is blocking
1:28:17
my mitochondria's capacity to make the energy
1:28:19
I need to be metabolically healthy and
1:28:22
then chip away at those? So
1:28:26
some of those can actually feel all I
1:28:28
think a lot easier than changing the food
1:28:30
at first and make you feel a lot
1:28:33
better. So just like one that costs money
1:28:35
but doesn't necessarily take any real effort is
1:28:37
just like clean out all the products in
1:28:39
your home that we know are
1:28:41
endocrine disruptors, the scented candles, the
1:28:43
air fresheners, the scented lotions, the
1:28:45
scented shampoos, the makeup that's not
1:28:47
non-toxic, the bleach, the cleaning supplies
1:28:49
that are scented. Just change all
1:28:51
those out. That will immediately help
1:28:54
your mitochondria be freed
1:28:56
up to do better work. So one
1:29:00
of the things in the book that I give to people
1:29:02
is like quizzes at the end of the book to basically
1:29:04
take stock of each of the factors of our lives
1:29:06
that we know impacts the mitochondria, see
1:29:09
where there's the highest leverage room to improve
1:29:11
and then just start to pick a few things that
1:29:13
are doable and accessible and easy to you to
1:29:15
start cleaning up the environment for the mitochondria. And
1:29:18
for many of those, it's a lot
1:29:20
easier than changing our whole diet but can
1:29:22
have really, really positive impacts on our metabolic
1:29:24
health. That's a good point. And
1:29:27
sticking with the toxin piece, I
1:29:29
think we both agree the first step would be
1:29:32
to go through the house and switch the products
1:29:34
up like you mentioned. But
1:29:36
for somebody that's been living that way with conventional
1:29:38
products for say 20, 40 years,
1:29:41
and they've built up all these toxins in their body,
1:29:43
do you feel like
1:29:46
there's another step there in assessing
1:29:48
what's going on in the body and
1:29:50
then detoxing or just getting cleaner options
1:29:52
in the house, switching the
1:29:54
diet to a cleaner diet will be enough
1:29:57
for the body to clear those out
1:29:59
over time. I mean, testing
1:30:01
is always, I think, interesting. And there's,
1:30:03
again, there's like the small, medium, large
1:30:05
level of testing that you can do to start
1:30:07
to assess. There
1:30:10
are functional medicine panels where
1:30:12
you can really look at actually heavy
1:30:14
metal exposure and
1:30:16
various pesticide exposure in the body.
1:30:18
And I think that can be valuable. But
1:30:21
I actually take a somewhat simpler approach, I think,
1:30:23
to some of this, which is the
1:30:26
metabolic tests that we have talked about already
1:30:29
are essentially readouts. They're like an
1:30:31
MRI looking at all the things
1:30:33
that impact mitochondrial health, like
1:30:36
fasting, insulin, and glucose. These are kind of like the
1:30:38
readout of how
1:30:40
all the factors in our diet and lifestyle
1:30:42
are affecting our mitochondrial health. So
1:30:44
if those are off, I think we are going
1:30:49
to want to do everything we can to clean
1:30:51
up the environment for our mitochondria. So that's just
1:30:53
kind of step one. I
1:30:56
try and not major in the minors. We
1:30:58
know that our liver and our gut and
1:31:00
our skin are like two ways that we
1:31:03
can excrete a lot of
1:31:05
the toxins and the damaging things in
1:31:07
our body. So step one, what
1:31:09
can you do to support your liver health? And
1:31:12
what can you do to support your gut
1:31:14
health so that you can truly just start
1:31:16
eliminating more of the toxins? And
1:31:19
so that would be for liver
1:31:21
support. I think some of the best things
1:31:23
we can do that are so basic is, I
1:31:26
mean, I hate to say it, but it's just like stop drinking alcohol.
1:31:29
We're drinking so much in
1:31:31
the US right now, and drinking rates increase
1:31:35
during COVID. And that's a liver toxin.
1:31:38
And the liver is where we do a lot of our excretion
1:31:40
of toxins. So
1:31:43
that's one. And then step two is
1:31:46
eliminating the added
1:31:49
sugar, especially fructose, which
1:31:51
comes in table sugar. It comes in
1:31:53
liquid sugars like in sodas and hyperdose
1:31:55
corn syrup, because that is directly going
1:31:57
to lay down fat in your body.
1:32:00
liver and then look
1:32:03
at your liver function test. Very
1:32:05
cheap test to do. AST ALT
1:32:08
GGT, very cheap and
1:32:10
we want the liver to be super pristine as
1:32:12
a way to eliminate toxins. And so in the
1:32:14
book I talk about how like even on the
1:32:16
standard ranges say like below 40s and 50s is
1:32:18
good for AST and
1:32:20
ALT, we actually probably want it less
1:32:23
than like 17, like quite low,
1:32:25
these liver enzymes, which is a sign that
1:32:27
our liver cells are healthy. And
1:32:29
for GGT, which is another protein that's made in
1:32:31
the liver, we want
1:32:34
that probably like lower, like lower than
1:32:37
14, some studies say lower than eight. So
1:32:39
that's a really good just like snapshot of
1:32:41
how things are going with your liver. And
1:32:44
then for gut function, you know, it's just
1:32:46
all the things we can do to protect the gut so
1:32:48
that it can excrete a lot of these, these
1:32:50
toxic chemicals. And so it's
1:32:52
eating enough fiber, it's making sure that we're,
1:32:54
you know, getting
1:32:56
rid of things that hurt the gut, like overuse
1:33:00
of anti inflammatory medications like
1:33:02
Advil and NSAIDs, overuse of antibiotics,
1:33:05
refined sugar hurts the gut, fructose hurts the
1:33:07
gut lining, and just, you
1:33:09
know, supporting, supporting gut function with with
1:33:11
real food. So those
1:33:14
are really basic, like, but basically, it's just like
1:33:16
taking out the big things that are hurting the
1:33:19
main organs that help us get rid of the
1:33:21
toxins and then cleaning up the environment, such
1:33:24
that we're like, reducing the
1:33:27
burden. And yeah, against
1:33:29
skin is largest organ in our body. So just making
1:33:31
sure that the stuff we're putting on our skin is
1:33:34
as clean as humanly possible.
1:33:37
So the future is
1:33:39
a hefty responsibility and not one that we
1:33:41
take lightly. But then taking things lightly has
1:33:43
never been what has these about. That's why
1:33:46
we've created the happy renew program that turns
1:33:48
hard to recycle plastics into valuable resources
1:33:50
like our functions and building
1:33:52
materials to participate simply fill up an
1:33:54
orange hefty renew bag of accepted items, tie it
1:33:56
up and drop it in with your regular
1:33:58
recycling. That's it It's that
1:34:00
easy. It's time to rethink recycling with
1:34:02
renew. A particular value of
1:34:04
resources may vary by GIS and for available, have
1:34:07
to renew.com. Earlier when
1:34:09
I talked about nutrition, I said we could look at
1:34:11
it through getting
1:34:13
micronutrients and
1:34:15
different vitamins, minerals in, and
1:34:18
avoiding the toxicants. We've
1:34:20
added another piece since then talking
1:34:22
about the blood sugar. So
1:34:25
I wanna make sure that's clear. That's another
1:34:27
whole dimension here where we wanna
1:34:29
get the nutrition the body needs,
1:34:31
avoid toxins, and we
1:34:33
wanna do it in a way that's keeping our blood sugar
1:34:35
in a healthy range. So there's three
1:34:37
different layers. Yeah, those
1:34:39
are the three layers. That's exactly
1:34:42
right. And I think, yeah, it's
1:34:44
really like matching the inputs, matching
1:34:48
the cellular needs with the stuff we're putting in our
1:34:50
mouth. That's step one, getting rid of the stuff that's
1:34:53
overburdening and toxifying the body. That's step two, and then
1:34:55
doing it in a way that keeps our blood sugar
1:34:57
hopefully more stable, because that's just gonna make us feel
1:34:59
better day to day, but also be good for our
1:35:01
long-term health. And when
1:35:04
we think about blood sugar, that
1:35:06
actually gets broken down into a two-part thing
1:35:09
as well, which is that there are things we can do to control
1:35:11
our blood sugar day to day, which is
1:35:13
like walking after meals and
1:35:15
making sure we're pairing our carbohydrates with
1:35:18
fiber and protein appropriately, really balancing
1:35:20
our meals. It can be things
1:35:22
like adjuncts, like taking apple cider vinegar before our
1:35:24
meals, which can lower our glucose spike. It's
1:35:27
those types of strategies for balancing
1:35:29
our blood sugar. That's
1:35:31
kind of step one. And then the
1:35:34
step two is actually building capacity of
1:35:36
the mitochondria to process glucose better over
1:35:38
time, which then will keep
1:35:40
blood sugar levels stable over the
1:35:42
long run. So the blood sugar balancing piece
1:35:45
has both the day to day and then
1:35:47
the long-term building of capacity, which that is
1:35:49
done through the multimodal, holistic dietary
1:35:52
and lifestyle strategies that we've been talking
1:35:54
about across all the different spectrums that
1:35:56
essentially build the mitochondria's capacity.
1:36:00
to process glucose. So it's both the day
1:36:02
to day and then the long term of
1:36:04
sort of a building a healthier mitochondria. So
1:36:08
the nesting dolls of food, which is
1:36:10
of course, explained in detail in the
1:36:12
book, but yeah, it's like we've kind
1:36:14
of been, you know, given
1:36:17
this framework of like food is calories,
1:36:19
and it is just so, so, so
1:36:21
much more than that. And I think
1:36:23
we have to remember that anything that's kind of been drilled
1:36:26
into our head of like food, you know, calories, a calorie
1:36:28
and it's sort of calories in calories out. That
1:36:30
is a strategy that really like serves the
1:36:33
food industry's interests over our own interests,
1:36:35
like knowing a little bit more and
1:36:37
appreciating the magic of food for
1:36:39
impacting all aspects of our
1:36:41
cellular health helps
1:36:44
us realize why it is so
1:36:46
much more than calories. It's really
1:36:48
it's molecular building blocks, it's molecular
1:36:50
information that directs our genetics and our cell
1:36:52
signaling pathways. And then it's of course, also the
1:36:55
glucose level, which has an impact on our day to
1:36:57
day function and our long term health. All
1:36:59
right, Kay, so we've gotten big into the food
1:37:01
piece, we've covered toxicants. Let's
1:37:03
move into some of these other high
1:37:06
level areas that we want to make
1:37:08
sure we're looking at and addressing when it comes to
1:37:10
metabolic health. Yeah, well, I think
1:37:12
one of I mean, so there's, there's, there's so
1:37:14
many here, there's the movement, there's the
1:37:16
sleep, there's the emotional health, there's temperature,
1:37:19
there's light. I think if there's, you
1:37:21
know, there's one that I
1:37:23
think that I would say
1:37:25
feels really accessible and very
1:37:28
high leverage, it's, it's the movement piece.
1:37:30
And I think one of the things
1:37:32
that surprised me in doing the research
1:37:34
for this book was actually the power of
1:37:37
reframing movement from
1:37:40
the concept of exercise to the
1:37:42
concept of, you know, kind
1:37:45
of just creating a life that's in motion.
1:37:47
So right now we're very much subscribe this
1:37:49
idea that like exercise the thing that we
1:37:51
have on our to do list, we schedule
1:37:54
into our calendar, and we
1:37:56
check it off. And great, like we've
1:37:58
done it. That.
1:38:01
Kind of. I think the mindset N N. Even.
1:38:04
With that, less than twenty. Percent of Americans
1:38:06
are getting the recommended amount of exercise. Per.
1:38:09
Week that we're supposed to. Fit.
1:38:11
There's actually think an issue with that
1:38:13
perspective, which is that it. it solidifies
1:38:15
in our head that exercises it's discrete
1:38:17
bout of activity that we'd that we
1:38:19
do and them were done. When.
1:38:21
You look at the biology's. As.
1:38:24
Yell Human life. Or
1:38:26
cells actually do their best work when
1:38:29
the body is kind of and motion
1:38:31
like all throughout the day. Like.
1:38:33
When. You look at. Tribal. Cultures
1:38:36
that are still live in today, that living
1:38:38
very indigenous sort of more traditional life. The.
1:38:41
Walking twenty thousand steps a day, the
1:38:43
average Americans walking thirty five hundred steps
1:38:45
per day, we are really not moving.
1:38:48
It. Something really astonishing is
1:38:50
that we spend about eighty
1:38:52
percent of our waking time
1:38:54
just sitting, does not moving,
1:38:56
and. That. A profound
1:38:58
impact on how our cells are functioning because
1:39:01
every time we actually contract our muscles, even
1:39:03
if it's just like. Very.
1:39:05
Low grade movement. Walk him through the house.
1:39:07
walking around the house, Walking. The Garden
1:39:09
Ruff see pushing Glucose channels to
1:39:11
the cell membrane. Muscle contraction does
1:39:13
that. It pushes Lucas channels the
1:39:15
cell membranes and keep them there.
1:39:18
Absent. Of insulin signal. The. Were
1:39:20
able to actually take live without the bloodstream and
1:39:22
use it and process. But. Most of
1:39:24
us are sitting eighty percent of the day
1:39:27
and in May we do the exercises the
1:39:29
under the day or the beginning the day
1:39:31
but the rest the day. we're not getting
1:39:33
the cells the signal to keep the glucose
1:39:35
sales of the membrane. So we're We're creating
1:39:38
this very stagnant biology that could be ameliorated,
1:39:40
just buy low grade movement. You and I
1:39:42
both right now are standing at our stand
1:39:44
industry of conversation which. Activates.
1:39:47
Core. Muscles. Leg.
1:39:49
Muscles. You know, or glutes.
1:39:51
So there is activity happening just by
1:39:53
keeping ourselves upright. That would not be
1:39:55
happening if we're sitting in a chair
1:39:57
so he thinks. It's. App.
1:40:00
The really hopeful message be has a
1:40:02
lot of our. House to get a lot
1:40:04
better. If we actually just he took it it
1:40:06
we should. We should all be exercising one hundred
1:40:08
percent. But. Sound decently. We
1:40:10
should. All. Be moving a lot more
1:40:12
throughout the day with simple, easy, low
1:40:14
grade activity. I'm. In trying to
1:40:17
at least move a few times and our
1:40:19
get up out of our chairs so that
1:40:21
we can instead suitably keep these glucose channel
1:40:23
that the cell membrane to the little like
1:40:25
lucas into the cell to be processed by
1:40:27
the mitochondria on. The.
1:40:29
Research has shown that there's actually a huge
1:40:31
study in Jama, one of the premier medical
1:40:33
journals. That showed that. Just.
1:40:35
Getting seven thousand steps per day.
1:40:37
Not even ten thousand to seven
1:40:39
thousand deaths heard I. Heard.
1:40:44
The. The people who did that, compared to
1:40:46
fewer than seven thousand, the thread had sixty
1:40:48
to seventy percent lower risk. Of dying in
1:40:50
the eleven year follow up period that they follow,
1:40:52
These people compare to the people who that. Last
1:40:54
to literally just walking. Seven thousand subs
1:40:56
today. Flash your risk. Of dying from
1:40:58
all cause mortality by fifty to seventy percent. And
1:41:01
there's been follow up study. Is that a south.
1:41:03
Slightly different results, but like looking at people
1:41:06
who got between eight and twelve thousand steps
1:41:08
per day. That. Those people
1:41:10
had. Again, around to fifty
1:41:12
to sixty five percent lower risk of dying in
1:41:14
the follow up period and people who didn't get
1:41:16
that amount and then other studies have shown. Forty.
1:41:19
Percent Lowered alzheimer's dementia risk
1:41:21
of forty to sixty Percent.
1:41:23
Lower. Risk will be seen: Type
1:41:25
Two diabetes, Lloris depression, gastric reflex
1:41:28
cancer is astounding. And I think.
1:41:32
It's. It just goes to show
1:41:34
like it doesn't need to be complicated like if you
1:41:36
if is this were a pill. That. Lowered.
1:41:39
Mortality. By cities though you've ever
1:41:41
sad to see be front page news but
1:41:43
we we have that is literally just walking
1:41:45
so. We should actually be getting the Resistance training.
1:41:48
We. Should be getting your heart rate up but it
1:41:50
a baseline. We should just try to find ways to
1:41:52
take some of our seated activities that we're doing normally.
1:41:55
And and try and do them either standing
1:41:57
or moving. and ideally. Outdoors so.
1:42:00
In imitation I have. or people as to just like really
1:42:02
sit down and think about like how do we spend my
1:42:04
days That mean I'm cooking. And with my kids,
1:42:06
I'm with my partner. I wanted to grow.
1:42:08
Any I'm getting groceries I'm working. How
1:42:10
can you take the opening mail? You know
1:42:13
whatever to attain bells. How. Can
1:42:15
I take some of those activities that I'm currently
1:42:17
doing indoors and sitting? And. Nathan outdoors
1:42:19
and standing or moving so catching up with
1:42:21
a partner instead of sitting on the couch
1:42:23
doing it throws up on the back yard
1:42:25
or watch the part if it's opening mail
1:42:27
don't to at your desk take it outside
1:42:29
to a table and trying to it standing
1:42:31
if you can. You have meetings at
1:42:33
work, See. If people wanna do
1:42:35
a walking meaning outdoors on if you
1:42:37
are my of zoom calls see if
1:42:39
you can do it without video and
1:42:41
take a walk wire on the zoom
1:42:43
call. That a treadmill desk on Amazon?
1:42:46
For one hundred twenty dollars and are the a
1:42:48
try? Walking pad under your desk there now? Literally
1:42:50
one hundred and twenty Two Harmony Dollars. You.
1:42:52
Can easily get. Ten. Thousand Steps
1:42:54
in two to three hours, walking a super
1:42:56
slow pace on the treadmill. Under.
1:42:58
Your desk. Ah, I'm. You.
1:43:01
Know right now lot of us are by our
1:43:03
grocery store or groceries on. You. Know
1:43:05
insta car or website for not even getting
1:43:07
out of arts hair to buy our groceries.
1:43:09
Utter that the years ago most of us
1:43:11
were growing. Around vegetables. Then we moved to
1:43:13
veto farmers markets and and sort of outdoor
1:43:15
markets that we moved into a grocery store
1:43:17
is now is is do it from our
1:43:19
offices so. We've got, and we made it
1:43:21
as sedentary as humanly possible. so so think
1:43:23
about maybe making that a task like. You
1:43:26
don't buy all groceries on mine. Commit
1:43:28
to going to farmers market once every
1:43:30
two weeks if you can. Outdoors and
1:43:32
moving so. Yes, it's really taking on a
1:43:34
sock of those things and and and trying
1:43:36
to make them a little bit more mobile
1:43:38
because it's not as.his lip service. it literally
1:43:40
changed our soil biology and a really positive
1:43:42
way. And it's. It's. Easy and simple.
1:43:45
You. Mention Walking Pad their. I ended up investing
1:43:47
one of the usable for months ago and
1:43:50
I rave about it all the time. It's
1:43:52
been such a game changer and of course,
1:43:54
someone like me who's doing what I do
1:43:56
and spending a lotta time on the computer
1:43:58
make sense It would be. Impactful.
1:44:01
Five. For anybody who is working in an
1:44:04
office space like at his been seriously such
1:44:06
a game changer for me and and and
1:44:08
I love it. Yeah. It
1:44:10
is die in the book that is. Astonishing.
1:44:12
And I'm I'm forcing our haven't right in front of
1:44:14
me, but. Seriously, tuck people at ten people
1:44:17
in a workplace environment and they had
1:44:19
them use and under does treadmill for
1:44:21
I think it. Just. Two
1:44:23
and a half hours per day
1:44:25
for maybe two weeks. And the
1:44:27
people. Lost.
1:44:30
Two point five pounds of fat and
1:44:32
gained like two point five pounds of.
1:44:35
Lean tissue, some muscle basically
1:44:37
during. Like a two week. Period.
1:44:40
And so they didn't actually change their
1:44:43
ways. But they changed
1:44:45
their body composition and this was
1:44:47
just a couple hours at a
1:44:49
low speed. During. The
1:44:51
workday. so the paper extrapolated and this
1:44:53
has not been shown in the research.
1:44:56
But it a extrapolated that using.
1:44:59
A treadmill desk for. A.
1:45:02
Couple hours a day for a year could
1:45:04
result in a four year sixty pound weight
1:45:06
loss. I see no I
1:45:08
is that is very much like. You
1:45:11
know what did increase people's hunger or like wheat?
1:45:13
We don't know that for sir but that was what
1:45:16
they're talking lease and they extrapolated to South. I think
1:45:18
it's super valuable and I'm like you. I'm I'm
1:45:20
I'm always talking about my I walking path and how
1:45:22
was it. Love it says. When I don't
1:45:24
use that I often you know it's really hard to get us
1:45:26
and other zap them. when I do you that it it's like
1:45:29
effortless. I just happened. And. In a way
1:45:31
that kind of seem silly that we're talking about
1:45:33
walking paths and liked. the
1:45:35
him a flying are steps. Quiet.
1:45:37
The world is so radical we live in
1:45:40
like look at us here were connected from
1:45:42
different parts of you know, two different countries
1:45:44
and and you mentioned in the car like
1:45:46
everything is radically change in such a period
1:45:49
of time. That in this
1:45:51
radical world, sometimes you need to
1:45:53
do radical things like that. A
1:45:55
counterbalance? so. I. Say embrace
1:45:58
it Yeah. And it's like. It's
1:46:00
not about like going back to
1:46:02
the agrarian society where 90% of Americans
1:46:05
were working in
1:46:07
agriculture, which is like the way it was in the early
1:46:09
1800s. Like the vast majority of people
1:46:11
lived on a farm and now less than 1%
1:46:13
of Americans live on a farm. So
1:46:16
it's like, that's probably not
1:46:18
changing. But what we
1:46:20
can change is sort of like
1:46:22
to build back into our lives
1:46:24
what modernity took away and
1:46:26
do it in a way that also allows us to do the
1:46:29
work that we need to do by just like
1:46:31
modulating our environment through the lens of what
1:46:33
do my cells actually need? My cells need
1:46:35
movement. They literally need movement. So how do
1:46:37
I have my desk job while
1:46:40
also giving my cells movement? And
1:46:42
that is the responsibility we have to do.
1:46:44
So step one is understanding what our cells
1:46:46
need, what our mitochondria need. And then step
1:46:48
two is in this modern world that I'm living in, how
1:46:50
do I do that for them? And
1:46:54
that's the journey. And it can be really fun. And
1:46:56
it's not about creating a whole new lifestyle. It's about
1:46:58
simple tweaks that give ourselves what they need
1:47:00
and stop them from being so overburdened. Let's
1:47:03
move into the stress piece. This
1:47:05
is something that's a little bit more subjective
1:47:07
and a little less obvious
1:47:09
when it comes to metabolic health. Talk
1:47:13
about that connection there. Yeah. Yeah.
1:47:16
I mean, I end my book with talking
1:47:18
about stress. And actually the last chapter, which
1:47:20
is my favorite chapter, the book is called
1:47:22
Fearlessness, the highest level of good energy. And
1:47:24
I think that so much
1:47:27
of our world has changed. And we've talked about
1:47:29
this a lot during this episode. But maybe the
1:47:32
craziest thing about our modern life is the fact
1:47:34
that we literally have the
1:47:38
stresses and fears of 8 billion
1:47:41
people being able to be streamed to
1:47:43
devices in our homes and in our hands while we're
1:47:45
laying in bed 24 hours a day.
1:47:48
So the amount of information
1:47:51
that is fear inducing, stressful,
1:47:53
catastrophic, wars, natural
1:47:56
disasters, murder, everything.
1:47:59
It's literally... Really being funneled directly towards
1:48:01
our brains and eyeballs. And
1:48:03
this is like. This. Is
1:48:06
like ten years old. This is like
1:48:08
brand new. Of course we had newspaper
1:48:10
them we had radio. Velocity is like
1:48:12
it is a totally different level where
1:48:14
we can literally see people been dismembered
1:48:16
halfway across the world five minutes after
1:48:19
it happened. While. We're laying
1:48:21
in bed and I think
1:48:23
above almost anything even. The. Food.
1:48:26
The. Seventy percent or processed foods are eating.
1:48:28
This is totally unprecedented and we are
1:48:30
just getting absolutely crushed. I mean, the
1:48:33
depression rates, the suicide rate, it's all
1:48:35
going up. And. It's like oh yeah,
1:48:37
of course the world is. Petrifying.
1:48:42
Almost like artificially in a way because
1:48:44
they're bad stuff happening. But now it's
1:48:46
all happening in our brains. So. There's.
1:48:50
It. Is astonishing how much is
1:48:53
affecting. Our. Cellular biology because
1:48:55
more than just being a powerhouse
1:48:57
of the sell the mitochondrial is
1:48:59
it's really it's it's it's got
1:49:01
many other jobs and one of
1:49:03
the the real jobs that it
1:49:05
has as being a. It helps
1:49:08
coordinate. Cellular. Energy throughout the
1:49:10
sound throughout the body. So it's kind of
1:49:12
like the motherboard that that the takes and all
1:49:14
the environmental imports and and says like. How
1:49:16
are going to distribute resources the
1:49:18
body towards? You know, rebuilding? And
1:49:20
thriving vs like defense and repair
1:49:23
hands. right? Now the message.
1:49:25
The. Mitochondria is getting to our neurobiology through
1:49:27
our hormones to our court is all through
1:49:29
all the way that these. Fearful.
1:49:32
Stress inducing stimuli obviously translating into
1:49:34
our biochemistry. the since a signal
1:49:36
they're getting in the world is
1:49:38
profoundly unsafe. We're. Essentially out
1:49:40
war all the time. like and it
1:49:43
isn't we are. It is not a
1:49:45
safe time to be alive because that's
1:49:47
what. That's what we're seeing all the
1:49:49
time. And. He.
1:49:51
Essentially channels resources towards war and defense
1:49:53
and alarm and chronic inflammation. All of
1:49:56
this stuff and so a big part
1:49:58
of our metabolic whole journey. Is
1:50:01
actually. Finding.
1:50:04
Ways. To
1:50:06
Help or Mitochondria feel safe
1:50:08
from a psychological perspective which
1:50:11
means changing how we think.
1:50:13
What? We're seeing. And. Had
1:50:16
it been the parents for forty trillion cells
1:50:18
and the thousand nine hundred and into those
1:50:21
cells to say like I'm going to choose
1:50:23
what I like in and what I don't.
1:50:26
And I'm going to psychologically create safety
1:50:28
inside this body so that you can
1:50:30
do your best work and channel. Energy.
1:50:32
Towards thriving and repair rotted and defense and
1:50:34
alarms. So the his each of our job
1:50:36
as individuals because no one, no one can
1:50:38
do that for us. You know we can
1:50:40
have people help us because of course if
1:50:43
you get a hug from someone you love,
1:50:45
your body's going to secrete oxytocin. That's a
1:50:47
wonderful signal for yourself and your mitochondria. But
1:50:49
fundamentally this is our job. It's our job
1:50:51
in setting boundaries. It's our job and understanding
1:50:53
what is. Creating fear in our bodies. And
1:50:55
how do I limit that? On
1:50:58
and how do I use my thoughts
1:51:00
to create biochemical safety inside. My body
1:51:02
and that is just. We.
1:51:05
We have to go to on that
1:51:07
journey as we are just getting crushed
1:51:10
by. The. Sea or signals around
1:51:12
Us and a season during cold and. That
1:51:15
the Cnn technical director was literally caught on
1:51:17
an undercut the pub or camera saying oh
1:51:19
yeah. On Cnn. If it
1:51:21
bleeds, it leads like fear inducing.
1:51:23
Media is what sells. Because we
1:51:25
are biologically hard wired to pay attention
1:51:28
to things that could be a threat
1:51:30
to us. So if that he these
1:51:32
on and it's scary, we're gonna wanna
1:51:34
watch it because there's something primal on
1:51:36
us that says i need to see
1:51:38
this to protect myself. But you need
1:51:40
to realize that this is a big.
1:51:43
The. Industry manufactured charade like of course as
1:51:46
bad things happening in the world fight.
1:51:48
We. Have to protect how much of it were
1:51:50
letting into our bodies and be present. Enough to
1:51:52
be able to sit in our. In a park
1:51:55
or sit with our kids are sit somewhere.
1:51:57
in the sunshine and say oh yeah
1:51:59
actually. A
1:52:01
very beautiful and I'm actually okay right now
1:52:03
and I'm not under threat right now and
1:52:05
and were good and have that type of
1:52:07
presence because the world is trying to make
1:52:09
you think that that's not the case and
1:52:12
it's also. Important, Remember that if we are
1:52:14
petrified, if we are existential, he afraid of
1:52:16
everything going on around us. We're gonna seek.
1:52:19
A highly Potter book. Palatable foods that make
1:52:21
us feel for a moment feel a little
1:52:23
bit better. We're gonna seek the dope mean
1:52:25
hits through all these things that are being
1:52:28
sold to us and we are going to
1:52:30
be. Consumers have more
1:52:32
products. To basically mitigate that accidents or
1:52:34
inks, it's all a big game and we have
1:52:37
to be easily create. That. Safety
1:52:39
for ourselves and create the boundaries to
1:52:41
the fear inducing messaging coming towards us.
1:52:43
And that is actually a key part
1:52:45
of our metabolic, our journey. And.
1:52:47
Unfortunately at this point in time. We.
1:52:50
Had these messages coming out as
1:52:52
creating fear? We. Might
1:52:54
be under artificial lights. Sedentary.
1:52:56
By day eating the odds are processed
1:52:59
food and you can only imagine. As
1:53:02
a human being with all the different
1:53:04
inputs in where we've gone to as
1:53:06
a society where it's. Again
1:53:08
adds up to that ninety three for set
1:53:10
number of being metabolic to and healthy. So.
1:53:14
I think first step is being real
1:53:16
with where we're at like we've done
1:53:18
here. and then second step is. Sharing.
1:53:21
The whole life we've done. An
1:53:24
and third step is giving people
1:53:26
the basic changes in tools like
1:53:28
we've done here. and underneath all
1:53:31
this there is a message of
1:53:33
hope we tend, scenes s and
1:53:35
awareness is the first step in
1:53:38
and now people's throat. This conversation,
1:53:40
your book throat. a lot of
1:53:42
difference. messaging or. Fortunately,
1:53:45
This messaging asserting to get through.
1:53:48
And people have the power to change.
1:53:51
That's exactly right, and that's the perfect a
1:53:53
punk take home message. Yeah, it's saw. Our.
1:53:56
Bodies are spectacular.
1:53:58
And are constantly. Solving
1:54:00
and everyone. Can eat.
1:54:02
Oh no matter where you're at has the
1:54:05
opportunity to feel better. I've seen. Incredible.
1:54:07
Radical. Changes In So many
1:54:09
people who have made simple
1:54:12
changes on and. And
1:54:14
I think yeah it's it's really about just like
1:54:16
kind of understand the truth. Like you said about
1:54:18
what's going on inside, our bodies seem really real
1:54:20
about it and then just taking. Small.
1:54:22
Steps. Set. Feel accessible to
1:54:24
start me on these changes that
1:54:26
protect ourselves and minor hundred because
1:54:28
when they get wins so. He.
1:54:31
Doesn't the usher in the Book is like start with
1:54:33
the things that. Do a lot of
1:54:35
strategies right to like help. There's. The
1:54:37
food or to sleep, exercise, Or it's a lot. It's
1:54:39
overwhelming. To pick something that. Feel
1:54:42
doable. Accessible. That.
1:54:44
You can really commit to that, maybe even feel
1:54:46
fun. And. Commit to
1:54:48
those just a couple of them because those
1:54:50
will lead you to feel a little bit
1:54:52
better. will make you wanna do more And
1:54:55
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We're going to link up your social media
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Over all somehow podcast.com for details
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