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