Doctors Miss THIS! – Do It for 7 Days to Strip Fat, Sleep Deep & Reverse Aging FAST

If you're looking to lose weight without

feeling restricted or starving yourself

or counting calories, then I have an

easy step-by-step protocol for you. In

this lesson, I'll be sharing a 7-day

protocol for you to follow these easy

steps. And you can follow it week after

week until you achieve your ideal body

weight. The first step in your protocol

is to emphasize the hormone insulin. And

when I say emphasize, we actually want

to lower that hormone insulin. When we

think about the metabolism in the human

body, there are over 600 hormones inside

of your body. Hormones are simply

chemical messengers. Out of those 600

plus hormones in your body, only one of

those hormones signal fat storage. And

this is the energy sensor, also the

hormone insulin. If you have high levels

of insulin, you're going to be storing

fat. When you have low levels of

insulin, you're going to be burning fat.

There are certain foods that elicit an

insulin response. And when you elicit

that insulin response, your fat burning

hormones, they go into hiding because

insulin is the bully of the block. So

you might be asking and wondering, "How

do I lower insulin, Ben?" That's a great

question. Let's look at the three

macronutrients out there. We have

protein, carbohydrates, and fat. It is

the carbohydrates that will give you the

biggest insulin response. And yes,

processed carbohydrates will give you a

bigger insulin response than whole foods

carbohydrates, but they will all give

you an insulin response. Protein on the

other hand gives a small insulin

response and fat does not touch the dial

on insulin. As you can see here on this

chart by Verta Health, when you eat

different macronutrients, carbohydrates,

protein, and fat, you can see the

carbohydrates give you the biggest

insulin response. Protein is a fair

response, but nothing major. And then

fat keeps your insulin steady. So your

first step is to lower the carbohydrates

that spike insulin and eat the fats and

proteins that keep your insulin low,

allowing you to burn fat. So here's a

list of the carbohydrates that spike

insulin that you want to limit as much

as possible. Oats, including oatmeal,

cereal, all breads, grains, fruit, and

fruit juices, quinoa, white rice, brown

rice, white potatoes, and sweet

potatoes, and all legumes including

beans, peanuts, lentils, and chickpeas.

What you're going to want to do is swap

those out for better insulin friendly

foods. These include cauliflower rice

instead of regular rice. Squash rice and

cabbage rice is also a good option as

well. Eggs and red meat are terrific to

put your body in a fat burning

anti-inflammatory state. And seafood,

but it has to be the right seafood.

There's the smash acronym that I

recommend you follow. That acronym

stands for sardines, mackerel,

anchovies, salmon, and herring. What

these fatty fish all have in common is

that they are smaller fish. Keep in

mind, the bigger the fish, the more

toxins it stores and the more toxins you

absorb. So, you don't want to eat big

fish like tuna and swordfish and others

out there. The smash acronym is what you

want to follow if you're going to

consume seafood. And then we have

poultry like chicken and uh turkey as

well. It is important to source the

right types of proteins and carbs. Make

sure it's organic, non-GMO as much as

possible. In terms of how many

carbohydrates to consume to keep insulin

low, a good rule of thumb to follow is

no more than 100 grams of total

carbohydrates per day. Now, if you could

drop that under 50 gram of total carbs

per day, you'll see even faster results

because you'll allow your body to switch

into a ketogenic state, which is perfect

for burning fat and producing a ton of

energy. Protein should also be a staple

here. We don't want to forget about

that. So, I recommend to get at least 30

g of protein at all of your meals.

Protein is going to activate different

hormones and chemicals such as

choicyinine, peptide y, and leptin. And

all this means is it helps your brain,

your stomach, your body feel full and

satiated and prevents you from

overeating, especially overeating

processed junk food. I personally get my

highquality meats and seafood from a

company called Wild Pastures. They

deliver it right to my door every month.

They are hands down the cleanest meats

and seafood you'll find out there. They

taste delicious and they support

regenerative farms. I'm a big fan of

them. If you head over to

ketoampmeat.com,

you get a special deal off of Wild

Pastures Meats and Seafood. And I'll

drop that link down below. Part of this

first step here in your protocol is to

eliminate the snacking. You're going to

have your three meals per day. Again, I

mentioned we're not going to do much

fasting unless you want to and have

already been doing it. But we do want to

eliminate snacks because every time you

snack, whether it's a healthy snack or

an unhealthy snack, it will produce

insulin unless it's 100% fat, which is

rare these days. And whenever you

produce insulin, as I mentioned, your

fat burning hormones are going into

hiding. So, if you keep snacking in

between your meals, you're not going to

allow your body to go into a fat burning

state. It disrupts your metabolism. It's

like somebody knocking on your door

every 3 hours when you're trying to get

work done in focus, and they're banging

on your door, interrupting your flow. in

this case, interrupting your

metabolism's flow to burn fat. So, if

you have three meals a day, what that

would look like, let's say 8:00 a.m.,

12:00 p.m., and 6 pm will be the three

meals, giving you some time in between

those meals and overnight to lower

insulin and burn fat. The second step in

your protocol is to lower cell

inflammation. There are different types

of inflammation. You've heard of

inflammation. It was on the cover of

Time magazine. Inflammation, the root

cause of all disease. And there are two

primary types of inflammation. You have

acute inflammation from an injury or a

sore shoulder from a workout or a

sprained ankle. I'm not talking about

that type of inflammation. I'm referring

to cellular membrane inflammation, which

is chronic inflammation. You see, you

have 30 to 70 trillion cells in your

body. Every cell has a lipid billayer

around it called the cell membrane. And

those membranes have important

functions. They have these receptor

sites, about 30,000 on one cell. And

these receptor sites act as cell phone

antennas. They're also called integral

membrane proteins. So think of a cell

phone antenna. If you have a cell phone

antenna, the job of that cell phone

antenna is to receive a signal to

produce a job. So your fat burning

hormones, for example, are sending

signals to your cells, telling your

cells and your mitochondria to produce

the job of burning fat and producing

energy. When there's too much cell

inflammation, that communication is

blocked and instead of burning fat,

you're storing fat. Meaning, good things

cannot get into the cell, bad things

cannot get out of the cell and it leads

to weight gain and weight loss

resistance. Another term for this is

hormone resistance. So, there are some

foods I'm going to identify for you

right now. You want to write them down.

Make sure you do not consume these foods

during your protocol so you can lower

inflammation and allow those fat burning

hormones to get into your cells. The

first classification of foods are called

vegetable oils. Other names for them

include linoleic acid, seed oils, and

omega-6 fats. These oils are so

inflammatory, arguably more inflammatory

than processed sugar and smoking

cigarettes because they stay in your

body around your cells for years. the

half-life, meaning if you stopped eating

them today, half of them will remain in

your body fat 680

days later. That's why they are so

inflammatory and so problematic. So,

here's the list that you want to avoid.

Read the ingredients. Ask the server at

the restaurant about these oils. Avoid

them as much as possible. We have canola

oil, which is called rape seed oil in

the UK, corn oil, cottonseed oil,

soybean oil, safflower oil, sunflower

oil, rice brand oil, grape seed oil,

refined peanut oil, and fish oil. These

are all unstable inflammatory fats, and

they're everywhere. It's estimated

they're in 80% of our food supply. They

are carcinogenic, meaning a study by Dr.

Martin Grufeld showed that these oils

create as much carcinogens in your body

as smoking cigarettes. They did a study

analyzing 20 to 25 French fries fried in

these bad fats, canola oil, and it

created as much aldahhides, which are

carcinogenic, as smoking 20 to 25

cigarettes. Yikes. So, what I suggest is

to swap those bad fats for healthy fats

that support that cell membrane

integrity and allow those fat burning

hormones to get into your cells. These

are called saturated fats and

monounsaturated fats. The list of

saturated fats that I recommend you cook

your foods in will be butter, ghee, beef

tallow, duck fat, lard from healthy

pigs, non-hydrogenized. The other

healthy set of fats that are

monounsaturated fats are great for salad

dressings and dips. That includes

avocado oil and olive oil. Coconut oil

is also a good saturated fat for cooking

as well. And just a quick pro tip for

you, when you're at the restaurants,

they're going to serve these bad fats.

And what I do is I show them my seed oil

allergy card and it shows the bad fats,

it shows that you're allergic to them

and it shows the healthier swaps and you

just show it to the server and they will

accommodate. And you can get this for

free, my gift to you, by heading to seed

oilcard.com or clicking the link in the

notes down below. The next set of foods

you want to replace is artificial

sweeteners and processed sugar. We know

that artificial sweeteners wreck the gut

microbiome and some people it causes

them to produce insulin and it also

causes people to overeat. That means

drinking diet soda is just as bad as

regular soda. It's not a healthy swap.

Diet Snapple, all these diet drinks,

they contain these inflammatory

artificial ingredients. So, here's a

list of the ones you want to avoid. Raw

sugar, processed sugar, fruit juices,

and smoothies, evaporated cane juice,

agave nectar, sucralose, which is in

Splenda, and aspartane. Replace them

with healthier swaps. These include

stevia, monk fruit, iulose, xylitol,

arythrtol, and even raw honey in small

amounts. If you're looking for a more

comprehensive grocery list for your

protocol, I put together this keto camp

blueprint for you, which is a free

stepbystep aisle by aisle document of

the right foods to eat when you go to

the grocery store. So, you can get this

for free if you go over to ketoacampb

blueprint.com. I'll drop that link for

you to get this download for free. The

next ingredient to avoid is high

fructose corn syrup. And you might be

thinking, I already know that's bad for

me, but I'm going to share some

surprising names that high fructose corn

syrup hides under with your healthy

foods out there. And of course, I'm

putting that in quotation marks. First,

let's understand this. Every cell in

your body have mitochondria with the

exception of red blood cells. And the

mitochondria are important for producing

energy. So, you have energy and feel

good. But as it relates to fat loss, the

more energy you produce, the more it

raises your basil metabolic rate, your

metabolism, and the more fat you burn.

High fructose corn syrup is

mitochondrial poison. When you consume

it, it destroys your metabolism and its

ability to produce energy. Not only does

this slow down your metabolism, it also

raises inflammation at that cell level,

preventing your fat burning hormones

from getting into the cell and burning

fat. High fructose corn syrup does not

trigger the same feelings of fullness as

other nutrients, leading to increased

food intake. The lack of satiety can

cause individuals to eat more than

necessary, which obviously contributes

to weight gain. High fructose corn syrup

leads to hyperinsulinemia. In other

words, insulin resistance, a condition

where your body cells become less

responsive to insulin. This can result

in higher blood sugar levels, increased

fat storage, particularly around the

stomach. Another issue with high

fructose corn syrup is that it's

primarily metabolized by the liver. 90%

of it is metabolized by your liver. And

excessive fructose consumption can lead

the conversion of fructose to fat,

contributing to liver fat accumulation

and overall body fat. High fructose corn

syrup leads to higher levels of

triglycerides in the bloodstream, which

are a type of fat. Elevated

triglycerides can promote fat storage

and weight gain, particularly again

around the stomach. Here are the other

hidden ingredients with different names

that contain high fructose corn syrup.

Make sure you read the ingredients label

and make sure it does not have any of

the items I'm about to list. corn syrup,

glucose fructose syrup, isoglucose, mice

syrup, fructose, glucose syrup, tapioca

syrup, fruit fructose glucose syrup, and

high fructose mice syrup. One of the

companies that I use that do not use

these artificial ingredients I mentioned

is a company called Thrive Market. And

you could actually check out their

products and get 30% off your first

order and a free gift when you click the

link in the notes down below. They

deliver it right to your door. It's kind

of like Whole Foods meets Costco. It's a

membership and they have most of their

items are pretty clean. The third step

in your protocol is to close the kitchen

three hours before bed. At least three

hours before bed, meaning no food at

least three hours before you go to bed.

The closer you eat to bed, the less deep

sleep and fat burning you'll get. It's

actually one of the biggest mistakes

people make when they're trying to lose

weight. Not to mention, it's a fast way

to raise inflammation in your body and

accelerate the aging process. When you

give your body energy by eating food and

then go to bed, there is no activity

expenditure on the energy you just

consumed. So, your metabolism just

stores it as fat. Eating before bed also

raises your body temperature, which is

the opposite of what you want in order

to achieve deep delta sleep where your

fat burning hormones are activated and

ramping up fat burning during that stage

of sleep. When you eat and go to bed, it

could also lead to acid reflux and gird

and also waking up in the morning

feeling groggy and hungry. This is

because the research shows when you

don't get enough deep sleep, you'll wake

up the next morning with higher levels

of cortisol, the stress hormone, higher

levels of blood sugar, glucose, higher

levels of the hunger hormone, ghrein,

and lower levels of the satiety hormone

called leptin. So, the rule is no food

at least 3 hours before bed. For

example, if you go to bed at 11:00 p.m.

at night, the kitchen should be closed

by 8:00 p.m. at the latest. The fourth

step in your protocol is to consume one

tablespoon of the following ingredients

every day to enhance fat burning. The

first ingredient is mediumchain

triglycerides, MCT oil or MCT powder.

There are different types of MCTs out

there. There is C6, C8, C10, C12. Then

there are longchain fats and short chain

fats. The one that has the best research

in terms of fat burning and ketone

production is C8 MCT oil called

cryrillic acid. As you can see here,

this study showed that C8 capillic acid

alone increases plasma ketone response

more than coconut oil or other

mediumchain triglycerides. That's

important because ketones actually help

your mitochondria produce more energy

and it raises your basil metabolic rate.

So, I would recommend one tablespoon of

MCT oil per day. I personally put it in

my coffee. You could also put it in your

tea or just have a tablespoon straight

up. I'll put the company that I use in

the notes down below. The next

ingredient is rveratrol powder.

Rveratrol, a polyphenolic compound found

in grapes and wines, has notable health

benefits, particularly for mitochondrial

health and fat loss. It enhances

mitochondrial function by activating

your certuin genes and creating a

process called mitochondrial uncoupling.

To keep things short, all that means it

helps to extend your lifespan.

anti-aging by protecting your DNA and it

creates a process called the uncoupling

of mitochondria which gets rid of free

radicals that are built up when your

cells produce energy. It's a win-win and

I'll drop a study on what resveratrol

does for inflammation and weight loss

down below. I personally recommend it

from Japanese notweed powder tablespoon

per day and I'll put a link for the one

that I recommend and use in the notes

down below. The third ingredient is

apple cider vinegar. I know you've heard

of apple cider vinegar. There's a ton of

information about it out there and for

good reason. And it really helps with

fat loss and postprandial glucose and

insulin resistance. But it has to be the

right type of apple cider vinegar.

Before I talk about that, here are the

three major reasons why apple cider

vinegar works. Number one, it contains

acetic acid, which is a short- chain

fatty acid, which helps to ramp up the

metabolism and curb appetite by 600

calories per day. Number two, it aids in

digestion. Your liver, which is one of

the most important detoxification and

fat loss organs in your body, loves

apple cider vinegar because it

stimulates the liver to produce bile,

which is a detergent to break down fat.

And that's important for your metabolism

because your metabolism loves the

vitamins's A, D, E, and K, these fats

soluble vitamins, to use it for cell

energy. And healthy bile helps to

accomplish that. Apple cider vinegar

helps to signal to the liver to produce

that healthy bile. It also helps with

acid reflux and gird. Apple cider

vinegar also helps with postprandial

glucose. That is your glucose response

after eating a meal. When you eat a

meal, the higher your blood sugars go,

the more insulin is produced and the

more you store body fat. And if you can

blunt that post prenial glucose

response, you'll go back to burning fat

faster. Apple cider vinegar helps

accomplish this. So, the best time to

take your apple cider vinegar is 15 to

20 minutes before all of your meals. If

you choose the liquid form, get an

organic, good company. Take a

tablespoon, 15 to 20 minutes before your

meals. I don't recommend the gummies. I

personally use the apple cider vinegar

complex from Paleo Valley, which

contains not just apple cider vinegar,

but four other superfoods, and it really

helps with that postprandial glucose. I

take two to three capsules before my

meals. And you could find that with the

coupon code automatically applied by

going to the notes down below. The

fourth step in your protocol is to go

for a walk after your biggest meal of

the day. The meal that has the most

carbs is ideal. Timing your walks after

your meals has tremendous fat loss

benefits. We just spoke about that

postprandial glucose response. Walking

after a meal is another great way along

with apple cider vinegar to blunt that

postrandial glucose response. You can

see here with the study the effects of

postrandial walking on the glucose

response after meals with different

characteristics. This study showed that

postpranial brisk walking substantially

reduced the glucose peak in both

studies. And they looked at people

eating a high carb meal, a low carb

meal, and a mixed meal. And in all the

participants, they saw a better

postprandial glucose response with a 30

minute walk after the meal. If you could

walk after all your meals, that is

wonderful. I would recommend that.

That's not realistic for a lot of

people. So, just choose the biggest meal

of the day to go for that walk. The

fifth step in your protocol is cold

exposure. You've heard of cold plunging.

It's getting popular these days in the

biohacking space. There are several ways

to achieve cold exposure. You could take

a cold shower. You could jump into a

cold plunge, a cold body of water. You

could do cryotherapy.

All of them are beneficial. You want to

make sure the water is at least 60°

Fahrenheit or less. And you want to get

about 11 minutes total per week. I'll

explain more about that in a second, but

let me explain how this works for fat

loss. When you jump into a cold body of

water, it's a shock to your system. Your

liver produces these cold shock

proteins. And it also stresses your

mitochondria in a good way to create

mitochondrial biogenesis, the creation

of new mitochondria. That's important

for energy production and the raising of

your metabolism. It also has been shown

to turn white fat, which is the fat

around your visceral fat, your organs,

the bad fat, and convert it to beige.

And then the browning of that fat

because of the mitochondrial load that

becomes increased with cold exposure.

Cold exposure also gives you a 250%

dopamine increase without a dramatic

crash like cocaine might give you. And

the cool thing about that dopamine

increase, it actually helps you make

better decisions the rest of your day.

Because a lot of people who are eating

processed carbohydrates, they're doing

it because of that dopamine hit they

get. And when you do cold plunging,

you'll get that dopamine hit but in a

healthy manner. So you're not having to

get it from ice cream. Pretty cool. It

also develops mental resilience which

transfers to other decisions that you

make the rest of your day. So I'm a big

fan of cold exposure. More is not

better. And the sweet spot as I

mentioned according to the research is

to get 11 minutes total per week. So

that's about 90 seconds every day of

cold exposure. You want it to be 60°

Fahrenheit or less the temperature. And

I would recommend easing your way into

the cold exposure starting very low and

slow and then ramping things up. I

personally use the cold plunge from

plunge.com. You can see an image of me

enjoying my plunge in my backyard, the

ketoamp plunge. And if you go to

plunge.com and use the code keto camp,

you can get a few hundred off your

plunge if you want to get their plunge.

So, the biggest difference here that I'm

hearing when it comes to caloric

restriction versus intermittent fasting

as it relates to weight loss and the

metabolism is that, for example, if

somebody's total daily energy

expenditure is 2,000 and they say, "I'm

going to go and consume,500 calories to

be in a 500 calorie deficit." If they

did that with, let's say, fasting, they

get the benefit of lowering insulin and

raising the counter um sympathetic tone,

the counterregulatory hormones, and

there's benefits there. If they did that

without the fasting and snacked all day,

they get the insulin spikes and they

don't benefit from that those counter

regulatory hormones.

>> Yeah, there's the counter regulatory

hormones, but there's also the fact that

so say you start out at 2,000 and 2,000.

So we'll take you know suppose you go

down now to 1500 with you know you're

eating you know 15 meals a day you're

eating lowfat super high carb as we told

people in the sort of 90s

>> what happens is that if your insulin

levels are very high we know that

insulin turns off lipolysis right it

that's what it does that's its job right

insulin is a is a hormone that goes up

when you eat and it tells your body to

store calories and don't burn calories

Okay. So, if you're taking 1,500

calories going in um and your body is

now burning 2,000, well, you've got a

deficit of 500. So, you want that

deficit to come out of body fat, right?

That's the whole point.

>> But you can't because insulin is high.

So, you can't burn body fat. So, I don't

again I don't understand why people

can't see it so clearly because it's

like okay well insulin is there blocking

your body from burning those 500 from

taking those 500 calories out of your

body fat because that's its job. So

therefore the problem is that your

insulin levels are too high. Well, how

are you going to balance the 1500 going

in and the 2,000 you're coming out?

Right? Your insulin levels you're

keeping them high. So therefore you

can't get it from your stores. you're

not taking any more in. So, at first

you're going to be hungry, but you're

going to be iron willed, and you're only

going to take 1500. The only thing that

can happen is that the 2,000 calories

goes down to 15. So, all of a sudden,

your metabolic rate goes from 2,000 to

1500 in order to balance because people

always think about this caloric deficit.

A caloric deficit never ever happens.

The energy balance equation is a

balanced equation. You have three

variables: body fat as a store, calories

in, and calories out. And those three

variables have to

net out, right? They have to balance. So

if you can't take it out of storage, so

say your storage is you can't take it,

you're not putting it in, you're not

taking it out because insulin's high.

You're not taking it out. So you can't

take the energy out of there. You got

1500 going in, you got 2,000 going out.

That has to balance. That's not, you

know, optional. So therefore to balance

your body has to reduce its its

metabolic rate to 1500. And that's

exactly what happens. We know this. We

know this for 50 years. We known this.

On the other hand, if you allow insulin

to fall, right? Now you have 1500 going

out coming in, right? 2,000 going out.

And because insulin is low, you can take

as much as you want from their fat

stores. So 500 comes out. Well, why do

you have to burn less? Why do you have

to reduce your metabolic rate? And the

answer is you don't because you allowed

insulin to fall. And the the problem is

there's there's a um you know there's a

it gets mixed up because the the amount

of calories you eat is does have a

relationship to how much insulin you you

do, right? Because insulin is a nutrient

sensor. If you eat a lot of calories in

general, your insulin levels will go up

higher, right? for the same food. If you

eat, you know, one muffin versus two

muffins, you're going to get double the

insulin effect, right? Because that's

just the way it is. And then you say,

well, you also get double the calories.

So, so there's a there's a there, you

know, they are mixed up,

>> but they're different, right? So, it's

the insulin effect can be is is not the

same as the number of calories. Um, but

it's if your insulin levels are are too

high, then you can't um you can't you

can't take it out. So, that's where the

metabolic rate comes in, right? Because

if you're not um turning down, you know,

the insulin, then how are you going to

get the um the the the body fat out? You

can't. That's just physiology. Makes

sense to me. Dr. Fun, um here's what I

want to do for the audience watching and

listening. Can you share a 30-day

fasting protocol for people to try out

to help them burn fat, starve diseases

like cancer, and reverse also diabetes?

And if they have that

>> a 30-day protocol.

>> Yeah. If you map out like a 30 a general

30-day protocol.

>> Yeah. For, you know, it depends on what

you're doing it for. For diabetes, it's

probably much more established. In fact,

there's a lot of there's actually um

just in the last couple of years,

there's been four studies, I think, that

looked at diabetes remission. Um, some

of them are fantastic, like almost 50%

drug-free remission, like fantastic. And

they all had different

>> um they all had different protocols.

>> Um, but um you know, a lot of them were

uh not full fasts. So there's fasting

variations that can also be very

successful. So, a lot of the studies um

use sort of low calorie days as opposed

to full fasting days. Uh which is not

much different than if you do a 24-hour

fast, right? You go dinner to dinner,

that one that day is not a a zerocalorie

day. Um so, I what I would generally do

is depends on where people are starting

from. if they're starting at a very low

like they don't know how to fast and

stuff then I generally would start the

first few days uh you know one cutting

down the carbohydrates because again

it's easier to transition to fasting if

you're in a low carb state already

because again there's two fuels there's

glucose and there's fat. If you're using

glucose all the time then your body is

just not used to burning fat. If you're

eating a low carb diet then you're going

to already be using a lot of fat as a

fuel. So when you f when you switch to

fasting when there's nothing to eat and

you're using body fat, well that

transition is not so hard. So I'd spend

the first few days uh you know cutting

down the carbohydrates then then for the

first week cutting out the snacks and

then gradually increasing. So I usually

use sort of a uh alternate day in my

clinic anyway. I usually do an alternate

day fasting sort of one meal a day for

um three days of the week. And that way

that that allows people to still have

that one meal

and then and then uh go um in case they

need to take medications or anything.

>> So one one day you'll have one meal, the

next day you have three meals, the next

day one meal, but then gradually also uh

introduce the 16-hour uh 168 on the non

um non-fasting days.

>> Got it. Okay.

>> And that should be sort of a baseline.

So, first, you know, again, if it was a

complete beginner, you'd start the first

week cutting down carbs, cutting down

snacks, you know, making sure you're

down to three meals. Then in the second

week, try to introduce sort of uh 168 on

most days with a 24-hour fast, say once

a week, and then build it up to sort of

three times a week. And then if if

you're still not getting the results,

then to go to sort of monthly longer

fast, which can be sort of 3 to 5 days.

And they don't have to be a full fast.

As I said, if you look at the protocols,

so there is four four different studies,

all randomized control trials. And the

most recent one, um there's two actually

in 2024. One on the 5 to2 which was

published in JAMAMA. And they used I

think uh on the two days that so 5 to2

is five days of sort of a regular diet

and two days of very low calorie, not

zero. So Michael Mosley used 500

calories, they use 5 to 600 calories.

And then um but that longer fast uh is

also effective. There's a couple there's

one from the fasting mimicking diet

which is again a five days a month you

do this sort of uh follow the set meal

plan and it's um it's got like um about

750 calories. So a little higher but

again they had very good results. Um, so

you know I if you're if you're showing

the results then you know there you know

there's you can't argue with that,

right?

>> Yeah, you can't. And I know that you're

currently doing a water fast right now.

What what day are you on?

>> I'm on day four.

>> How long are you going?

>> I can take some bone broth with it. So

it's not a full water fast. I actually

kind of

>> How long are you going the fast? How

long are you going to do it for?

>> It'll be five days. I'll finish.

>> Yeah.

>> Yeah. And somebody like me, somebody

like you who has we both have done these

fiveday water fasts, doing something

like a fasting mimicking diet or a

partial fast is a step backwards for us,

but for a lot of people it's a step

forward. So that's what you're saying

here. It's it's a tool in the shed that

could be valuable to some people.

>> Exactly. So people get sort of freaked

out with the idea and I'm sure you've

you know when you tell people, oh, I

haven't eat in since Sunday.

>> Oh yeah. My my mom still freaks out when

I do it. by the way,

>> people freak out like seriously. So, so

the thought of it is very daunting for

them and in those cases something like

the fasting mimicking diet can be

advantageous. Now, first it, you know,

as you said, it's expensive and uh it's

not necessary. So, you could do it with

nothing um or just some you know, some

some relatively easy thing like chicken

broth or something like that. Yeah,

>> this is surprising to a lot of people,

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Um but on the other hand it it it

they've done a lot of studies showing

how uh how you can use it because what

what it's done from a psychological

standpoint is actually very interesting

because you've taken this model where

you know for medicines and stuff or say

chemotherapy. It's like this is your

chemotherapy regimen, right? On day, you

know, one and to five, you're going to

get this chemo and then that's it,

right? So people do it because that's

the regimen. So it's the same idea if

you give them exactly what to do,

you know, it's like eat this, which is

comes in a pack and it's all it's this

sort of a low calorie plant-based

highfat diet. So, it's it's got

carbohydrates, but it's relatively low

in protein, and so it's designed to

lower insulin and IGF-1. That's that's

how it was designed is a plant-based uh

sort of low protein diet. Um, but it's

it's very low in calories as well. So,

it's about 750 calories a day. So, not

as low as Michael Mosley's 5 to2, which

is 500 calories on those days. But on

the other hand, you're left up to your

own devices when you have, you know,

those instructions. you're left up to

your own devices as to what to eat. So

you have to somehow come up with those

500 calories. So the other study I

mentioned which was a 5 to2 diet in

JAMAMA which was published I think a

week or two ago um they wound up using

meal replacement bars. So again high fat

so that you don't have so much insulin

effect and they said wow instead of

telling you eat 500 calories which you

know when you get into the real world

it's sometimes 500 and sometimes a

thousand right?

>> It depends on the person.

>> Sure. Um so by using this meal

replacement bar which is what that study

did and um the the fasting mimicking

diet which just says just eat this

you've taken that and completely

structured it for people.

>> So is it difficult like is it fun? No

it's not fun but on the other hand

neither is taking you know uh your

colonoscopy prep and stuff right but

people do it because you've set out

exactly what you need to do. So, I think

that that, you know, is for for people

who can do it themselves, why like why?

There's no point. But for people who

can't, who want everything sort of

spelled out exactly, it can really be

beneficial. Um, and I think that's

that's the whole point is that there's

there's very there's variations on

fasting that can still be extremely

effective for even serious disease

states um like uh like d type two

diabetes. And there's actually data and

and this is because the the the company

um the the the prolong company

>> they've actually invested in a huge

amount of studies. So there's like 15 or

20 studies that they've they've um

looked at and there's there's benefits

ranging from longevity markers to like

uh cancer to type 2 diabetes to

neurologic diseases to even kidney

disease which was the first data I had

ever seen on kidney disease. I did a did

a YouTube video on can fasting reverse

kidney disease and it actually did have

some uh benefits probably because of of

that. But again, I think it benefits

from two things. One is that it's it it

makes it very explicit as to what you're

supposed to be doing because most of the

time when you give dietary advice, it's

not that explicit. It's like eat more

broccoli and eat less white bread,

right?

>> Sure, but how much less and how many

days a week and how often am I doing

this? Right? So there's there's room for

interpretation and some people will do

amazing, but others will will just not

understand and they'll just eat

whatever, right? I mean, I remember

people I would tell to eat low carb and

they're all like, you know, you look at

their food journals and it's all full of

rice and noodles. I'm like, and they

didn't understand obviously what what I

was trying to say. Whereas this has sort

of taken that and made it sort of like,

okay, forget your regular food. This is

your meals for the next five days. Um

and I think some people might need that

right and and and clearly uh there is a

place for that uh you know in the whole

scheme of things right it's better than

following a diet and not understanding

it it's better than trying to do it

yourself because some people just don't

know and some people just want to be

told what to do which is fine that's

fine then if if if it works for you then

do it and because they have the science

behind it It it is very beneficial.

>> Well said. What are what are some of the

things devices that we could use during

a fast to see our progress? I I

personally I've used glucose and ketones

as a measurement. I want to see my

ketones rise and glucose dropout along

fast. What What other devices can we use

to measure our success with fasting?

>> Yeah. So, those are probably the most

important. So, it depends on what you're

looking for. If it's glucose, then of

course a continuous glucose monitor. if

you're looking to get into ketosis,

which again, you don't have to be in

ketosis to lose weight. You don't have

to be in ketosis for anything, but it's

a nice marker, right? So, what we're

talking about is the the whole idea of

BOF feedback, which is really important

because BOF feedback means that you can

tell what's happening in your body and

you couldn't normally. So, if you want

to know if you're in ketosis, you can't

tell unless you measure it, right? Uh

same as your blood glucose. You can't

just feel like, oh, I feel like my blood

glucose is this. Like, you can't do

that.

to measure it. But when you measure it,

you get information and then you can

change your behavior. So the other um

one that's quite interesting, I think

because it's relatively unique is the

Lumen device, which is um a breath

device that measures expired uh carbon

dioxide. So it actually measures

something called the Reer, which is the

respiratory exchange ratio. So it's this

little handheld device. You take a big

breath, you hold it, and then you blow

out. And it measures how much carbon

dioxide. And why is that important?

Because depending on, remember I said

there's two um forms of fuel. There's

glucose, which is carbs, and there's

fat.

When you burn glucose, you uh create a

lot more carbon dioxide just because of

the structure of it as opposed to fat,

which is triglycerides. So carbon you

know uh carbs are a lot of carbon so you

get more carbon dioxide. So you the re

which is the respiratory exchange ratio

estimates the RQ which is the

respiratory quotient which varies from

sort of 0.8 to 1.0. So if you have a

higher carbon dioxide it means you're

burning carbs. So this is great because

now you can actually track what's

happening in your body. So, if you're

eating um you know, you're you're eating

your regular meals and you're not

getting into a regular period of burning

fat, well, then you know it now. You can

do something about it. You can start

cutting your carbs down or so on because

honestly, like if you're not burning

fat, then you're not losing fat. If

you're just burning glucose constantly,

say you measure and every single day,

every hour of the day, you're just

burning glucose. Well, how are you going

to lose your fat stores? you can't.

You're burning glucose. So, you've got

too much glucose floating around and

that's what you're using as a fuel. You

can see it on your breath again, but you

don't know that because you haven't

measured it. So, there's a device which

is um you know, so it's again not cheap,

but it's it gives you information that

you can't get from other places. So,

they've actually done a lot of studies

looking at um this this device. And

again, you have to give them props

because they're actually trying to

measure how it can be useful. And one of

their latest studies is they're trying

to measure metabolic flexibility, which

is this idea that your body should be

able to move between glucose and fat as

a fuel. But some people have a real

problem doing that. Most do.

>> Yeah, a lot of people because they're

not used to it. So, it's interesting

because say you do a fast and you

haven't done one before. So, your body's

burning glucose. Well, after a day or

so, it stops burning glucose, but your

body doesn't really know how to burn fat

because you never did a longer fast

before. So, then you're in this extended

period of gluconogenesis where you're

just getting low glucose. Well, you

might actually not be doing too well

because you're feeling that real low

energy because you got no glucose and

your fat burning hasn't burn

ramped up yet. So in that case now if

you measure it you can see that you're

still burning a lot of glucose. You're

not burning fat. So therefore you might

actually have to back off a little bit

on the fasting and do more longer

fasting so you build up just like in a

marathon you wouldn't go from couch

potato to like oh I'm going to go out

and run 26 miles like no you should do

like you know couple miles then a couple

more miles then a couple more miles.

Same thing if your body simply can't

make that transition. If it has that

metabolic inflexibility, then it's nice

to know about it so that you can guide

your fasting to say, "Okay, well, what I

need to do is a lot of these shorter

fasts I want to start getting into the

fat burn and sort of bring your body

along slowly because again, it's it's

the same as anything else. It takes

time." So, that's that's a really

interesting device that that's been on

the market. It's relatively recent. it's

relatively um you know it's still trying

to find this place. Um not everybody

needs it. So I don't I don't think

everybody needs it, but if you're having

difficulties, it's always better to have

more information um than less because

then you can actually do something about

it.

>> Um so I think it's it's worth looking

at.

>> I do too. I think it's valuable resource

especially if this is something that

you're going to get into fasting and you

want to use it as a gauge like you said.

Is this fast working for me or against

me? Kind of give you some clues to dial

it back or to keep going. I think that's

very valuable. One of the things I want

to ask you, you mentioned Ozmpic, and I

know, you know, Ompic is really, really

popular these days. Um, when I looked up

some of the stats, I saw that one in

eight US adults have taken Ompic or a

similar uh GLP uh antagonist. Uh, and

it's about $1,500 a month on average for

Ozmpic, which makes it like a 60 billion

dollar industry per month. So, it's it's

a cash cow. But we know the body could

also kind of manufacture this ompic

effect. Could you explain how we could

naturally get this osmpic effect?

>> Yeah. So, there's certain things that

will turn up your GLP1s. It it's the

same effect, but not at the same

magnitude. Okay.

>> Um, so if you look at uh certain foods,

they're going to be much higher in GLP1.

So protein containing foods for example

are going to stimulate GLP1 more than

others. What it means is that when you

eat that protein uh it's going to fill

you up. And of course people have known

this forever, right? I mean you know you

go uh eat a bunch of whole bunch of

chicken breast it fills you up pretty

fast, right? You don't really want to

keep eating those chicken breasts. Um so

people have known this forever but the

ma the the actual way it it it manifests

is different and then you can also look

at certain um foods like bitter foods

for example also have that effect. So

bitter melon and you know bitter uh

substances like coffee uh like um

>> uh

>> arugula dandelion greens ginger y

>> kale. Yeah. So there are certain foods

that are bitter like the kale for

example it's got that bitterness and

it's not that it's necessarily

unpleasant but again it's going to turn

down your appetite afterwards. Um

certain certain herbs and spices do

that. So turmeric which is found in

curries and also fenugreek

um and cinnamon actually can can turn it

down. So, so some some some of those are

are going to be valuable because if you

can sort of, you know, uh prioritize

them, you know, make them part of a

regular part of your diet, then you're

going to have more of that effect where

it's going to increase that sort of

ompic effect by affecting the GLP1s. But

again, ompic is going to have like, you

know, a much higher like it's just a

it's a pharmaceutical grade sort of

intervention, not a food grade

intervention, right? But you don't

necessarily want to do that. uh like not

everybody wants to take ompic. There's

there's downsides to it. I mean

obviously it's a good drug uh in the

right situation but uh you know it's not

for everybody. That's that's where the

big divide is happening right if it was

restricted to type 2 diabetics with

kidney disease well there not be that

much debate about it but because of the

weight loss effect a lot of people are

sort of uh taking it um you know and and

I don't think I don't have anything

against it. It's just that um it's

if you don't learn the proper dietary

habits

like then you're going to lo like you

can you'll lose weight as long as you're

taking it then when you get off you're

going to go back to your usual weight.

Well that was a very temporary thing.

So, it's fine if you're an actor or

actress in Hollywood where your looks

matter, but like you think about it,

like they're advising it for kids even,

which was I thought was like the

American Associated Pediatrics was

saying, "Oh, you should think about

this." So, it's like what, like an

18year-old,

you're going to have them take it for

the next 60 years, then if they stop,

they're going to regain all this weight.

Like, what? Like, why why would you

think that? Like, it doesn't make any

sense. But people are jumping on it like

>> Yeah.

>> And the average person takes it for

about six months because they just don't

feel they feel nauseous, they feel

awful. So they end up getting off of it.

Now what about the muscle loss with

Ompeic? Um because I've read some

studies and I want to know if this is

different than what we what you

explained with the fasting. I read some

studies that about 40 to 60% of the

weight that is lost is is from muscle.

But is it scenario as you mentioned like

with fasting where it's more of the

glycogen and volume versus the

because some people are going to be not

eating very much. Um, but it's always

possible like in these uh situ like

because because it's a drug, you don't

actually know what the effect is going

to be.

>> But it's always I always think well you

know this muscle when you're just

measuring it like that is full of

errors. You're better off measuring like

strength because then if they actually

lose strength then you know something's

going on. Um, but yeah, the muscle loss

thing, it could be important, it could

not be important. I don't know. There's

also, um, I saw this study, uh, from the

Blue Cross. Um, I don't know if that's

the one you're mentioning about how many

people actually stay on it.

>> Yeah, I think that was the one.

>> Yeah. So, it was it was I I I don't even

think it was 60%. I think it was less

than that. Um, it was shocking how few

people continued to take Ozmpic. And

this is from Blue Cross, which is a huge

uh insurance database. So they're not

looking to do anything. They're just

saying this is what happens in our

patients, which is the real world. And

it was like 160,000 patients or

something like that. Some massive

number. And there's they're looking at

when it was prescribed and when they

stopped. And it was I think it was like

closer to like 30% were on it at one

year or something like that.

>> Yeah.

>> It was a very very low number. And I'll

tell you from having prescribed it

because it's useful in kidney disease

and advanced diabetes and so on and a

lot of people don't take a lot of people

don't take it after a while and it's not

that hard to understand because the the

side effects are huge because basically

it takes away all your enjoyment of food

right

>> well you know if you think about life

enjoyment of food is like huge it's huge

in almost every single culture you talk

about whether you're talking about

Italians or Spanish or Americans or

everybody celebrates by having food.

Everybody's like, "Oh, let's go out for

a nice meal. Oh, let's do this." Well,

you go out for a nice meal, but you're

nauseated. You can't enjoy yourself.

>> So, all of a sudden, you know, and you

think about what we do for fun, like you

socialize. That's one of life's great

things, right? Socialization. Food is a

huge part of socialization. Now all of a

sudden you're you're not looking forward

to getting together because there's all

this food that's going to make you

nauseated. And so it's great while

you're losing weight, everybody's like,

"Oh, you look great. You look great. You

look great." After a while, they stop

saying that, but you're still nauseated.

You're still not enjoying yourself.

>> So yeah, and you're not an actor or

actress where people are looking at you

all the time and saying, "Oh, he's

gained three lbs." You know? Um so then

after a while, it's like, "Why am I

doing this again?" like it's all vanity

because right that's that that's why you

did it but you're you're not having fun

anymore. So a lot of people and like I

said what the the Blue Cross study

showed I would have to say is pretty

close to what I think happens in real

life from my experience of having

prescribed

at least hundreds. I' I've prescribed a

lot of it because in the last 5 years

I've prescribed a lot of it. Why?

because I'm a kidney specialist and it's

actually one of the very useful drugs in

kidney disease.

>> Yeah. Very different than the

perspective that most people look at it

when it when it comes to. Uh I want to

close the conversation or end it um in

the next few minutes talking about some

of the some of the foods and lifestyle

behaviors that people have that actually

feed diabetes and feed cancer. Obviously

you have the diabetes code, the cancer

code, and other wonderful books and

we'll reference all those down below.

But what are some of the foods specific

foods and lifestyle behaviors that feed

both diabetes and cancer?

>> So I think the main thing is the

hyperinsulinemia is a big driver. So

again some foods are going to drive

insulin more than other foods. So

refined carbohydrates is clearly one of

them. And you know people talk about

carbohydrates as if you you know as if

they're like

all evil. They're not all evil. They're

they're natural foods.

There's plenty of foods that we've eaten

over centuries that are carbohydrates,

right? Um so it's not that carbohydrates

are necessarily evil. What's probably

the biggest thing is the processing uh

that goes on. So these days if you think

about um you know carbohydrates you can

take carbohydrates and then you can

process them and get a completely

different

hormonal response to that food. So I

remember there's a study done by David

Lewig which I thought was really

interesting because he had sort of a low

glycemic is a is a study where he had

breakfast. He had low glycemic index uh

breakfast which was a vegetable

omelette. Then he had medium, which was

steel cut oats. And then he had high,

which was instant oats. So in other

words, the exact same food, the the

exact same calories, the exact same

carbohydrates, fiber, but changing the

physical structure of the food from

steel cut to instant, that's the

processing part of it,

>> meant that the glycemic index just shot

right up. Wow.

>> You could see the effect of it because

those people who were in eating the

instant oats ate more later on. Uh they

had less satiety. They had this huge

insulin spike. The glycemic index was

high. Obviously, that's how they chose

it. But it's the same food. And I

thought that's really interesting

because it's not about the calories and

carbs or fiber or whatever else protein

because that's exactly the same. It's

the processing that because the

processing is in some ways a

predigestion, right? So if you take

steel cut oats which still have a lot of

the structure of the oat

then you just grind everything to a fine

powder so that you can make it

instantly. Well that's changed it now

because you've sort of predigested this

food. The absorption is much faster. So

you're you're you can absorb all this

all the carbohydrates that are contained

within the oats instantly as opposed to

slowly as as you see with the steel cut

oats. So, I thought that was very

interesting because what it means is

that one of the things we really have to

focus on um is ultrarocessed foods. So,

cutting down not just the carbohydrates,

which I think is still a good step,

right? Because if you don't eat the

carbohydrates, well, they're not going

to have that insulin effect. So, cutting

down the sort of overall carbohydrates,

but the other thing, and I mentioned

this in the obesity code, um it's not

just about carbohydrates, it's also

about the processing. So that's getting

a lot more attention these days, this

sort of idea that we have to move away

from ultrarocessed foods and that's

going to make a huge difference to our

health and and that applies I think not

just to uh carbohydrates but some of the

the processing you see people talking

about the um seed oils for example

because that's a very highly processed

process that's a very highly processed

food as well. So you don't you don't

just if you think about olive oil, you

squeeze the olive and you get oil,

right?

>> Right.

>> That's not process. That's not that's

not ultrarocessed. That's not very that

is processed. That's not very much

processed.

>> Um as opposed to I don't know cotton

seed oil or

>> canola. There's a there's a video on on

YouTube how canola oil was made. It's

this whole industrial process just

>> industrial process man. It's a whole

thing. You got bleaching, you got

deodorization. Nobody even eats canola,

right? It's like it's not a real food.

It's like, but somehow you turned it

into a food. It was like cotton seed

oil. That's not so popular anymore. But

it's like, you know, cotton seeds were

just garbage, right? They used to just

throw it in the garbage.

>> Then they turned it into Crisco and then

sold it as food. Not because it was

healthy. It's because you could take

garbage and turn it and sell it, right?

Process it, then sell it to people as

food because it looked like food. But

that's the whole idea is that it's not

simply about the carbohydrates, but if

you want to feed all these cancers and

diabetes and so on, I think it's it

really is important to look at the um

the ultrarocessed foods because I think

that there's a lot there. I think

there's a lot of interesting science

that can be done. And I think there's a

there's a lot that's uh interesting like

these chemicals that we put in our

foods, you know, the the the

flavoring, the artificial flavorings,

dyes, do they have an effect?

Everybody's like, "No, because they have

no calories, all these bro science

calorie people." I'm like,

>> I think it's a lot more complicated than

that. You know, I think there's a lot

more going on with these chemicals than

just, oh, there's no calories, so it's

fine. It's like these people who say

about artificial sweeteners, it's fine,

right? It's like obviously you've never

treated somebody who drinks 20 diet

Pepsis a day because I'll tell you it

was not fine for that person when they

cut out the Diet Pepsis.

>> The weight just melted right off. Why?

Because I think the Diet Pepsi was

driving the sweetness, which was driving

the addiction, which was making her eat

and eat and eat and never feel full. I

think that's what was happening because

when she stopped everything went away.

It's like, "Oh, okay. You lost like 80

pounds doing nothing like except cutting

that out, right?" But people are like,

you know, people get so and this whole

artificial sweetener thing always drives

me crazy because it's like, yeah, most

people will be fine. Like, but it

doesn't mean it's okay, right?

>> Right. And and a lot of people talking

about it are these fitness guys who are

very active versus the average person

who's not active and metabolically

unhealthy. I I wanted to ask you

something real quick because you

reminded me to ask you this before we

wrap this up. What are your thoughts on

Italy for example having a longer they

have a longer average lifespan, less

diabetes. Um I think they eat 30% more

carbs than we do here. They have a

quarter of the amount of the gyms we

have in the United States. They've

banned glyphosate and these artificial

ingredients. Do you think that's the

biggest reason why they don't see this

the diabetes epidemic we see here in the

US?

>> I actually think it plays a big role.

Like if you look at like the way that

they make food in Italy, it's completely

different. It's it's actually stunning.

Uh they don't have this artificial like

these fruits for example. You go there

and all the watermelons have seeds and

all the grapes have seeds. So my kids

hated it, right? But it's like this is

but it actually tastes better and it's

actually more natural. So we have these

genetically modified things so that

things are sweeter and things are this

but the you know they're also somehow

not right. Um so it's not just about the

carbohydrates. There is something I

think in that whole idea of the

processing and you know this is what

always drives me crazy about these

longevity gurus and stuff right it's

like okay let's think about this for a

second I have tons of patients who are

like 90 years old 100 years old okay so

there are these just from my areas these

little Chinese people who are like very

old because we know that China Hong Kong

for example Japan they have very long

life expecties and it's like I'll tell

you what they're doing. They're eating

natural foods. They're socializing.

They're, you know, having, you know,

trying to balance their life with

movement, like not necessarily gyms and

stuff, but movement, right? So, they'll

do Tai Chi, they'll go out with their

friends and so on. And I think that's

very healthy. On the other hand, you

look at these longevity gurus and

they're like, "Take your rapamy and your

metformin, do an ice bath, breathe." And

like what the hell? Like my 95year-old,

you know, little Chinese person who's

completely healthy and looks like he's

60, right? He's not taking ice baths. He

hates ice baths. He doesn't want to be

cold. Like he's not going to the gym.

He's not doing all this grip strength

stuff. And he's not taking rapamy either

or metformin.

So all this stuff about longevity is

like okay but like you extrapolate out

from this but you got to get back to the

basics like you were talking about for

Italy it's like good food enjoyment

other thing you know have other things

going on in your life socialization you

know where does gratitude personal life

>> where does gratitude fall with that

>> oh oh huge because it's like if you're

happy with your life then you're going

to you're going to enjoy it and you're

going to be able to, you know, I think

it changes a lot of things like these

soft things that we talk about. I think

they're important, but the problem is

they're hard to measure, right? So, uh,

but I think they're so important like

community very important and in in the

United States, we we lose it a bit

because, you know, people move around

and you're not with your family, you

know, um, even people want to have their

giant 5,000 square foot house and

there's living alone, right? as opposed

to before people would have like three

generations

all living in the same house. Is it

crowded? Yes, it's crowded, but you have

a family, right? They get together

there. There's always somebody there.

You're not lonely all the time, right?

So, it's like, okay, well, maybe they

did something a little smarter

um in Europe, in Japan, and these places

than we did uh you know, here. And then

we rely on chemicals like this

ultrarocessing as opposed to sort of

natural foods. Like you go to Italy and

you eat these foods and there's like the

three ingredients in this meal, right?

It's delicious but it's like, you know,

it's like there's not that it's very

simple, right? And that's the way they

do things. And it's like maybe that's

good. Like we want all this complex

stuff, so we throw in all these

chemicals.

I don't know. I don't I think I think

there is something there. Like obviously

it has to be there there's a lot of

research that needs to be done into this

but you know I think we're sort of going

a little bit down the wrong path which

is like let's try to isolate resveratrol

and this is the whole thing because it's

in red wine. It's like well you know the

French people are socializing with like

they're getting together they're having

a good time they're enjoying life and

having red wine. It wasn't the red wine

that made them you know live longer.

Maybe it was the social interaction and

the your satisfaction with life that

really improved it, right? As opposed

to, oh, take your resveratrol and then

you're fine or take rapamy and

>> and they're watching the news and

they're angry with their taking their

res respirrol supplement. Very different

process there.

>> And the top five ways to improve

mitochondrial health with a bonus tip at

the end. The word mitochondria derived

from the Greek term mitos and condrian.

They mean thread and little granle and

together they refer to the shape of the

organel as grain-like. One of the

biggest jobs for the mitochondria is

energy production. The mitochondria

create energy inside of your body via

oxidative phosphorilation where a series

of chemical reactions take place inside

of your cells using a co-enzyme called

NAD which stands for nicotinomide

adinine ducleotide. And how this works

is you eat food and it extracts energy

from that food to create energy and burn

fat. Once loaded up with energy, NAD

reacts with proteins in the inner

mitochondrial membrane to derive the

production of something called ATP,

which is a denosine triphosphate, the

gasoline of your cell, if you will, the

energy currency of your cells. And ATP

is the rockar that help you produce

energy. I know that was a mouthful and

for some of you it may have gone over

your head. So, let me unpack that and

explain it in a very simpler way. We

receive the metabolism. This is how our

metabolism works. We use different

energy sources. They're called

substrates. The main ones in terms of

the food you eat are amino acids from

protein, carbohydrates with glucose, and

fatty acids from fats. The mitochondria

receive that produce energy. You feel

good. You burn fat. You live a long

healthy life. However, many people have

mitochondrial

dysfunction. And take a look here on the

screen all of the diseases and symptoms

that are a manifestation of poor

mitochondrial function. So, I'll list a

few of them, but you can read them for

yourself. ADD and learning issues

especially in children, diabetes,

epilepsy, cancer, heart disease,

Alzheimer's Parkinson's cerebral

pausy, psychiatric disorders. As a

matter of fact, we just had Dr. Chris

Palmer on this channel to talk all about

the link between mitochondrial

dysfunction and mental illness,

unexplained kidney disease, hearing

loss, leaky gut, gastrointestinal

disorders, and I can go on and on and

on. I think we could agree to this. A

lot of health experts out there are are

arguing about eating plant-based, no

eating keto, eating carnivore, high

protein, low protein, keto, no keto,

calories in versus calories out. There's

a lot of debate. One thing I believe all

health experts could agree about, is

that the mitochondria are the name of

the game. If you could get your

mitochondria healthier and reproducing,

which I'm going to show you how to do so

on today's lesson, you're going to feel

better regardless of your age,

regardless of what symptoms you're

dealing with, and regardless of if

you're doing keto or not. So, you can

see on the screen here what a healthy

mitochondria looks like. It produces

energy and less free radicals, less

inflammation. But when the mitochondria

is inflamed and dysfunctional, it

actually increases inflammation and

produces less energy. This is because

there is a dual role to the

mitochondria. It is not just the

mindless energy factory dumping energy,

producing energy. Oh, there's an

intelligence to your mitochondria. And

Dr. Robert Navio has amazing research on

the cell danger response. So, here's a

recent study showing the cell danger

response in biology, the new science

that connects environmental health with

mitochondria and the rising tide of

chronic illness. What this means, I'll

show you another illustration here, a

little graphic from my friend Dr.

Jockers, the mitochondria are well known

for its energy production. We just made

that case. But the CDR, the cellular

danger response, is a dual role of the

mitochondria as energy sensors and cell

defense agents. When the mitochondria is

in this cell danger response, also

called wartime metabolism, it lowers

energy production and increases

oxidative capacity. When you feel

fatigued and inflamed, it's actually a

purposeful response from the

intelligence of your mitochondria to

protect the cells and tissues from the

body due to infections, toxins,

chemicals, and trauma. All right, let's

unpack that. This means when there's too

much stress going on in your body from

the food you eat, the thoughts you

think, maybe your environment, the

mitochondria purposefully, all for the

sake of survival because survival is the

number one priority for the innate

intelligence. The mitochondria

purposefully lower energy production to

handle that threat, that stress. And

then when the threat is gone, it should

ramp back up into energy production and

go into this what's called peace time

metabolism. Perfect example of the CDR

is longcoid symptoms. And I might get

flagged here by even mentioning that

word, but think about this. If you've

ever had COVID and you got sick from it

and you still have symptoms from it,

they're called long haulers. You

probably know somebody who does. This is

exactly what's happening. It's a cell

danger response. The threat was the

virus. Your body maybe had that virus

for a week or two. the virus left, but

your body was already so toxic, so

inflamed, your stress bucket was already

so high that even though the stress is

gone, it triggered this cell danger

response and the mitochondria get locked

into the cell danger response, aka the

wartime metabolism. So, what we want to

do is remind it it's okay, you're safe.

Let's get back to energy production, to

helping you feel amazing, helping you

burn fat. And that's what this video is

about. I'm going to share with you five

methods to do so and a bonus. Digging

into the research on the mitochondria,

I'm just so fascinated by it. These are

amazing little bacteria in your cells.

And here are some really interesting

facts on the mitochondria that you

probably have never heard of before.

First fact is that you get your

mitochondria exclusively from your

mother. Unlike your DNA, where you share

your genes of your mom and your dad, not

the case for the mitochondria. You get

them all from your mother. So ask your

mother or look at your mother and see

how healthy she is and that'll determine

if you were born with healthier

mitochondria or not. Another interesting

fact is that the cells inside of your

body that are the most important for

survival and energy production that are

metabolically active are the cells that

have the most mitochondria. And I

believe God designed this really

magnificently. And I always say you are

a masterpiece because you're a piece of

the master. Here's a perfect example of

such. Most cells inside of your body

that are not important for survival,

that are not metabolically active, maybe

have a few hundred mitochondria in a

single cell. But then we have the cells

that are so important for survival that

have a high concentration of

mitochondria. For example, there are

regions in your brain that have about 2

million mitochondria in a single cell.

Eyeballs are also the eyeball cells are

loaded with mitochondria. The heart

loaded with mitochondria, the ovaries,

the testicles loaded with mitochondria,

hundreds of thousands, tens of thousands

of mitochondria in a single cell. Why?

Those are the cells that are most

important for survival. The brain, you

got to be able to focus and think to

catch your predator or your prey, I

should say, or run away from your

predator. Your eyes, you need to be able

to see them. Ovaries and testicles,

reproduction, survival is the name of

the game. That's how important the

mitochondria are. Another fact is that

the mitochondria fuse together. This is

where the intelligent comes into play

and communicate with different organs in

your body. For example, your adrenal

glands could talk to the brain and vice

versa. That's how sophisticated these

mitochondria are. They are magnificent.

The mitochondria produce 95% of your

body's energy. And studies show that 56

to 70% of the mitochondria is lost and

damaged by age 70. Every cell inside of

your body has mitochondria except the

red blood cells. In one aspect, the

mitochondria are technically alien

organisms inside of our bodies. The

mitochondria possess their own DNA

called MTDNA, giving them an independent

genome. They operate much like bacteria,

but the kind of bacteria working in

harmony with your cells in a mutual

symbiotic beneficial relationship. In

addition, you have a cell membrane. You

also have an inner mitochondria and an

outer mitochondria membrane as well. And

the inner membrane contains a high

amount of amino acids about 70% amino

acids. These are the proteins that are

involved in oxidative phosphorilation as

well as the transport and certain

metabolites. And I'm about to share with

you the five best ways to enhance

mitochondrial function. But I think it's

important to talk about the things that

are disrupting and killing our

mitochondria. So here's a list of the

things that destroy your mitochondrial

health. Number one, heavy metals. Lead,

aluminum, mercury. You want to make sure

you live a low toxin-free life and your

detox pathways are open, eliminating

these heavy metals that are all over the

place. Number two, a high sugar, high

processed carbohydrate diet. The average

American is consuming about 300 gram of

carbs per day that will destroy your

mitochondrial function. Number three,

pesticides like glyphosate. These are

mitochondrial poisons. And in studies,

they give cells and mitochondria

glyphosate and it poisons them and kills

them right away. You'll commonly find

glyphosate on crops such as corn, soy,

coffee, and wheat. Next, we have

industrialized seed oils, aka vegetable

oils, aka linoleic acid, aka

polyunsaturated fatty acids. There are

nine of them that are really

inflammatory and the mitochondria have a

hard time using them as an energy source

and they actually create a lot of

inflammation around the mitochondria

membrane and the cell membrane. So,

those are going to include canola, corn,

and cotton seed oil, soybean, safflower,

sunflower oil, rice brand oil, grape

seed oil, and refined peanut oil. And I

would throw in a tenth, which is fish

oil. Then we have alcohol. Yes, alcohol

is a toxin to the body. I don't care if

it's the healthiest alcohol in the

world. It will kill brain cells. It will

disturb the mitochondria. So, limit or

avoid alcohol intake. Then we have

antibiotics. These are also poison to

the mitochondria. Antibiotics kill

bacteria, right? Bad bacteria. We just

made the case that your mitochondria are

bacteria, really important bacteria. And

studies show that antibiotics mess up

the mitochondria. And keep in mind,

you're not only getting exposed to

antibiotics by the prescription you

take. It's by also eating these feed lot

animals, beef, pork, chicken that are

not organic, that are not treated well.

They're pumpful antibiotics. It's stored

in their meat. We consume them, and then

it goes into our bodies as well. Okay,

now let's get to the juicy stuff. The

five ways to enhance mitochondrial

function. What they all have in common

is something called mitoormesis.

That means they're all going to stress

your mitochondria. That might sound like

a bad thing, but there's a principle

called hormesis. And hormesis means

essentially what doesn't kill you makes

you stronger as long as you adapt to it.

And I'll explain how you know if you

adapt to these stressors. Now, if I had

two glasses of water in front of me. As

a matter of fact, let's do that. I'm

going to just snap my fingers and I'm

going to return with two glasses of

water. Check this out. Boom. There you

go. Okay, so two glasses of water. This

one right here, the water is full to the

top. Meaning, if your stress bucket is

full and you have trillions of stress

buckets, they're called your cells,

which the mitochondria live in. Then

there's so much shaking we can do before

this over overflows and starts spilling.

But this cup, you can see the water's

towards the bottom. So this person has a

low stress bucket, meaning we can shake

this even more and shake it and it's not

going to spill. We're not going to get

symptoms. We're going to feel great. So

depending on how much stress you have in

your bucket will determine how many of

these tips you could follow and how

aggressive you could follow it. We want

to stress the body, but if you're

already stressed, we got to go low and

slow until we start depleting this and

then we can start doing more stressors.

So just keep that in mind. And how you

know is as you follow these tips, you

should feel better. You should have more

energy, better sleep. If you feel like

if the opposite is happening, then

you're probably this guy right here who

has a lot of stress and you want to just

slow it down a little bit. So when I

refer to mitoormesis, that is hormesis

as it pertains to the mitochondria. When

you stress the mitochondria in a healthy

way and then recover and adapt, it's one

of the best ways to create healthier

mitochondria and it creates a process

called mitochondrial biogenesis where

the mitochondria duplicate and duplicate

so you have more energy and you feel

good. The first way to enhance

mitochondrial function is movement. And

there are specific exercises and yes

exercises a stress but again you do the

right amount and recover you benefit you

do too much you lose that benefit. The

three exercises that I want you to do

that stress the mitochondria and create

an adaptation for healthier mitochondria

here's something I want you to write

down in your notes or put it in the

comment section down below. When you

stress your body and stress your

mitochondria good cells they get

stronger and bad cells bad mitochondria

they do not adapt. The body gets rid of

them. So the three exercises that create

a healthy stress are sprints, compound

movements, and walking. So sprinting,

this is not something you want to do

every day. Maybe twice per week max. All

out sprint. 20 to 30 seconds of a

sprint. You could also be on your

bicycle and that could be your form of

sprinting in case you have bad knees. 20

to 30 seconds allout sprint, one minute

recovery. Do that about five rounds.

That's one workout session. And then do

that one more time throughout the week.

That'll cover that part. That also helps

with burning visceral fat, belly fat,

love handles, etc. Now, compound

movements are the second tip. Compound

movements recruit multiple joints and

muscles at the same time versus isolated

movements. Isolated movements would be

like a bicep curl or a leg extension.

Yeah, you're going to, you know, really

um fine-tune those biceps or different

parts of your legs, but it's not going

to give you the biggest bang for your

buck. Compound movements recruit

multiple joints at the same time. So, my

three favorite are push-ups or bench

press, squats, either body weight or

weighted squats, and shoulder press.

Those will give you some really good

mitochondria. And the third I mentioned

is movement. That means walking. Aim to

get 10,000 steps per day. If you hit

that marker on a consistent basis,

you'll create healthier mitochondria.

The second way to enhance mitochondrial

function is ketosis. Ben, you're going

to talk to me about the keto diet.

That's such a fat diet. Well, here's the

thing. Keto is not a fad diet. It's not

even a diet. It's a metabolic process.

So, it's not a fad. This is a fact.

There's nothing new about keto. It's

just nuanced or new to some people. But

ketosis is a metabolic process that your

mitochondria love to use. You have two

main options for fuel in terms of your

energy systems. Either you're burning

sugar and glucose or fat and ketones.

Studies suggest that 93% of adults here

in the United States are metabolically

unhealthy. Their mitochondria are

dysfunctional. they're essentially in a

keto deficiency. And here's the

difference between your mitochondria and

the energy it produces when it's burning

sugar or ketones. When it's burning

sugar, also called glucose, it creates

about 32 to 36 of those ATP molecules.

That's the energy currency, which is

okay. But compare that to the

mitochondria that's using ketones. It

produces over 130 ATP molecules. That's

400% more energy when you're in ketosis

versus when you're not. That's because

ketones signal and communicate to your

mitochondria to create mitochondrial

biogenesis, the creation of new

mitochondria. And it does this by

stressing your mitochondria. There's a

huge benefit here. And I have a whole

bunch of videos here on my channel about

keto. We teach going in and out of

ketosis called ketolexing. I wrote an

entire book about that called Ketolex.

It's a bestselling book which you can

get over at ketolexbook.com.

The goal is to use this metabolic

process from time to time with the

benefit of more energy. It raises your

basil metabolic rate as well, meaning

you burn more calories without having to

count a single calorie. So, ketosis is

amazing for the mitochondria. The third

tip is fasting. And I know when I talk

about fasting and you if you haven't

practiced fasting, it sounds like I'm

asking you to hold your breath for 10

minutes. The way I share how to do it

and when you pair it with keto, you feel

amazing during your fast. Fasting is

another stress to your body, another

stress to your mitochondria. When you

are not fasting, like the average

American who eats frequently throughout

the day, I don't know if you knew this,

but the average American eats 17 to 23

times per day. Uh, Ben, you sound like

you're making that up. That's a madeup

stat. Well, here's my definition of

eating. Every time you raise glucose and

insulin, every time you start the

digestive process. So, that could be a

full meal or it could be a snack. So,

the average person is not sitting down

at a table and eating a full meal 17 to

23 times per day, but what are they

doing? They're grazing. Even if it's a

healthy snack, it creates glucose and

insulin spikes. It creates digestive

process. And I would argue that it's not

that we're eating too much, it's that

we're eating too frequently. So, when

you eat too frequently, when you're not

practicing fasting, there's too much

energy supply for what the cell needs.

And this breaks up the communication

between the mitochondria. This is called

mitochondria fragmentation. High blood

sugar levels and high insulin levels are

damaging your mitochondria. It's a fast

way to age yourself. What's the

solution? Fasting. And I'm going to give

you a schedule that really achieves

healthy mitochondria. There are three

ways to practice fasting the right way

that I'll outline for you in a second.

But here's what happens. There's a

process called mphagy. You might have

heard of this process called autophagy.

The Greeks call that eat thyself, a

self-eing process. This sounds wicked,

but the body does go through this

process. When you don't have food

energy, your body needs to get energy

from somewhere. So, it turns on

autophagy to look for damaged cells and

damaged mitochondria for that energy.

This analogy is going to make a lot of

sense for how this works. Imagine a

refrigerator. You open up this

refrigerator. What do you see? You have

groceries inside of that refrigerator

that all have an expiration date on

them. But let's say instead of using

those groceries, you let them expire and

you just push them towards the back of

the fridge and you go to the grocery

store and buy new groceries with newer

expiration dates and put them in front

of the old groceries and close that

door. That's going to be a disgusting

environment. Disease will manifest in

that environment. Guess what? Your cells

and your mitochondria also have

expiration dates just like the

groceries. And when you fast, you

activate a process called autophagy and

mphagy, which is the metabolism and the

innate intelligence's way of looking for

those expired groceries and getting rid

of them. Super powerful. So, the three

ways to practice fasting to achieve

healthy mitochondria are the following.

A daily 186 schedule with that eating

window being earlier in the day. What

does all this mean? That means out of a

24-hour period, for 18 hours, you're in

a fasted state. no food. You're having

water electrolytes coffee tea no

food. Then you have a six-hour eating

window where you have your two to three

meals, lower carbohydrate, insulin

friendly meals. It could be keto meals

or just low carb meals. And you do that

on a daily basis. And if you had your

eating window between 8 a.m. and 2 p.m.

and then fasted outside of that, you'll

get the biggest bang for your buck. Now,

what you want to incorporate once a week

or once every other week is a 24-hour

fast where you just go one day out of

the week in a fasted state for 24 hours.

So, that could mean Sunday you're done

eating at 2 p.m. and then you fast all

the way until Monday at 2 p.m. until you

break that fast and have your first

meal. 24 hours of fasting, you just get

more of this mphagy process. Now, the

third method is more extreme, and you

want to probably do this if you're more

of an advanced faster, but it's a 48

hour monthly fast. So that means you go

two days without food. So let's say that

same Sunday example, you're done eating

at 2 p.m. Sunday. You go all the way

until Tuesday at 2 p.m. to break the

fast. That's 48 hours of fasting. A lot

of mphagy. So those are the three ways

to practice it. Use it with caution

because fasting is a powerful tool. Just

like a chainsaw is a powerful tool. You

got to know how to use the chainsaw. You

have to read the user manual. So I have

a lot of videos here on my YouTube

channel on fasting. Just search for it

on my channel and you'll learn more

about how to do fasting the right way.

Or even better, you could get my

best-selling fasting book. You could see

it right there, called the fasting

intermittent fasting cheat sheet for

free. I answer the top 20 questions on

fasting and give you different methods

for fasting. I answer all the questions

and back it up with science. And you can

get this for free by heading over to

fasting cheat.com. I will drop a link

for that in the notes down below as

well. And yes, I did I did notice my

chain was uh mixed up with the mic. So

we we fixed it, so no need to comment.

Okay, the fourth method for enhancing

mitochondrial function are two specific

antioxidants that the mitochondria love

and certain vitamins and minerals that

really enhance mitochondrial function.

So let's start with the vitamins and

minerals. Your mitochondria love

copperrich foods. This is needed for

cellular respiration. Where do you get

copper rich foods? My favorite organ

meats and B-pollen. Organic B-pollen.

What depletes copper? Non-organic foods

that are loaded with glyphosate. Like we

mentioned before, corn, soy, wheat

products, coffee, and alcohol,

especially wine in the United States,

vitamin A is also important for the use

of copper. And you could get uh high

quality sources of vitamin A through

organ meat as well, beef, liver, and

also parsley and chibives. And then

magnesium is also important for this

synergy of copper and mitochondrial

cellular respiration. So you want to aim

to uh supplement with 400 to 600 milligs

of magnesium on a daily basis. And then

I mentioned the those two antioxidants.

As a matter of fact, there are only two

antioxidants the mitochondria could use.

And those are glutathione and melatonin.

Huh, I thought melatonin was for sleep.

Yeah, it can be, but it's way more than

that. It's really powerful for the

mitochondria. So, you might want to

consider supplementing with melatonin

and a high quality glutathione. Most of

them are not good and don't even work.

The one I use for glutathione is called

GCEL from systemic formulas and you can

get theirs over at

ketoampsupplements.com.

And for melatonin, I use a product

called Sandman, which is a suppository

of highdose melatonin by my friend Dr.

John Laurance. And we'll drop a link for

that you to get that down below as well.

And then lastly on this tip here is that

the mitochondria use two main sources

for energy and that's going to be amino

acids, of course, ketosis, ketones, we

spoke about that, but also minerals.

Now, you could get high quality amino

acids by eating high quality meat. We

already discussed that. Minerals is a

challenge because the body doesn't make

minerals and our crops are depleted in

minerals. So, I personally supplement

with bee minerals that have high quality

fobic and hemic acids. Really, really

healthy for the mitochondria. They also

could help remove and chilate glyphosate

from your cells. And we'll drop a link

for Bmin Minerals. Uh the link is

bminerals.com/toamp.

And our coupon code with them is keto to

get a nice discount. All right, tip

number five. This is my favorite tip by

the way. How you feel, your thoughts,

emotions, and feelings, they change the

state of your mitochondria. It is so

important to find out what is important

to you, your purpose, and to live on

purpose with that purpose. There was a

book that came out in the late '8s

called Recovering the Soul by a medical

doctor named Dr. Larry Dossi. In this

book, they determined, there was a study

in this book that showed that Americans

suffer their first heart attack 85% of

the time Monday morning between 8 and

9:00 a.m. What's the significance of

that? That's when they are in a stressed

mental state going to a job they hate.

That's how important it is to do what

you love, to live on purpose with your

purpose. So, how else does our

psychological state influence our

mitochondria? This is a very fascinating

study by Dr. Martin Pequard alongside

Alyssa Epel from UCSF. I'll drop the

study down below, but here's what the

study showed. They asked the question,

"Do people who feel more positive and

grateful have healthier mitochondria

versus those who feel negative and don't

practice gratitude?" Isn't the

mitochondria health driving how we feel?

Or is it how we feel driving the

mitochondria health? This study used

something called MHI, which was a

mitochondrial index, a health

measurement for how healthy people's

mitochondria were or how unhealthy it

was. And it showed, check this out,

elevated positive mood at night was

associated with higher MHI, healthier

mitochondria. And nightly positive mood

was also a mediator of the association

between caregiving and MHI. So the study

was done on caregivers. And if you ever

saw a caregiver or have been a

caregiver, you know how challenging it

is mentally draining to care for

somebody who's sick and essentially on

their deathbed. So it showed that those

who practice gratitude put themselves in

a positive state the night before had

healthier mitochondria the next day

during their caregiving. Suggesting for

the first time in humans that

mitochondria may respond to proximate

emotional states within days. This is

why I call gratitude the practice of

gratitude vitamin G the strongest most

powerful vitamin in the world. There are

so many studies showing what it does for

your health but this is showing you what

it does for your mitochondrial health.

Vitamin G is so important. Gratitude is

so important. You want to feel that

gratitude and take a healthy dose of it

every day. There's no upper limit. It's

free. And when you're in a stressful

state, an angry state, a stressful

thought makes your heart beat faster.

When your heart beats faster, there's

more energy consumed by the

mitochondria. You stay there in a

chronic state, chronic fatigue happens.

You feel wiped out and fatigued and

tired. That's how important it is to

control those thoughts and feelings and

actions. And Dr. Bruce Lipton, who's a

worldrenowned cell biologist, I've

interviewed him on my metabolic freedom

podcast. He's proven that your thoughts

are a frequency that have the ability to

communicate with your DNA and your

mitochondria DNA, by the way, to signal

to them to produce certain proteins. If

it's a hateful, angry, resentful

thought, the proteins that are produced

are inflammatory, depleting your energy

production, shortening your tieumirs,

which damages your DNA, damages your

mitochondria. But if it's a vitamin G

thought, a grateful thought, a loving

thought, an abundant thought, same

signal is sent, but now it's an

anti-inflammatory protein. you feel good

and you look good. So, if you have

60,000 thoughts per day, which by the

way, the average person does have 60,000

thoughts per day, that means you have

60,000 opportunities to put your body in

a healing state every single day. The

greatest health tip you will ever learn.

Let's discuss the bonus tips. There are

two of my favorite bio hacks that create

mitosis and healthy mitochondria, fat

loss, something called brown fat, heat

shock proteins, cold shock proteins. And

so the first one is cold exposure. And

you could do cold exposure through

different methods and modalities. You

could simply walk outside on a cold day

without a coat on. You could take a cold

shower, a cold bath, cryotherapy, cold

jump into a cold body of water, or my

favorite way, jump into a cold plunge. I

actually have a cold plunge. When you

jump into a cold plunge, the

mitochondria have to adapt to that

stress. It creates vaso constriction

short term. And that stress forces the

healthy mitochondria to adapt and

duplicate, create brown fat, which is

great. It's fat that is loaded with

mitochondria. And then when you get out

of that tub, the cold exposure, now you

vasoddilate and you get the amazing

benefits of a dopamine uh increase. You

get the amazing benefits of growth

hormone surge. But what it does for your

mitochondria is so powerful. And what's

the optimal range for cold exposure to

harness your mitochondria? 11 minutes

per week seems to be the ideal total

time. And the temperatures should be

anywhere between 39 and 60° Fahrenheit.

Aim to get 11 minutes total each week to

get the benefits from cold exposure. I

personally use the plunge from

plunge.com.

You can check them out and use my coupon

code ketoamp to get a few hundred off

your plunge. Head to plunge.com and use

the coupon code keto camp. I'll drop it

down below. Then we have heat therapy.

Different ways to do heat therapy. Hot

shower. Sauna is what I'm referring to

here. There's dry sauna, steam sauna. I

personally use a an infrared sauna. That

just means it has different infrared

spectrums. Uh infrared, far infrared,

near infrared, mid- infrared. And what

heat therapy does, it's a stress again,

but it's a it's a vaso dilation versus a

vaso constriction from the cold. And it

creates heat shock proteins which

actually help your mitochondria adapt

and get stronger. What did I say

earlier? Good cells get stronger, good

mitochondria get stronger, and the bad

ones don't adapt. And heat therapy is a

great way to do that. So with sauna,

what is the optimal time for that? And

the length and the temperature. Well,

the temperature could range between 130

degrees Fahrenheit to up to 200°

Fahrenheit. The cool thing about an

infrared sauna, it doesn't have to be as

hot and you still get a lot of the

benefits and it's actually comfortable.

So you want to get about 20 to 30

minutes each session, three to four

times a week of hot therapy. If you want

to check out the infrared sauna I have,

it is badass. Head to the link in the

notes down below and use the coupon code

keto camp to get o up to $600 off your

products from Sunlighten.

>> Everybody knows that the best way to

extend lifespan and health span is

calorie restriction. And almost

everybody knows that calorie restriction

is a non-starter

um as a as a useful method. Even my

friend Walter Longo knows that calorie

restriction isn't going to work. Mhm.

>> Uh, nobody will do it. It's miserable.

>> Yeah. Yeah. You'll feel miserable. I

mean, the Biosphere 2 project showed

that right?

>> Yeah. Yeah. And actually, his mentor was

Ray Walford, um, who, uh, was a

pathologist from UCLA. And Ry thought

this was the greatest thing that ever

happened to his research because these

guys literally starved to death. Uh,

they lost uh, 30% of their body weight

in their first six months and

>> their organs shrunk as well, right?

everything everything went bad. U but

and sadly Ray Walford who was really the

father of calorie restriction uh died as

what I consider a young man in his 70s

and since I'm now in my 70s I consider

that a young man.

>> So that that's not a good idea. But Dapo

said you know I think we've got this all

wrong. calorierestricted animals are

profoundly hungry and for obvious

reasons and in experiments we control

when their food is put out. And I have a

feeling that when you're really hungry

and somebody puts your bowl of food in

your cage, you're going to eat it really

quickly and then you have to wait till

the next day for the next bowl of food.

So he designed an experiment that took

the Reese's monkey studies from the

University of Wisconsin and the National

Institutes of Aging and designed a study

to see if it was really the calorie

restriction or it was the time of

feeding that made the difference. And

what he found, I'll really summarize it

quickly. If you take animals and give

them a full day's calories, but put it

out at 3:00 in the afternoon, they'll

eat it actually fairly quickly, and

they'll go a very long time, about 12

hours without eating, which for a rat is

a very long time.

>> Yeah.

>> If you give animals kind of food

throughout the 24 hours, the same amount

of food, they'll kind of nibble on it

all day and all night. So when he looked

at metabolic flexibility, which kind of

started our conversation,

only the animals that were given their

food at 3:00 in the afternoon and ate it

fairly quickly had metabolic

flexibility. They could change from

glucose to free fatty acids. The animals

that ate all day at night didn't have

any metabolic flexibility.

Point number one. Number two, the

animals that had their timerestricted

eating um lived 11% longer than the

animals who ate the same amount of food

but ate it throughout the day. For

humans, that's a 10year benefit.

>> Amazing.

>> And the really cool thing is the animals

with the timerestricted eating didn't

develop amaloid plaques in their organs

or the brain. And these animals tend to

die of liver cancer, interestingly

enough. and they had far less liver

cancer. So that's now been proven in

humans with the Italian athlete study

which I profile in this book which I

think is you know humans want to know

about humans and what's really yeah

what's what's really exciting is you

take Italian cyclists and you put them

on a training table where everybody has

to eat the exact same food and you do a

three-month study and all you do is

change time of eating. So, one group

they eat breakfast at 8 o'clock in the

morning. They eat lunch at uh four

o'clock in the afternoon and they have

dinner at uh 8 o'clock at night. Sorry,

lunch at 1:00 in the afternoon.

>> 818

>> 818 12-hour eating window sounds normal.

The other group eats break fast

breakfast at 1:00 in the afternoon, has

lunch 4:00 in the afternoon, has to

finish dinner at 8:00. 7-hour eating

window followed for three months. The

punchline is only the athletes in a

7-hour eating window lost weight. They

actually lost a lot of weight. The

12-hour guys didn't change their weight.

>> They had identical athletic performance.

And here's the best part. The athletes

on the 12hour eating window had a normal

insulin-like growth factor one, IGF-1.

the athletes on the seven-hour window

plummeted their insulin like growth

factor one. And if you follow me and

other research, IGF-1 is probably our

only decent measurement of mTor

activation. And people, super old people

in my practice and other practices have

really low IGF-1s.

And people with really high IGF-1s,

number one, don't live very long.

>> Yeah, bodybuilders. Thanks for and they

get a lot of cancer folks

>> and we see that in my practice all the

time. In fact, it's amazing the number

of people with cancer who have elevated

insulin levels and elevated insulin like

growth factors. These are growth

hormones and there's nothing in us we

want to grow once we're grown.

>> Yeah.

>> Nothing.

So, I mean, that's so exciting that

here's a human study that actually, you

know, proves uh Dicapo's research that

son of a gun, it's restricting the time

of eating. So, now let's get back to

ketones. So, what's happening? So, a

normal person, and these athletes are

normal people, they, you know, they've

got metabolic flexibility,

they would start making ketones 8 hours

after they stopped eating. and they'd

ramp up their ketone production at about

12 hours.

But the athletes who were waiting till

1:00 in the afternoon, they've got

another five hours of ketone production

compared to the athletes that broke

their fast at 8:00 in the morning.

>> So, five more hours of mitochondrial

compl.

now explains why those guys got what got

weight loss and it now explains why

their insulin like growth factor is

actually improved.

>> Interesting.

>> Yeah. And so it it all when you start

looking at this go son of a gun that's

how this works. That's I always want to

find out the mechanism you know I can

for instance when we started this years

ago we all knew that hormesis was really

good for you. That which doesn't kill me

makes me stronger. We had no idea why

that was. We knew it existed. Uh I

suspect Hypocrates had no idea why all

disease begins in the gut. Maybe he

knew. We now know why he was right. But

it's the same thing with hormesis. It

turns out and the book talks about this.

All these things that are hormetic foods

or hormetic practices

all come together in just one thing.

They all uncouple mitochondria. And

that's actually what's so cool and

>> so cool. Yeah. So fascinating. We and I

talk a lot about hormesis, but now I'm

viewing it from an entirely different

lens thanks to you. Um, so that is so

just the awareness for those listening

and watching right now like this might

be the reason why you can't lose weight

on keto. This might be the reason why

you don't feel great on keto and why

you're struggling. It's it's all about

the mitochondrial uncoupling. So let's

talk about I know your book has several

ways to do this, but I want to I want to

talk about a few of them, right? So I

have a few of my notes here. My favorite

is the MCTs, right? And I love and I

didn't realize this. I learned this from

your book, but it's funny because I've

been telling all my students to add more

sheep and goat dairy and get rid of the

cow dairy. And I found out through your

book that 30% of sheep and cow and goat

dairy is MCT. So explain that how that

helps.

>> Yeah. So it it turns out, you know, so

MCTs are this really cool fat that

aren't absorbed in the way normal fats

are. They go directly through the wall

of our intestine to our liver where they

are automatically converted into

ketones. So number one, you could have

insulin resistance. You could have

metabolic inflexibility. You could take

four weeks to generate ketones by

following a ketogenic diet

>> or

>> or you could take MCTs

and generate ketones. And it's been

shown in humans, and I document the

studies, that a tablespoon of MCT oil

will have you within a half an hour

generating adequate amounts of ketones

to begin uncoupling mitochondria. So,

what better way than, you know, if MCTs

are easy to take, you can mix it in

salad dressing, folks. Uh, some women

really, you got to go slow. Quite

frankly, a lot of my female patients

liquid MCT stomach.

>> Yeah.

>> And and diarrhea. Yeah.

>> Interestingly enough, in my practice, I

see that the powdered MCTs work better

for women. And there's a number of MCT

powders out there. Uh we put them in the

women's coffee and that seems to work

well. But you can get a lot of MCTs by

having goat or sheep yogurt or goat and

sheep cheese. Now, here's one. It didn't

make it into the book, and I I wish I

fought for it. Um,

>> let's share it now.

>> Well, we all know about blue zones

thanks to Dan Butner. And quite frankly,

I'm the only nutritionist who spent most

of my career living in a blue zone,

Lolinda, California. So,

>> that's right.

>> I don't know what I'm talking about, but

So, two of the blue zones are quite

interesting. Sardinia and the Nagoyan

Peninsula of Costa Rica. And Dan makes a

big point that they eat a lot of bread

and grains. The the Ngoyan Peninsula

eats a lot of corn and beans. And he

makes a case that it's the beans and

corn. Well, not so fast. It turns out

Sardinia has two regions, the

mountainous region and down by the coast

and kind of nothing in between. It's

only the folks who live in the

mountainous region that have extended

longevity. So what do those guys do up

there? Turns out they're goat and sheep

herders.

>> The folks down by the Mediterranean Sea

are not goat and sheep herders and they

don't eat goat sheep cheese. They eat

fish. So when there's papers published

that the longevity benefit is from the

MCTs from the goat and sheep cheese

uncoupling their mitochondria and they

don't get it in the in the in the sea.

Let's go to the Nagoyan Peninsula.

All of Costa Ricans eat a lot of beans

and corn. That's their diet. What's so

unique about the Nagoyan Peninsula?

Want to guess?

>> They're they're goat and sheep herders.

And there's a beautiful paper showing

that the benefit of the goat and sheep

cheeses and yogurts offset the bad part

of the corn and beans. So here we have

two blue zones that actually we can

attribute their longevity to the goat

and sheep cheese. Other fun fact when I

moved to Linda I was shocked that the

Adventist diet is 50% fat and most of

the fat comes from cheeses. Uh fun fact,

who knew? So

but at least two of them are goat and

sheep cheese. um that are the they're

actually causing the benefit.

>> That's so interesting. Oh man, I mean we

have just like seven minutes to go. I

could talk to you for hours. In your

book, you also talk about other MCTs or

I should say um other ways

>> uncoupling.

>> Uncoupling. Yeah. Which is interesting.

The book title is great and it is about

keto, but it could essentially be

called, you know, uncoupling and

learning all about the mitochondria. You

could have like changed the title and

talked about that.

>> True. True story. I really wanted this

title to be u the title was going to be

the key to life comes down to just one

thing and it's not what you think

>> and it's uncoupling.

>> Yeah.

>> And you're right. Um

>> this this is a longevity book hidden in

a keto book. And I think that's why you

and me probably are so excited about the

benefits of ketones and a ketogenic

diet. But I think this book takes it to

the next level because

what I want for people and what I've

base my career is, I want you to have a

diet you can live with literally and

figuratively. And I think you and I know

that for so many people particularly I

take care of a lot of vegetarians and

vegans and a ketogenic diet is basically

a non-starter for all of them. But you

can get all the benefits that ketones

bring you with lots of other ways to

accomplish the same thing. For instance,

I'm uncoupling my mitochondria right

now. Now I have a big glass of tea and

tea is actually a great mitochondrial

and coupler. Coffee is a great

mitochondrial and coupler. Uh extra dark

chocolate great mitochondrial coupler.

In fact, so many of the things that we

think of as healthy uh when you actually

look at the literature, their mechanism

of action is uncoupling mitochondria.

>> Yeah. Yeah. And you have an entire list

of your book of other I'm not going to

give I'm not going to give it away, but

>> I know there's there's plenty.

>> Um, before we wrap up the conversation,

I want to touch upon melatonin real

quick and then I want to talk about why

we see insulin resistance with long-term

ketosis. So melatonin is another way you

said it's one of the two antioxidants

that have the ability to actually

penetrate the mitochondria membrane. Are

you putting glutathione in the same

category of as superoxide dismutase?

>> Uh, yeah. It's it's in the same

category.

>> Got it. Okay. So melatonin, you also

have a list of melatonin foods that you

could eat and and what about

supplementation with melatonin? What are

your thoughts on that?

>> That's a great question. Uh first of

all, pistachios actually have the

highest melatonin content of any food.

There's actually some interesting

research that I cite that the

Mediterranean diet and the French

paradox actually get their benefit by

the melatonin content of olive oil and

red wine and also actually mushrooms are

full of melatonin

>> and vitamin D. Yeah.

>> Yeah. And I Yeah. And I argue in the

book that we've um we've associated

melatonin with a sleep hormone, but in

fact melatonin comes out at night

because it is the major mitochondrial

repair hormone, antioxidant. And so it's

there at night not to put you to sleep,

but to actually repair mitochondria.

I'll give you a personal example that I

talk about in the book. Uh well, a

family example. We have a a very old

large female Labradoodleal whose name is

Pearl. And a year and a half ago, Pearl

couldn't pee. She had to strain to pee.

And she doesn't have a prostate, folks.

Um, and I mean, she literally could not

urinate. And we took her to the vet, and

the vet does an ultrasound. And she

said, "I got horrible news. Um, she's

got inoperable

stage four bladder cancer. It's blocking

her ability to pee.

uh we'll get you in touch with a

veterary oncologist, but the other

option is we just put her to sleep. And

I said, "Oh, geez, I know all about

treating cancer. Thank you very much for

this information." So, I put her on my

uncoupling program with supplements,

>> which includes this dog takes 48

milligrams of melatonin a day.

>> 48 milligrams. She doesn't go to sleep,

folks. Turns out that uh Pearl within a

couple weeks started peeing. By the time

we met the oncologist two months later,

she was peeing fine. The oncologist

says, "Oh my gosh, you know, that's

that's a placebo effect." I said, "The

dogs do not suffer a placebo effect."

They don't.

>> And she said, "I want to start IV

chemotherapy today." I said, "No, thank

you. She's peeing fine." That was a year

and a half ago.

>> Wow. Pearl walks two and a half miles

every day, plays with the other dogs.

Um, she pees like a racehorse. So,

quite frankly, uncoupling I've been

uncoupling her mitochondria. And I make

an argument in the book that melatonin

may be one of the secrets of cancer

therapy. And I have a lot of my cancer

patients on up to a 100 milligrams a day

of of melatonin in divided doses.

>> That is interesting. Uh so my my

colleague Dr. John Laurance wrote a book

called The Miracle Molecule Melatonin

and he's presented me so much research.

He makes actually a product a

suppository called Sandman with 200

milligrams of melatonin and one called

Super Sandman with 300 milligrams and

I've been taking that um and I've been

doing 50 milligrams oral sometimes but

oral is not as highly as absorbed as a

suppository. Now my question to you

regarding that is according to his

research and I haven't found anything to

disprove it. Is there if you're taking

too much exogenous melatonin, will it

shut down the indogenous production? I

haven't seen any kind of negative

feedback loop with that.

>> Yeah, that's interesting. And people

argue with this. You're right. I have

not found any evidence that that's true.

It's conjecture. Certainly, if you take

exogenous testosterone, your testicles

will shrink to babies, folks. Um, that's

true,

>> but I've not seen that that's true in

the case of melatonin. And again, I

think we've gotten melatonin all wrong.

And I make the argument association does

not mean causation. And I think

melatonin coming out right before the

sleep cycle may have nothing to do with

sleep. It has to do with the sleeping is

when you're repairing mitochondria, when

you're cleaning up the mid club. And

when you view melatonin in that way,

yeah, I I think this may be an untapped

uh hormone very much like vitamin D. Uh

that we should vitamin D is a hormone,

folks. It's not a vitamin. That's right.

Yeah.

>> Um that we should we should understand,

you know, what these things are actually

doing. So, yeah, I'm a

>> I've come around to view melatonin as

just a remarkable mitochondrial cleanup

agent. Do you have um three more minutes

or do you have to run?

>> Yeah. Until the door, you know, pounds

and they say next patient.

>> Isn't melatonin majority of it also

produced in the gut?

>> Yes, that's true. Um yeah, the pineal

gland is just one source. And again, I

think when you look at the Mediterranean

diet in particular, there are multiple

sources of of melatonin in that diet.

And I and I think, you know, we just

have to come at this a whole different

way and say, gee, you know, maybe the

benefit of the Mediterranean diet

besides all the great polyphenols.

>> Yeah.

>> Is that you know, a lot of these foods

and beverages are melatonin containing

foods and beverages.

>> Last thing before we wrap this up, um,

we both align with going in and out of

ketosis. This is my book. Um, here it's

called Keoflex. I I think it's important

to have that and not stay in ketosis

long term. There's a lot of reasons why

long-term keto is not good. Thyroid

health buildup of 4 H& sex hormone

binding globulin, but you explained why

we see insulin resistance. If you could

just explain quickly why we see insulin

resistance and it's a different type of

insulin resistance with long-term

ketosis.

>> Yeah. Again, if ketones are actually

doing their job by uncoupling

mitochondria, by signaling mitochondria,

that times are rough. And to protect

yourself at all costs, there's some

really cool research that I show in the

book that mitochondria will shift

protein production to stop making muscle

protein and start making more

mitochondrial proteins to make more of

themselves. Save your cells. Who cares

about those muscle cells? They just eat

food. You know, the hungry little

devils. And as part of that, we know

that long-term ketosis, I think because

of this effect, produces insulin

resistance because you want to cut off

muscles from getting calories because

they're expendable. For instance, in in

my first book, you could take trained

athletes and put them at bed rest for 48

hours and they will become insulin

resistance

insulin resistant in their muscles. Why?

Because if you're not moving for 48

hours, there's only one reason you're

not moving and that's you're injured and

you probably can't get food. So, you got

to cut off these, you know, hungry

muscles from getting food. And the same

way with mitochondria and long-term

ketosis. I have a very good friend who

stayed in ketosis for a year, measured

himself every day, and the guy got

profound muscle wasting, sarcopenia, and

you go, "What'd you expect?" And he

said, "Well, I didn't expect this, but

if but and good for him. He's like me,

you know, we'll experiment on ourselves

sometimes to to our disadvantage."

But yeah, so and you and I agree. We're

designed to have a circadian rhythm of

ketones and no ketones. And one of the

reasons we've survived, you know,

multiple millions of years is we can go

an extremely long time uh living on free

fatty acids and producing some glucose

from cleaving free fatty acids,

triglycerides, getting glycerol, and

using some protein stores. But we're not

designed to do that 247, 365 days a

year. It it makes no sense. V was wrong.

Our natural condition is not the star.

>> At the moment,

uh about twothirds of of dementia cases

are of the Alzheimer and we don't have

effective medications to treat them.

There are thankfully a couple of uh

drugs that have come on the market in in

just in the last year or two uh that

appear effective but uh they slow the

progression

probably by maybe

up to a third over about a year to an

18month period. Uh which isn't great.

you're better off if if you can avoid it

in in the in the first place. And I I I

think we are, you know, so I I I don't

want to be too down on on the lack of

effectiveness of medication. You know,

the the there have been 120 drug trials.

Um

prior to the last year or two, there

were really only two or three compounds

available that slowed progression in any

way at all. And they only did it over a

period of a few weeks to a few months.

So we're we're now in a place where uh

the best drugs are are starting to push

that envelope out. So I would say in

another 10 or 15 years, we'll be in a

much better place where treatment is

concerned, but we would be much better

off uh thinking of dementia in a way

like smoking. Um it's hard to treat lung

cancer. Uh you're much better off not

taking up smoking in the first place and

not getting lung cancer. Um, so you

know, keep yourself active. Uh, and that

will be a cardoprotective thing to do,

but it will also be a neuroprotective

uh, thing to do. What what I love about

your work, Shane, in your book is

walking fits right into any any dietary

philosophy you follow, whether it's a

plant-based diet or a carnivore diet or

a keto diet or whatever it is. It just

if you just include it with whatever

nutrition pro uh, profile or whatever

you're following, you're going to

benefit and you're being proactive. And

Einstein used to always say,

"Intellectuals solve problems. Geniuses

prevent them." So, I love this this

genius proactive approach versus a

reactive approach.

>> We we don't want to be diagnosed with

Alzheimer's or Parkinson's or dementia

or cancer. All these diseases that are

on the rise, unfortunately, here in the

United States, I mean, cancer, one in

three men uh one in three women are

diagnosed with cancer within their

lifetime according to the CDC. And for

men, it's one in two. And diabetes is on

the rise. All these brain disorders are

on the rise. So, and I'm not saying just

walking is going to prevent all of that,

but what I am saying the theme of the

conversation is that it's not going to

hurt you and it could only help prevent

uh any of these serious conditions down

the line.

>> Yeah, an active lifestyle uh you know,

the the kind of lifestyle that the Hadza

lead where you're up and about and

moving uh is going to be very good for

you on average and an inactive lifestyle

is not going to be good for you on

average. And you know you've brought up

the issue of cancer.

>> Uh we know that people who exercise

regularly uh tend to have lower rates of

cancer particularly bowel uh cancers. Uh

so you know

again they're they're kind of spillover

effects in slightly unpredicted areas uh

that uh uh arise as a result of of

getting regular exercise in. Um, and you

know, I I think it what we don't want to

do is engage in a kind of a message of

despair here. Um, the likelihood of

having heart disease, the likelihood of

having cancer, these things rise as you

get older. Um, you know, there's only so

many cell divisions the cell can go

through before maybe one will go ary.

Um, but the healthier you can keep your

body, the better those cell divisions

will be and the less likelihood as as

the jargon has it, you'll have a uh

fewer quote renegade cells that will

result in in uh in cancers. Um, and you

know, there's a positive way of looking

at this is that um I'll give data from

this country because I know it better.

Uh in the 1960s uh the average male got

to around about 68 or 69 years of age.

So that's about 60 years ago. And today

Ireland leads the uh uh European uh

longevity league. We're uh pushing the

mid 80s 83 84 that kind of age. Uh so

you know there's been this absolutely

marvelous extension of of lifespan. And

what we really need to try and do is is

uh uh have an increased health span as

well. So, you know, the obvious thing is

don't smoke. That's a really bad idea.

Don't vape. That's not a good idea

either. Don't drink to excess. Uh and

then as as we've been talking about, get

your body moving. That's a a really

really good thing for you to do.

You know what I think is underrated uh

and I'd love for more people to research

this is is the value the health benefits

the health span and lifespan benefits of

also living a life on purpose with your

purpose like finding what's important to

you and the health benefits that come

along with with seeking goals and

progressing towards goals and when

you're living a a life of passion and

purpose all the amazing health benefits

that occur which I believe uh will

extend your lifespan and help you have

health span and lifespan at the same

time.

>> Yeah, no doubt. Uh finding a purpose in

life is is uh really really important.

Uh and one would hope that that purpose

will be one devoted to good rather than

bad ends. But that's a maybe a

philosophical question for another

another uh interview with somebody else.

>> Yeah, for sure. Um, besides uh a

sedentary lifestyle, what what are some

other habits that are damaging our

health and our brains?

>> Um, well, I I think the obvious one is

is diet as as we've been we've been

talking about that uh uh really you you

know, you want to try to be avoiding uh

ultrarocessed foods that spike sugar in

your bloodstream very very quickly. um

you really want to try and avoid uh uh

saturated fats. Uh we don't metabolize

them terribly well and they tend to

accumulate in in uh the blood uh in the

vascule you know. So diet really is very

very important. Um and uh obviously

other things you know we we

underestimate or underweight the degree

to which being socially engaged and

engaged with other people uh is

important for us in terms of of uh uh

our mood but also the mood of people

around us. Um you know humans are an

ultraocial species. Uh so just this is a

contrast I I use in my new book actually

which we we haven't talked about. Yeah,

and it's part of the your abstract that

you're presenting on in in a few months.

Yeah, let's talk about it.

>> Well, it just Well, I'll try and keep

the focus on on on the walking, but just

think about chimpanzees for a moment. Uh

um chimpanzees compared to humans are an

ultraviolent species. Um they they live

in complex social uh environments as

well, but they they fight a hell of a

lot. They're about 25 30 times as

violent toward each other as as humans

are. And chimpanzeee skeletons

>> uh will typically have bite marks and uh

scratches. And you know, life for a

young male chimp is is a really horrible

life uh because they're always trying to

avoid the alpha uh whacking them around

the place and they they typically are

expelled from their their primate

troops. They have to go off and try and

join another troop. But the point that I

want that I want to get to there really

is is that um humans are in this kind of

interesting sweet spot where sociality

is concerned. Um you know we we I've

never met you before, you've never met

me before, but we've invested each other

in a very very high degree of trust. Um

this is an unusual thing uh for any

other species. uh you know, if we were

fire ants, we'd be uh immediately taking

on each other's colonies, um if we were

orangutans, we wouldn't talk at all

because we'd be actually very very

solitary and uh we would keep away uh

from each other. But humans have this

very uh gregarious uh trusting social

nature where we learn from each other.

uh we work together to solve problems

together and uh as I I mentioned earlier

on uh we are social walkers um you know

so the the the image I like to to think

of here is uh one guy marching off into

the wilderness with a spear isn't going

to conquer the world uh but human

families human groups human tribes

together looking after each other did

and that's how we made the uh the big

journey out of the great rift valley

that took us to the tip of South America

and all the way across uh Eurasia and

down into uh Australia and New Zealand

and Polynesia and all of these other

places that humans have found

themselves. Uh it's because we we do it

together. We learn from each other and

uh we did that journey at that time not

in cars because cars didn't exist. We

did it walking together. Um and and we

did it uh because humans have also this

interesting capacity which we don't

think other species have. Uh we can uh

engage in what's called mental time

travel. We can think about next week and

we can and figure out together how we

can make the horrible life we're living

in this groy place today better by

getting all our stuff together and

walking uh to the horizon where we think

there will be a better life available

for us. And uh that's one of our

humanity's great secrets in terms of how

uh we've managed to populate the world.

Now there are downsides to that but uh

let's let's celebrate ourselves for a

moment instead.

>> Yeah, that's it's a beautiful thing. It

really is.

>> So fascinating. Go ahead. Continue. It's

just so fascinating.

>> Yeah. No, I was just going to say that

it really is remarkable. And uh um you

know there there there have been other

multiple uh homminid species you know

Neanderthalss spread all over uh Europe

as well um and there there's homo

floriansis in uh and other species but

uh homo sapiens the the thinking man or

the thinking human is the one that uh

managed to for whatever reason succeed

because we've got this amazing general

purpose intelligence but also people

worry are focused too much on the

intelligence and they don't focus enough

on the social. Uh you know, we we

problem solve together. We learn from

each other together. You know, you you

can easily imagine this conversation

because you you'll have had it with your

own kids. Uh don't eat those yellow

berries. Uh they're poisonous. Uh you

don't eat the berries. They might not be

poisonous, but you don't eat them. And

that's a really good example of social

learning. Uh so we we pick up things

from each other all the time and we use

that to guide our behavior in the

present and our behavior in the future.

And uh dolphins don't do this. As I've

said, chimpanzees don't do it. They're

all locked into this continual present.

And just to to bring the conversation

back to movement for a moment, I've

mentioned the hippocample formation uh

already and how it's affected by

movement. What we also know, which I I I

really think is one of these astonishing

findings that you just wouldn't have

predicted, is that people who have

damage to the hippocample formation uh

are unable to imagine alternative

futures. Uh they're locked in a present

as well. They're not able to engage in

mental time travel. Uh so it turns out

and also they get lost in the world very

very easily. They're unable to navigate

spatially. So you you have this one part

of the brain that's involved in memory

uh thinking about the future or

imagining the future and which is also

involved in mapping or creating

cognitive maps uh of our world and uh if

you damage that part of the brain as is

as is the case in dementia all of those

things are lost or it can happen from

stroke or from from infection. Uh so the

brain

from stroke or from from infection

Oh, that is that is wild. What about

some

>> what about somebody living in fear?

Somebody who's who's they don't have

dementia. I'm not saying they have

dementia or brain disorder, but you

know, the last few years have been

crazy. Let's face it, with COVID

>> here in the US, we're having elections

coming up. It's like if you watch the

news, it's a really fearful state to be

in. What is what is living in fear doing

to our brain and our bodies?

>> Yes. So uh again happily we've got we've

got a fantastic understanding of of

what's going on here as well. So uh fear

and stress uh are related to each other.

So fear uh is an anticipatory emotion.

It's an emotion that tells you that

something terrible might happen. Uh it

might happen now or it might happen in a

week or it might happen in a month. But

you're living in this constant state of

anticipation and and the um what we now

know is that people who live with these

kind of chronic disorders uh where

they're living in in in a state of very

very high fearfulness show depressed

hippocample function um uh which is

really quite remarkable. Uh it's also

the case that people who have for

medical reasons very high levels of

circulating stress hormones tend to have

shrunken hippocample formations.

>> And it is also appears to be the case

that an a a nucleus adjacent to the

hippocampus called the amygdala uh which

is involved in interpreting uh fear and

stressful states tends to grow. Uh it's

hypertrophic as the as the language or

as the jargon goes. uh it gets worse

unfortunately. Um we also know that um

the uh directed recall uh from memory is

blunted uh because you get a step down

in activity in the frontal loes. So

you've got this kind of uh uh triple uh

set of effects going on where

hippocample function is is is

downregulated, frontal lobe function is

downregulated and this uh important

nucleus the amydala its activity is

upregulated. So what you see in that

case is that people startle responses

for example uh their thresholds suddenly

drop. So they hear a loud noise and they

start uh for example or uh if they look

at angry faces they process that

information very very quickly. Um or

they misinterpret neutral faces as being

angry or anger eliciting. So there's a

lot of things going on in in in that

case. Um and you know so the question is

how do you uh deal with this? So what I

did myself, so I end of one as as we've

mentioned already. Uh during the worst

of the pandemic, I just stopped

listening to the news. Just boom,

>> that was it.

>> Well done. Smart.

>> Cut it out. Uh you know, uh there was

lots and lots of horrible things

happening during lockdown. Um we we had

three lockdowns uh here. I I I don't

recall exactly what you had in the US

because it was a bit out of lock step

with us, but we we had uh uh

>> yeah, different states were diff

different had different lockdowns. Yeah.

>> Um and uh so I just just stopped

listening to the news. It was uh and

that was one of the best fear and

anxiety reducing things I could possibly

do cuz uh what you're doing is feeding

yourself uh information which is

fearinducing uh and reasonably so but

you're doing it in a context where you

can't control the outcomes. M

>> uh so your ability to control what's

happening to you uh during this or

during that particular time in our in

our collective lives was very limited.

Uh you know you might have been required

to stay in your home or you might have

been required to stay within a certain

distance of your home or whatever the

the the lockdown variable happens to be.

um and we were put in a situation where

our social uh bonds with each other were

sundered because we had to maintain this

degree of social distancing. So I I

think we're going to be paying uh some

degree of of uh a price for this at

least in certain fractions of the

population for some years to come. Like

I know there's data in the US showing

that um uh children's academic progress

uh was affected quite badly. uh and I I

know it happened here as well. Um and I

think a lot of that has been has been uh

uh overcome in the last few years, but I

I will guess that there's a a long tale

of people who uh

>> uh continue to be affected. Uh and then

on on the other hand, you know, you've

you've got these poor unfortunates, the

the so-called COVID uh long haulers uh

who are suffering from long COVID and uh

um you know uh they I I happen to know

some of the literature on this because I

we did some studies ourselves and some

colleagues of mine have been involved in

studies. Um those people uh you know are

are suffering from chronic fatigue.

they've got uh very commonly memory

problems and these are are kind of

phasic you know that they tend to be

less prevalent in the morning if they've

had a good night's sleep they're worse

during the course of the day and that

sleep is a a might act as a as a certain

reset and at least some data show that

uh one of the horrible effects of COVID

was to uh cause damage to the bloodb

brain barrier so that uh you're getting

a leak into the brain of blood which is

not something that happens. Most people

don't know this but uh blood and brain

tissue are kept apart

um for all sorts of physiological

reasons uh which we we we don't need to

talk about here but it it looks like at

least in some long COVID sufferers uh

that they have a leaky bloodb brain

barrier. Uh and this is seen in in

people with concussion sometimes and

it's sometimes seen in people with

dementia as well. was that's interesting

and I think what you did with turning

off the the news uh was really wise and

I think we could all uh benefit by doing

that because that fear that stress

>> it it could be from the TV screen the

the social media feed the actual

predator in front of us

>> and the the brain is responding the same

way the hippocampus is shrinking the

amygdala that fight orflight uh is is

growing is is there like a blood flow

when that happens Is there blood flow

being redirected from the hippocampus to

the amydala? Is that's what's hap is

that what's happening or what's what's

>> No, that that's not what's happening.

That's called the the vascular shunt

hypothesis. And uh that's that that's

not what's happening. Uh what's happens

is that uh you have all of these

different circuits uh being affected in

different ways by the presence of of

these stress hormones. And uh one of the

the prevalent hypotheses is that uh uh

uh uh uh cortisol which is the the the

primary human stress hormone uh uh

causes a high degree of excitability in

uh hippocample neurons and causes them

to burn out. Um and uh it it has the

contrary effect on the amygdala that it

uh also causes them to excite but it

causes them to grow rather than

interesting

>> to to burn out. So you you have these

differing effects on differing uh brain

circuits depending on the circuit and on

uh the hormone and the the problem is

that you have this feedback loop. So the

uh you often hear this thing about the

HPA axis, the hypothalamic, pituitary,

adrenal axis. That's only half the axis.

The other half is from the uh uh frontal

loes, the amydala and the hippocample

formation. And uh these drive activity

in the HPA axis. So you know

relieving your stress one good way is

actually physical activity. um you know

engaging in in in regular physical

activity, self-care clearly avoid uh

these inputs from the outside world over

which uh you have no control. Um I never

got back into the habit of watching the

the the evening news and guess what my

life has not disapproved.

um uh and I don't think I'm any less

informed but uh the way we we consume

these things uh can have a a big effect

on us as well. So I I think you know

leaving the 24hour news feed on uh on

the television or or whatever don't do

that.

I don't think the stations will

appreciate me saying that. But uh I

think as an individual you have you can

exercise the right to to turn it off.

>> Yeah. Well said. I agree. Even if you're

not some people might be thinking,

"Yeah, but I just have it on in the

background, but it's still going into

your subconscious mind."

>> Yeah. No, no. Yeah. You just don't need

like what you have is a low-level

stimulus there present all the time. And

something that's again just you know

we've been talking a bit around the

issue of stress something that's not

widely appreciated is that noise itself

is a stressor you know so um you have

this phenomenon where

uh if you're you're continually exposed

to variable levels of noise in the

environment that drives

a stress response even though you're not

quite aware uh that that might be

happening to you. So taking the noise

out is is a good thing. And there's also

something else uh to do with with sound

which people aren't terribly aware of.

But when I say it out loud, you'll know

exactly what I mean. And this is the

so-called cocktail party phenomenon. So

you're standing in a room with lots of

other people and there's a hub in the

background and somebody whispers your

name a few feet away. You hear the name.

you're you're you don't know what the

sounds are, but this stimulus, you've

got a super prime uh for that stimulus.

And it it's the so-called cocktail party

effect. Um the interesting thing is the

cocktail party effect is is a learned

phenomenon. You have to learn your own

name. Um and you have to learn to

respond to it. But uh it it also is very

effective for other super primed uh

stimuli. So, uh, you know, if you're

pretending to yourself in the

background, you're not hearing what's

going on, but actually, um, there's

processing going on all the time. And

certain names, I'm not going to get

political here, uh, might cause like and

that causes in turn an orienting

response, you know. So, when you hear

your name whispered, you turn to it. You

pay attention to it. M

>> so uh and then you realize that somebody

didn't say your name or whatever it

happens to be. So you have to turn

yourself back to the conversation again.

So uh the effect of having this on in

the background all the time is that uh

uh you're not able to pay deep attention

to what you're doing at the moment

because of course we're primed to pay

attention to these important stimuli uh

in our environment. her name is a good

one, but other uh names, other sounds

are are ones as well. So, cut that stuff

out if you can.

>> Yeah, well said.

>> The the cocktail party uh example, is

that is that the reticular activation

system part of that that they're able to

recognize?

>> It's certainly it's certainly a part of

it. Uh but the there's different ways

people have thought about this. Um and

one is is a very very simple one which

is that um uh you have uh these hubbhub

of sounds um but that you have lowered

thresholds for the detection of

particular learn stimuli. You hear your

name and then uh all these other

activations kick in and you orient

toward it. You you take attention away

from the thing uh that that you're

supposed to be doing. So, you know, if

you want to distract somebody, a good

way is to is to whisper their name just

as they're about to play a golf stroke

or whatever.

>> Pick because I play basketball with my

friends and if there's like a crucial

shot that they're going to shoot,

>> somebody calls your name, you're going

to go, "Oh, damn it. I missed that hoop.

>> I'm going to use that. I'm going to use

that. Thank you for that, Shane."

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