116- How to Reboot Your Metabolism Using the Keto Reset ...€¦ · become so adapted to the state...

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Episode116:HowtoRebootYourMetabolismUsingtheKetoResetDietWithMarkSisson


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Child:WelcometomyMommy’spodcast.

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Katie:HiandwelcometotheHealthyMom'sPodcast.I'mKatiefromwellnessmama.comandI'msoexcitedabouttoday'sinterviewbecauseI'mherewithoneofmymentorsandsomeoneIhavelookeduptointheonlinespaceforareallylongtime.MarkSissonisthebestsellingauthorofthe"PrimalBlueprint."Hisblog,"Mark'sDailyApple,"helpsthousandsofpeopledailyand,mostimportantly,he'sreallypavedthewayforalotofwhatweknowabouthealthrightnowandforhisprimalenthusiasttochallengeconventionalwisdom,tochangetheirlivesandtogethealthier.HeissuperwellrespectedinthehealthandwellnessmovementandI'msohonoredthathe'sherewithus.WelcomeMark.Mark:Hey,thanksKatie.Greattobehere.Katie:I'msoexcited.Infact,you'dbeproud.IjusthadlunchandIhadabigasssaladwithsardines.Ireallyhaveimplementedalotofwhatyou'vetalkedabout.Andyouwereoneofmyreallyearlyinfluencesinswitchingtoahealthierlifestyle.Sothankyouandthankyouforbeinghere.Mark:Well,thankyoufortakingtheinformationandrunningwithitliterally.Imean,you'vejustdoneincrediblethingsinyour,youknow,withyourblogandyourpodcastandeverything.I'mreallyproudofyou.Katie:Thankyou.Thatmeanssomuch.AndtodayI'dloveto…well,I'dlovetogetintoalotoftopics.ButtostartforsureIwannadelveintoketobecauseeverytimeItalkabout…likeIaskmyaudience,"Whatdoyouguyswanttohearinthepodcasts?"Theyalwayshavequestionsaboutketo.AndI'veseenpeopledoketoalotofdifferentwaysandsomeofthemtheyconcernmethewaythatsomepeoplewilltakeketoandrunwithit.SoI'dlovetostartwiththebeginning.Youjusthaveanamazingbookcomeoutaboutthis,"TheKetoReset,"whichisagreatresource.ButI'dlovetolikereallywalkpeoplethroughthis.Sotostartoff,let'sdefineketo.


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Whenwesaythat,Ithinkithasalotofdifferentmeaningsintoday'sworld.Whatdoesitactuallymeanandhowdoyoudefineit?

Mark:Well,howIdefineitisusingthebody'sowninternalwisdom,thegeneticblueprintthatwehave,tocreategreatermetabolicflexibilityandmetabolicefficiency.Nowwhatthatlookslikeisyoubecomebetteratburningfatandby,almostbydefinition,youbecomebetteratburningoffyourownstoredbodyfatandusingthatforfuelandthenusingthatfattocreateanothertypeoffuelcalledketoneswhichthebraincanrunon.Andinsodoingyoutrendtowardanidealbodycomposition.Youtrendtowardbetterenergylevelsthroughoutthedaybecauseyouhaveliterallyimprovedyourmetabolicefficiency.You'rebetteratextractingenergyfromalltypesofsubstratewhetherthat'sfats,glucose,ketones,maybeevenalittlebitofprotein.And,ultimately,andprobablymyfavoritebenefitisthatitregulatesappetitecravingsandhungertotheextentthatthosethingsnolongerdictatehowyourdaygoesfrommealtomeal.Katie:Yea,andthat'shuge.AndIthinkalongwiththeketotypediet,there'sobviouslythestateofketosiswhichisakindofdifferentbutrelatedthing.Socanyouexplainwhatketosisisandhowitrelatestoadiet?Mark:Yeah,right.So,youknow,itisalittlebitconfusingifyou'renewtothiswholethingbecausethesetermsketo,ketogenic,ketosis,theyallsortofplayinaspacethatlooksatwhattheliverdoeswithfattocreateketonebodies.But,basically,theinitialdefinitionofketosisisastateinwhichyourbodyismakingmoreketonesthanitcanburn.Andthisisnotabadthing.It'sactuallyagoodthingtotheextentthatyouwanttogetridofsomeofyourstoredbodyfat.Sowhenyoucutcarbohydratesandyoucreatethenecessityofthebodytohavetoreplacethosecarbohydrates,whichthey'regonnaconverttoglucoseintoanothertypeoffuel,youcreatethenecessityforthebodytotakefatoutofstorage,burnthefat,thefattyacidsinthemuscle,andthentakesomeofthefatandmakeketones.Theendresultofthisisthatyourliveriscreatingthisfuelcalledketones.Andastheketonesriseinyourbloodstreamwecanmeasureit.Wecanmeasureitwithbloodketonestripswhichareprettyaccurate,withabreathmeterthatmeasuresacetone.Orwecanmeasureitonurinestripsthatsomepeoplearefamiliarwith,themorepurplethestripturns,themoreketonesareinyoururineforinstance.Andsothisnotionthatketosisisanexcessofketonesinthebloodstreamhaskindofdrivensomepeopletothinkwell,that'sthegoal.Thegoalmustbetomakemoreketones,andit'sreallynot.Thegoalisnottomakemoreketones.Thegoalistobecomereallygoodatburningfat.Andintheprocess,youmakeketones,butasyoubecomemoremetabolicallyefficient,asyoubecomemetabolicallyflexible,thebodythenadaptstotherequirementsandsays,"Youknow,we'vebuiltthemetabolicmachinerytoburnfats.That'sgreat.We'vebuiltthemetabolicmachinerytoburnketonesespeciallyinthebrain.Andsonoweventhoughwerunveryefficientlyonketones,wedon'tneedtomakealotofketones.Wecanbecomeveryefficientandjustmakeenoughketonestofuelthebrain."Andso,overtime,thelongerpeoplespendinketosis,thelowertheirketonelevelsbecomebecausetheybecomesoadaptedtothestateofburningfatandgeneratingketonesjusttotheextentthattheyneedthem.Peoplewhoarenewtoketoandnewtoketosisandareallexcitedabout,"Oh,I'mgonnajustgenerateallthesegreatketonesandI'mgonnapeethemoutandthat'llbelossofenergy,andthat'llhelpmewithmyweightlossgoals,"thatdoeshappen.That'saninefficientuseofketonesfromthebeginning.But,again,asmoretimegoesby,asyouspendweeksinketo,thatadaptationtakesplacewherethebodysays,"Wedon't


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needtowastetheseketones.Let'sjustmakeenoughjusttofuelthebrain."Andsojustbacktotheoriginalquestion,whichis,youknow,whatisketosis?Soketosisisthatstatewherethere'sanexcessofketonesinthebloodstreambutkindoftheironyisthebetteryougetatrestrictingcarbohydratesthemoreefficientyoubecome…tosomeextent,thefewerketonesyourbodyneedstomake.Andsoyoubecomedialedintothisreallycoollittlespacewherebecauseyoubecomeefficientyourhungerandyourappetitegetmitigatedandyoudon't,youknow,youdon'tfeelravenouseverforthemostpartandcertainlynotallthetimelikesomanypeopleareusedtodoing.Cravings,particularlycravingsforsweets,disappear.Theydon'tdisappear.Imean,look,they'rewiredineverybodybuttheydiminishtremendously.Andyouachievethiskindofcoolstateofsteadystateenergy.Youdon'tgetsick,ifatall,certainlynotveryoften.Youmaintainmusclemassoryoucanbuildmusclemassinthisstate.It'saprettycoolplacetobeandthat'stheessenceofmyKetoResetDietistousethisancientwisdomthat'simbeddedinourDNAtobringoutthebestofourmetabolicefficiencyandmetabolicflexibilitysothatwecan,youknow,beinthatstateofgreatenergy…perfectbodycompositionoridealbodycompositionIshouldsayand,youknow,likesleepingbetter.Imean,thatwasoneofthethingsInoticedaboutbeingketo.Ididatwo-monthdeepdiveintoketoinpreparationforthisbook.AndIfoundoutthatIactuallyneededlikeahalfhourlesssleepeverynight.It'sprobablybecauseketonesaresuch…aremuchmoreefficientfuelforthebraintogetitsworkdoneatnightwhenyou'resleeping.So,anyway,doesthatansweryourquestionaboutketosis?Idon'tevenknowifweaddressedthatfully.Katie:Yeah,itdoes.AndIthinkforthewomenlisteningthattheonlytimetheymaybehavereallyheardofketonesespeciallyintheurinelikeyoumentionedwouldbepotentiallyduringpregnancybecausetheytestyoururineforthepresenceofsugarandketones.Andit'sinterestingwhatyousaidaboutkindofyourbodyfindingthatbalancebecausethatwascertainlymyexperience.IwaspregnantwhenIfirstreallystarteddelvingintonaturalhealth,andlearningthingslikethatyourbabyfeedsonyourbloodsugar.Andifyouwantahugebabyyoushouldeatlotsofsugarbutifyou…likemostpeopledon'twantahugebabyandwouldratherbirthasmallerbaby,it'sgoodtoavoidtoomuchcarbohydrates.SoImadethatswitchduringpregnancyandthenIcontinuedthatthroughoutmyotherpregnancies.Butthatfirstoneitwasliketherewasabigspikeofketonesintheurineforthefirstfewweeks.AndthenitevenedouteventhoughIwasstilleatingrelativelylowcarbohydrate.Mark:That'saperfectexampleofhowithappens.Youknow,whenyouinitiallyswitchtheinformationbecausethisis…look,foodisinformationtothebody.Everybiteoffoodhasahormonalimpactonthebodyandthatdependsalotonthemacros,thefat,protein,carbohydrate,compositionofthatfood.Italsohassomethingtodowiththequalityofthatfood.Ifthey're,youknow,nasty,industrialseedoilsortransfatsthat'sgonnahaveadifferentimpact.Soeverybiteoffoodweeatprovidesinformationtothebodyandifyougoforalongperiodoftimewithoutconsumingcopiousamountsofcarbohydrates,andifyoudramaticallyreducethecarbohydrates,that'sinformationsothebodycansay,"Whoa,Iguesswe'renotgonnabegettingthisregularsourceofglucoseeverycoupleofhourssoweneedtoalterthemetabolismandadjusttheengine,ifyouwill,adjustthemetabolicmachinerytobecomebetteratburningfat,tocreatemoreketones,tosendthoseketonestothebrain,sothebraindoesn'tneedthatmuchglucose.Itcanexistquitenicelyonmostlyketones."Andtheinitialreactiontothebodyis,"Whoop,whoop,whoop,whoop,we'dbetter…"youknow,allalarmsgooff."Wegottamakealotofketones,gottamakealotofketones."Andthenovertimethebodykindofsettles


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inandsays,"Wedon'tneedtomakethatmanyketones.Nowweknowwe'regoodatmakingketones."Katie,didyouknowthelivercanmake150gramsofketonesaday?That'sjustmindbogglingtome.Thatissomuchenergythat'scomingdirectlyfromfat.That'slike700caloriesworthoffuelmadeinternallyinaclosedloopsystem.Youdon'tneedtoeatatalltomake750caloriesworthoffuelthatthebraincanuseandthentocertainlyburn80%or90%ofalltherequiredenergythatyouneedforyourmusclesfromyourstoredbodyfat.It'sanamazingsystemthatweevolved.Imean,it'showhumanssurvivedformillionsofyears.Look,backintheday,100,000yearsago,amillionyearsago,whatever,youknow,youcameacrossfoodandthebrainwaswiredtoovereatthatfood.That'showwe'rewiredbecausewhoknowswhenthere'sgonnabeanothersupplyoffood?Sowedevelopedthisreallyefficientandelegantsystemofstoringexcesscaloriesasfuelintheformofbodyfat.Well,somewherealongthelinewekindoflosttheotherpartofthatabilitywhichistotakeitoutofstorageandburnitasfueljustasefficientlyaswestoredit.Andthat'swhatweteachwiththeKetoResetDiet.Katie:AndIthinkyou'resuchavoiceofreasonwhenitcomestothatbecauseIthink…Iwannadelveintosomeoftheproblemswiththewaysomepeopledoketoinaminute.ButIalsowannamakesurewedifferentiatebecausethere'salotofmedicalprofessionalsouttheresayingketoissuperdangerousandyoucanreallyharmyourbodyandnooneshouldeverbeinketosis.Butthey'retypicallylumpingthatinwithketoacidosiswhichisacompletelydifferentthing.AndIthinkthere'salotofmisunderstandingthere,sowehaveontheonehandthesedoctorssaying,youknow,ketoissuperdangerous.Youshouldneverbelowcarb.Whatwouldbeyouranswertothat,andespeciallyliketyinginhowketoacidosisissuchadifferentthing?Mark:Well,thefirst…totheissuewithphysiciansjustnotunderstanding,Imean,that'sabigproblemthatIhavewiththemedicalprofessiontodayisthatphysiciansdon'tunderstandnutritionandtheydon'tspendenoughtimelookingintometabolism.Theydon'tspendenoughtimelookingintothedietaryetiologyofmostdiseases.Imean,mostofthereasonspeoplegotothehospitalthesedayshavetodowiththeirdietandchoicesthattheymade.So,youknow,foraphysiciantosayjustpointblank,"Well,that'sdangerousandIwouldn'tdothat,"youknow,that'sanirresponsiblestatementfromaphysician.Now,withregardtoketoacidosis,ketoacidosiscanhappeninType1diabeticsandincertain,youknow,severelifelongalcoholicsforinstance.Thesearesituationswheretheketonesbuildupintheblood.Butafteracertainlevelintheaveragenormal,non-Type1diabetic,ketoneshavethiseffectof,atacertainlevel,raisinginsulin.Andinsulinshutsofftheproductionofmoreketones.Soit'skindofaself-regulatingsystemthatyoucan'treallygetabovefiveorsixmillimolarinthebloodstreamwithoutinvokingthisinsulinshut-offmechanism.Andthat'sforpeoplewhocanproduceinsulin.NowaType1diabeticwhocannotproduceinsulinandwhodoesn'thaveaccesstoinjectedinsulinmightencounterasituationwheretheamountofketonesincreasesinthebloodatthesametimethatglucoseisincreasingintheblood.Andthereisanacidiceffectinthebloodthatcouldbequitedangerous,thatcanbedeadly.Butformostpeoplethat'snotanissuebecausewemakeenoughinsulinanditdoesn'ttakemuchinsulintoshut-offorregulatethatproductionofketones.Meanwhile,ifyougobackandlookathowthebodyiswired,weareliterallybornwithafactorysettingthatexpectsustogetmostofourenergyfromfatandtobeproducingketonesatsomelevelallthetime.Evenifwe'reusedtoburningsugarandwe'recarbohydratedependent,manyofuswakeupinthemorningandbeforebreakfastwe'llshowsomeketonesinthebloodstreambecausethat's…we'veliterallyfastedovernight.We'vesortofrunlowonglucose,andintheabsenceofglucosethebody'sfirstsortofinclinationistosay,"Okay,we'llmakesomeketones,"becausein


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theabsenceofglucosewehavethisamazingsuperfuelthatweknowhowtomakeandwe'llmakeit.Ofcourse,thetypicalpersonwhohasbeenmakingketoneswhentheywakeupinthemorning,thenhasabreakfastofwholegrainwafflesorwholegraincerealorpancakesortoastandjuiceorwhatever,immediatelystartstogobackintothatblood-glucose-carbohydratedependentmodeandwiththeriseofinsulinthatcomesfromthateating,shutsoffketosisandyougetoutofthatwholething.Butwe'realways,always,always,allofusaremakingketonesatsomelevelallthetime.It'sjustthatwhenwedecidetorestrictcarbohydratessufficientlythatwe'regoingtogodeepintothisketostatewherewe'regoingtobe.Andbytheway,thereasonwedoit,andthereasonIevencallittheKetoResetDiet,I'mnotevensuggestingthatpeoplelikebecomeketoandspendtherestoftheirlivesinketosis.That'snoteveninterestingtome.I'msayinglet'sspendsixweeksinketo.Let'sresetthemetabolism.Let'srampupthenumberofmitochondriawhichiswherethefatburnsinacell.Let'sbuildthemetabolicmachineryinthebraintouseketones.Let'sbuildthemetabolicflexibilitytobeabletousealltypesoffuelsothatevenwhenI'mnotketo,andItellpeopleIliveintheketozonerightnow.SometimesI'm50gramsofcarbsadaywhichisprettymuchinketosis.SomedaysI'm150gramsofcarbsadaywhichisdecidedlynotketo.AndyetwhenI'm150gramsadayIdon'tfeelanydifferent.Myenergydoesn'tshift.Idon'tgetsomekindofcarbflu.Idon'tgetfeelingwhackybecauseI'vedonethework.I'vebuiltthemetabolicmachineryandI'vebuiltthemetabolicflexibilitytobeabletotakewhateverfuelsubstrateI'meatingthatdayandtoburnitefficiently.Katie:Yea,andthat'shuge.Ithinkthat'soneofthedownfallsofalotofthesekindofeatingstrategiesthatpeoplehavetodayistheyeliminateanentirefood…macronutrientgroupbutnotjustthefoodbecauseI'mperfectlyfinewitheliminatingsugarforever.Idon'tthinkthere'sabiologicalneed,butIthinkwhenyoueliminateanentiregrouppermanentlyitcanhavesomechangesinyourgutbacteriaanditcancreatesomeproblemsinthebody.AndIthinkthat'swhereyou'reavoiceofreason.You'reusingitasatool,notadogma,andyou'vefiguredouthowtoadaptit.Tome,yourapproachhasalwaysseemtobemaximizinglifeenjoymentandhealth.Andsoyou'renotgonnagetridofsomethingthat'sgonnamakeyou…it'sgonnamakeyoumiserablefortherestofyourlife.You'regonnafigureouthowtoworkitintoaframeworkofahealthylifestylethat'salsosustainable.AndIwannatouchonwhatIseeassomeofthebigproblemsinsomepeople'sunderstandingofketo.AndifyouseeonInstagramthere'salotofpeopledoingwhattheycallketowhichliterallyjustlookslikethey'reeatingonlyfatandprotein.Andmostofit'sdairysothey'remakinglikeapizzathat'sgotacheesecrustwithcheeseontop,withmeatontopofthatbutthey'renoteatingvegetables.AndsoI'dlovetohearyourkindof…whatyousaytothesepeoplethataredoingketodifferentlyandthathavemadeitkindofadogmainsteadofastrategy.Sohowdoyouanswerthosepeople?Mark:Well,firstofall,Idon'tanswerthosepeopleotherthantosay,"Jeez,that'syourchoice.That'sawfullylimiting,"becauseasyou'vejustacknowledged,Katie,IwannabeasinclusiveaspossiblesoIwannafindthefoodthat'dgivemethegreatestamountofenjoyment,that'dgivemethegreatestamountofvariety.WhatyoudescribedissortoftheoldschoolAtkinsKetowhichismeatandcheese,anddairyandcream,andbutter,andfat,andfatandfat,andalittlebitofproteinandzerocarbsandcertainlyzerovegetables,andabsolutelyzerofruit.AndI'mofthefeelingthat,youknow,Ithinkyoucanhaveyoursaladandeatittoo.Inmycase,Imakeabigsaladeverydaywhichisthecornerstoneofmydiet.AndyetasIdescribeittoyou,it'sagiantbowlofmixedgreens,somebellpeppers,somecucumbers,somecelery,somecrunchystuff,maybesomenutsinthere,certainly25gramsofproteinfromeithertunaorsalmon,orchicken,orsomekindof…oregg,somekindofproteinontopofit,andthenIdouseitwithsomeprimalkitchensaladdressingswhicharemadewith


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healthyfats.SoI'vemadethisgiantvegetablesaladthathasmeatonit,ithassomeprotein,that'sgothealthyfatsintheformofavocadooilandwhenyoubreakitdowntherearenotmorethan17gramsofcarbsinthatentiresalad.Andthosecarbsarelockedinafiber'smatrixbecauseofthenatureofthevegetablesthatI'vechosen.SoI'mhavingasaladthathasmaybe450calories,that'sgot20,25gramsofprotein,that'sgot25,30gramsoffat,andthathas,again,15to17gramsofcarbs.Itisaperfectlyketomeal.Andbytheway,ifyoutookthemeatoffofit,itwouldbeaperfectlyketoveganmealorvegetarianmealaswell.Now,it'simportantthatIhavethesevegetablesbecause,yes,toaddressyourquestionaboutthemicrobiome,youknow,whatamIgonnafeedthehealthylittlecrittersinmygutwhoarelookingforafibroussubstratetothriveon?Andthat'swherethevegetablescomein.Youhavetoincludevegetablesifyou'regoingketo.Pluseffectistheytastegood.Ilovethecrunch.Ilovethemouthfeelofvegetablesofasaladeverydayandalotofthemicronutrients,themicronutrition,thephytonutrients,thoselittlevitamins,mineralsandphytochemicals,theanthocyaninsandtheproanthocyanins,allthelittlewonderfullittlemicronutrientsthatyoucan'tgetinacheeseburgerwithnobunoryoucan'tgetinasteakwithBearnaisesauceonit.That'swhatI'mlookingforwhenI'mincludingvegetablesinmyketoeatingstrategy.Sothatsaladbecomesacornerstone.NowbythetimedinnerrollsaroundI'llhaveapieceofsteakorapieceofchickenor,again,someformofproteinwithdinner.ButImighthavethreeofwhatyouwouldcallanormalservingofbroccoli.Now,again,youlookatthechartandyoulookatbroccoliandyousay,"Well,waitaminute.Broccoli,that'sthreecupsofbroccoli,whateveritis.That'salotofbroccoli."Well,itis.It'salotoffiberandit'sprobably12gramsofcarbsinthatentireservingofbroccoliwhichbythewayI'llputbutteronitorI'llputsomeformofadressingonitaswell.SoI'mgettingmyhealthyfats.I'mgettingmyproteinfromwhateverthecleansourceofproteinisandI'mgettingmicronutrientsandfiberfromthevegetables.AndyetattheendofthedaywhenIadditallup,it'slessthan50gramsofcarbs.Soit'spossiblethatsomepeople,andthisI'vesaidtootherpeople,therearealotofwaystodoketowrong.Andthereareacoupleofways…therearealotofwaystodoketoright,too.Yougottasortofdialitinforyourself.ButIwouldabsolutelynotshunvegetablesbecause,oh,mygod,vegetablesareasourceofcarbs.Itdependsonthevegetable.Itdependson…hey,itdependsonthefruit.SomedaysI'llfinishmydaywitha,youknow,halfacupofblueberriesfromMaineandit'sgonnabe,youknow,sixoreightgramsofcarbs.It'sreallyaboutgettingridofthebreads,thepies,thepastas,thecereals,thecakes,thecandies,thecookies,thesweetenedbeverages,andallthatsugarystuffthatpeoplehavebecomesoaccustomedto.Andeventhesocalledhealthysugarystuff,youknow,thepaleotreatsthathave52gramsofcarbs,mostlysugarbutit'sdatesugar,whatever.It'slike,no,that'snotafreepass.That's…youhavetogetridofthatstuff,right.Butifyoudogetridofthatstuffthentheoptionsthatincludevegetablesareprettyelaborateandprettyenticing.Katie:IabsolutelyagreeandIthinkthat'swhereyouaresuchthevoiceofreason.Whenyoufirststartedbloggingbecauseyouhadthiswholemovementof,youknow,all…likeacalorieisacalorieandpeoplejusttryingtofitinthesemacrosandeatlikelowfat,lowcalorie.Andyoureallybroughttolightthatideathatallcaloriesarenotcreatedequal.Likecertainlystraightupsugarislowfat.It'sglutenfree,youknow.There'salotof…itcanfitinalotofthosemolds.Andthatdoesn'tmakeitgoodforyouandIthinkthat'ssuchanimportantpointandespeciallyforanyonelisteningwho'sraisingchildrenrightnowisunderstandingthatit's


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notjustgettingcaloriesinthem.It'sgettingthenutrientsintothem.AndI'mleeryofanyhealthprofessionalthattellspeoplenottoeatalotofvegetables,andnottoeatgreenvegetables,unlessthere'sa,youknow,reallyseriousmedicalreasonatsomepointbecauseIthinkthat'sahugekeyandalotofpeoplemissthatwhentheygoketo.AndIlikealsothatyoutalkaboutlunchbeingsuchahugesalad.That'ssomethingI'veadoptedaswellfromyou.Butthatseemstobeinalotofculturesaswellthatlunchisthebiggermeal,isn'tit?Haveyounoticedthatinothercultures?Iknowyou'vetravelledsome.Mark:Yeah,Imean,itdependsonwhereyougo.Sure,insomeEuropeancountrieslunchissobigthattheyhavetotakeanap,youknow.There'sofficialnaptimeafterlunch.Itdepends.Imean,thiswholenotionofthreesquaremealsadaywhichisafairlyAmericanadoptionofanindustrializedsocietybackinthe1700swherewehadpeoplewhowere,youknow,havingtogotoworkearlyinthemorningandthenhaveenoughenergytodophysicallaboralldaylong.Sotheyhadtotakesomesortofamealbreakinthemiddleofthedayandhavedinnerintheevening.Imean,thatsortofbecametheframework,theguideline,thetemplateforthethree-squaremealsaday.ButmostofthepeoplethatIknowinketo,andeventhose…likeIwaslowcarbfor15yearsbeforeIwenttothenextlevelwhichiswhatIcallketo.Ithinkketoisjustnextlevelprimal.Iwaslowcarb.IhadalltheenergyIfeltIneeded.Youknow,Imaintainedmusclemass.Ididn'tgetsick,didn'tgethungry.SoIthoughtIhadeverythingdialedin.Mywillingnesstogoketofortwomonthswasmostlyasanexperiment.AndattheendofthatexperimentIthought,"Wow,there'sanotherlevelofconsciousnessavailabletomeforhavingjustcut40extragramsofcarboutofmylifeeveryday."Itwasprettyprofoundandthat'swhereIsawthatthiscouldbeavailableto,youknow,alotofdifferentpeople.Butoneofthethroughlinesweseeintheketoworldandthelowcarbworldisthisideaofacompressedeatingwindow.SomytypicaldayisIgetupinthemorning.Ihaveacupofcoffee.Idon'thavebulletproofcoffee.Idon'tputalotofcaloriesinmycoffee.Ihaveacupofcoffeewithalittlebitofheavycreaminit,apinchofsugar.Andthenthat'sallIhaveuntiloneo'clockintheafternoon.That's…Iwakeup.I'mfullofenergy.I'mreadytoroll.I'mreadytogotowork.Igetup,youknow,at6:30.Ireadtwopapers.Idosomepuzzles.Igotowork.Imighttakeabreakat10o'clockinthemorningandgotothegymanddoahardworkout,comebackfromthegym,stilldon'teat,gobacktowork.Idoacoupleofpodcasts,writeablogpost.Aroundoneo'clockismyfirstmealoftheday,andthat'sthatbigasssalad.Andevenbyoneo'clockit'slikeI'mnotravenous.I'mjustreadytoeat.Andoneoftheskillsthatweteachandtaughtfromthebeginninginthe"PrimalBlueprint"isifyou'renothungrythenwhyeat?Becausethere'salwaysgonnabefoodaround.It'snotlikewe'reroamingtheplainsorthesavannasofAfrica,youknow,scavengingforfood.There'salwaysgonnabefoodaroundinthiscountry.Soifyou'renothungrythendon'tforceyourselftoeat.Developthisabilitytounderstandwhenyou'rehungryandwhenyouarehungryandit'stimetoeat,goaheadandeat.Andthenwhileyou'reeating,askyourself,"AmIreallyhungryforthenextbite?"Inotherwords,not,"AmIfullorismyplatefinished?"but,"AmIreallyhungryforthenextbite?AmIwillingtopushtheplateawayandsay,'Youknowwhat?That'senough.I'mgood?'"Andthesearethesortsofskillsthatgetfurtherrefinedwhenyougoketobecauseyourbodyhasnowbecomesogoodatburningfatandsogoodatmakingketonesandsonolongerdependentonglucoseeverycoupleofhourstoraisebloodsugarandfuelthebrainthatthisskillthenstayswithyouwhetherornotyouremaininketosisaslongasyoudon'tgocrazywiththecarbs.Youknow,aslongasyoudon'tgoover150,175gramsaday.


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Butthe…justbacktothecompressedeatingwindow,soIeatlunchatone.Imighthaveahandfulofnutsintheafternoonsometimes.Andthat'stypicallyjustifI'mhomeandI'mthinkingaboutit.Otherwise,ifI'montheroadIdon'teventhinkaboutasnack.AndthenIhavedinneratsevenandIhave,youknow,again,aniceformofprotein.Itmightbesalmon.Itmaybechicken,orturkey,orsteak,orlamb,whatever,andsomecopiousamountofacolorfulvegetablewitheitheroliveoiloravocadooilasagrillingagentorwithbutteronit,orwhatever.AndifIfinishthenightoffwithasquareortwoofdarkchocolate,I'vehadagreatday.Bytheway,thereareevennow…therearepaleowinesavailable.They'relowsugar,nosugarwinesthatarelowinalcoholthatyoucanhavewithdinnerandnotnegativelyimpactwhetherornotyouproduceketones.SodoIfeellikeI'm,youknow,makingmajorsacrificesinmylifebythewayIeat?Onthecontrary,IenjoyeverysinglebiteoffoodIeat.Purposely,Ialsodon'teatanythingthatIdon'tenjoy.Soevenifsomebodysays,"Well,here'sareallyhealthysnackImadeforyouwith,youknow,kaleandchickpeas,and…"youknow,it'slike,"No."Youknow,ifI'mnotintoitI'mnotgonna…Idon'tcarehowhealthyitis.Ifitdoesn'ttastegreatI'mnotgonnaeatit,youknow.I'mheretoenjoyfoodandIwannaenjoyandsavoreverybitethatIeat.AndIthinkthat'sanimportantdistinctionbecausealotofpeoplewouldlookatwhatyouandIhavedoneoverthelastdecadeandgo,"Well,jeez,KatieandMark,they're,youknow,they'rereallypreachingthegoodstuffhere,butit'sprettyrestrictiveandit'slikeyouhavetobereally…youhavetosacrifice."AndI'mlike,"No."Idon'tfeellikeI'msacrificingatall.IfeellikeIincludesomeprettyawesomemealsinmyeatingstrategythatyoumightifyouwerejustastandardAmericandieterthink,"Ohmygod,Icouldnevereatthat.It'stoomuchfat.It'stoodecadent.Icouldn'teatthat."Sothat'smytakeonthat.Katie:Well,itobviouslyshows,Imean,howwellitworksbecausehavingmetyouyouareprobablyinbettershapethanvastmajorityofpeoplehalfyourage.AndIlovewhatyousaidaboutyourfoodandyouwon'teatitunlessyouenjoyitbecauseIkindofteachthiswithmykidsthatfoodisfirstandforemostfornourishment.Soitshouldn'tevenbeconsideredasafoodoptionifit'snotgonnanourishyourbody.Butfromthere,there'ssomanywaystomakehealthyfoodamazinglydelicious.So,you'rereallynoteverdeprivedifyou'rewillingtoputintheefforttodothat.AndIthinkyou'resuchatestamenttothat.And,definitely,nottolikekeephammeringthispointhometoomuchbutwhenitcomestothevegetables,I'llsayitlikeasawomanI'venoticedthatthere'sadirectcorrelationIfeelthebestwhenI'meatingthemostgreenvegetableswhichifyoulookatthesciencethosebindextraestrogeninthebodyandtheyhaveawholelotofphytonutrientsandthere'sverybiochemicalreasons.Soit'snotadeprivationatall.Andit'scompletelycontrary.It'sfeelingamazingbecauseyou'refuelingyourbodyalotmoreefficiently.Soyoumentionedyou'reeatinginarestrictivewindowwhichbringsupanotherpointIwantedtotalkaboutwhichis,isketodifferentinanywayforwomen,andisintermittentfastingdifferentforwomen?Becauseintermittentfastingseemstogohandinhandwithketoquiteabit.ButIalsothinkthattherecanbesomeconcernstherewhenwomendoittoointenselyfortoolong.ButI'dlovetohearyourtake.Mark:Sure.Sofirstofall,weareall…youknow,eventhoughweallburnfatthesameway,weallbuildmusclethesameway,weallcreate,youknow…weallbuildourimmunesystemthesameway,it'sthedegreetowhichwedothatthatdiffersamongindividuals.Andthathastodowithallelesandgeneticcontributionsfromyourparents.Sosomepeoplemightbealittlebitmorepredisposedtostoringfatthanothers.Itmightjustbemoredifficulttoburnitoff.Butthemechanismbywhichthishappensisthesameineverybody.Sowe'resortofbioindividualisthetermthatJoshuaRosenthalusesattheIIN.Wehavethisbio-individualitythatweneedtopayattentionto.Andthenwetalkedabouttheexperimentofone,Nequalsoneintheancestralnutritionsideofthings,paleoprimal,thattherecanbeatemplatethatwecanusetosortofidentify


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anewstrategybutwestillhavetopayattentiontowhoweareandpayattentiontohowuniqueourresponseistothatchangeinfoodinformation.Sowhenwetalkaboutmenversuswomen,yes,Imean,youcanmakeablanketkindofstatementthatsaysmenareprobablybetteratgoingatfullketothanwomenonbalanceingeneral.Youknow,womenhavedifferenthormonesystemsatdifferenttimesofthemonth,atdifferenttimesoftheirlives.Wealsohavetolookatthehistoryofindividualsandhowmuchmetabolicdamage…Ihatetousethatterminsomeregardsbutitdoesdescribegenericallywhatpeoplehavedonewithchoicesovertime.Sohowmuchmetabolicdamagehassomeonedonebyeatingtransfatsandlotsofsugarandburningthecandleatbothendsandnotgettingenoughsleepand,youknow,alltheseotherlifestylefactorsthatmayplayarolethedayyoudecidetogoketo.Somepeople,andwehaveintheKetoResetbook,it'sa21-daystairstepprogramtohaveyoubecomebetteratburningfat.Nowwithsomepeople,it'sgonnatakemorethan21days.Andhowweaddressthatinthebookisthatattheendof21dayswehaveamidtermexam,andyouhavetogeta75ormoreinthatmidterminordertoearntherighttogofullketoandatleastinourterms,onourterms.Andthose…bytheway,theexamhasmoretodowithhowyoufeelratherthanbloodketonesorurineketones.Youknow,doyouwakeupinthemorninganddoyouhaveenoughenergytogoXamountofhourswithouteating?Canyoudoaworkoutwithouteatingandwithouteatingaftertheworkout?Howwasyoursleep?Howareyourstresslevels?Thingslikethatthatcanplayacriticalroleinhoweffectivegoingketomightbeforyou.Somuchofthisismoreindividualacrossthespectrumofmenandwomen,andyetwedofindsomewomen,youknow,who…and,bytheway,alotofwomenwhorespondedandsaid,"Iwasinaplateauforthelastfiveorsixyears.Iwentketo.Itchangedeverything.Thisisunbelievable.It'sincredible.I'mgonnastaythiswayfortherestofmylife."lotsofgreattestimonialsthere.AndthenI'vehadotherpeoplesay,"Youknow,Itriedit,didn'tworkforme.Ifeltmiserable.Ihadtheketoflu,"whichisjustthisspacethatyouwindupinwhereyou'vedeprivedyourbrainofglucosebutyou'renotyetgood.Youhaven'treallybuiltthemetabolicmachineryyettoburnketones.Soyou'reinkindofanoman'slandofnothavingenoughglucosetofillthebrainwithbloodsugarbutnothavingbuiltenoughenzymesystemstoeffectivelyuseketones.Andthatcantaketimeforsomepeople.Thatcantakeacoupleofweeksandit's…forsomepeople,ifyouhaven'tstairsteppedyourwayintothiscanbekindofmiserable.Sowhywouldpeoplewannafeelthatwayforalongerperiodoftimeif…simplybyeatingabagelattwoo'clockintheafternoon,theycankickthemselvesoutit,right?Andsoalotofpeoplekindofbailjustasthey'regettingclosetoexperiencingthebenefitsofketoandjustasthisthiswholemetabolicmachinerythingstartstokickin.Soittakesalittlebitmoretimeforsomepeopleand,again,thatcanbehormonal,thatcanbebasedonalifetimeofnotsogreatchoices.Somepeoplehaveasaresultofstressornotsogreatchoicesmighthavesomethyroidissues.Andsosometimesathyroidproblemcankindofbecomeproblematicwhenyou'regoingketo.Notinalife-threateningsituation,justaslikeinanenergysituation.Again,it's…but,youknow,theauthorof"ThePaleoThyroidSolution,"ElleRusswhohasbeenalifetimethyroidpatientandfinallydealtwithitherselfafterhavingaddresseditwith15doctorsoverherspanoftryingtoinvestigateherissuesandfinallyhealedherselfgoingprimal,andthencertainly…andthengoingketoandfoundoutthatwhileshehadbeendependentonT3,shethoughtitwasgonnabefortherestofherlife.Justatwo-monthexperimentwhereshewasoffT3entirelyfortwomonthsanditwasfine.Shewentbackonbecauseshe'sstillinthatexperimentalstagebutit'sinteresting,youknow,howtherewasapersonwhohadlowthyroid,whohadthyroidissues,


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whoyouwouldhavethought,"Well,that'sgonnabeatoughoneforhertogoketo."Andthenshegotgreatresultsgoingketo.SoIhatetobepaintingthisinmoregenerictermsbut,youknow,itworksformostpeople.Forsomepeopleforwhomitdoesn'tworkIwouldwannagetinandkindofbealittlebitmoreinvestigativeintermsofyourcomplianceandareyoureally,youknow,doingallofthenecessarystepstodothat.Imean,inthebookwetalkalotaboutsleep.Youcanhavedialedinthedietperfectlybutifyoursleepisterribleandyou'recreatingstresshormonesasaresultoflackofsleepandstresshormonestendto,youknow,turnoffketosis,increasegluconeogenesisandincreasefatstoring,they'retotallycounterproductive,thesestresshormones,tothegoalofbecominggoodatburningfat.Andthefactthateventhoughyou'reeatingrightbutyouhaven'taddressedaserioussleepissueisgonnabeproblematic.Butthere'sasolutionthereifyouaddressthesleeporifyouaddressthestress.So,youknow,we'recomplexbiologicalorganismsandanytimewelookatourownexperiment,itisa…therearealotofdifferentvariablesinthisequation.Andwehavetolookatallthevariablesinordertogettheoutcomethatwe'reseeking.Ihopethatmakessensetoyou,Katie.Ididn'tmeantobesoobtuse.Butthat'skindofwhatwe'retalkinghere.It'sjustthiscanbequitecomplexforsomepeople.Katie:Yea,Ithinkthatbio-individualityissokey.ButIlikethepointsthatyoumadeaboutsleepandyoutalkedaboutthiswithsupplementsonyourblogaswell.Iknowthat'ssomethingthatI'vereadalotfromyourwritingsisthatunlessyouhavethosedialedin,unlessyouhaveyourdietdialedinandyoursleepdialedin,you'renotgonna…likenosupplementintheworldisgonnafixthings.Nolikebio-hackintheworldisgonnafixitifyou'renot…ifyoudon'thavethosecomponentsdialedin.Andyoureallyhavesomegreatresources.I'llmakesurewe'relinkedtothoseonoptimizingyoursleepbecause,likeyousaid,youcan't,youknow,outsupplementabadsleeporabaddiet.Ifthosekeysaren'tthere,it'snotgonnadoyouanygood.AndIthinkthatyouhaveabalancedapproachedthereaswell.

ThisepisodeissponsoredbyFourSigmatic.You’veheardmetalkaboutFourSigmaticbeforebecauseIlovetheircoffees,teasandhotchocolates.Nowyoucanget15%offanyorderwiththecode“wellnessmama”.Butthesearenotordinarydrinks.They’redeliciouscombinationsofcoffee,cocoaandadaptogenherbs,nowwiththebenefitsofChaga,Cordyceps,andLionsManeforanextrabrainboostandcleanenergy.MylongtimefavoriteistheirinstantcoffeewiththebenefitsofthesemushroomsbutlatelyI’vealsoreallybeenenjoyingtheircaffeinefreeblends.Tryoutallofthesedeliciousdrinksatfoursigmatic.com/wellnessmamaandmakesuretousethecodewellnessmamatoget15%offofyourorder.

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Katie:Soyoutalkedaboutyourshorteatingwindow,andwhatI'veseenatleastbeingathyroidpatientmyself,isthatlikesustainedlongtermfastingtendstobeastressoronmybody.Butshortterm,intermittentfasting,likesimilartowhatyoudowithaslightlylongerwindow,seemstoworkreallywellwhichpeoplekindofgetscaredofthatterm,intermittentfasting.Butwedoitatnightwhenwesleepanyway,likeyousaid.SoIjusttrytodolikekindofasmallereatingwindowbutusuallyinseventoeighthours.SolikealittlebitlongerthanyoubutIthinkthatcouldbeagoodapproachevenforwomen,ifitworks.Ithinkyouhaveto,likeyousaid,dotrialanderrorandfigureoutwhat'sgonnaworkforyouthoughforsure.Mark:Agreed100%,andIthink,youknow,oneofthemantrasthatthepopularculturehasputacrossinthelastseveraldecades,youknow,breakfastisthemostimportantmealoftheday.Andit'slike,well,ifyourdefinitionofbreakfastisamealthatyoueatateighto'clock,thenI'mnotsocertainthatthat'sanaccuratestatement.Ifyou're…whatevermealyouusetobreakafastwhichinmycaseisaoneo'clocksalad,okay,thatbecomesthemostimportantmealoftheday.Butthisnotionthatassoonasyouwakeupyouneedtoeatsomethingtogetgoingandgetfueling,allthatdoesiskindofpromotethisongoingdependencyoncarbohydrate,onsugars,onglucose,anditunburdensthebodyofhavingtomakeanychangesthatwouldmakeyougoodatburningfat.We'reaveryefficientsystemsandpartofthatofefficiencyislaziness.Sothebodydoesn'twannadoanymoreworkthanithastodotosurvive.Andsoifwe'refeedingitonaregularbasis,wegetupateightandwehavesomethingtoeat,wehaveamid-morningsnackat10:30,andthenwehavealunchat12:30,andthenwehaveamid-afternoonsnack,andacoffeebreak,andthenwehavedinner,andthenwehavesomethingtoeatwhilewe'rewatchingTV,youknow,thebodynevergetsachancetodoallthecoolstuffthatitdoeswhenwe'renoteating.Mostofthecoolstuff,mostoftherepair,andthefatburning,youknow,theautophagy,thattendencythatcellshavetolookinwardanddosomehousecleaningandgetridofdamagedproteinsanddamagedfats,thatstuffdoesn'thappenwhenwe'reeatingeverycoupleofhours.Thatgoodstuffonlyhappenswhenwe'renoteating.That'swhenallthehousekeeping,allthehousecleaning,alltheDNArepairtakesplaceduringthosemomentsorthosehourswhenwe'renoteating.Andthat's,Ithink,difficultforpeopletokindofcomprehendbecausemostpeoplethink,"Ihavetoeat.Ihavetofuelmyselfonaregularbasis.Otherwise,I'llcannibalizemuscletissue.Otherwise,I'llrunoutofenergy.Otherwise,I'llhavelowbloodsugarandIwon'tbeperformingwell."Andallthatactuallycomestrueifyou'velivedinthiscarbohydrate-dependentparadigmbecauseifyou'resocarb-dependentthatyouskipameal,it'strue,thebrainwillgo,"Whoa,where'sourcarbs?Wehavetostarttakingevasiveaction.Let'scausethestresshormonestobesecreted,toteardownmuscle,tomakesomeglucosefromthoseaminoacidstosenditthroughthebrain."Sowhenyou'reinthatcarbohydrateparadigm,youarekindoflockedintothateatingeverycoupleofhours.Butassoonasyoufreeyourselffromthat,assoonasyoustartrestrictingcarbsmethodicallyandwithaplan,andyoupromptyourbodytowant…tohavetomakenewmachinery,nowyourbody'sgoing,"Well,I'dratherbelazyandjusteateverycoupleofhours."ButbecauseI'mnoteatingeverycoupleofhours,Ineedtotakeactionandbuildametabolicmachinerytotakefatandusethatasfuel,lordknowsIhaveenoughstoredbodyfat.SoIcanusethatfuelandIcanexistfornotjusthoursbutdaysatatimewithouteating,withouteatinganythingifneedbe.AndI'mnotsuggestingthatpeopledothat,butthat'swhatthebodyispreparedtodowhenyoubuildthatmetabolicmachinery.Sothebodysays,"Okay,we'regonnastartupregulatingenzymesystems.We'regonnastartmakingmoremitochondriasowecanburnmorefat."


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Andallofthesesystemsthengetincorporatedbecauseyou'vesentanewsignaltothebodythatsays,"No,we'renotgonnabesupplyingglucoseeverycoupleofhours.Andwe'renotevengonnabesupplyingcalorieseverycoupleofhours.Sowe'regonnahavethiscompressedeatingwindowwhichisinyourcaseI'mgonnasuspectfrom7:00PMuntil11:00ornoon.Andthenallthegoodstuffisgonnahappenbetween7:00PMandnoonwhenthebodysays,"Okay,wecanstartburningfatnowbecausethere'snotgonnabeareadysourceofcaloriescomingoffaplate.Solet'sjusttakeitoffthethighs.Wedon'tknowthedifference.Wedon'tcare.Youknow,fatisfuel.Fuelisgreat.Let'sburnit."Sothat'sthenatureofthisdecision,thisconsciousdecision,tocutbackoncarbsandforcethebodytogobacktoitsfactorysettingwhichistobecomereallygoodatburningfats.Katie:Andthere'stremendousfreedominthat.Notbeingstuckonaneatingschedulewhereyoufeellikeyouhavetoalwaysbenearakitchen,oralwayshavelikeagranolabarinyourpurseincaseyourbloodsugargetslow.There'sahugefreedominmovingpastthat.AndI'mwithyouonthebreakfastthingbecausethat'sotheradviceIhearalotfromdieticiansisthatyoushouldnevereverskipbreakfast.Andwhattheymeanisamorningmealandtheythinkitshouldbelikerichinwholegrains.ButifyoulookatwhatweactuallyeatintheU.S.forbreakfastit'snotbreakfast,itsdessert.Likealotofbreakfastshavemoresugarthandessert.Mark:Yea.Exactly.It'sjustironicandcrazythatthedieticians,theonewewouldthinkwouldhavethecutting-edgeinformation,areworkingoffofa30-year-oldparadigm.Katie:Definitelyironic.It'soneofmybigloftygoalsoneday.I'dlovetoseewithalltheseincreasingawarenessandallthesemomsthatnowknowsomuchforustokindofmakebreakfastcerealirrelevantjustlikestopbuyingit.Sothat…it'snolongerneededbecausethat'sinmymindtheworstthingwecanfeedourkidsinthemorningissugarycereal.Iknowyouechothataswell.SoacoupleotherthingsIwantedtodelvealittledeeperintothatyoumentioned.Youmentionedthatyouworkoutbeforeyoueatyourfirstmeal.Soyoutrainfastedandthat'sanotherthingthatgoesagainstsomeoftheconventionalwisdomthatalotofpeoplemayhaveheardbecausethat'sadvicethat'scommonlygivenisthatyoushouldeatcarbsbeforeyouworkouttofuelyourworkout.SoI'dlovetohaveyouexplainwhyyoufeelit'sagoodideatotrainfasted.AndIthinkitis.Andalsoyoumentionedthatyouveryrarelysnack,thatyoumighteatafewnutsbutthat'sit.Socanyouexplainlikewhyit'sgoodjustlikenoteatingatnighttogiveyourbodyabreakinbetweenmealsaswell?Mark:Well,sothelatterquestionfirst.Sowheneveryousnack,yourampupallthisdigestivemechanism.Itkindofturnsoffallthecoolstuffthat'shappening,alltherepairs,andalltherebuilding,andalltheregenerationthat'sgoingonbecausenowyou'veincorporatedadigestiveprocessthatrequiresinsulin,ghrelin,leptin,glucagon,probablysomecortisol.Andsoalltheseamazingrestorativeprocessesgetturnedoffasyoutryto…asyourbodysays,"Okay,morefuelcomingin.Let'sgetreadytostoresomefuel."Sothat'swhyItrynottosnackeventhough…IworkoutofmyhouseandI'msurroundedbysamplesofstuffthatpeoplesendmeallthetime.It'sprettyphenomenal,prettycool.Nowthepre-workoutmealoreventhepost-workoutmeal,becausepeoplewouldsay,"Well,yougottahavecarbstodotheworkout,"well,that'swhatglycogenisfor.Mymuscleshavebeen…justbecauseI'mlowcarbdoesn'tmeanmymusclesdon'trestoreglycogen.IhaveglycogeninmymusclessoIcandoahardworkout.Theonlycaveatmightbe,well,Icouldn'tdothatsamehardworkouteverydaybecauseitwouldtakemelongerthan24hourstorepair,torefueltheglycogeninmymuscles.ButI'malsotheguythatsays,"Why


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wouldyouwannaworkouthardeverysingleday?"Likethat'salsocounterproductive.It'scompletelyantitheticaltogettingstrongerandfasterandleaner.Allitdoesworkingoutthathardeverydayistearyoudown.Soyoushouldprobablyonlydotwohardworkoutsaweek.Andthentheotherworkoutscanbedifferentorfillersoreasyorplay.Inwhichcase,you'remostlyburningfatanyway,andinthatcase,youdon'tevenneedtheglycogenreservesthatyouthoughtyouweregonnahavetoreplenishdirectlyaftertheworkout.Sotheoldschooloftrainingwas,andIwasoneofthosepeople,Iwasamarathonrunner.SoIran100milesaweek.Iran12to20mileseverysingledayunlessIwasshutdownbyaninjury.AndsoI'dfinishaworkoutandI'dhavetothinkimmediatelyabout,"Igottadothisagaintomorrow.SoIgottareplenishalltheglycogen.Igottaeatalotofcarbs.Icouldeat500,600,700gramsofcarbseverysingledaytogetreadytodoitagain."AndnowIknowthatwasjustdevastatingonmybody.Thatamountoftraining,thatamountofhighlyinflammatorycarbohydratefoodswasnotservingmeinanyway,shapeorform.SoIswitchedmyphilosophyaroundto,"Okay,ifI'mtrainingtobecomebetteratwhatI'mdoing,thenpartofthatstrategyistorest,andrecover,andbuildback,andrepairfromthatdamage.SoIdon'twannagooutanddoithardeveryday.Iwannadoitacoupleoftimesaweek,andthenIwannabecome…"ThenIcoulddo…Imean,Icoulddothehardstuffacoupleoftimesaweek,butIcandothesloweasystuffinbetweeneverydaybecausethebetterI'mburningupfatthenthelongerIcandotheseeasyworkouts.Theybecome…theydon'tbecomedevastatingonthebody.Theyjustbecomerestorative,youknow,asasortofcounterpointtothisdestructive,hardtrainingeveryday.Youhaveeasydayswheretheworkoutsareactuallyfunandthenharddayswherethey'reprettydamnhard.Butthey'renoteveryday.They'rejusttwodaysaweek.Thiswasthemindsetofthebodybuildingcommunityandtheendurancecommitteeforyearsandyearsandyearswasmultiplesmallmealsaday,don'teverrunoutofcarbohydratebecauseyou'llcannibalizemuscletissue.Youworkedtoohardtobuildthatmuscletissue.Andthatwaskindofwhatdrovemostpeople'strainingregimen.Nowthatweknowthatyoucanbecomereallygoodatburningfat,nowthatweknowmostenduranceathletescanderive90%oftheirenergyataveryhighlevelofoutputfromstoredbodyfatandtheycansparethatglycogen,itchangedthewholetrainingparadigmandmakesitnotonly,youknow,morecomfortabletotrain,it'slessdevastating.Butyoucanactuallybecomeabetterathleteatit.Partofthatoldparadigmalso,becauseyouhadtorestoreglycogenattheendofeveryworkout.Sotherewasanindustrythatwasbuiltaroundfourtooneratioofcarbstoproteinthatyouwouldslamdownattheendofeveryworkoutinordertoprepareforthenextworkout.Nowifyou'regonnaworkouthardeveryday,whichIthinkiscrazy,butifyou'regonnachoosetodothat,thenthat'sthestrategy.Andthat's…I'mnotgonnasayit'sabadstrategy.It'sastrategytoworkouthardeveryday.Butifyourgoalistobuildandtobecomestrongerbecauseoftheworkout,then,A,you'renotgonnatrainhardeveryday.You'regonnagiveyourselfadayortworestinbetween.And,B,andthisisprobablythemostimportantthing,whenyouworkouthard,thebodyrecognizesthathardworkandputsoutapulseofgrowthhormoneandtestosterone.Andifyoudon'teataftertheworkout,thatgrowthhormoneandthattestosteronego…itdoesit'sworktorepairthemuscletissueanddowhatitneedstodo.Ifyoudoeatafterthatworkout,theinsulinthatyouderive,thatyourpancreasputsoutasaresultofthathighcarbohydratemeal,bluntsthetestosteroneandgrowthhormoneeffect.SoyoucaneitherchoosetoreplenishglycogenanddoithardeverydayandliterallylikeSisyphusrollingastoneupahill,nevergetmuchbetter,butfeellikeyou'rehammeringyourself.Somaybeyoufeelgoodaboutthefactthatyoubeatyourselfupeveryday.Oryoucoulddecidetojustimprovefromoneworkouttothenextandmaximizethegrowthhormoneandtestosteroneandnotcareabout


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replenishingglycogenbecauseyouknowyou'renotgonnadoithardeveryday.You'regonnadoithardeverytwo,everythree,orfourdays.Katie:Ithinkthat'sgreatadviceandIwouldguessamajorityofpeoplelisteninglikemearemomswhoaretryingtofigureouthowtofitinaworkoutinthemostefficientwaypossibleandnottokillourselveseverydayinthegym.SoIthinkthat'sreallyvalidadvicetospreadthoseharderworkoutsoutandthentodomoreenjoyablethingslikewalking,andswimming,andthatkindofstuffinbetweenwhichis,again,suchabalancedapproach.ButIwannamakesurewecirclebacktothebook.Obviously,thelinkswillbeintheshownotesatwellnessmama.fmbutcanyoukindoftakesusthroughthebroadoverviewoftheKetoResetDietandwhatitlookslike,howlongitlasts,justkindofgiveusthehighlevel?Mark:Sure.Sobasically,obviously,becauseI'maneducatorIliketoexplainwhywe'redoingthisinthefirstplace.AndI'vemaybetoucheduponsomeofthatinthisinterviewtoday.Butwewannabuildametabolicmachinerytobecomereallygoodatburningfat.Inordertodothatwehavetocreatesomenewinformationthatthebodytakesandusesatageneticleveltobuildmoreofthismetabolicmachinery.Andsothefirstthingwedoisweactuallytakeyou…wemakeyouprimal.So,wegetridoftheoffensiveingredients.Weget…clearly,wehavetogetridofthesugars,thesugarydrinks,thepies,thecakes,thecandies,thecookies,thebreads,thecrackers,thecereals,thebagels,the…likeitgoesonandon.Andifyouweretolistoutallofthesesourcesofprocessedgrainsandsugarsthatconverttoglucoseprettyquicklyinthebloodstreamitwouldmakeyourheadspin.Butthat'swhatwehavetodo.Wehavetogetridofthose.Wegetridoftheindustrialseedoil.Sowegetridofcanola,soybeanoil,cornoil,allthetransfats.Intheirplace,weputavocadooil,extravirginoliveoil,coconutoil,butter,ghee,lard,wonderfulsourcesoffatslikethat.Initially,wegetridofgrainsandlegumes.Wecanmaybeaddthosebacklateron.We'lltalkaboutthat.Butintheinitialstageswewannastairstepyouintobasicallyalowcarbarenafirstwhereyoumaybeadd90to100gramsofcarbsaday.Andit'saverycomfortableplacetobebecauseifyou'vegottenridofallofthatcrap,you'restillleft,asweidentifiedearlier,withsomeamazingfoodchoices,lotsofvegetables,somefruit,maybeevenastarchytuberhereorthere.Thenwetakeourmidtermexamandwesortofseehowwefeel.Obviously,wetalkaboutsleep.Wetalkaboutsunexposure.Wetalkaboutplay.Wetalkaboutexercise.Andsowehavetoreallyfigureouthowwe'regonnaexerciseduringthisperiodofcarbohydraterestrictionbecausewewantexercisetobesupportiveandnotdragusdownbecausewe'retryingtoworktoohardatit.Andthenthesecondhalfofthebookisaboutgoingketo.Andit'saboutfinding30or40moregramsofcarbsinyourdailyroutinethatyoucancutout.Andhavingfunanddoingitwithgraceandeaseandgettingtothatpointwhereyouwakeupinthemorningandyougo,"Wow,Ijust…there'sadifferentlevelofenergyIhaveandit'scrazybecauseIdon'tfeellikeeatingandIfeellikegoingstraighttowork,orIfeellikegoingstraighttothegym."Andsowespendsixweeksinketo.That'stherecommendedtimeintheKetoResetDiet.Andsixweeksisenoughtoget95%ofthebenefitsyou'regonnaget.Youcouldstayinketo.Iknowpeoplewho'vebeeninketofor10yearsandloveitandwouldnotleave.ButI'mnotevenoneofthosepeople.I'mgonnausetheKetoResetonceayearformetoresetmymachinery,toresetmymetabolism.Andthatdoesn'tmeanI'mgonnagowholehogofftherailsanddo250to350gramsofcarbsaday.ItjustmeansthatIcanhave100,110,150gramsofcarbsadaysomedays.InotherdaysI'lllookbackonthedayandgo,"Wow,Ionlyhit30gramsofcarbstoday.Sotodaywasaketoday."ButbecauseIdon'tnoticethedifference,Katie,becauseIdon'tfeellike,"Youknow,Ihad110gramsofcarbs.Ikickedmyselfoutofketo.Ifeellikecrap,"lifeshouldn'tbethatway.Humansarenot…wewouldnothave


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beendesignedtofeellikecrapifwewentfromaweekofketotofindingabigtreasuretroveoffruit.Sosomepeoplewhoareinthisindustryandwhosay,"Geez,well,whenIhavemorethan70gramsofcarbs,I'mkickedoutofketoforaweekandIfeellikecrap,"dude,youhaven'tbuiltthemetabolicmachineryyet.Youhaven'tbuiltthemetabolicflexibilitytobeabletoeathealthyfoods.Don'tgetmewrong.Youcan'teat,youknow,threeCinnabonsandexpectthistohappen.But,conservativelyhealthyfood,whichmeanslotsofvegetables,somefruit,theoccasionalpieceofbreadwithbutteronit,youknow,that'swhatwe'reafter.We'reafterthisrationingupofourefficiencyandflexibilitysothatwetrendtowardouridealbodycomposition.AndthisissomethingthatIwould…like,mywishwouldbethatpeoplewoulddothisatleastonceayearthesamewaytheymightlookatdoingacleanseonceayear,right,thatthey'rejustgonnadosomethinggreatfortheirbodyonceayear,thatupratchetseverythingintermsoftheirefficiency,theirenergylevel,theirimmunesystem,theirproductivityatwork,andsoon.Katie:Ithinkthat'sagreatideaandtohaveitbeareset,likeit'smeanttobearesetofyoursystemratherthannecessarilylikeyou'renevergonnaeatanycarbsagain.Ithinkthebalanceagainiskey.AndIalsowannamakesurewetalkabout,beforeweend,about"PrimalKitchen"becauseIthinkit'sthemostfittingthingintheworldthatyoucameoutwithproductsthathelppeopleeatmorevegetablesandlovethem.Iknow"PrimalKitchen"isastapleinmyownkitchennow.Buttalkabout"PrimalKitchen"andkindofwhatinspiredthat.Mark:Well,soI'vebeenwritingaboutfoodfor10years,andIhadaweeklyrecipe.Ipublishedabunchofcookbooks.Ievenpublishedabookyearsagocalled"HealthySauces,DressingsandToppings"becauseIrecognizedthatonceyoucleanedupyourdiet,onceyougetridofthesugarsandthecakes,andthebreads,andthepastasandyougetridoftheindustrialseedoils,youknow,you'releftwithsomeawesomefood,maybefivekindsofmeatthatyou'regonnaeatnextyear,youknow,beef,lamb,pork,chicken,turkey,acoupleofkindsoffish,youknow,maybe17,18vegetables.Butthedifferenceishowyoupreparethem.That'swheretherealvarietycomesin.So…andIrecognizedthateventhoughIliketocook,therearen'tthatmanygreatcommercialsaucesanddressings,andtoppings,andthingsthatyoucanputonfoodthatwouldallowyoutousethemalmostindiscriminatelyandsay,"I'mnotgonnausethissparinglybecausethemoreIputonmysaladofthisparticularsaladdressingthehealthierthatmealbecomes.OrthemoremayonnaiseIputonthisburger,orthemoremayonnaise,orthemorechipotlelimemayoIputonthispieceoffish,literallythehealthieritbecomesbecauseI'vegotnowhealthyfatsfromavocadooilgoingonthere."SoIidentifiedanicheinthemarketplacethatIthoughtwaslikecrazythatnoonehadfilleditbecauseitwasallaboutmakinggreattastinghealthysauces,dressings,andtoppings.Andwe'vereally…Imean,we'vefoundatremendousamountoftraction.Youknow,we'vebeenthenumberonebestsellingmayonnaiseonAmazonforeverydayforthelastyearandahalf.We'rethenumberonebestsellingcondimentinallofWholeFoods.Ofallthecondiments,we'rethebest-sellingcondimentwithourmayo.Oursaladdressingsaretakingoff.We'rein7,000stores.YoucangetusonAmazon.Youcangetusonthrivemarket.comwhichIknowyoulove.We'vebeenfansofThriveforalongtime.Andyoucangetitinalotofthetopstoresrightnow.Theideawas,Imean,look,Imaketheseproductsformebecauseit'slikeIwishaproductlikethatexisted.AndIwasn'tthebiggestfanofmayonnaiseforalongtime,butthefactthatIliketunafishsalad,Ilikechickensalad,Ilikepotatosaladbecausecoldpotatoesareagoodformofresistancestarch,Ilikeeggsalad,buttherewerenogoodmayonnaisethatIcouldmakethesewith.Sothatwassortofthefirstproductwecameoutwith


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wasthishealthymayothat'smadewithavocadooilandorganiceggsfromcagefreehens,organicvinegarfromnon-GMObeets,alittlebitofseasalt.Andit'sbeenagamechangerforalotofpeople.It'sreallyopenedalotofpalatestothepossibilities.Imaginetakingonebowloflettuceandmixedgreensbutnowwehavesixdifferentsaladdressings.AndsoeverydayIcanmakethatsaladtastedifferentwiththeflavorofdressing.It'sprettycool.Katie:Yea,andthey'resogood,evenjust…Ihadforlunchtoday,Ihadsardines,andthat'soneofthosefoodsthatItellpeoplelikeit'ssohealthy.Like,learntoloveit.Butalsoit'sastrongertastingfood,somytipisalwaysjustchopupanorganicpickleandmixitinwithyourmayo.Youhavetartarsauceandputthatontopofitwhichhelpstonedowntheflavorifyou'regettingusedtoit.Andit'sdeliciousandIthinkthemayoespeciallyhasbeenagamechangerforalotofpeoplebecause,likeyousaid,untilyouguystherewasnotreallyagreatoptionthatwasn'tcanolaoil,orvegetableoil,orsoybeanoil,orsomethinglikethat.Sonowthereactuallyisandit'sconvenient.AndIknowprettymuchanybodyIknowinthehealthspace,Icanfindtheirmayoinanyoftheirkitchensatanytime.Well,Mark,IwannamakesurethatIrespectyourtimeandthetimeofeveryonelisteningbutIwannathankyousomuchforbeinghere.IcouldtalktoyouforeverandI'llmakesuretoincludelinkstoeverythingwetalkedaboutespeciallytoyourbookintheshownotesbecauseit'sreallywellwrittenandIthinkitwellhelpatremendousamountofpeople.Butthankyouforyourtimeandforbeinghere.Mark:Well,Iappreciateitandthanksforhavingme,Katie.Alwaysapleasure.Katie:Andthankssomuchtoallofyouforlistening.AndIwillseeyounexttimeontheHealthyMomsPodcast.

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

116- How to Reboot Your Metabolism Using the Keto Reset ...€¦ · become so adapted to the state...

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Transcript of 116- How to Reboot Your Metabolism Using the Keto Reset ...€¦ · become so adapted to the state...