@Robert Lufkin : 我认为身体的症状是身体在试图沟通更深层次的需求。93%的美国人代谢不健康，@Ben Azadi 的新书《代谢自由》解释了原因和解决方法。即使血糖读数正常，也可能已经有长达15年的胰岛素抵抗。应该要求进行空腹胰岛素测试，而不是仅仅依赖血糖测量。真正的代谢自由意味着身体可以毫不费力地利用任何可用的燃料来产生稳定的能量。环境毒素会对健康产生破坏性影响，塑料容器和收银机收据中的化合物会直接促进体重增加和血糖功能障碍。通过一个30天的计划来恢复身体的自然健康状态。完整的代谢心脏扫描可以检测到血液或基因测试只能显示风险的实际疾病。Ben Azadi的新书《代谢自由》即将出版，这本书与其他书的不同之处在于它传递的信息。医生不能使我们健康，他们只能减轻我们的疾病。为了扭转代谢健康，人们需要向专家学习如何管理症状、生活方式和毒素等因素。我们不能指望医生来解决我们的新陈代谢问题。这本书适合所有人阅读，包括我的祖母和医生。代谢灵活性是指身体能够利用任何可用的燃料来产生能量。 Ben Azadi: 《代谢自由》这本书是为大众写的，特别是为那些代谢不健康的美国人写的。身体的症状实际上是身体发出的信号，表明存在更深层的原因。《代谢自由》这本书的第一部分主要讲述导致代谢疾病的五个主要原因。识别出这些原因后，就可以消除干扰，从而使身体能够自我修复。这本书的后半部分讨论了解决方案，包括关于酮、禁食和思想如何影响代谢的章节，并结合了一个30天的计划来实现代谢自由。一项梅奥诊所的研究表明，只有2.7%的美国人符合积极、健康、健美的生活方式标准。健康生活方式的标准包括不吸烟、每周至少进行150分钟的中等至剧烈运动、饮食健康以及女性体脂率低于30%，男性低于20%。2018年的一项研究表明，大约88%的美国人代谢不健康，而2022年的研究表明，这个比例接近93%。这本书包含了科学依据，并且适合那些已经深入了解代谢健康、酮和禁食的人，同时也适合那些刚开始接触这个领域的人。这本书以一种非教条的方式谈论酮，并使用如“用餐时间”这样的语言来谈论禁食，这有助于人们更容易接受这些概念。

我最近与代谢健康专家Ben Azadi进行了一次深入的对话，探讨了他新书《代谢自由》(Metabolic Freedom)的核心内容。这本书的出版正值时机，因为它直击了美国社会一个令人震惊的现实：93%的美国人代谢不健康。

这并非危言耸听。我们常常将身体的症状视为问题，但Azadi 认为，这些症状其实是身体发出的求救信号，提示我们更深层次的需求未被满足。 他提出的“代谢自由”概念，并非单纯倡导严格的生酮饮食或延长禁食等极端方法，而是一个更全面的、普适性的框架，旨在解决导致代谢功能障碍的五个根本原因。

令人担忧的是，即使标准血糖测试结果“完美”，也可能已经存在长达6-14年的严重胰岛素抵抗。 我们的胰腺会超负荷工作，分泌大量胰岛素来补偿，直到最终不堪重负。这时，疾病已经深入发展。因此，Azadi 强烈建议进行空腹胰岛素测试，而不是仅仅依赖血糖测量，因为后者会错过这个关键的早期预警信号。

真正的代谢自由意味着什么？它意味着我们的身体能够轻松地利用任何可用的燃料——碳水化合物、蛋白质、脂肪或储存的体脂——来产生稳定的能量，而无需不停地吃零食或依赖兴奋剂。Azadi详细解释了禁食过程中发生的强大修复级联反应：14小时后消化完成，16-17小时后细胞自噬增强，24小时后脑源性神经营养因子增加。

此外，我们还讨论了环境毒素的破坏性影响。Azadi 将其归类为“肥胖原”（obesogens）和“糖尿病原”（diabetogens），这些化合物存在于从塑料容器到收银机收据的各种物品中，会直接导致体重增加和血糖功能障碍。

《代谢自由》提供了一个30天的计划，旨在帮助我们恢复身体的自然健康状态。无论你是否熟悉代谢概念，这本书都提供了切实可行的建议。

医生并非万能药，真正的健康掌握在自己手中。 即使身为医生，我也明白医生只能让我们“不那么生病”，却无法真正修复我们的代谢健康。药物和手术只能治疗症状和控制疾病，而要逆转代谢健康，我们必须学习如何管理症状、生活方式和毒素等因素。 Azadi 的这本书正是为此而作，它以通俗易懂的语言，为大众提供了实用的指导，即使是像我的祖母这样对健康知识了解不多的人，也能轻松理解。

Azadi 在书中强调了代谢灵活性的重要性。这指的是我们的身体能够有效利用任何可用的燃料（碳水化合物、蛋白质和脂肪）来产生能量。 缺乏代谢灵活性的人往往只能燃烧糖分，导致胰岛素水平升高，最终引发一系列代谢疾病。 他特别指出，空腹胰岛素测试比单纯的血糖测试更能有效地早期发现胰岛素抵抗。

书中还详细介绍了如何通过调整饮食来改善代谢健康，例如减少加工食品、避免种子油、增加健康脂肪的摄入等。 Azadi 还强调了间歇性禁食的益处，并提供了如何安全有效地进行禁食的指导，包括如何监测心率变异性和酮体水平来判断禁食是否适合自己。

最后，Azadi 强调了心态的重要性。他认为积极的心态，特别是感恩，对代谢健康和长寿至关重要。 他甚至将感恩称为“维生素G”，并引用了多项研究来支持这一观点。

总而言之，《代谢自由》不仅仅是一本关于代谢健康的书，它更是一本关于如何掌控自身健康，实现“代谢自由”的实用指南。 它为我们提供了理解和解决代谢问题所需的知识和工具，帮助我们从根本上改善健康状况，最终获得持久而充满活力的生活。


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00:37 身体的症状是身体在试图沟通更深层次的需求。

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00:54 93%的美国人代谢不健康，Ben Azadi的书解释了原因和解决方法。

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01:29 即使血糖读数正常，也可能已经有长达15年的胰岛素抵抗。

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01:40 应该要求进行空腹胰岛素测试，而不是仅仅依赖血糖测量。

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01:59 真正的代谢自由意味着身体可以毫不费力地利用任何可用的燃料来产生稳定的能量。

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02:18 Ben分解了禁食期间发生的强大愈合过程。

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02:28 环境毒素会对健康产生破坏性影响。

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02:53 塑料容器和收银机收据中的化合物会直接促进体重增加和血糖功能障碍。

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03:10 通过一个30天的计划来恢复身体的自然健康状态。

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03:47 完整的代谢心脏扫描可以检测到血液或基因测试只能显示风险的实际疾病。

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04:33 Ben Azadi的新书《代谢自由》即将出版。

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04:43 这本书与其他书的不同之处在于它传递的信息。

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05:08 《代谢自由》这本书是为大众写的，特别是为那些代谢不健康的美国人写的。

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05:20 身体的症状实际上是身体发出的信号，表明存在更深层的原因。

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05:44 《代谢自由》这本书的第一部分主要讲述导致代谢疾病的五个主要原因。

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05:50 识别出这些原因后，就可以消除干扰，从而使身体能够自我修复。

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06:18 这本书的后半部分讨论了解决方案，包括关于酮、禁食和思想如何影响代谢的章节，并结合了一个30天的计划来实现代谢自由。

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06:45 一项梅奥诊所的研究表明，只有2.7%的美国人符合积极、健康、健美的生活方式标准。

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07:10 健康生活方式的标准包括不吸烟、每周至少进行150分钟的中等至剧烈运动、饮食健康以及女性体脂率低于30%，男性低于20%。

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07:32 2018年的一项研究表明，大约88%的美国人代谢不健康，而2022年的研究表明，这个比例接近93%。

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07:50 这本书包含了科学依据，并且适合那些已经深入了解代谢健康、酮和禁食的人，同时也适合那些刚开始接触这个领域的人。

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08:19 这本书以一种非教条的方式谈论酮，并使用如“用餐时间”这样的语言来谈论禁食，这有助于人们更容易接受这些概念。

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08:33 医生不能使我们健康，他们只能减轻我们的疾病。

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08:58 为了扭转代谢健康，人们需要向专家学习如何管理症状、生活方式和毒素等因素。

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09:14 我们不能指望医生来解决我们的新陈代谢问题。

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09:40 这本书适合所有人阅读，包括我的祖母和医生。

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10:01 代谢灵活性是指身体能够利用任何可用的燃料来产生能量。

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10:28 代谢灵活性意味着身体能够利用任何可用的底物作为燃料。

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10:57 当我们拥有健康的代谢时，我们可以利用碳水化合物、蛋白质、脂肪或我们自己的身体脂肪来产生能量并感觉良好。

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11:26 不健康的美国人无法燃烧脂肪作为燃料，只能燃烧糖和葡萄糖。

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11:34 高胰岛素水平会引发一系列代谢疾病。

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12:01 胰岛素水平升高是引发高血压、疲劳、糖尿病前期、多囊卵巢综合征、糖尿病、癌症和心脏病等代谢疾病的第一个多米诺骨牌。

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12:21 即使空腹血糖和A1C水平正常，也可能已经有6到14年的高胰岛素血症。

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12:36 胰岛素受体对胰岛素的反应变得迟钝，导致血糖急剧升高，最终导致糖尿病。

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12:57 最重要的测试之一是空腹胰岛素测试，目标是看到空腹胰岛素在个位数，3到7之间是最佳的。

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13:23 即使胰岛素水平在参考范围内，如果数值偏高，也可能表明存在胰岛素抵抗，如果不及时处理，可能会导致2型糖尿病。

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13:47 美国每年在医疗保健上花费4.6万亿美元，其中四分之一用于糖尿病，主要是2型糖尿病。

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13:57 生活方式疾病不能通过药物逆转，只能通过改变生活方式来逆转。

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14:21 代谢自由意味着拥有充沛的精力、理想的体重、健康的身体，并且能够利用身体脂肪作为能量，而不需要频繁地吃零食或依赖能量饮料。

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14:44 如果医生只检查血糖和糖化血红蛋白，而不检查空腹胰岛素，可能会错过一个已经存在多年的重大异常。

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15:05 如果医生检查低密度脂蛋白胆固醇而不检查空腹胰岛素，那么就应该换一个医生，因为空腹胰岛素和代谢健康是比低密度脂蛋白胆固醇更大的心脏病风险因素。

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15:33 为了实现代谢自由和代谢灵活性，饮食应该是什么样的？

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16:00 我们需要开始移除或替换那些高度炎症的加工食品，因为我们的新陈代谢不是为了利用它们来获取能量而设计的。

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16:29 高果糖玉米糖浆对线粒体有毒，会导致脂肪肝。

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16:50 加工食品中通常含有种子油。

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17:14 用植物油烹炸的薯条会产生大量的醛类，这些醛类是致癌物质。

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17:45 用植物油烹炸的薯条相当于吸烟。

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18:14 应该用饱和脂肪和单不饱和脂肪代替种子油。

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18:40 如果食品包装上有成分列表，那通常意味着它是人工食品，含有你无法发音的成分。

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19:03 我们需要减少零食，每天只吃三餐，并且熟悉降低胰岛素、增加蛋白质和脂肪的饮食方式。

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19:27 禁食是一种利用身体内部智慧的工具。

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19:52 禁食可以将能量从消化转移到身体的各个部位，促进身体的自我修复。

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20:14 很多人都想了解禁食。

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20:34 关于禁食的视频在社交媒体上获得了数百万的观看量。

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20:46 很多人对禁食期间身体发生的变化非常感兴趣。

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21:11 在禁食的前14个小时，你会感到更有能量，因为你完成了消化，胰岛素水平也会下降。

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21:20 在14小时的禁食后，你会感到更有能量，并且体重会减轻。

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21:44 在禁食16到17小时后，自噬过程会得到增强。

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22:01 自噬是指清除细胞内的垃圾。

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22:24 自噬就像Pac-Man在你的细胞内清除垃圾。

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22:49 在禁食24小时后，肠道会得到重置，炎症会降低，并且脑源性神经营养因子会激增。

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23:04 脑源性神经营养因子可以增强创造力和专注力。

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23:32 禁食可以带来精神体验，让你与神或源头更加连接。

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23:42 人类已经进化到在禁食期间提高技能。

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24:03 在禁食期间，大脑的思维会更清晰，听力和视力会更好，脑源性神经营养因子会发挥作用。

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24:30 如何决定禁食的时间长短？

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24:44 禁食是一种压力，适量的禁食可以带来益处，但过量的禁食会失去益处。

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25:09 适量的禁食可以降低活性氧，增加抗氧化剂，减少炎症，延长寿命。

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25:25 如果禁食过度，就会失去这些益处，并产生相反的效果。

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25:54 要确定禁食是否适合你，可以关注三个关键指标：感觉、心率变异性和血糖/酮体水平。

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26:11 如果你在禁食期间感到更有活力和专注，那么这是一个好兆头。

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26:27 心率变异性可以用来衡量你的神经系统是否适应了压力。

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26:55 心率变异性反映了神经系统的平衡状态，高心率变异性表明你能够很好地适应压力。

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27:17 如果你的心率变异性增加，这意味着你正在很好地适应禁食。

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27:44 如果你的心率变异性下降，休息心率高于正常水平，睡眠质量差，这表明你没有适应禁食的压力。

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28:01 在禁食期间，你应该看到血糖下降，酮体升高。

00:00

Welcome back to the Health Longevity Secrets show with your host Dr. Robert Lufkin. His book titled Lies I Taught in Medical School is a New York Times bestseller. See the show notes for a link to download a free chapter and now please enjoy this week's episode as we look at how to get metabolic freedom with Ben Azadi. What if your body wasn't designed to be sick? 语法解析

00:23

What if those nagging symptoms you've been having aren't problems at all, but rather messages? In other words, your body's desperate attempt to communicate something that deeper needs attention. 语法解析

00:37

In this revealing conversation, metabolic health expert and my good friend Ben Azadi introduces his new book, Metabolic Freedom. In it, he explains why an astonishing 93% of Americans are metabolically unhealthy and what we can do about it. So 语法解析

00:54

So rather than focusing on niche approaches like strict keto or extended fasting, Ben presents a comprehensive framework accessible to everyone, addressing the five root causes behind metabolic dysfunction. One of the most alarming revelations? 语法解析

01:10

You could have full-blown insulin resistance for up to 15 years while still showing perfect blood sugar readings on standard tests. Your pancreas compensates by pumping out massive amounts of insulin until it simply can't keep up anymore. By then, you're already deep in the disease process. 语法解析

01:29

Ben makes a compelling case for requesting fasting insulin tests rather than relying solely on glucose measurements that will miss this critical early warning. 语法解析

01:40

Now, this conversation explores how true metabolic freedom means having a body that can effortlessly use whatever fat is, whatever fuel is available, carbs, protein, fat, or even stored body fat to generate steady energy without constant snacking or stimulants. 语法解析

01:59

Ben breaks down the powerful healing cascade that happens during fasting from completed digestion at 14 hours to enhanced cellular cleanup or what we call autophagy at 16 to 17 hours and even increased brain-derived neurotropic factor at the 24-hour mark. 语法解析

02:18

Behind food timing, we also look at the devastating impact of environmental toxins that he classifies as obesogens or diabetogens. 语法解析

02:28

in other words these are compounds found in everything from plastic containers to cash register receipts that directly promote weight gun weight gain and blood sugar dysfunction so whether you're just beginning your health journey or deeply familiar with metabolic concepts this conversation offers practical wisdom for reclaiming your body's natural state of health 语法解析

02:53

through a 30-day plan designed to restore your metabolic freedom. 语法解析

03:10

What's the best imaging test to assess health and longevity? I used to think it was the CT coronary artery calcium score. Well, I don't anymore because now with the same x-ray exposure and time as a calcium score, I can get a complete metabolic heart scan. 语法解析

03:28

This includes not only the CT calcium score, but also calculated arterial age, liver fat quantification, and CT bone mineral density. These key metabolic and cardiovascular markers can detect the actual disease that blood or genetic testing only show the risk for. 语法解析

03:47

This scan is available anywhere in the U.S. without a doctor's prescription. See the attached link and use the code LufkinCT for $100 off. Join the health longevity medical imaging revolution today. And now, please enjoy this week's episode. 语法解析

04:07

Hey, Ben, my brother. It's so great to see you again. Great to see you, brother. It's been a while. Let's have some fun. I can't wait to talk about this new book that is coming out this week. As this podcast drops, it's called Metabolic Freedom. And you've written a lot of books and you're a world expert on metabolic health. What… 语法解析

04:33

What is it about this book or what message did you want to get out with this new book that's changed from before? 语法解析

04:43

Yeah, yeah, thank you for that. This book, I'm really excited about this one because it's not a niche book. I've written a keto book. I've written a fasting book, a sleep book, which is great. I love all of that still. This book, Metabolic Freedom, which I'm holding up right here, it's written for the masses. It's written for the 93% of Americans that are metabolically unhealthy. And it just shows them, look, your body is not healthy. 语法解析

05:08

built to have all these symptoms. Your body was not built with any of these flaws and your symptoms are not even the problem as you talk about so eloquently, your symptoms are a gift. 语法解析

05:20

your body's check engine light. Let's find out what the causes are. So the entire first half of metabolic freedom is all about the five main causes that contribute to metabolic disease. When we hear the word metabolic disease, that means cancer, heart disease, autoimmune conditions, of course, high blood pressure, obesity, weight gain, weight loss resistance, diabetes. It's all of these things that 语法解析

05:44

unfortunately 93% of Americans are dealing with. So what are the causes? When we identify the causes, 语法解析

05:50

we're aware of it, then we could work on removing that interference so the body heals itself. So the second half of the book talks about the solutions. There's an entire chapter on keto, an entire chapter on fasting. There's an entire chapter on my favorite chapter, chapter 10, on how your thoughts influence your metabolism. So it gets into the causes, the solutions, and then it's all wrapped together in a 30-day plan to achieve metabolic freedom. And I'll say this, Rob, 语法解析

06:18

There are three key studies that I looked at the last few years that really convinced me and inspired me to write the book. And the first study was a Mayo Clinic study from 2016. I put it in the book. In this study from Mayo Clinic, they wanted to determine how many Americans live what they consider an active, healthy, fit lifestyle. So they based it off of four characteristics. The first one, the first criteria was that they don't smoke cigarettes, they 语法解析

06:45

The second criteria was that they exercise either moderate to vigorous exercise for a total of 150 minutes at the minimum per week. The third criteria was that they ate what they consider a healthy diet, which in this case was just the minimally processed diet. And the fourth criteria was that if they're a female, they have a body fat percentage under 30%, and if they're a male, under 20%. 语法解析

07:10

And the study concluded that only 2.7% of Americans fit that criteria. Wow. Wow. That's it, bro. And then in 2018, and you've spoken about this study, the University of North Carolina Chapel Hill study showed around 88% of Americans are metabolically unhealthy. And then in 2022, we had studies showing or a study showing it's closer to about 语法解析

07:32

93%. So we know we have a problem. So that's why I wrote the book. I wanted to get this information out to the masses. And look, even if you're already well into the weeds of like metabolic health and keto and fasting and carnivore, you're still going to love this book because I get into the science. There's 275 references. 语法解析

07:50

But it's also an amazing book to buy for someone to get them into this world. Because the way I talk about keto is very not dogmatic. It's about understanding that it's a metabolic process. The way I talk about fasting is more using language like meal timing, right? So it just helps people get familiar with these terms that when you say it, hey, let's do keto or fasting or carnivore, they think you're nuts. But when it comes from a third party and it's written in a way for the masses, they're going to be more open to those changes. 语法解析

08:19

Yeah, I mean, that's such an important point. I mean, a little editorial comment. Even though I'm a doctor, I work in a medical school. I wear a white coat, at least when I do podcasts. And 语法解析

08:33

And even though I'm a doctor, I know that doctors can't make me healthy. Doctors just make me less sick. And doctors can't correct our metabolic health. We can get pills and surgery for symptoms and manage diseases. But if we want to reverse metabolic health, people have to go to experts like you and learn how to manage symptoms. 语法解析

08:58

factors like, you know, like you talk about. It is a great book. Lifestyle and toxins, you know, we can dive into a little bit too. But that's the secret. And it's on us. We can't look for our doctors to, you know, to fix our metabolism. 语法解析

09:14

really. And this book is great because it is written for everyone. I can hand it to my grandmother and she will, she'll love it. She'll understand it. But like you say, it still has all the references. So, you know, you could, I can also hand it to my doctor too. Yes. Even doctors have doctors, right? Yeah. So it's, it's a great book. You know, I can't, can't say enough super things about it. And 语法解析

09:40

One of the things you're known for among many things in metabolic health is the concept of metabolic flexibility. And you talk about that in the book. Why is that so important? And well, first of all, what is metabolic flexibility and why is it critical for long term health and weight management, too? 语法解析

10:01

Yeah, yeah. And you know, metabolic flexibility, my good friend Marxist and really coined that term and made it popular. And it's really cool because he actually endorsed the book. So it's cool to have the king of metabolic flexibility endorsed metabolic freedom, which essentially metabolic freedom is metabolic flexibility. To your point, Rob, what is that? That means we have a metabolism that has the ability to use whatever substrate is available for fuel. Okay, so let's unpack that real quick. That means 语法解析

10:28

When we have a healthy metabolism that's metabolically flexible and free, we could have carbohydrates and use that for energy, even fat loss and feel good. Or we could use that for protein, amino acids or fat. Or we could burn our own body fat and use that for energy and feel good. We could even use oxygen and sunshine, right? This is the point. When we have a flexible metabolism, we could use whatever is available at the time to produce energy and feel good. 语法解析

10:57

Now, unfortunately, those 93% of Americans that are unhealthy, they're not metabolically free. They're in a metabolic prison. They're sugar burners. And you talk about this as well, Rob. They're not able to burn fat for fuel. They're only burning sugar and glucose. And there's nothing wrong with burning sugar and glucose unless you're only burning sugar and glucose. And what happens is you start to produce fat 语法解析

11:26

high amounts of insulin, right? Insulin is not just a hormone that signals fat storage, it's an energy sensor 语法解析

11:34

And it's the first domino to fall that will trigger a cascade of metabolic diseases. High blood pressure, fatigue, prediabetes, PCOS, full-on diabetes, cancer, heart disease, I could go on and on. But it's with the insulin rising that first starts to happen. And the crazy part, when I started looking at the studies, like the Whitehall study too and a few others I put into the book, these studies show 语法解析

12:01

you could have full-blown hyperinsulinemia, in other words, insulin resistance, for on average 6 to 14 years with perfect fasting blood sugar levels and perfect A1C levels because your pancreas is producing massive amounts of insulin to clear that excess glucose until you're 语法解析

12:21

it goes deaf to the screams. And those receptor sites for insulin cannot hear the message. There's a dramatic increase in blood sugars. Boom, you're diagnosed with prediabetes, or maybe you don't even test and don't even know. And eventually it leads to diabetes. So I make the case that 语法解析

12:36

One of the most important tests to get done is a fasting insulin test. It puts you in the driver's seat. You want to see a fasting insulin in the single digits. Three to seven is optimal. And what's crazy, Rob, and I know you know this, I'm preaching to the choir here, but what's crazy is that blood fasting insulin report, that reference range is usually between three and 25 or three and 28. 语法解析

12:57

And if you're 17 or 22 or 15, your regular doctor will say nothing to worry about here. But that is insulin resistance. And if you could tackle that right off the bat, it will never lead to type 2 diabetes. Because when you have type 2 diabetes, by the way, it dramatically increases your risk of dying from all other diseases. It's actually pretty rare to die from type 2 diabetes. It's what it's linked to. And one more point here. I know I'm going on and on. I'm just so excited about this. 语法解析

13:23

We spend $4.6 trillion on healthcare in the United States every single year. If this was the GDP, it would be the fourth largest GDP in the entire world. One out of every four healthcare dollars are spent on diabetes, primarily type 2 diabetes. This is a lifestyle condition that's treated with medication. 语法解析

13:47

You cannot reverse a lifestyle condition with medication. You reverse a lifestyle condition with lifestyle changes. So I talk about that in the book. And metabolic freedom is… 语法解析

13:57

You are just, you have amazing energy levels. You have your goal body weight, you're lean, you're healthy, you're fit. You're able to travel like I do when I travel on an airplane. I don't eat the food there. I'm just using my body fat for energy. I feel amazing. You're not relying on snacking and grazing every two to three hours just to have a short burst of energy or four hour energy drinks. That is what metabolic freedom is. And that's what I want for the world. 语法解析

14:21

And so it's such an important point. So what I'm saying, if I go to my doctor and they tell me, hey, my fasting glucose is good, my hemoglobin A1C is good. If they don't check a fasting insulin, I could be missing a significant abnormality that's been going on for years to decades before that. And it's almost like, 语法解析

14:44

I've seen this on social media that if you go to a doctor and they check your LDL cholesterol, but they don't check your fasting insulin, you should go to a new doctor because arguably fasting insulin and metabolic health is a greater risk factor for a heart attack as far as hazard ratios than diabetes. 语法解析

15:05

than LDL cholesterol, which is a whole, you know, another, another subject in itself. But I love the concept of metabolic freedom. What I just, I mean, obviously we're going to, we're going to read the book. People are going to read the book, but what, what are the, just the nutritional points that you would hit? If I want to be, if I want to be, you know, have metabolic freedom, I want to have metabolic flexibility. What does that look like for my diet? Yeah. 语法解析

15:33

in broad strokes. Yeah. Yeah. So chapter four talks about that, the processed foods that we want to start removing or swapping out with whole foods. And I make it really simple. I show you how to shop at the grocery store. Again, it's written for like the person who has no idea. We want to get rid of these, what I call frankenfoods or food-like substances in the book that are highly inflammatory. Our metabolism is not designed to use them for energy. So there's different sets of them. We have high fructose corn syrup, which is found in 语法解析

16:00

Some people consider healthy products like quick oats and turn oatmeals that have flavors in it. It has high fructose corn syrup. It's found, of course, in sodas. High fructose corn syrup is a poison to the mitochondria, and it creates fatty liver disease. We all know about our mutual friends, Richard Johnson and, of course, Dr. Perlmutter and a few others out there looking at uric acid levels rising, and it's because of the high concentration of fructose from high fructose corn syrup. So that's found in a lot of processed foods. 语法解析

16:29

Along with that in processed foods, there's usually also, there's usually seed oils in them. And there's, you know, what's cool, Rob, is, man, we've been talking about seed oils for a long time. And right now it's super popular, which I love to see. But there's also a lot of confusion because it's so popular. But seed oils are a big one. There's a couple of studies I referenced in the book. 语法解析

16:50

um dr martin grudfeld has a study looking at the aldehyde content produced from french fries cooked in seed oils vegetable oil canola oil exact for example and he showed in his study that a five ounce serving of french fries cooked in vegetable oils produce the same amount of aldehydes which are carcinogenic cancer causing as 25 tobacco cigarettes meaning 语法解析

17:14

One french fry cooked in vegetable oil is equivalent to a tobacco cigarette smoked. So if you're a parent and you're watching this and listening to this, obviously you don't want your kids to smoke cigarettes. But if you're allowing them to have fried chicken nuggets, chicken fingers, french fries from McDonald's, you're essentially giving them cigarettes on a plate in terms of the aldehyde content. So I talk about the dangers of seed oils and linoleic acid and how long it stays in your body, which the half-life is two years long. 语法解析

17:45

and swapping that out with saturated fats, the fats that are like the boogeyman to your doctor, and monounsaturated fats. So butter, ghee, beef tallow, coconut oil, duck fat, lard from healthy sources, avocado oil, olive oil. These simple little swaps go a very long way. And the last part here, I make the case that, look, if you just looked at the ingredients list, that will get you down the right path. Because if you look at an avocado or an apple, 语法解析

18:14

or whatever whole food is on that produce section, there's no ingredient list because what you see is right in front of you. But when you go and buy cereal or oatmeal or Quaker oats or whatever it is that's packaged, there's a whole list of ingredients because it's artificial foods and it has ingredients you cannot pronounce. So we need to make these swaps. We need to start lowering our total carbohydrate intake to lower insulin intake. 语法解析

18:40

We need to get rid of snacking and grazing and just have three meals a day and get familiar with dropping insulin, increasing protein and fat. And it works really well. You will see changes within a week, within a matter of days, making these simple little swaps that I outlined in chapter four. Yeah, it's such a great point. You mentioned food timing. In the book, fasting as a… 语法解析

19:03

is a major theme. So what is fasting and why is fasting healthy? - Fasting is one of my favorite tools to harness this inner intelligence, this inner physician within the body. Because when you remove food from the equation and all of the energy and resources and bandwidth required to process food, 语法解析

19:27

You create a process that I talk about in the book that I actually got from Dr. Pampa, so I want to give him credit, but it's called energy diversion. Energy diversion, where you're diverting energy away from digestion because you're not eating, you're fasting, and it's diverted towards healing to your brain, to your liver, to your kidney. I mean, the inner physician in your body will direct it where it needs to go. So it's one of the best ways to remove the interference. You know, Rob, 语法解析

19:52

It's interesting that you asked me this question because I know that this is being released the week of the book launch. And the last few days, I posted a couple of videos on my social media channel. And one video was on Instagram. And it was 90 seconds. And I outlined what happens in your body when you go without food for 100 hours, which is like a four-day fast. 语法解析

20:14

And that video has over 5 million views in like five days on Instagram and over 3 million views on the Facebook reels. And then I made a long form YouTube video on it, like 20 minutes, that has 1.3 million on YouTube. And I share that not to brag, but to impress upon people that, 语法解析

20:34

A lot of people want to learn about fasting and it's super cool to see. They're just so fascinating with all the changes that happens. So I'll give the audience a kind of an outline of what happens in the body, right? 语法解析

20:46

between and i think your audience will love this because the reels are crushing so let's talk about it now right yeah yeah the first 14 hours there are two main things that happen so the first 14 hours without food you're going to notice um more energy because you complete digestion it takes about 14 hours and it's different for everybody but about 14 hours to go from chewing food large intestine small intestine out the colon so you complete digestion so that energy is being diverted to the brain 语法解析

21:11

blood flow to the brain, you have more energy. 14 hour mark, there's a huge increase in energy. There's also insulin that's going to drop. So you're going to notice you look lighter and feel lighter around that 14 hour mark. 语法解析

21:20

As you continue with that fast, around the 16 to 17 hour mark, there's a process that starts to get enhanced called autophagy. Autophagy is the cellular cleanup process. And the way that I explain it in the book is a refrigerator with groceries. A refrigerator with groceries has expiration dates. They all have expiration dates on them. And if you never let, excuse me, if you let all those groceries expire, you're 语法解析

21:44

And instead of throwing them away, you kind of just shove them towards the back of the fridge and buy new fresh groceries and come back the next day and open it up. Disgusting environment. There's going to be disease will manifest in that environment. Well, the human body is like that refrigerator. We have cells, mitochondria, proteins that have an expiration date. 语法解析

22:01

Autophagy is the process of cleaning out the junk. So this starts to get enhanced around the 16 to 17 hour mark of a fast. It's like Pac-Man going within yourselves, cleaning out the junk. And you don't even have to think about it. All of this is happening as you're just functioning at a high level with your job, your relationships, whatever it is. Okay. As we continue with the fast, at the 24 hour mark, there's a gut reset process. 语法解析

22:24

There's studies showing, and I know these studies are more in mice, but intestinal stem cells are being produced in mice around the 24-hour mark. But for humans, you will notice that if you have things like acid reflux, GERD, bloating, a lot of that starts to get resolved around that 24-hour mark. You're way past digestion. You're lowering inflammation. Amazing things happen. And around that 24-hour mark, there's a surge of 语法解析

22:49

in brain-derived neurotrophic factor, BDNF, which you know is miracle grow for the brain. You know, it makes me think this, and I know that religions didn't understand this when they started implementing fasting because every religion implements fasting, but 语法解析

23:04

The BDNF is like a religious experience, like a spiritual experience where you're just more creative. For me, I'm more connected to God. You're more connected to source. And studies are showing there's an enhancement in BDNF. So you're more creative, more focused. And it makes sense. Your body wants to keep you alive, focused, and creative to go find food. But you're using it for your day-to-day. So all of this is happening during a fast. And I'm not going to go through the whole 100 hours here, but I gave you 24 hours. It's magical in the body. Yeah. 语法解析

23:32

Yeah, that's so exciting. You think about it, fasting, if we evolved as hunter-gatherers prior to 12,000 years ago, when between the 语法解析

23:42

one meal to the next meal, we're fasting, you know, and we're, you know, we go into ketosis, it's a metabolically healthy state, and the humans that survived to pass on to their genes were the ones that had the least brain fog, their hearing gets better, their vision gets sharper, they think better, that 语法解析

24:03

BDNF kicks in and everything. So you can see we've evolved to really sharpen up our skills during that window there. Well, speaking of fasting, then how do we know if 12 hours is good, 24 hours is better, 100 hours is great? How do you decide? What do you recommend for people to do or what 语法解析

24:30

When do you stop? You're right. You're right. It's a great question. I'm getting my book here because I have a graph that your audience probably can't see, but I'll explain it. And it shows hormesis, right? And hormesis… 语法解析

24:44

is the principle that you apply a stress, you adapt to the stress and get stronger. So fasting is a stress. In this example, it shows regular exercise as the stress. And it shows that when you do the right amount of exercise at the right intensity for the right duration and you recover, you stay in what's called this hormetic zone where reactive oxygen species go down, antioxidants go up and essentially less inflamed and it extends your lifespan. You get healthier and stronger. 语法解析

25:09

But if you do too much exercise, you lose those benefits and the opposite happens. Fasting is also a stress. So if you do the right amount of fasting, you stay in this hormetic zone where you get all the benefits we're talking about here. You don't do any fasting and you're just grazing, no benefits. 语法解析

25:25

do too much fasting lose the benefits so how the question is how do you stay in that zone how do you know a couple of things i talk about in the book there's two key metrics you could look at actually three three key metrics that i talk about in the book to know if fasting is working for you or against you or insert other stressors cold plunge red light therapy sauna uh whatever it is these are all stressors right so insert whatever it is how do you know if it's working for you or against you the first one is this how do you feel 语法解析

25:54

Do you feel, like I was explaining, more energized and focused and creative during a fast? Or do you feel tired and depleted and low in energy, hangry, hungry, and angry? That's a sign. It's the latter that you're not adapting to it and you're not ready to do that schedule yet. You've got to build it up. 语法解析

26:11

After you do a cold plunge or a sauna or red light therapy, you should feel better. After that, just like fasting, you should feel better during the fast. That's one metric. Now, let's do tangible metrics. Heart rate variability is something that I use and I talk about in the book as a gauge to see if you're adapting to the stress. 语法解析

26:27

Heart rate variability is looking at the variability in your heartbeat. It's not your total heartbeat, but the variability. And it's looking at your nervous system to see if your nervous system is adapting to the stress. So we know we have two primary branches to the nervous system. We have our sympathetic branch, fight, flight, go, go, go. Really important in spurts, but you don't want to be locked there. And then we have the opposite, which is the parasympathetic branch, rest, digest. 语法解析

26:55

digest, detoxification. Somebody who has a higher heart rate variability is doing a good job at balancing out that nervous system, meaning they're applying the fasting schedule and they're adapting to the stress, they're recovering really well because they're seeing their heart rate variability increase. You want to find your average and increase it. 语法解析

27:17

If you see your heart rate variability plummet and maybe your resting heart rate is above normal, maybe you're not getting good sleep, this is a sign the stressors that you're applying, it's too much. You're not adapting to it. That 18-hour fast didn't work for you. It worked against you. There's one more thing you can do with the fast. I love this, and I talk about it in the book. You can track or test blood glucose and blood ketones during the fast, right? 语法解析

27:44

And what you want to see, this is a sign that you're adapting to the fast, you're metabolically flexible, green light to keep doing that fast. You want to see your blood glucose drop periodically throughout that fast and your blood ketones rise. That's the trend we want to see. If you see no ketones… 语法解析

28:01

or ketones dropping and blood sugar is rising it's too much of a stress for your body break the fast and try again fasting is like a muscle you want to build it up over time i could do a five day fast and adapt really well because i've been doing this for a long time but somebody is a pure sugar burner grazing 17 times a day they do a 20 hour fast and they will suffer they need to start with 12 hours and build it up from there 语法解析

28:25

Yeah, those are such great metrics. And I really recommend, again, the book for people who want to look at fasting and understand it and have these great tools to really do it. Now, we're talking about longer fasts. What about, we hear about intermittent fasting, just like shorter within the day. Is there value of that? And what do you recommend about that? Yeah, there's definitely value in that. There's definitely value in keeping 语法解析

28:55

all of your calories in a certain window. You know, six to eight hours is a typical window that a lot of people practice. And I like that. So that would mean, let's say, your eating window is between 10 a.m. and 4 p.m. or 6 p.m., right? Where you have all of your calories, your protein, your fat, your healthy carbs, if you have carbs within that window. 语法解析

29:12

And then you're fasting outside of that window. That works really well because you're allowing your body to lower insulin during that, let's say, 16-hour fast. You want to use your overnight sleeping as that overnight fast. And I could tell you that a few years ago, I used to bash breakfast. I used to say breakfast is the dumbest meal of the day. Our ancestors didn't crawl out of a cave and eat breakfast. And I thought breakfast was just a stupid idea. And I always told my clients to skip breakfast and have dinner. 语法解析

29:39

I actually believe it's better to do the opposite, that we're actually more insulin sensitive in the morning than we are at night. And our circadian rhythm is actually better designed to process calories earlier in the day than later in the day. So the ideal schedule would be to have breakfast and lunch and skip dinner. Now, I know that. 语法解析

30:01

But for my schedule, it works so much better for me to skip breakfast and that's what I typically do. I typically have my meals within like a 12 to 6 hour eating window, so I'll have a very early dinner. But I will say as long as you're giving yourself 3 to 5 hours of fasting digestion before bed, that's a really good idea. You don't want to eat too close to bed. It'll destroy your sleep. 语法解析

30:23

Lower your heart rate variability. You're going to wake up groggy with hunger hormone ghrelin just peeking through the roof. So give yourself at least three to five hours of fasting before bed. It's a good idea for everybody. And so the meals to skip, you can either skip breakfast or dinner, but skipping lunch doesn't really work because you don't have the sleep window, right? Yeah. 语法解析

30:43

Yeah, it wouldn't make sense. I mean, you could do that. You could do breakfast and then dinner, but then it kind of like, it's not ideal or optimal, no. Yeah, I want to be sensitive of your time here. A couple other points I just wanted to get to too. Like you talk about environmental toxins, right? I can get my diet all together. I could, you know, get my lifestyle in place. But if there's some of these things, what goes on there then? Yeah, you know, 语法解析

31:11

We live in a world where I think this is the number one cause of metabolic disease, environmental toxins, so much so I wrote a whole chapter in the book, chapter five about this. There are two classifications of toxins that I speak about in the book, obesogens and diabetogens. So obesogens are chemicals, toxins that are in our food supply, water supply, cleaning supply, detergents, lotions, sunscreen, etc. 语法解析

31:36

that when they enter the body through eating, touching your skin, breathing it in, it activates a pathway in the body called PPAR gamma. And it's important to understand that the number one priority for the human body is survival. It will do everything to survive in the moment, even if that means developing disease later on. 语法解析

31:59

So keep that in mind when I give you this example. When we have the toxins enter the body, innate intelligence activates PPAR-gamma. PPAR-gamma will shuttle those excess toxins out of the bloodstream, kind of like what insulin does with glucose, because glucose is toxic in the bloodstream. So are these toxins. The body doesn't want these toxins to enter your vital organs, so it shuttles them where? To your adipocytes, your fat cells, because the solution to pollution is diuretics. 语法解析

32:26

is dilution. So it dilutes these toxins and it puts them in your fat cells and there's not room in the fat cell. Okay, let's increase those adipocytes. So it could increase your fat cells. Oh, we ran out of room? Let's create new fat cells. And that's how toxins make us sick and fat. They're called obesogens. 语法解析

32:42

Then we have a newer classification of toxins called diabetogens. I don't see a lot of people talking about this or aware of this, but I found a study that I put in the book that shows around 33% of diabetes… 语法解析

32:58

are toxicity related through these diabetogens. These are toxins that actually enter your body and disrupt beta cell function, triggering prediabetes and diabetes. It's crazy. So what can you do? It's not all doom and gloom. We cannot escape these toxins. We want to keep our detox pathways open. We have our downstream detox pathways, the gut, the kidney, the colon, the liver, the lymph. So I talk about strategies to do that. But some easy little wins for your audience here. 语法解析

33:26

Drink out of glass like I have here instead of plastic water bottles. Even if I hear people say, “Oh, I never leave my plastic water bottle in the car. It doesn't get heated.” Well, think about the way it was transported to the grocery store. It was in a truck and it got heated. So those plastics, the microplastics, they're finding it in men's testicles and in our blood vessels, I mean everywhere. So you want to avoid plastic as much as possible. Glass instead of plastic water bottles. 语法解析

33:53

glass Tupperware instead of plastic Tupperware, wooden cutting board instead of plastic cutting boards. This goes a long way. And then you want to also be aware of… Oh, by the way, on the topic of plastics… 语法解析

34:05

University of Newcastle study I put in the book shows the average American consumes a credit card size worth of plastic every single week, five grams. I know that's insane. And then the other thing is the cash register receipts. There are studies doing looking at individual thermal receipts, cash register receipts, and it shows that. 语法解析

34:27

a thousand times more BPA in cash register receipts than canned food. So if you grab your receipt and touch it, that goes into your bloodstream, you put it in your pocket. I see women putting it in their bra, say no to cash register receipts. So yeah, the whole chapter goes in depth into that. And you just want to keep those detox pathways because that'll really help lower that stress load for you. 语法解析

34:49

One of the things I love about your work and the themes through all your work on metabolic health and keto and everything is the importance that you place on mindset. And I believe that mindset may be the single most powerful tool that we have or factor in this. Can you just say a few words about your thoughts on mindset? Yeah. 语法解析

35:11

A few words, Rob. Oh my gosh. You're right. It's the number one thing. So chapter 10 in the book is my favorite chapter. And I probably will write an entire book about this chapter. I'll go in depth in an entire book. It's about how your thoughts influence your health or disease. So the chapter gets into the placebo effect, the nocebo effect, how your thoughts influence your DNA to produce certain proteins, some of Dr. Bruce Lipton's work. 语法解析

35:38

It gets into the longevity science of having a goal in life and living on purpose with your purpose. And of course, there's a huge part of that book, that chapter that talks about the most important supplement for your metabolism, for anti-aging, 语法解析

35:55

for diabetes, for every condition, which is vitamin G. Vitamin G, UC Davis has shown that those who take vitamin G have healthier blood pressure levels, healthier A1C levels. Dr. Joe Dispenza did a workshop on 120 people where they took vitamin G for a few days and then they measured their cortisol levels and their IgA levels and essentially they saw a drop in their stress hormone and a boost in their immune system 语法解析

36:22

A JAMA study, this is a new one, Rob, that I put in the book. 49,725 nurses in this study, and Harvard did this study published in JAMA. They showed that the nurses that took vitamin G every day 语法解析

36:38

had a 9% reduction in all-cause mortality versus those who didn't, and 15% reduction in cardiovascular deaths versus those who didn't take vitamin G. So your audience might be already on Amazon searching for vitamin G. I don't have a coupon code. Rob doesn't sponsor the show because vitamin G is gratitude. 语法解析

37:03

Everything I just shared are real studies on the practice of gratitude. And I have to just say this, gratitude is not even a practice, actually. It's not an intellectual, it's a feeling. It's an emotional feeling. So I encourage you to get your vitamin G every morning throughout the day. There's no toxicity limit. It's free, but feel the gratitude. Don't treat it like a checklist. 语法解析

37:31

feel the gratitude and vitamin g is where it's at my friend wow it's such such an important point 语法解析

37:36

In the book, it's so, so much information. I have to say, this is the number one book I recommend to people for metabolic health. They want to understand how to get healthy metabolically. And the great thing about it is you have a 30-day metabolic reset as part of the book. Tell us about that. Thank you, Rob. Your respect for me. 语法解析

38:01

speaks volumes that I have a lot of respect for you. So thank you for that. There's a 30-day plan, right? I mentioned at the end of the book, okay, you learned all this stuff. How do you apply it? Because it's not information that will change your life. If information changed your life, every librarian would be a multimillionaire and a celebrity. That ain't the case. It's the application of that information. So this book was a beast to write and research. I spent the most time on this 30-day plan because I wanted to make it 语法解析

38:30

doable for beginners. And there's an advanced section. So if you're not new, you could follow the advanced section. But it shows you for 30 days exactly what to do every single day. Every week, we create different changes. You get slow progress and wins. And then we build and we stack that momentum. But we do something new 语法解析

38:48

There's a few new things we incorporate every week. We create something called metabolic confusion, like muscle confusion. So we get you from burning sugar to burning fat. Then we start doing meal timing. Then we start extending the fasting window. We manipulate protein. We manipulate fat. We actually have what I call metabolic flex states where you strategically bring in healthy carbs, lower fat. So it shows you exactly what to do. It shows you there's a section on troubleshooting. If this comes up, what do you do? So it's all mapped out for you. You just have to 语法解析

39:15

follow it. And I'm excited about that part of the book. It's so great. Well, um, how could the book is, it's coming out now as we, as we release this. So, um, is there a special place people can go or just buy it anywhere or, or, uh, should they go to your website or, uh, what if they want to get it? What's the best way to get the book? 语法解析

39:38

The book is available everywhere, Barnes and Nobles, Books A Million, Amazon. But I would tell you this, if you order it over at metabolicfreedombook.com, this week we're going to give you something special. We have an entire course that I built out on the metabolism, 12 lessons in there that I built out here in my studio that we're going to give to you for free. Not only that, there's exclusive interviews in that course with Dr. Jason Fung, 语法解析

40:05

Gary Brekka, Megan Ramos, Dr. Daniel Pompa, and Cynthia Thurlow. These are interviews I only did for this course. And you could get the entire course with the interviews for free when you go to metabolicfreedombook.com. When you go there, you're going to see different links to purchase the book. Any of those retailers are fine. The book's available on hardcover, Kindle, Audible. I narrated the Audible. It was a pain in the butt. And once you order the book, you'll go back to that page. There's an order form. 语法解析

40:32

where you put your name, email, order number, and then you're automatically emailed the course with the interview. So metabolicfreedombook.com is where you would go for that. 语法解析

40:41

One thing I always ask people kind of in this climate now, there's so many changes going on nationwide with our government, with everything else. What would you like to see happen most for metabolic health as far as changes in our regulatory environment or anything like anything come to mind with that or so many things we have? I just, I would say it's a great question, right? Really important question at this time. 语法解析

41:09

with the focus of metabolic health. It's really cool to see the focus on metabolic health. I forget who said it, but don't expect the government to save you. Somebody had, it's an old quote. I forget who said it. So the point being, look, it's great that there's a focus on health and I hope the government continues to do that. I pray. We need it. We need a change. But you are in control. You are the only problem you will ever have and you're also the only solution. So just take ownership and control. 语法解析

41:42

Focus on you. Don't even try to force other people to change because people don't like being forced to change. They're resistant to it. They'll see your story, your inspiration when you start losing weight, when you start getting healthy, and they'll ask the question. So you just focus on you. Bob Proctor used to say, if everybody swept their front porch, the entire town would be clean. 语法解析

42:04

Right. So if everybody just focused on themselves and got healthy, everybody else will follow suit. So focus on yourself. It's your responsibility. It's not your fault because of the crazy amount of information and influence with drug companies. It's not your fault, but it's your responsibility. That's yeah. Great, great thought. Um, the, uh, 语法解析

42:24

um, the, the book is titled metabolic freedom, a 30 day guide to restore your metabolism, heal hormones and burn fat. And Ben, uh, it's been a pleasure. I, as always, brother, I highly recommend your podcast. Also, I have to say, uh, listen to it, watch it. It's, 语法解析

42:44

full of nuggets and fascinating information. He has the greatest guests on there. I love your introductory comment when you start the podcast about our ancestral, um, uh, it's so, so powerful that, that resonates with me, uh, every time I, every time I see it. So, uh, 语法解析

43:02

Again, please check out the book. You won't be disappointed. I can't recommend this book enough. Thank you so much, Ben, for taking the time to write this book. I know it's a lot of work. And thank you so much for spending time with us today. And thanks for everything you do. Thank you, brother. I appreciate you. And I had a blast. I'm very grateful for you. 语法解析

43:24

If you are enjoying this program, please hit that subscribe button or even better leave a review. Your support makes it possible for us to create the quality programming that we're continually striving for. 语法解析

43:38

Can I start? It's already recording. Oh, sorry! This is for general information and educational purposes only, and it's not intended to constitute or substitute for medical advice or counseling. The practice of medicine or the provision of healthcare, diagnosis or treatment, or the creation of a physician, patient, or clinical relationship. The use of this information is of their own 语法解析

44:06

own users risk if you find this to be on the value please hit that like button to subscribe to support the work that we do on this channel and we take the your suggestions and advice very seriously so please let us know what you'd like to see on this channel thanks for watching and we hope to see you next time you should say that that's good it's for you to say i think that's very good you like it you want to do it one more time or is that good i think that was good all right 语法解析

44:38

You need to save the recording. 语法解析

D:2025.05.15>

我与Ben Azadi进行了一次深入的访谈，探讨了燃烧顽固脂肪的实用策略。Ben Azadi是Keto Kamp的创始人，《Keto Flex》畅销书作者，Metabolic Freedom播客的主持人，也是一位重要的演讲嘉宾。他丰富的减肥知识和亲身经历，为我们提供了宝贵的经验。

17年前，我成功减掉了80磅脂肪，并保持至今。 这并非偶然，我的方法并非单纯依靠节食和运动，而是关注激素和炎症的根本原因。健康是减肥的关键，而不是反过来。 我将减肥策略总结为三个支点：饮食、生活方式和思维方式。

首先，我建议从阅读食品标签开始。选择全食物，例如鳄梨、鸡蛋、鸡肉和牛肉等，远离包装食品和加工食品。如果食品标签上含有你无法发音的成分，例如加工过的植物油、高果糖玉米糖浆等，就不要食用。 此外，避免零食和随时进食。 频繁进食会扰乱脂肪燃烧的流程，导致血糖和胰岛素飙升，最终导致脂肪储存。

为了高效燃脂，我建议降低碳水化合物的摄入量。对于大多数人来说，每日总碳水化合物摄入量应控制在50克以内，主要来源应为非淀粉类碳水化合物，例如绿叶蔬菜和少量低血糖水果，例如蓝莓。我提倡代谢灵活性，而不是长期坚持酮症饮食。 在适应期后，我会策略性地增加健康碳水化合物的摄入量，例如在每周安排“代谢灵活日”，适量增加碳水化合物，但同时降低脂肪摄入。这有助于避免“碳水化合物潜移默化”，并保持代谢的灵活性。

我曾经使用过“2-2-2规则”（每天两汤匙鳄梨油或橄榄油、两汤匙黄油或酥油、两汤匙椰子油或MCT油），但这只适用于减肥初期，帮助身体从燃烧糖分转向燃烧脂肪。一旦适应酮症，就应该减少额外脂肪的摄入，专注于蛋白质的摄入，并从食物中获取天然脂肪。

除了饮食，生活方式也至关重要。我建议增加瘦肌肉量，这对于提高新陈代谢至关重要。我建议每天摄入相当于理想体重一克的蛋白质，并补充肌酸，以促进肌肉生长。肌酸不仅能增强运动表现和恢复能力，还能改善认知功能，提升情绪和精力。

我提倡间歇性禁食，并建议循序渐进地延长禁食时间。从12小时禁食开始，逐渐增加到14小时、16小时，甚至24小时。长期的禁食可以带来许多健康益处，例如细胞自噬、免疫系统重置等。 我个人偏好18/6的间歇性禁食模式（18小时禁食，6小时进食），并会定期进行更长时间的禁食，例如100小时禁食。但需要注意的是，禁食需要循序渐进，并根据自身情况调整。 在进行长时间禁食前后，我建议选择易消化的食物，例如骨汤、蒸蔬菜、鸡蛋和鳄梨等，避免对消化系统造成负担。

此外，我建议每天至少步行10000步，尤其是在饭后散步，这有助于降低血糖和胰岛素水平。苹果醋也是一个不错的选择，它可以促进消化和降低血糖。

思维方式是减肥成功的关键因素之一。 消极的思维方式会阻碍减肥，而积极的思维方式则会促进健康。感恩是改善身心健康的重要因素。 我建议大家每天练习感恩，感受感恩的情绪，这有助于调节激素水平，降低炎症，并提升整体健康水平。

自我形象也是一个重要的因素。 如果你认为自己是一个肥胖的人，你就会一直肥胖下去。你需要改变你的自我形象，相信自己能够减肥成功。你可以通过重复肯定句来改变你的潜意识，从而改变你的自我形象。

燃烧顽固脂肪需要一个全面的策略，涵盖饮食、生活方式和思维方式三个方面。通过关注激素和炎症，选择合适的饮食和生活方式，并保持积极的思维方式，你就能实现你的减肥目标。 记住，健康是减肥的关键，而积极的思维方式是通往健康的必经之路。

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00:14 我通过关注激素和炎症，在九个月内减掉了80磅脂肪，并且成功保持至今，证明了这种方法的有效性。

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01:51 体重问题实际上是体重症状，而非体重本身；关注激素和炎症，体重减轻只是副作用。

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02:38 减肥的关键是先恢复健康，而非直接减重；关注激素和炎症，体重减轻是自然结果。

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03:54 我通过关注激素和炎症，在九个月内减掉了80磅脂肪，并且成功保持至今，证明了这种方法的有效性，基因并非命运。

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04:53 减肥的第一步是阅读食品标签，选择全食物而非加工食品。

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05:44 避免零食和随时吃东西，即使是健康的食物，因为这会干扰脂肪燃烧过程并增加胰岛素抵抗。

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07:24 增加瘦肌肉量可以提高新陈代谢效率，即使在60岁以后也能保持较高的代谢率。

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09:49 建议每天摄入的蛋白质为理想体重的每磅一克。

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10:42 肌酸对线粒体有益，能改善认知功能、情绪和精力。

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11:39 超重的人应该减少碳水化合物的摄入，以改善代谢健康。

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13:02 为了快速减脂，建议将每日碳水化合物摄入量控制在50克以内，并选择非淀粉类碳水化合物。

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13:52 长期坚持酮症饮食并非必要，代谢灵活度更重要；最终应适量增加健康碳水化合物。

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15:05 需要注意碳水化合物摄入量的逐渐增加，避免随意增加碳水化合物。

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16:13 酮症饮食中的碳水化合物摄入量因人而异，并应根据个人情况进行调整；“代谢灵活日”是计划好的，而非作弊日。

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17:13 “2-2-2法则”是为初学者设计的，用于帮助身体适应燃烧脂肪，而非长期使用。

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18:30 减肥期间，应减少脂肪摄入量，并专注于蛋白质摄入，以促进身体燃烧自身脂肪。

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19:59 如果目标是减脂，建议减少咖啡中脂肪的摄入量，并专注于蛋白质摄入。

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21:07 胰岛素抵抗可能在数年内都不会在血糖测试中显现，因此建议进行空腹胰岛素测试。

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24:22 如果对以下六个问题的两个或更多问题回答“是”，则可能患有胰岛素抵抗。

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25:41 高血糖会加速衰老，并导致各种健康问题。

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26:34 A1C值高于7.5%会缩短寿命。

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27:46 高血糖会降低一氧化氮水平，导致血管收缩和高血压。

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32:05 30天计划的第一周目标是从燃烧糖分转变为燃烧脂肪，并逐步减少碳水化合物摄入量。

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32:46 30天计划的第二周开始进行间歇性禁食，并逐渐延长禁食时间。

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33:04 30天计划的第四周引入“代谢灵活日”，策略性地增加碳水化合物摄入量。

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34:35 30天计划结束后，每周的酮症饮食计划应根据个人情况进行调整，并可根据需要增加“酮症灵活日”。

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36:01 我的个人饮食计划是每周六天食肉，一天高碳水化合物饮食，并结合间歇性禁食。

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37:16 低碳水化合物、生酮饮食和食肉饮食都是有效的工具，选择哪种取决于个人的情况和目标。

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39:49 低碳水化合物饮食和生酮饮食都有各自的益处，生酮饮食的酮体能带来额外的益处。

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41:18 我会在需要提高表现的时候使用MCT油和外源性酮体。

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43:16 除了酮体和肌酸外，维生素G（感恩）、亚甲基蓝和褪黑素也有益于大脑健康。

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45:38 高质量咖啡有助于燃烧脂肪和提升大脑功能。

00:00

Coming up on today's show. I focused on hormones and inflammation. I lost 80 pounds of fat in nine months. I went from 34% body fat at my highest to 6% body fat at my leanest, and that was 17 plus years ago. I am proof that it worked. 语法解析

00:14

and I kept it off since then. If you answer yes to two of these six questions, high probability you're a sugar burner and probably have insulin resistance. First question is, do you feel tired after eating meals? Blood sugar, when it's elevated, it will age you very fast. It will strip collagen from your body, which makes your skin look old and wrinkly. Visibly, it ages you, but internally, it's aging you as well. When you're a sugar burner, you're not metabolically free. You're in a metabolically 语法解析

00:43

prison if you let all the groceries inside of your refrigerator expire but don't throw them away it's going to be a toxic environment the human body is very similar we have cells and mitochondria that all have an expiration date and autophagy 16 17 hours into a fast gets activated to start getting rid of those expired cells i'm not against those fatty coffees but if your goal is to burn fat you want to remove the fat from your coffee you want to lower the fat intake you want to focus on protein 语法解析

01:11

Ben, when it comes to fat loss, you've accumulated a ton of knowledge over the years, and you also have your personal experience being obese. This is back in your 20s. If you could go back to Ben in his late 20s, mentally disheveled, physically as well, what would you tell yourself that you've learned along the way since to help guide you? 语法解析

01:37

I would tell myself that, “Hey, Ben, you don't have a weight problem.” Those watching and listening who are overweight right now, you also don't have a weight problem. There's actually no such thing as a weight problem. It's actually a weight symptom. 语法解析

01:51

Like so many people, I was guilty of this myself. I kept treating my obesity and extra weight, belly fat, as the problem. It's actually a result of the problem. It's a symptom. When you look at your extra weight as the problem, you're going to do things that will leave you frustrated. I know it did for me. One of those things was just focusing on calories, exercising more, eating less, 语法解析

02:15

That premise that I followed and so many people follow to this day, the premise is this. I need to lose weight to get healthy. I soon discovered that that is not how the metabolism works. We do not lose weight to get healthy. We get healthy to lose weight. When we focus on hormones and inflammation, the weight comes off as a side effect. 语法解析

02:38

I didn't know this as I was obese, as you mentioned, in my early 20s. So I simply focused on I got to move more. I got to exercise. I have to do CrossFit, P90X, exercise more, run, count my calories, cut my calories. And the tricky thing about calorie counting and cutting calories is that it works. Most of the time, it works in the beginning. 语法解析

02:59

eventually the metabolism starts to adapt to the energy coming in and the weight slows down you hit a stall that's exactly what happened to me and the first thought is oh i just need to exercise more i need to cut more do a combination of both and then it works a little bit more and the weight comes off and then all of a sudden it comes back on and it stalls it's such a frustrating loop to follow that method i did it for so many years so i would tell myself look ben 语法解析

03:25

Let's find out where there's interference in your lifestyle, foods, thoughts, your environment that's causing inflammation, causing your hormones to be imbalanced, not allowing them to get into the cells. Let's remove that interference. Then the weight will start to come off. And you know what, Jesse? That's exactly what I did 17 plus years ago. I focused on hormones and inflammation. I lost 80 pounds of fat in nine months. I went from 34% body fat at my highest, 语法解析

03:54

to 6% body fat at my leanest, and that was 17 plus years ago. I am proof that it worked, and I kept it off since then. And I was overweight and obese for 20 plus years. I have all the bad genetics. My dad was obese. My dad had diabetes. I have all those genes, but I am the proof, I am proof that your genes are not your destiny. 语法解析

04:16

It is the inflammation that will determine if you turn on genes or turn them off. I was able to turn off the bad genes and that's what I want to share with your audience today, how to do the same thing. Okay, you shared a few different levers we have there when it comes to getting to the root. One being diet, lifestyle, and thoughts. 语法解析

04:36

As to not overwhelm people, let's talk about the biggest lever in that realm. The simplest thing that I would start right now is to look at the ingredients list. I know it sounds so simple. We hear it all the time. Read the labels, read the labels. But I'm telling you, this is where I would start. 语法解析

04:53

I'll give you an example, and I talk about this in Metabolic Freedom. If we look at a potato, a whole potato that we buy at the supermarket, the ingredients list is non-existent. It's just the potato. It's what you see in front of you. Compare that to potato chips. There's 15, 20 ingredients. There's processed seed oils. There's inflammatory ingredients, things we cannot pronounce. It's the processed version of that potato. So if we simply just eat to 语法解析

05:18

To start, the whole food version of these foods, avocado, egg, chicken, beef, I mean, these are real food. And stay away from the packaged, boxed foods. We're going to lower inflammation. We're going to start losing weight. We're going to have more energy. That's the first step right there. Now, the second thing I would do is to eliminate the snacking and the grazing, even if it's healthy. Every time you snack and you graze, number one, you're going to lose weight. 语法解析

05:44

You start the digestive system, the digestive processes, which is taking energy away from the brain, taking energy away from healing, and it's being used for digestion. There's a lot of energy being used for digestion. Number two, you raise glucose and insulin. And every time you spike glucose and insulin, you are signaling to your metabolism, store energy. In other words, store fat. 语法解析

06:07

And it disrupts you from burning fat. It's like I know we both work in our offices here at home. We have our studios. If we got into a flow state and we're getting work done, but every two to three hours somebody's banging on the door and disrupting your workflow, that's exactly what snacking is doing to your fat-burning workflow. It's disrupting that workflow. You spike glucose and insulin as you continue to do that over the years. 语法解析

06:32

It leads to insulin resistance, diabetes, and a whole host of metabolic diseases. So the first two steps, very simple, eat whole foods instead of processed foods. If there's an ingredient you cannot pronounce on a food label, don't eat it. If you see processed vegetable oils, seed oils, high fructose corn syrup, don't eat it. And then eliminate the snacking and then build from there. That's the way I would start. All right, well, let's continue to move forward. Somebody that's already taken these on, 语法解析

07:00

stop snacking, remove processed foods. They're ready for the next step. Where do they go? The next step is to build lean muscle. And when I say lean muscle, I am not saying to be a bodybuilder or a CrossFitter. I'm saying to put on lean muscle. You know what's really interesting, Jesse? When I dove into the research on the metabolism as I was writing this brand new book, Metabolic Freedom, 语法解析

07:24

I really wanted to see what studies are showing when it comes to the metabolism and fat loss because over the years, I've heard so many people say, “Oh, ever since I hit 40 years old, my metabolism slowed down,” or, “50 years old, it slowed down. I have a slow metabolism.” And to my surprise, I discovered that the metabolism doesn't necessarily even work in speeds. It's either efficient or it's inefficient. 语法解析

07:50

And one of the major studies that I found, one of the most comprehensive studies done ever on the metabolism was a Duke 2021 study that I put in the book. In the study, there was 6,600 people in the study from different countries, not just the U.S., but all across the world. 语法解析

08:10

from the ages of one all the way to 95 years old and everything in between, assessing their metabolism. They use a really sophisticated process to assess their metabolism. Here's what the study said. 语法解析

08:23

The study said between the ages of 20 years old and 60 years old, there are no significant changes in the metabolism. Once we hit 60 years old, the study says there's a 0.7% decline in the metabolism every year after 60 years old. That might sound like bad news for those watching and listening who are 60 years old or over. 语法解析

08:49

However, the study said the reason why the metabolism starts to decline is loss of muscle mass. So if you build lean muscle mass and preserve it by the time you reach age 60 or older, or if you're over 60 right now and start working on building lean muscle mass, you're 语法解析

09:06

you could be 85 years old with the same metabolism as when you were 25 years old. So building lean muscle is very, very important. Of course, you want to focus on high quality protein and essential amino acids. Personally, I'm looking to put on 10 pounds of muscle mass this year. I'm taking my essential amino acids. 语法解析

09:27

I'm getting about one gram of protein per pound of my ideal body weight, which is what I would recommend for your audience to unpack that. If you are currently 170 pounds and let's say your goal weight is to be 130 pounds, you wanna aim to consume 130 grams of protein per day, one gram of protein per pound of that ideal body weight. 语法解析

09:49

and I'm taking creatine, I'm getting quality sleep. These are ways to increase your muscle mass to make sure your metabolism continues to burn fat throughout your lifespan. - Talk more about creatine. There's a lot of talk in our world, people taking that and the benefits in the mental health realm as well and cognitive boosting. How much are you taking? - I'm taking 10 grams of creatine per day. Some days I'll take 15 grams if I'm really, really active. 语法解析

10:19

it's a mitochondrial support. And to your point, Jesse, the brain has the most mitochondria per cell. So the brain really benefits, cognitive benefits, helps with brain fog, helps with mood, helps with energy and focus. But all of your cells have mitochondria with the exception of red blood cells. So every cell will benefit from taking creatine. It helps with exercise performance, exercise recovery. 语法解析

10:42

It's so well-researched in literature. It's not an expensive supplement. It's a supplement that every human being needs to take. Five to 10 grams a day seems to be the sweet spot. I know colleagues of mine that take 15 to 20 grams. I'm sure you've interviewed a few experts out there that do the same thing. It's pretty safe to take as well, so I'm a big fan of creatine. Okay, so you're focusing on protein, taking creatine, building muscle, 语法解析

11:10

We haven't really talked about carbs yet. Again, somebody coming to this with extra fat on the body and that being a motivating factor for getting into what we're talking about today. How do you look at that macro? I look at the macro as something you want to lower if you are overweight. Absolutely. 2022 study showed that 93% of Americans are metabolically unhealthy. 语法解析

11:39

In the book, I call them being in a keto deficiency. They're essentially in a fat burning deficiency. They need to lower their carbohydrate intake. If you're overweight right now, you have high levels of glucose and insulin. And when we look at the three macronutrients, it's really simple, protein, carbohydrates, and fat. 语法解析

11:55

It is the carbohydrates that will raise blood glucose and blood insulin more than fat and protein. Protein barely, there's a moderate response to protein. Fat barely moves the blood glucose and insulin, but it's the carbohydrates that will raise it. The average American, and maybe in Canada it's the same thing, consumes around 250 grams of carbohydrates per day, and they're eating throughout the entire day, every two to three hours, snacking and grazing, meal, snacking and grazing, meal, snacking and grazing, 语法解析

12:24

that's going to raise glucose and insulin. So to your point, Jesse, yes, we want to lower the carbs. Now, how low should you bring it? Well, it really depends on how much fat loss you want. 语法解析

12:35

For most people that really want to get exceptional fat loss and rapidly lower that hormone insulin, which is a fat storage energy-sensing hormone, we want to drop our total carbohydrates to 50 total grams per day as the upper limit. With those carbohydrates being non-starchy carbohydrates, green leafy vegetables, you could get away with some low-glycemic fruit like blueberries, but 50 total grams per day 语法解析

13:02

no more than that of carbohydrates with the focus being protein and fat and no snacking in between meals. From reading your book, it sounds like somebody coming to this early on might have to bring that carb level down even more as their body's adjusting if they're a real sugar burner at that time. And then over time, they might be allowed a little bit more as their body gets more metabolically healthy. 语法解析

13:29

Yes, exactly. And not only are they allowed more later on, I highly recommend you bring in more carbohydrates eventually. In the 30-day plan at the end of the book, the final week, that fourth week in the plan, has two what I call metabolic flex days where we strategically increase healthy carbs to around actually 150 grams of carbs for those days. 语法解析

13:52

And I know I'm in the keto space and Keto Camp's my company. You see it on my shirt here behind me. There's a sign that says Keto Camp. I love keto. I think keto is such a powerful tool. It's absolutely incredible. But what makes me different 语法解析

14:05

than the most keto people out there is that I don't believe in long-term continuous ketosis. I believe in metabolic flexibility. For most people, 93% of people out there, they need keto. We want to get you fat adapted because you're a sugar burner. But then you work on the metabolism, like you just said, Jesse. Then you've done the work to reintroduce healthy carbs. 语法解析

14:26

So metabolic freedom is the ability to burn carbohydrates, to burn fat, to burn protein, to burn your own body fat, to go back and forth, produce energy and feel good. That's what I want for people. So yes, not only is it a good idea to bring in carbs eventually, I think it's actually necessary. And I want to highlight there the fact that when you're bringing carbs in, this is intentional because you also talk about in your new book, Carbohydrate Creep. 语法解析

14:51

Yeah. Where somebody over time might start being more lax with the carbohydrates in their diet throughout the week. Say they're taking time on the weekend to up those carbs one day a week. What you're just talking about there, the keto flex, right? 语法解析

15:05

We want to make sure that we're intentional with that and not allowing carbs to creep in throughout the week and then not getting into ketosis, maybe thinking we are. That's correct. Yeah, the carbohydrate creep happens a lot. So when we think about like condiments and ketchup and maybe even having a little extra carbs, those are all things that will add up to your total carbohydrate intake. And look, if you're not testing your blood glucose and your blood ketones, you don't know what 语法解析

15:32

what your carbohydrate threshold is. To your point, some people need to drop their total carbohydrates under 30 grams or 20 grams per day because they have insulin resistance or type 2 diabetes. Some people could get away with 50 grams. And look, the more muscle mass you have, you 语法解析

15:49

Some people could get away with 70 grams of carbs per day and still maintain ketosis, but those metabolic flex days, which are also keto flex days, are strategic. And there's a really important point with those days. A higher carb day is planned out, first and foremost. It's not a cheat day. It's a feast day. And it's also a low-fat day. 语法解析

16:13

We do not want to increase carbs and have high fat at the same time. It interferes with the Randall cycle. And the Randall cycle simply means when you consume a meal with high carbohydrates and high fat, like the standard American diet, the Randall cycle will prioritize metabolizing the sugar from the carbohydrates first. 语法解析

16:34

And the fat will pool up in the bloodstream and lead to high triglycerides and LPS, which is an inflammatory marker that you could look at in the body as well. That's not good. So ideally, when you increase the carbs, and I talk about this in the book, it's a low fat day under 50 total grams of fat on those higher carb days. And how do you look at fat during the week on a keto day? 语法解析

16:57

I know you have your 222 rule where additional fats are being added in intentionally. Talk about what that is. And is that a tool just for the beginning or something you still use? That's a tool for the beginning, Jesse. That's a tool. 语法解析

17:13

As we lower carbohydrate intake, the first week of your 30-day plan in the book is to go from burning sugar to burning fat. So we're lowering the carbs and we're introducing healthy fats with that 2-2-2 rule. So for those who want to know what that is, read the book, but no, I'll share it with you. It's two tablespoons of avocado oil or olive oil per day, two tablespoons of butter or ghee per day, and two tablespoons of coconut oil or MCT oil per day. 语法解析

17:42

The question I get asked all the time, am I just consuming these fats as a meal? No. It's throughout the entire day. It's with your foods. Think about the salad dressings, the dips. Think about what you're cooking your food in. Get those fats in. But it's only for the first seven days. It is a high-fat approach as you lower the carbs for that first week because we want to— 语法解析

18:01

We want to teach metabolism as it's switching over from burning sugar to burning fat to start utilizing those fatty acids from those healthy fats as a fuel source. Once you're fat adapted, which means you're in ketosis after that first week, we remove that 2-2-2 rule and we focus on protein. We hit that one gram of protein per pound of your ideal body weight I outlined earlier, and we only get the fat that comes naturally with the protein. A big mistake people make in the keto space is they look at it as a high-fat diet all the time, 语法解析

18:30

Sure, it can be, but if you're looking to burn fat, especially belly fat, when you consume too much fat, your metabolism needs to metabolize the fat from the calories before it goes to burning your body fat. When we lower the carbs, excuse me, the fat, and focus on protein, you're going to tap into your body fat as getting your fat percentage. 语法解析

18:51

So when we Google the macronutrients or percentages of macronutrients on a keto diet, we'll see 80% fat, 15% protein, 5% carbohydrates. That's not necessarily true. You could get your fat calories on keto from the plate of food in front of you or from your body fat. And if you have extra weight, I think it's better to get it from your body fat. 语法解析

19:14

Talk more about that piece. It's something I've wanted more clarification on myself. The fact that when we lower blood glucose, lower insulin, if we're not consuming fat, we're going to dip into burning our own body fat. But what if somebody is sipping on, say, a butter coffee or a coffee with coconut oil in it throughout the day? It sounds like by what you just said, the body's not going to tap into body fat stores. 语法解析

19:43

Unless we're eliminating that for a period of time. Correct. And I'm not against those fatty coffees. I love them. And it's a great replacement for oatmeal or donuts or bagels. So great swap. But if your goal is to burn fat and burn that stubborn belly fat, 语法解析

19:59

You want to remove the fat from your coffee. You want to lower the fat intake. You want to focus on protein because yes, it's true. Your body needs to metabolize the calories coming in from the fat, even if it's the coffee or whatever it is. 语法解析

20:13

And it needs to use that first, and then it goes back to your body fat. So yeah, you'll still lose weight doing that. It'll just take longer. If you really want an efficient plan here, I would recommend lowering that fat intake and focusing on protein. You want to consume the fat that naturally comes with the protein. If you eat a ribeye and cook it in butter, there's fat there. There's no need to add extra butter. There's no need to add fats to the coffee. Just have the fat that naturally comes with the protein and the fats that you cook the protein in. 语法解析

20:40

For somebody who is insulin resistant, metabolically unhealthy, coming to our conversation today and making the switches we're talking about, how quickly can they reverse that and get rid of insulin resistance? What's interesting about insulin resistance is that it's such a sneaky thing. There is a study called the Whitehall Study 2 that I put in the book, Chapter 2. I talk about being a sugar burner. 语法解析

21:07

And when you're a sugar burner, it leads to metabolic disease. That means you have insulin resistance. And it's really tricky because most people, they're not testing their fasting insulin. They are testing their fasting blood sugar, which is a great metric, and their A1C, which is another great metric looking at the three-month average of their blood sugars. But the Whitehall study too shows that 语法解析

21:31

You could have full-blown hyperinsulinemia, insulin resistance, for on average 6 to 14 years without your fasting blood sugars changing at all or even your hemoglobin A1c changing at all. That is because your body, your pancreas is so busy producing massive amounts of insulin to clear that excess glucose for years until it cannot, until the receptor sites for insulin go deaf to the screams. 语法解析

21:58

Then there's an increase in your blood sugar, and then you're diagnosed with prediabetes. And if you wait long and you don't test, it's full-on type 2 diabetes or diabetes. So if we just got a fasting insulin blood test, we could stop this, nip it in the bud. A fasting insulin blood test you want to see in the single digits. Ideally, the functional range is between three and six, really small margin there. When I test mine, it's always 3.3, 3.2, 3.5. 语法解析

22:25

The reference range that comes back on that lab report for a fasting insulin is between 3 and 25. Some labs, it's between 3 and 28, which is wild because if you come back as 11 or 17 or 21, most doctors will not flag it as being an issue, but that is insulin resistance. 语法解析

22:44

It's a problem. If you have anything over six, it's an issue. And it's the first domino to fall that triggers high blood pressure, weight gain, obesity, diabetes. And once you're diagnosed with diabetes, 语法解析

22:57

that's when it opens up a whole world of metabolic diseases. You get an increase in cancer, increase in heart disease, increase in kidney failure, vision loss, neuropathy, a whole bunch of bad things happen. And nobody really even dies from diabetes. It's pretty rare. It's what the diabetes leads to, the strokes, the heart disease, the cancer. But if you just got a fasting insulin, you could see that it's going in the wrong direction and make a change right now. I encourage everybody watching and listening today 语法解析

23:25

to get a fasting insulin test. Usually insurance companies don't cover it. You would have to pay out of pocket, but it's a very inexpensive test, $30, $60 in the US. Highly recommend everybody get that. Okay, other than fasting insulin, any other objective tests people can have done to see where they're at in relation to insulin resistance? 语法解析

23:46

And then for somebody at home right now, thinking they might be in that category, which given the stats of 90 plus percent of people right now are metabolically unhealthy, aka insulin resistant, any symptoms they can look for without going to the doctor to get an idea of what's going on. 语法解析

24:05

Yes, I'll start with the symptoms and then I'll talk about some other metrics for testing that we can look at. In that same chapter, chapter two in the book about being a sugar burner, actually it's chapter three, not chapter two, I have a sugar burner quiz where I ask six questions. 语法解析

24:22

to help identify if you're a sugar burner versus a fat burner. So I'll ask your audience these six questions. If you answer yes to two of these six questions, two or more of these six questions, high probability you're a sugar burner and probably have insulin resistance. First question is, do you feel tired after eating meals? 语法解析

24:45

Second question, do you snack in between your meals? Third question, do you have more than 20 pounds of extra weight on your body? Third question, do you have any skin tags on your body? They usually show up around your eyelids, your neck, your armpit area. The fifth question is, do you have any brown patches underneath your armpits or around your neck? And the sixth question is, if you skip a meal, do you get hangry, hungry and angry? 语法解析

25:14

If you're listening and watching and you said yes to two or more, you're a sugar burner. And that's an issue because as I mentioned, that leads to a whole bunch of issues. But the good news is that there's things you can do about it. So if we've got some other lab work done, here's what I would look at. I like the A1C. The A1C is great. Insulin will change before the A1C, but the A1C, a blood test looking at the three-month average of your blood sugar. Blood sugar, when it's elevated, 语法解析

25:41

it will age you very fast. It will strip collagen from your body, which makes your skin look old and wrinkly. So visibly it ages you, but internally it's aging you as well. When you're a sugar burner, you're not metabolically free. You're in a metabolic prison. You have energy fluctuations throughout the day. You're relying on snacking and grazing for a short energy burst. You just don't feel satisfied. You're hungry all the time. And the A1C will show you if your blood sugars are elevated. 语法解析

26:11

Ideally, we want that A1C to be 5.2% or below. That's showing you're aging gracefully. Once that A1C gets around to 5.7% to 6.4%, you're considered pre-diabetic and anything above is considered diabetic. And there's a study that I put in the book that shows when the A1C is at 7.5% or higher, it's 语法解析

26:34

Every single year it's at that level, they estimate 100 days come off the person's lifespan. So if it's at that level for 15 years, you lose four years off your lifespan. That is because when you have high levels of sugar in your body, it strips nitric oxide. You've had Dr. Nathan Bryan, right, Jesse? Yes. Brilliant guy, world-renowned researcher on nitric oxide, great buddy of mine. 语法解析

27:00

Nitric oxide is such an important gaseous molecule. It's responsible for so many things, cell signaling and mitochondrial support. But one of those main things it's responsible for is vasodilation, where nitric oxide opens up your blood vessels, which allows blood flow, oxygen, nutrients to deliver to tissues for healing. 语法解析

27:22

When your blood sugars are elevated, it lowers and strips nitric oxide, which creates vasoconstriction, the narrowing of your blood vessels, which makes your heart have to pump harder to get the job done, which is what? High blood pressure, which is one of the leading causes to heart disease. So we want to look at the A1C to see if it's elevated. Now, inflammation is another key metric here. 语法解析

27:46

There are several inflammatory markers you could look at. I would argue that fasting insulin, although it's not a direct inflammatory marker, to me it's an indirect inflammatory marker, but high sensitivity C-reactive protein, HSCRP, great inflammatory marker to look at systemic inflammation. You want to see that under 1.0. For me, I like to see it under 0.5. And 语法解析

28:08

And homocysteine is another great inflammatory marker looking at inflammation. You want to see that in the single digits. So those would be some key markers I would look at and test at least once a year, but even better every six months. If you're looking to add some diversity to your diet in the form of a high quality animal protein, look no further. Maui Nui is your answer. 语法解析

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28:48

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29:16

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29:55

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30:19

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31:12

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Give Just Blue or one of their other incredible products a try. You're going to love how you feel. For somebody coming to this conversation, say they're having a standard diet or standard type diet. They're about to make the changes we're talking about. How long before they introduce a keto flex day? Let's take them right through the process. Say tomorrow is day one. What that diet looks like over the next 30 days. 语法解析

32:05

as they're regaining metabolic health. So the way that I have it outlined in KetoFlex with the 30-day plan, the first week of that 30-day plan is to go from burning sugar to burning fat. So we eliminate the snacking. We gradually lower the carbohydrate intake. We follow that 2-2-2 rule. We increase electrolytes. Really, really simple. And for most people, by day seven, you're fat adapted. 语法解析

32:28

Week two is where we experiment with intermittent fasting, time-restricted feeding, where we start with a 12-hour fast. So if you're done eating at 7 p.m., you just go until 7 a.m. without food, 12-hour fast, pretty simple. Then we extend it to 14 hours and then 16 hours. Week three… 语法解析

32:46

We manipulate that fasting schedule and we throw in some 24-hour fasts. We increase our step count. I talk about taking vitamin G daily, which I'll talk about later, and walking after meals, some different biohacks that you incorporate. When we get to week four, which is days 22 to 30-ish, 语法解析

33:04

There are two days on that final week that we have that metabolic flex day, the keto flex day. So to answer your question, we are pretty strict for three weeks where we're not having high carbs. And by week four, we incorporate those metabolic flex days. And with those metabolic flex days, Jesse, yes, we're increasing the carbs, but it's not necessarily – 语法解析

33:26

a high carb day, meaning it's still considered low carb in the grand scheme of things. It's still 100 to 150 grams of carbs, more like a paleo diet. It is somewhat low carb, just not very low carb keto, but we're doing that really strategically. We're doing something called metabolic chaos, as I talk about in the book, or not metabolic chaos, excuse me, metabolic confusion, 语法解析

33:47

Which is a good thing because if we think about the greatest fitness trainers and personal trainers and the program P90X, why it was so successful, because of muscle confusion. You're always changing up the routine, keeping the body, adapting and guessing so you don't plateau. It works really, really well. 语法解析

34:04

We're doing the same thing here with our metabolism, metabolic confusion, where we're changing things up week by week. So by week four, you've done the work. We'll add in two days that week where we have these flex days where you can increase the carbohydrate intake and actually enjoy yourself. And for somebody that goes through that 30 days, they've had their two days of flexing. When they move forward and back to, quote unquote, their regular diet from that point forward, what does a typical week look like? 语法解析

34:35

And how many KetoFlex days should they have? It really depends on how much weight they still need to lose and how insulin resistant they are. So it'll vary, right? So if you still have a lot of weight you need to lose at that point, I would continue to follow that week four outlined for the next maybe month or so to see how it goes for you. You can mix things up and throw in a longer fast. Something that is super powerful is actually doing 语法解析

35:02

a 100-hour fast, which I know we're going to talk about later. But you can incorporate some longer what's called block fasting to mix things up. But you could simply follow that week four guideline over and over and over until you achieve your goal weight because it gives you enough time 语法解析

35:16

um, keto and structure and fasting, which is more catabolic repair breakdown. And then enough of the mTOR buildup with the metabolic flex day. So mTOR is, is growth, uh, keto and fasting is more, uh, autophagy and, and, and repair and breakdown catabolic. So it gives you enough balance of both so that week four can continue to be done until you achieve your, your goal weight and your results. Okay. So week four would be sort of a typical week for you at this point then? 语法解析

35:43

Kind of. So what I do differently personally is instead of having two metabolic flex days, I just have one. So for me, Sunday is my feast day. I do carnivore Monday through Saturday. So it is keto and I do fasting on those intermittent fasting on those days. So Monday through Saturday, I'm in ketosis. I eat mostly meat. 语法解析

36:01

I practice intermittent fasting on Sunday. I don't fast. I have around, personally, I have around 300 grams of carbs on that day. I play basketball, so it's a lot of cardio on that day. And then I go back to carnivore fasting keto on Monday. That's my current routine. Okay. So for you, it's carnivore during the week. There's also low carb, which is a vague term. It could, in my mind, mean from anywhere from one carbohydrate 语法解析

36:29

a day gram wise to 100. And then there's ketogenic, which you've already talked about 50 grams or less. What I'm getting at with all this, how do you look at different benefits of being on different places of that spectrum? Because obviously, the further you go down towards carnivore, the more challenging it's going to be socially, the farther you're going to be coming from whatever diet you're on now. 语法解析

36:55

So basically, how do you feel about those different buckets, low carb, keto, carnivore, and how does somebody know how far to push it? They're all tools. They're all really valuable tools. If you're a beginner, you're starting with low carb, you're shifting into keto, you're practicing intermittent fasting, you're following the plan the way it's laid out for you. 语法解析

37:16

If you already have been doing keto and doing intermittent fasting, your next level would be carnivore, right? That's typically the evolution of how most people do it. They go from standard American diet, low carb to keto, 语法解析

37:28

fasting, and then carnivore. So it depends on where you're at in your journey right now. And then you could find a routine that works for you. There could be some days you want to do carnivore because it really helps with mental clarity, energy. You feel incredible. When I have a really busy month like this last few weeks and the next few weeks coming up, really, really busy for me, 语法解析

37:52

On the days I have something on my calendar, which is Monday through Saturday, I'm carnivore because I want to feel great. I want to have amazing energy. Today I'm carnivore. I want to crush it. And then on the day that I am not doing any meetings and I'm just playing basketball and hanging out and studying, I have carbs. So I'm kind of matching it to my lifestyle, but that's my current routine. But find what works for you. Some people, the more muscle mass you have, you can get away with more flex days, more carbohydrates because that muscle is 语法解析

38:21

The more muscle you have, the more insulin sensitive you are. Meaning if you did not have much muscle mass and you had 100 grams of carbs, you would have to produce a lot of insulin to clear that excess glucose. But if you have the same 100 grams of carbs, but more muscle mass, instead of producing that much insulin, your body will clear or not clear, but use a lot of that glucose to be refilled into your muscle cells, your glycogen stores. 语法解析

38:50

because it's like a sponge that absorbs the glucose. So less insulin is produced, you could get away with more. So it really depends on the person, where they're at with their muscle mass and their goals. But if you're insulin resistant, overweight, obese, you wanna be more regimented and do more keto, more fasting until you hit those goals. To me, there's two different aspects to this and you've touched on both. One being hormonal where the lower the carb, we're gonna have less blood glucose, less insulin, 语法解析

39:19

And then that's going to be getting us more metabolically healthy over time if we sustain that. And then the benefits of ketones themselves, which somebody that's only in that low carb realm isn't going to get that ketone boost to the brain, anti-inflammatory benefits. So I want to make sure we're clear. There are additional benefits from ketones specifically. And then there's the whole insulin blood glucose piece that we've been talking about. Absolutely. You said it correctly, Jesse. Yes. 语法解析

39:49

Low carb has its benefits, but when I say low carb, I'm referring to 75 grams to 100, let's say 150 grams of carb. It's my definition of low carb, but very low carb is what I call keto, under 50 grams for most people. 语法解析

40:03

Ketones have so many benefits beyond what people realize. I mean, there's nothing new about keto. It's just nuanced or maybe new to some people, but those ketones communicate directly with every mitochondria in your cell. They're signaling molecules, and it creates signals. 语法解析

40:21

mitochondrial biogenesis, which simply means the creation of new mitochondria. When that happens, your cells produce more energy, more ATP. So you have more energy. And with that extra energy being produced, you naturally burn more calories. It increases your basal metabolic rate where you become more efficient. You get those benefits with ketones. When you're low carb and your carbs are not low enough to do keto, 语法解析

40:45

you're not benefiting from that. So yes, there's different spectrums here. I do recommend everybody try keto because you're gonna feel incredible. It's just absolutely remarkable what it does to change the body. It upregulates glutathione, it lowers inflammation. It's incredible for the body. And as somebody that spends a lot of time in ketosis naturally based on the way you're eating, 语法解析

41:07

Do you ever hack that with things like MCT oil, exogenous ketones? You talked about having days where you want to perform exceptionally well, where you're on the ball and thinking. 语法解析

41:18

Do you ever use those on those days? I do, yeah. So MCT oil is a great way to increase ketone production, specifically caprylic acid, which is C8. It has the most research in terms of ketone production. So I sometimes put C8 in my coffee and I'd love to talk about why coffee is like one of the greatest fat burning health tools there is. We could get into that later, but I'll put it into my coffee. And even foods that are, 语法解析

41:46

loaded with medium chain triglycerides like goat cheese and sheep cheese contain about 30% MCT fats, which help with ketone production. So to your point, yeah, you could hack that. There's a way for your body to produce more ketones when you consume these medium chain triglycerides in the form of like MCT oil powder or sheep and goat dairy. And 语法解析

42:07

And what about exogenous ketones specifically, the salts, the esters? I like them. They're great tools. I just, I'm very cautious because people think they could continue to eat a high carb diet and just take exogenous ketones and not do the work. You're not going to get the same benefits, but to support 语法解析

42:23

your ketogenic approach, I think it's fantastic. It's a great way, especially if you're, some people struggle to go from burning sugar to burning fat. It's a great way to introduce some ketones as you make that transition. I know that I've used exogenous ketones on and off over the years. I've used it during like fasted exercise, workouts, just before I hit the stage, before I do a podcast. It's just a great way to get some additional ketones in your body. 语法解析

42:48

So when it comes to a brain boost, we've talked about ketones, whether that be through the diet or through exogenous or MCT oil, and then your body making them. Creatine, which has benefits for the brain and the body. You've mentioned electrolytes, which can have brain benefits. I'm trying to think, was there one other one we've talked about when it comes to a supplement that helps the brain? Vitamin G. 语法解析

43:16

We haven't gotten to that. You've mentioned it. I know methylene blue. That's something you're a fan of. We talked about that last time. Yep. Basically, at this point in the conversation, let's bring different brain biohacks we haven't talked about in. Methylene blue, melatonin, other things you might be using. Ginkgo biloba. I took some right before this conversation. I took ginkgo biloba. I forget how many milligrams, maybe 500. Yeah. 语法解析

43:42

Ginkgo biloba helps to deliver blood flow to the brain. So it helps with productivity, focus, clarity. I took that. I also took methylene blue this morning. And when you combine methylene blue with either sunlight or red light, it really activates it. It's great for the mitochondria. It's interesting because there's a lot of conversation now about like Paul Saladino. And I think I saw somebody else talk about the problems with methylene blue. But 语法解析

44:10

But I'm still a fan of it. It's going to support the mitochondria, and a lot of people have mitochondrial dysfunction. With that being said… 语法解析

44:18

I'm not a fan of taking methylene blue every day. I use it cyclically. I think everybody should use it cyclically. And I'll do cyclical high doses, like 20 milligrams of methylene blue, but I'm not doing it every day. But it feels incredible. My brain gets turned on. So methylene blue, ginkgo biloba. Dr. John LaRonce has a great product called Satorai, which has a few of these ingredients and properties in it. So I took that this morning as well. 语法解析

44:44

MCT oil, exogenous ketones, melatonin is great for the brain as well. And when I say melatonin, I'm talking about like high dose melatonin, 100 milligrams to 200 milligrams of melatonin before bed, great for brain health, immune system, oxidative stress, and fasting. Fasting is great for improving a brain-derived neurotropic factor in the brain, which is like brain fertilizer. Well, you mentioned coffee. We can bring that in here too, caffeine. Yeah. 语法解析

45:13

So you talked about it being a potent adjunct when it comes to fat loss, bringing coffee and talk about how you use that for fat loss and brain health. I think coffee is underrated. And when I say coffee, it needs to be the right type. And I'll explain what I mean. But coffee has been shown to support cardiovascular health, actually support high blood pressure. People think it raises high blood pressure. It's not common to do that. 语法解析

45:38

The caffeine and the chlorogenic acid, the CGA in the coffee is where the magic happens. So chlorogenic acid, it's one of the most powerful polyphenols in coffee beans. It's been shown to help the body break down fatty acids for fuel. 语法解析

45:54

increased ketone production because you're breaking down fatty acids for fuel. It's been shown to help your liver produce healthier levels of bile, which is a detergent to break down fat and helps with detoxification. It's been shown to lower LDL, small particle, like bad cholesterol particles. 语法解析

46:12

and also boost brain health and also help the fat loss. There's a Norwegian study I put in the book that showed women who are drinking high CGA coffee lost twice amount of weight versus women who are drinking low CGA brews. So not all coffee is created equal. When I say coffee, I am not talking about 语法解析

46:31

I don't know if I could call them out in your show, but commercial chains out there that you find all over the place. I'm not talking about the places that you find in the airport at your corner store. I'm referring to organic, ideally fair trade coffee that has been tested for contaminants like heavy metals, molds, and you want it to be a medium roast. If it's a dark roast, you 语法解析

46:56

you lose about 75% of the CGA and that has a lot of the benefits. So you want to be a medium roast or a light roast that has more caffeine. I like a medium roast and organic. The way I make mine is with a French press. 语法解析

47:09

I use a certain brand out there that's organic and it meets all my criterias. And I sometimes I'll add, I'll put protein in my coffee. Sometimes I'll put the MCT oil, not putting the butter anymore, but that's the way I make it. But it's great for fat loss, great for energy, great for the brain. It's a great tool in the shed. Tying back to what we talked about earlier, where if we're taking in fat, we're not going to burn fat to the same extent. Somebody new to this incorporating coffee in the morning 语法解析

47:38

Would you say to keep out the MCT at that point and then use that later on when they get to their ideal weight? If they're new, Jesse, I'm okay with them adding the MCT oil and even the butter because it's just going to help them feel better as they transition. First, when I say new, the first couple of weeks. 语法解析

47:57

After that, yes, what you just said is a good idea. Let's start lowering the fat intake by removing the butter, removing the MCT oil. If your goal is to lose fat, belly fat, yes, because what we said earlier, you're going to have to metabolize the fat calories before your body fat. So yes, I would recommend removing that until you get close to your goal weight. Earlier, you talked about how in your 30-day protocol, the second week you start introducing intermittent fasting for people, 语法解析

48:27

For somebody that's brand new to that practice, let's go over how they begin. You start with eliminating the snacks, having just three meals a day, breakfast, lunch, and dinner. Let's say it's 8 a.m., 12 a.m., and 8 p.m. First, that's how you start. Then you start with a 12-hour fast, which is right there, right? If you're done eating at 8 p.m. and you wait until 8 a.m., you're fasted for 12 hours. What I mean by fasted, no food, just water, 语法解析

48:54

You get away with tea. That's it during your fasting window and some electrolytes. That's it, unflavored electrolytes. Then you build up the fasting window to 14 hours. So you could do that in this example by either taking your dinner from 8 p.m. to 6 p.m. or taking your breakfast from 8 a.m. to 6 a.m. It doesn't matter. But 14 hours fasted, that leaves you with a 10-hour eating window. Then we build you up 语法解析

49:20

to a 16/8 where you're fasted for 16 hours and you have an eight hour eating window. You're still having three meals in that window, but it's condensed to a eight hour window. And then we continue to go to an 18/6 schedule where it's 18 hours fasted, six hour eating window, two or three meals depending on how much food you want to have in that window. And then we kind of progress to a 24 hour fast and then we can get more aggressive with these longer fasts. 语法解析

49:47

Okay. But when it comes to maintenance day-to-day, is 18-6 the baseline? Yeah. I like 18-6 as a standard day-to-day sort of maintenance protocol. It gives you enough time in a fasted state to get these amazing benefits and enough time in your eating window, six hours to get your protein requirements. So I do like an 18-6. Okay. You mentioned tea can be had during the fasting window. 语法解析

50:15

What about coffee and then coffee with fat? I think you mentioned you put collagen or protein in yours. If we start adding some of these things in, is that still part of the fasting window? That's actually the number one question I get asked when I talk about fasting, Jesse. Does coffee break a fast? What breaks a fast? Okay, first we need to discuss what does it mean to break a fast? My definition of breaking a fast is when 语法解析

50:42

You, number one, start your digestive processes and you lose the autophagy benefits, the cellular cleanup process. And that happens when you raise glucose, when glucose goes up. So for me, my definition of breaking a fast is when you raise glucose. With coffee, let's say black coffee, it's different. And I've tested this with hundreds of people. You know, Dr. Pompa, you've had on the show. He's my mentor, a great friend of mine. When we were doing his conferences back in 2018, 2019, 语法解析

51:12

We would have Keto Mojo was a sponsor of his conferences, and we would talk about this coffee break of fast. So we had hundreds of people line up and test their blood glucose and ketones, drink the coffee and test it again to see if coffee breaks the fast. And we discovered that it's kind of like 50-50, meaning the best way to know is to test your blood glucose right before you have the coffee. 语法解析

51:36

Let's say it's 85 milligrams per deciliter, which is a great fasting glucose. Drink the coffee, test it an hour later, and see what happens to the glucose. If the glucose goes up five points or higher, yes, you are breaking the fast. It's lowering the autophagy benefits. If the glucose stays the same or drops, it's not breaking the fast. And what we discovered is that it's different for everybody. The only way to know is to test with the fats. 语法解析

52:03

You could do the same thing in tests, but do know, you should know, you are gonna burn the calories from the fat versus the body fat. With tea, tea is safe. Tea seems to be safe as long as there's no sugar added and artificial sweeteners. Tea is safe, water is safe, unflavored electrolytes are safe. Protein in the coffee, like I do, breaks the fast. I'm breaking my fast when I do that. I had about 40 grams of collagen protein in my coffee this morning. That will break a fast. Any protein, no. 语法解析

52:31

that's over like five grams or so will break the fast that will raise glucose. Okay, you touched on this earlier. Let's go into longer fasts. So somebody has gone through the 30 days and they're looking to incorporate longer water fasts. First of all, who is this for? And then how long can somebody do that on their own? 语法解析

52:54

This is for somebody who's already been practicing intermittent fasting. You're ready to experiment with longer fasts. And I got to tell you, like what happens inside of your body when you go without food, let's say for a hundred hours, which is four days and four hours is absolutely incredible. I'll share a timeline here for your audience on what is going to happen inside of the body. So the first 14 hours without food, 语法解析

53:19

Two major things happen at the 14-hour mark. Number one, you're starting to lower the hormone insulin. Insulin is a hormone that signals fat storage. That becomes lowered and it triggers, it unlocks fat burning. You start to burn belly fat, body fat. 语法解析

53:35

Second thing that happens here is that you complete digestion. It takes about 14 hours to complete digestion. So there's a process that gets activated called energy diversion. It's one of my favorite benefits to fasting. It takes a lot of energy to digest food. 语法解析

53:50

When you complete digestion at that 14-hour mark of a fast, you now divert that energy that would have been used for digestion, and that's being directed to the brain to heal the liver, the kidneys, your inner physician will determine where to direct that energy. So this happens 14 hours in. 语法解析

54:06

Once you get 16 to 17 hours into the fast, you activate a cellular cleanup process called autophagy. Autophagy is one of the best things you can do to get rid of cells in your body that are not producing energy efficiently, that are not burning fat efficiently. It's kind of like a refrigerator that when you open up a refrigerator, it has all these groceries that have an expiration date. If you let all the groceries inside of your refrigerator expire, it's 语法解析

54:35

But don't throw them away. You just let them expire and sit there and put new groceries. It's going to be a toxic environment. The human body is very similar. We have cells and mitochondria that all have an expiration date. And autophagy, 16, 17 hours into a fast, it gets activated to start getting rid of those expired cells. 语法解析

54:54

fixing damaged mitochondria that are not burning fat for energy and helping them burn fat. This process gets ramped up around the 16 to 17 hour mark. Now, as we move into 24 hours without food, there's a intestinal stem cell reboot where stem cells within your digestive system are actually repairing the gut microbiome. 语法解析

55:16

So this helps with anybody struggling with digestive issues, acid reflux, GERD, bloating, indigestion, SIBO, which is small intestinal bacteria overgrowth. The 24-hour fast, you start to clean that up. And a second thing happens 24 hours in, Jesse, which is human growth hormone surge. A study showed that 语法解析

55:36

There's a 2,000% increase in human growth hormone at the 24-hour mark in men and a 1,300% increase in human growth hormone at the 24-hour mark in women. Human growth hormone is anti-aging, it's fat burning, it's muscle preserving and muscle building. I mean, people pay thousands of dollars to have human growth hormone injected into them, but you get a huge increase for free at the 24-hour mark. As we shift 36 hours without food 语法解析

56:05

There's a surge in ketones, meaning you start to burn a ton of belly fat. Those ketones start to increase your metabolic rate, which is your metabolism's ability to burn fat. It turns the brain on where you have clarity and focus, and it surges something in the brain called brain-derived neurotropic factor. This is where 语法解析

56:30

40, excuse me, 36 hours in, it's like a spiritual experience. It's hard to put it into words, but this is why I think every religion practices some form of fasting because of what's happening with this brain fertilizer. I know that I just feel more creative. I feel more connected to God. You would feel more connected to your source, whoever that is. That happens 36 hours in with the fat loss, the ketone production, the 语法解析

56:59

As we continue with this fast, 48 hours without food, two days, there's a dopamine reset. So many people that are struggling with happiness and joy, 语法解析

57:12

an addiction, they're relying on social media hits to get that dopamine hit, they're relying on processed sugar and addictions, drugs to get that dopamine hit, alcohol, you could reset the D2 receptor sites in the brain. Studies are showing 语法解析

57:30

48 hours into a fast. So that's the dopamine reset 48 hours in. Now, as we continue, Jesse, 72 hours into this fast, the entire immune system is reset. Dr. Val Trelongo has shown this in studies and other people have shown this in studies where 语法解析

57:45

The immune system starts going through this autophagy process of like Pac-Man going in the immune system looking for these what's called senescent cells. These are zombie cells, cells that are not functioning at all. And it's zapping them, for lack of a better word, apoptosis, programmed cell death. And then it produces stem cells. And then around the 100-hour mark of this fast, four days, four hours without food, 语法解析

58:10

Stem cell activation, stem cell surge, where your body's replacing all of these cells that it's gotten rid of with new cells. These are new cells for the liver, for the eyeballs, for the brain, for the kidney. I mean, your innate intelligence will determine where those cells go. It is absolutely remarkable. It's one of the most powerful healing tools that I would recommend for anybody, but you gotta do it the right way. You gotta build up to it and know what you're doing. 语法解析

58:36

Okay, and we talked about different things that we could include when it came to intermittent fasting. Would those same rules apply during this 100-hour fast? Meaning what can you have during the fast? Exactly. If you want to get the most benefits, I would only have water. It's funny, when I say water fast, most people think it means fasting from water. It kind of sounds like that, but that's not what it means. A water fast means you're only having water. If you want to get the most benefits here… 语法解析

59:05

Only have water and electrolytes, unflavored electrolytes and minerals. That's it. Once you start having supplements or even coffee or different things, you're pushing your innate intelligence certain directions and you might lose some of these benefits. So water and unflavored electrolytes and minerals are the best thing to do to get the most benefits here. When it comes to Mother's Day, at Ritual, we believe in giving her flowers. But are flowers what she actually wants? 语法解析

59:32

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59:56

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01:00:24

Did your last vacation house for the whole crew leave you wishing there was a better way to stay together? Like with bedrooms that are all great, so everyone thinks they got the best room? Whoa! This is amazing. A full bathroom in every bedroom? Hey, mine's got a bathroom. A beach around an epic, clear bay big enough for swimming, rope swinging, and even kayaking? 语法解析

01:00:45

All next door to Walt Disney World? Next trip, share a house at Evermore Orlando Resort. You won't believe what you resorted to before. And somebody like yourself applying this as a tool, how often would you do a 100-hour fast? 语法解析

01:01:01

I said anybody should do this. I was wrong. That's not correct. Not everybody should do this. Look, if you're underweight, you should not do this. If you're diabetic, you need to work with a practitioner. Everything we're talking about here is not medical advice. Number three, if you have a history or a current eating disorder, work with somebody on this. You don't want to stir things up there. If you're under 18, a child, probably not a good idea because you want to grow. 语法解析

01:01:26

Outside of that, how often should you do it? Once a year is a good idea. Once a year is good maintenance. Now, if you're overweight and obese, you could do it once a quarter, once every three months. For me, I do it once a year. And earlier we talked about the importance of muscle. Somebody going without food for that period of time saying to themselves, aren't I going to lose a bunch of muscle over that 100 hours? Talk about what happens in that respect. It's interesting because… 语法解析

01:01:54

To answer your question, the short answer is not 100% sure. I'm not exactly sure what's happening here with the muscle part because I've seen some studies showing there's some muscle loss. I've seen some studies showing there's no muscle loss. I've interviewed people. You've interviewed Dr. Jason Fung, Mike Mutzel, and I've had this conversation with them. Dr. Fung is pretty clear that you lose some muscle and then you regain healthy muscle and then the rebound is better. 语法解析

01:02:22

My muscle is kind of on the fence, like me, where I am at. Here's where I'm at right now with it. I'm not 100% sure, but here's where I'm at. There's probably going to be some muscle loss during those four days. Now, the human growth hormone will preserve a lot of the muscle. I think you're losing mostly muscle volume, which is water and some fiber in the muscles, but not necessarily muscle protein. And we're not looking at the full picture. Dr. Fung has a really good point. 语法解析

01:02:54

When they measure the muscle mass of somebody going through a long fast, they do see a decrease. And then they say, oh, fasting is not good. You lose muscle. But to his point, when they measure that muscle a week later, two weeks later, they see a huge rebound and sometimes even more rebound. 语法解析

01:03:13

muscle mass because of the stem cells and the mTOR activation. And you're losing what he calls junky muscle mass, junky protein. And then you're gaining back healthy protein, healthy muscle mass. So I'm kind of inclined to agree with Dr. Fung. He's the godfather of fasting and I love that guy, but I'm still not a hundred percent sure, Jesse, that's kind of where I stand right now. And this ties into what you were just talking about, the muscle mass piece. 语法解析

01:03:38

How do you feel about somebody doing resistance training during that 100 hours to maintain, possibly even build muscle? And you talked about the benefit of autophagy. Exercise we know can boost that as well. I don't like the idea of throwing an exercise during a long fast. Here's why. Yes, you can do it. But if you exercise during a long fast, like when I say long fast, let's categorize that as two days or longer. 语法解析

01:04:10

You're going to use energy for the workout versus energy for healing. I want my body to be in a completely healing state. I don't want to use energy and resources for working out at that time. So I wouldn't recommend it. You do get autophagy with exercise and strength training. Another benefit to building muscle. Absolutely. Autophagy. Autophagy is kind of happening all the time, most of the time to certain degrees, but it's really activated with 语法解析

01:04:33

exercise, strength training, burst training, fasting, and certain synolytic supplements like spremidine, green tea extracts, certain mushroom extracts could activate it. So there's different ways to do it, yeah. But my favorite way to activate autophagy is through fasting. I just love fasting. I think it's one of the best ways to harness the innate intelligence and remove the interference and just it's nature's reset button. That's why in Metabolic Freedom I have a whole chapter. Chapter eight is all about how fasting is needed for metabolic freedom. 语法解析

01:05:02

Talk more about the different supplements there we can take to enhance autophagy. And then would that be something you'd ever recommend or use yourself during a longer fast? And then also I could see how if it's too much during, say, a hundred hour water fast, maybe if we're doing, we know autophagy starts around that 18 hour mark. Maybe we could incorporate it on a medium length fast and really focus in on that part. 语法解析

01:05:28

Yeah, that's a good idea. I would take these, they're called Sinalytics. These are certain supplements that, that activate autophagy. So spermidine is one of them, which is, which is a wheat germ, uh, and it has an unfortunate name. Green tea extract is another one. Certain mushrooms like, um, lion's mane and others out there. Fisetin is another one. Fisetin is, um, 语法解析

01:05:54

I think it's, is it from a strawberry, I believe? I think it's from a strawberry, but it's an extract from a fruit that activates autophagy. And you could take it during the fast. Yes, that would be the best idea. So it could be 12 hours in, 16 hours in, but it helps to enhance autophagy. The more metabolically flexible you are, the faster you get autophagy in a fast. The more metabolically damaged you are, the more insulin resistant, the longer it's going to take. 语法解析

01:06:19

But you could take those synolytic, those supplements during a fast. It'll enhance the autophagy. Coffee, high quality coffee could also be something you can do during those first 16 hours or so to enhance autophagy as well. So we've been focused on autophagy. There's also a subcategory under that mitophagy. Yeah. The mitochondria. How do you look at those two? When one's happening, is the other happening automatically? Or is there certain ways to enhance one and not the other? 语法解析

01:06:50

They're both really important, right? To your point, Jesse, autophagy is the cellular cleanup of your cells and cell membranes. And then mitophagy is the autophagy of the mitochondria and mitochondrial membranes. I don't know if they're both happening at the same time. It's a really good question. I'm actually really curious to find out. Have you dug into that research at all? No, I know they both come up in the same realm. And I know one's more of a general term, the autophagy versus mitophagy. 语法解析

01:07:19

But yeah, can we target different ones? Again, are they both happening at the same time always? Some questions there for both of us. That's a really, really good question. I'm actually really curious to find out that answer. I wonder if you get autophagy, is mitophagy automatically activated at the same time? We'll find out. In terms of where the healing is occurring, 语法解析

01:07:42

This is dependent on the innate intelligence. I can tell you this really interesting story. And I've noticed this with a lot of people who do these longer fasts and get more autophagy. When I first did my first long fast, it was in 2018. I did a five-day fast, just water only. On day three, when I was really getting a lot of autophagy, I noticed that my lower back was hurting. It was like this pulsing pain. And for years, I struggled with lower back pain. 语法解析

01:08:10

And I thought, oh, and I asked Dr. Pompa, like, what do you think is happening? He said, oh, that's the autophagy healing that area. And when I've had students go through these longer fasts and kind of guided them through 语法解析

01:08:21

They've told me very similar stories. Well, like they had an old injury in their knee or their elbow, their neck, and they felt a pain during the long fast. And it was autophagy healing that area. So the innate intelligence will heal the area that needs to be healed, whether it's the liver from fatty liver disease or heart disease, whatever it is. You can't really push it and tell it where we want it to go. The innate intelligence will determine where it wants to go, which is super cool because I just let my body do its thing. 语法解析

01:08:49

But I'm really curious to know if you're getting autophagy or you automatically at the same time getting my autophagy within that cell, we got to do some research and find out. Let's do it. Yes. So when it comes to going into a fast or coming out, the runway is on the other end. How far do we have to go into a fast? We've talked about all the way from intermittent fasting to 100 hour water fasting. 语法解析

01:09:18

How far does somebody have to go before they have to start considering how they're buffering that on either end? Yeah, you know, autophagy is great, but too much, it's not good. It's too catabolic. It could weaken your immune system. You will lose too much muscle eventually. 语法解析

01:09:34

there needs to be a balance to your point. So a lot of people have been doing one meal a day, OMAD, and it's really, really popular. And I have nothing against OMAD, unless you're always doing OMAD. If you do one meal a day, every day, week after week, month after month, it's too catabolic. You're not going to get enough protein. You're going to lose muscle. Your metabolism is going to become more inefficient. But doing that 语法解析

01:09:58

OMAD once or twice a week, a 24-hour fast, great. I mean, whenever I travel, Jesse, it's an OMAD day. I'm fasting all day because I don't eat when I fly. But doing it every day, not a good idea. There needs to be a balance. You want to make sure you get enough protein most days. If you're getting your protein requirements at least five days a week, 语法解析

01:10:20

then whatever fasting schedule you're doing, it's fine. It's working for you. But if you're not hitting your protein requirement because you're doing too much fasting, there needs to be a change in your fasting window. You want to make sure you're balancing out the autophagy with 语法解析

01:10:33

With the mTOR, mTOR is metabolic target of rapamycin. It's growth, it's anabolic, and protein, feasting, eating, fed state gets you there. There needs to be a balance of autophagy and mTOR. They work in an inverted relationship. So too much of either, it's not good. You wanna have a balance of both. That's kind of the way I outlined it with the 30-day plan. Say you're about to go into a 100-hour water fast. Will you eat anything specifically before that 语法解析

01:11:01

or as you're exiting that to help guide the body in or out? Before that, I would just eat like I normally eat and just go right into it. Some people like to do it as a reset when they're, you know, for the weekend, they had a whole bunch of carbs, maybe got off track, they could throw that in as a reset. That's okay if you've already done variations of fasting. 语法解析

01:11:23

How you break it is important. I'm glad you asked that question because when I create clips on social media, I don't have enough time to talk about how you break the fast. It's also really important. Yes, when you do a long fast, two days or longer, you want to make sure you break it the right way. You want to go low and slow. You don't want to break it too fast. You don't want to have too many carbohydrates. So the best way is to incorporate foods that are easy to digest and 语法解析

01:11:49

and not a lot of food, meaning bone broth is a great way to break a long fast. Steamed vegetables with scrambled eggs and an avocado, great way to break a fast. A protein shake, great way to break a fast. Because when you are doing a long fast, your digestive enzymes are dropping. You're 语法解析

01:12:12

bioflow, your pancreatic enzymes, HCL, because your body's not eating. Why is it going to produce these enzymes? So by day four in this example of a 100-day fast, 100-hour fast, excuse me, these enzymes are low. When you have a whole bunch of meat and carbohydrates, you're not going to break it down. Yes, you could take some enzymes. It'll support it. Ideally, you want to go low and slow. Have a small meal, 语法解析

01:12:35

Wait a few hours, have another small meal, and then you can start ramping it up. But bone broth is my go-to. Eggs, avocado, steamed vegetables are my go-to or a protein shake is my go-to. And you personally, what's the longest you've ever fasted for? 语法解析

01:12:50

Five days is my longest. I'm actually due for one. I'm probably going to do a video on my next one and do some experiments on it. People like when I make videos on my experiment. So yeah, five days is my longest. But the Guinness World Record, I know you know this is over a year, 382 days is Angus Barbary. Now he did have, he had a coffee, he had a multivitamin, nutritional yeast, 语法解析

01:13:14

water and tea, but he didn't eat for over a year, medically supervised. So of course, that's an extreme example. I know people who have done 20 days, 30 days, but for me, five days is the sweet spot. I like five days of fasting. How do you feel about places like True North where people go for up to 40 days fast just on water? Can you see additional benefits going even longer than what we talked about? Yeah, I love Alan Goldhammer and True North. I think I've 语法解析

01:13:44

I think I did mention him in the book with their studies on high blood pressure. Yeah, it's great. I love it because they're medically supervised. They're looking at all these metrics post before and after. And 10 days is great. 语法解析

01:13:57

time frame for healing. For me, five days seems to be the sweet spot. You get all those benefits I outlined. You break it. It's not 10 days. It's half of that. It's five days. But I think 10 days is great. I love what True North is doing. And they've been in the game for a lot longer than me. And they've worked with a lot more patients than I have. So I think what they're doing is fantastic. 语法解析

01:14:19

When we opened up today talking about fat loss, you brought in three pillars, diet, which we've got into extensively, lifestyle, and we've talked about things like exercise, putting on muscle, and fasting and intermittent fasting, and then our thoughts. So before we part ways, I want to hit on any other lifestyle modalities that you would include, somebody looking to burn more fat, and then we'll move into the mind. 语法解析

01:14:49

Any other lifestyle modalities for burning fat? Yes. And then I love talking about the mind and your thoughts. Steps, walking. I think walking is so underrated, not just for longevity, but for fat loss. It's really the king, the queen, and everything in between when it comes to fat loss. But it needs to be the right amount of steps and the right timing of those steps. So before I share that, I'll share this. 语法解析

01:15:16

In Metabolic Freedom, chapter 11, I talk about walking and how it helps with fat loss. And there's a study with over 60,000 participants that showed the individuals who got 5,000 to 7,000 steps per day had a 65% reduction of dying. 语法解析

01:15:40

of all-cause mortality versus those who got less than 3,000 steps a day. So we know it extends your lifespan. For fat loss, we want to time the walks after a meal. And I know we're busy and it's hard to do that. So if you could just choose one meal, your biggest meal of the day, and go for a walk after that meal, it could be as little as 10 minutes. But 语法解析

01:16:01

30 minutes would be the best, but 10 minutes is fine. Walking after a meal is great for fat loss because when you eat food, you take that food and it's converted into sugar in your bloodstream. It's called a postprandial glucose response. The higher your sugars go after eating a meal, the more insulin is produced, the more you're in a fat storage state. 语法解析

01:16:20

When you go for a walk right after eating a meal, it blunts that postprandial glucose spike, meaning less insulin is produced. You're back into a fat-burning state much faster. It activates the glute fork transporters, which simply means some of that glucose is now being shuttled into your glycogen stores versus being stored as fat. 语法解析

01:16:39

I like 10,000 steps a day as a minimum for fat loss. Building it up, and I talk about this during the 30-day plan, we build it up to 14,000 steps a day. But really, wherever you're at right now with your steps, calculate it, whether you're using an Oura Ring, an Apple Watch, a Pedometer, old school Pedometer, find out where you're at right now with your steps and just work on increasing it. So if you're at 5,000 steps, get it to 6,000. 语法解析

01:17:04

and build it up. But 10 to 14,000 steps per day is terrific, especially when you time it after meals. And it's not in one walk. It's these exercise snacks throughout the day. Great for fat loss. So I would recommend throwing in some steps for that. 语法解析

01:17:21

Any other hacks in that realm before we move into the mind? Yeah, apple cider vinegar. Vinegar in general, but I love apple cider vinegar. It's great for many, many reasons. So having it before your meals also helps to digest the meal better. It helps your liver produce bile to break down the fats in the meal. And it helps with that postprandial glucose response. There's a study 语法解析

01:17:45

in the diabetes journal that I put in the book that showed individuals who took two tablespoons, about two tablespoons of apple cider vinegar before their meals had a 34% reduction in their postprandial glucose versus those who didn't take the apple cider vinegar. And these were done in diabetic patients. 语法解析

01:18:06

It's great to have in a fast. It doesn't break a fast. It could support a fast. It's great to have before a meal. It's great to have after a meal. It's great to have before bed to help with belly bloat, to wake up with a flatter stomach. Add apple cider vinegar to your meals. Add vinegar to your salad dressings. It's a powerhouse of health and fat loss benefits. All right, let's move into your favorite topic here as we close. The mind, vitamin G. We talked about this last time. 语法解析

01:18:35

But let's bring it all in, in relation to fat loss. I don't remember, Jesse, did I share the story at the beginning of the book about the railroad employee and the nocebo effect? Do you remember me sharing that? I did. I shared it with you last time? Oh, no. In the book, yes. In the book, yes. But did I share it? No. Okay, good. I'm glad you remembered. I don't believe we did. Okay. I start chapter 10 because you've read it. And by the way, Jesse is… 语法解析

01:19:02

Jesse's one of the best podcast hosts out there because you actually read the books, you study your guests, you put together a game plan, you actually love and care about your job and what you're doing, and you're fantastic at it. So if you have not left a rating and review for the Ultimate Health Podcast, please do 语法解析

01:19:21

do it. It really helps Jesse grow. It helps him get the message out there. This is what he loves to do and he's so good at it. So I recommend y'all do it because he's one of the best in the game, Jesse. Thank you, Ben. I mean that, bro. And that really means a lot. And I'm not just tooting your horn. You're doing incredible work as well. And I'm always watching from afar. 语法解析

01:19:42

Yeah. Keep up the good work, buddy. Thank you. Yeah. Like understands like energy feeds energy. Yeah. Thank you. And I mean it. Leave them a rating and review. Okay. Chapter 10 is my favorite chapter in the book. I'm probably going to write my next book is going to be all about chapter 10 and I might call it mental freedom. I'm thinking about doing that. And chapter 10 is all about how your thoughts influence your 语法解析

01:20:05

Health or disease, you choose. And I start chapter 10 with a story. I will share the story right now to illustrate how powerful your thoughts are. Bob Proctor, who is from Toronto, shared this story with me. It is from the newspapers in the 1960s, and it's about a railroad employee, this train station employee, who worked inside of a train inside of the refrigerator cart on this train. And he was working late one night. 语法解析

01:20:33

He didn't realize it had gotten so late and all of his coworkers had left for the night. He tried to exit that refrigerator cart. They had locked him in and he was worried because he knew nobody was coming back until the next morning. And he's trying to open up that door. He's banging on that door. Everybody's gone. Nobody could hear him. So his thoughts started to get the best of him. He started to think, I'm going to die here. I'm going to freeze to death. What am I going to do? Nobody's coming back until the next morning. 语法解析

01:21:01

And he started to write down on the wall, documenting his night. The newspapers caught this and they took photos of this. At 12 a.m., he wrote the words, I'm stuck in this refrigerator cart. It's cold. I'm not sure if I'm going to survive tonight. 1 a.m., still cold, shivering, cannot keep myself warm. 3 a.m., I'm freezing to death. I think I'm going to die. 语法解析

01:21:29

7 a.m. rolls around, his coworkers clock in, they open up, they unlock that refrigerator cart, they look and they see this man has died. He froze to death, hypothermia. When they investigated that refrigerator cart, they determined that the temperature apparatus that this guy was looking at 语法解析

01:21:50

had been malfunctioning for weeks and the temperature never dropped below 55 degrees Fahrenheit, not cold enough to kill somebody, yet his thoughts created death. And if our thoughts can do that, do you think your thoughts could heal the body as well? The answer is 100% yes. That story is an example of the nocebo effect. 语法解析

01:22:12

There's also the placebo effect, how your thoughts could work for you. And we know that Dr. Bruce Lipton, and I did share this on a previous episode, he has shown that your thoughts communicate with your cells. You have 60,000 thoughts a day. This means you have 60,000 opportunities to put your body in an anti-inflammatory healing state with your thoughts. It's the greatest biohack in the world. And I talk about how you can do that in chapter 10. And the missing piece here is 语法解析

01:22:39

is vitamin G. And I know I shared about vitamin G in the previous episode, but I'll just share one study from JAMA that Harvard published in JAMA. 49,275 nurses in this study. It's probably the greatest study ever done on, I almost gave it away, on vitamin G. And 49,275 nurses. And it showed the nurses who took vitamin G 语法解析

01:23:04

had a 9% reduction in dying from all-cause mortality versus the nurses who didn't, and a 15% reduction in dying from cardiovascular deaths versus the nurses who didn't take vitamin G. Vitamin G, if you listened or watched my previous episode with Jesse, is gratitude. I used to say it's the practice of gratitude. I no longer believe that. It's the feeling of gratitude. Gratitude is not a practice. It's a feeling. 语法解析

01:23:32

And there are studies after studies that show what gratitude does to restore your hormones, help you burn fat, produce oxytocin, increase your heart rate variability, put you in a parasympathetic state. Gratitude is where it's at. And I go deeper in the book, chapter 10. It's my favorite chapter. I cannot wait for your audience to read or listen to that part of the book. It's incredible. And Ben, last question for you. Tethering what you just talked about to fat loss specifically, 语法解析

01:24:00

Can you talk about from either a catalyst or a way that we're blocking fat loss by not harnessing the mind correctly? Yeah, the self-image. If you view yourself as an overweight person, you're always going to be overweight. You're going to continue to sabotage yourself. You cannot outperform your self-image. 语法解析

01:24:25

What do I mean by your self-image? It's the way you view yourself, the way you're thinking of yourself. It's your thoughts. And it's not conscious. You could make a conscious decision. I'm going to lose weight. I'm going to get healthy. I'm going to get off my medication. I'm going to do X, Y, Z. That's a conscious decision. But your self-image is in your subconscious. It isn't until you change that that you will be able to break through, burn fat, get off the medication, whatever the goal is. 语法解析

01:24:56

And the only way, there's only two ways to change the self-image and emotional impact. I talk about this in the book, but even better than that is the constant spaced repetition. Literally writing down that new self-image of yourself and repeating it, impressing it into your subconscious mind until it replaces the old self-image. And I show you exactly how to do that in chapter 10. I give you a specific affirmation to write that helps you accomplish this. 语法解析

01:25:23

If you're not working on the mind, it's an inside-out job. When I went through my 80 pounds of fat loss, it didn't start with keto. It didn't start with fasting. It didn't start with coffee or supplements or biohacks. It started with my mind. It started with my thoughts. It started with self-development. That was the first shift. And I encourage you to not negate the power of your mind, the powerful thoughts that you have. It could hurt you. It could heal you. You choose. 语法解析

01:25:51

Ben, the new book, Metabolic Freedom. It's a great read. It's going to help a lot of people. Really enjoyed round two. Thank you for coming back on. You're doing incredible work out there. Keep it up. I thank you. 语法解析

01:26:04

Thank you, Jesse. And I'll just say one quick thing with the book. It's metabolicfreedombook.com where you could get the book along with a free course on the metabolism, 12 lessons along with exclusive interviews in that course. You cannot find anywhere else with Dr. Jason Fung, Dr. Daniel Pompa, Cynthia Therlo, and Megan Ramos over at metabolicfreedombook.com. Jesse, I appreciate you, man. Love the work you're doing. Thanks for bringing me back. You too. And we're going to link it all up in the show notes, including your website, your social media, your YouTube channel. Thank 语法解析

01:26:32

Thank you, Ben. Thank you, Jesse. Now that you're finished with the episode, head on over to ultimatehealthpodcast.com for detailed show notes, including links to everything we discussed. Thanks for listening and have a great day. 语法解析

01:26:50

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