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Speaker 1: Welcome to Stuff you Should Know, a production of iHeartRadio.

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Speaker 2: Hey, and welcome to the podcast. I'm Josh, and there's

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Speaker 2: Chuck and Jerry's here too, and this is stuff you

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Speaker 2: should know.

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Speaker 3: I can believe how good you've gotten at this after

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Speaker 3: fifteen years.

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Speaker 2: Oh yeah, thank you, Yeah, thank you.

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Speaker 4: It's amazing.

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Speaker 3: I've had a lot of practice pull something like that

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Speaker 3: out here, sixteen years in fifteen whatever.

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Speaker 2: It is, sure, I mean, I'm full of surprises. I

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Speaker 2: like to think.

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Speaker 3: Speaking of surprises, we want to issue a little CoA

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Speaker 3: right off.

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Speaker 4: The bat here, good idea and a little trigger warning.

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Speaker 3: This topic is about intermittent fasting, and you know, there's

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Speaker 3: just a lot of baggage wrapped up anytime you're talking

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Speaker 3: weight loss and diet techniques, and especially fast If you've

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Speaker 3: ever struggled with disordered eating, fasting can be very problematic, obviously,

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Speaker 3: even intermittently. So uh, and there's just a lot of

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Speaker 3: emotion and feelings wrapped up in all this stuff. So

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Speaker 3: we just want to let people know, if the title

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Speaker 3: didn't give it away, we're going to talk about the

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Speaker 3: ins and outs and the science of intermittent fasting.

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Speaker 2: Yeah, I've had disordered eating pretty much my whole life,

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Speaker 2: and when I tried intermittent fasting, it really set it off.

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Speaker 4: Oh really mm hmm. Interesting, Yeah, for sure.

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Speaker 2: Unfortunately, and I also noticed I kind of plateaued really

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Speaker 2: quickly because I was using it to lose weight. But

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Speaker 2: one of the things I didn't realize, Chuck, is that

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Speaker 2: I guess I did kind of realize it, but it's

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Speaker 2: not at the forefront of your mind that there's a

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Speaker 2: lot of other reasons besides weight loss that people engage

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Speaker 2: in intermittent fasting. Based on some studies that have come

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Speaker 2: down the pike over the last couple decades and especially

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Speaker 2: the last decade, that show it's quite conceivable that if

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Speaker 2: you engage in intermittent fasting for a prolonged period of time,

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Speaker 2: all sorts of health markers like blood cholesterol, blood sugar,

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Speaker 2: insulin resistance, all this stuff can can really improve.

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Speaker 3: Yeah yeah, yeah. But you know, as we'll see, studies

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Speaker 3: are problematic when it comes to intermittent fasting because there's

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Speaker 3: been so many of them. A lot of them have

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Speaker 3: been on mice, a lot of them, some of them

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Speaker 3: have been on humans. But with any kind of diet,

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Speaker 3: studies like humans sticking to a diet is tough, so

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Speaker 3: it's hard to get accurate results, and results study wise

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Speaker 3: have been kind of mixed.

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Speaker 4: And it also the.

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Speaker 3: Grabster helped us put this one together. But as Ed

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Speaker 3: also points out that the media comes into play. So six, eight,

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Speaker 3: ten years ago, even five years ago, intermittent fasting was

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Speaker 3: the cool, awesome, amazing new thing, And just in the

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Speaker 3: past couple of years, I've even noticed that it's like, well,

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Speaker 3: I'm not so sure about this.

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Speaker 2: Yeah, is that correct? Like I have not noticed that.

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Speaker 2: I guess I have, So people are poo pooing it.

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Speaker 4: Yeah, I think, But you know, I think it's like.

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Speaker 3: Any diet fad kind of goes out of favor trend wise,

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Speaker 3: and then I think there are some people in the

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Speaker 3: media who will then report on like only the negative

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Speaker 3: studies and not like hey, overall it looks like this

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Speaker 3: or that.

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Speaker 2: I think it's possible that that's what triggers the negativity

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Speaker 2: towards the diet trend. It's possible is the chicken or

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Speaker 2: the egg kind of thing, like does the media start

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Speaker 2: poopooing it or does the problem start poopooing it and

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Speaker 2: then the other one picks it up? So, uh, For

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Speaker 2: those of you who have never tried to emittinfesting, that's

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Speaker 2: one of the things so many people have tried to

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Speaker 2: manifest because it's really really easy to start. But for

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Speaker 2: those of you who aren't familiar with it, totally cool.

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Speaker 2: We're going to explain it a little bit. But essentially,

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Speaker 2: intermittent fasting is not so much watching what you eat

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Speaker 2: or even necessarily how many calories you eat, although both

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Speaker 2: of those are supposed to be wrapped up in it.

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Speaker 2: But the thing that really differentiates if for those in

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Speaker 2: the know, from other types of caloric restriction diets, is

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Speaker 2: that the time you eat, or the amount of time

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Speaker 2: over the course of a day that you eat, is

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Speaker 2: really what's important here.

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Speaker 3: Yeah, and we'll probably hammer this home a lot, but

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Speaker 3: while you said and even coaight already that not necessarily

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Speaker 3: counting your calories, that doesn't mean hey, I got eight

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Speaker 3: hours a day to stuff my face with.

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Speaker 4: Whatever I want to. You're still supposed to eat a

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Speaker 4: healthy diet.

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Speaker 3: There is no way to be healthy and drop weight

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Speaker 3: without a healthy diet. Let's just say that across the board. Yep, right,

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Speaker 3: But with intermittent fasting or if, as you said, there's

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Speaker 3: a few different sub types. The first is also known

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Speaker 3: sometimes as time restricted eating or time restricted feeding, which

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Speaker 3: sounds weird because I don't have some big giant grown

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Speaker 3: up that comes in and feeds me.

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Speaker 4: I don't know about you. Why not, chuck, That would

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Speaker 4: be pretty great. Here comes the plane.

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Speaker 3: But this is when you sort of divide your day

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Speaker 3: up into eating hours and not eating hours, and even

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Speaker 3: within that. There are different ways to do it, but

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Speaker 3: one of the most common that you'll see online.

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Speaker 4: If you look up, you'll.

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Speaker 3: See the number sixteen colon eight, and that is sixteen

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Speaker 3: hours off and eight hours where you can eat. And

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Speaker 3: that's you know, if you're just a regular daytime worker

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Speaker 3: who sleeps at night. The good news about this one

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Speaker 3: is about half the time that you're not supposed to

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Speaker 3: be eating, you'll should be sleeping.

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Speaker 2: Yeah, because that's the thing we all fast anyway, from

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Speaker 2: the when we sleep, we're fasting. This is just kind

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Speaker 2: of extending it a little more, making it a little more.

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Speaker 3: Deliberate, unless you sleep walk in eat that's true.

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Speaker 2: Yeah, if you're on ambient and eat butter.

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Speaker 4: Yeah, ambien, I could remember which one it was.

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Speaker 2: There's a few variations of this that like you said,

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Speaker 2: I'll fall into time restricted feeding or diet. I've heard

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Speaker 2: sixteen eight more than anything to just kind of encompass this,

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Speaker 2: this whole category, but there's like fourteen ten. There's o MAD,

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Speaker 2: which stands for one meal a day. Essentially, what you're

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Speaker 2: doing is you're just limiting how much you eat again,

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Speaker 2: and when you eat it's sensible and that and doing that,

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Speaker 2: you're fasting intermittently. You're doing it every day, So the

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Speaker 2: intermittent fast takes place over the course of twenty four hours,

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Speaker 2: not necessarily anything longer than that.

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Speaker 4: That's right. The next way you might hear.

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Speaker 3: As a way to go about it, it's pretty common,

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Speaker 3: is five in two and these are days of the

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Speaker 3: week instead of hours of time.

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Speaker 4: So that means that for.

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Speaker 3: Five days of the week, you're pretty much eating your

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Speaker 3: normal diet again hopefully that should be a good healthy diet.

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Speaker 3: And then on those two days you're either not eating

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Speaker 3: at all or you're eating really, really really low calories.

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Speaker 3: I've seen two hundred to six hundred calories a day,

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Speaker 3: And you probably shouldn't do this two days in a row,

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Speaker 3: but I'm sure some people do it.

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Speaker 4: Two days in a row.

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Speaker 2: You actually don't really want to do it two days

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Speaker 2: in a row. There's no benefits to it, and it

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Speaker 2: can actually be counterproductive because, as we'll see, you can

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Speaker 2: enter what's called colloquially is starvation mode, where your body

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Speaker 2: starts hanging on to fat stores and slows your metabolism,

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Speaker 2: which is the opposite of what you want if you're

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Speaker 2: intermittent fasting for weight loss. So you really don't want

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Speaker 2: to go beyond twenty four hours, but you just do

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Speaker 2: two days out of every seven, and just nonconsecutively.

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Speaker 3: Yeah, because if you, like said that, starvation mode, your

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Speaker 3: body thinks you must be lost in the woods or

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Speaker 3: the desert or something, right, because you're alive. You're not

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Speaker 3: putting anything in me, so I'm going to slow things

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Speaker 3: down metabolism wise.

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Speaker 4: Right.

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Speaker 2: The third one is called the fasting mimicking diet or FMD.

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Speaker 2: It's also sometimes called the warrior diet.

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Speaker 4: I had never heard of this one.

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Speaker 2: It's essentially like a time restricted one. But really what

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Speaker 2: you're just doing is eating one like decent sized meal,

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Speaker 2: but again really well put together, like fats and proteins

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Speaker 2: and vegetables and stuff like that. But it's a good

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Speaker 2: sized meal. Toward the end of the day and then

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Speaker 2: throughout the day maybe you're nibbling on some other like

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Speaker 2: vegetables or nuts or something like that. So again it's

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Speaker 2: time restricted. But the emphasis of this is to like

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Speaker 2: keep up your nutrients just enough so that you can

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Speaker 2: stay ripped. Like if you're an athlete or you're really

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Speaker 2: into exercising, but you want to intermit and fast for

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Speaker 2: other health benefits, this is probably the one you should do,

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Speaker 2: because we should say it's no joke that when you fast,

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Speaker 2: especially if you fast more than twenty four hours, you

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Speaker 2: start to feel a little weak, You start to get

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Speaker 2: some brain fog, you start to notice that you are

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Speaker 2: definitely not up to snuff. Yeah, so you want to

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Speaker 2: be up to snuff if you're training, but you're still

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Speaker 2: on if war your diet friend.

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Speaker 4: That's right.

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Speaker 3: So Ed points out, and we should also reiterate that

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Speaker 3: fasting means that you're not consuming calories. You want to

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Speaker 3: drink water. You want to drink a lot of water,

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Speaker 3: and you can also drink coffee. You can also drink tea.

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Speaker 3: You can't dump a bunch of sugar and creamer in it.

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Speaker 3: But people also modify if a little bit and be like,

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Speaker 3: all right, you know what, I'm going to eat a

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Speaker 3: little bit of yogurt in the morning, or I'll put

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Speaker 3: you know, I'll have a couple of carrots at noon,

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Speaker 3: or maybe i'll have that creamer in the coffee, so

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Speaker 3: like a little bit of calories coming in. But that's

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Speaker 3: still sort of generally considered a fast, right.

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Speaker 2: That was, I couldn't do that, Like I could coast

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Speaker 2: for a very long time if I just didn't eat.

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Speaker 4: I can do that too.

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Speaker 2: Once I started eating, it was all over. Like I've

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Speaker 2: just wanted to eat everything in sight, so I would

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Speaker 2: put off eating as long as possible.

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Speaker 3: I'm kind of the same way. I think there's a

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Speaker 3: misconception like when someone like me has extra pounds that

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Speaker 3: I just like eat all the time, and I don't.

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Speaker 3: I can go a long long time without eating and

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Speaker 3: I'm fine. I'm not like, oh I'm hungry, And I

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Speaker 3: don't think it's just like mind over matter. I just

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Speaker 3: I can do that. It's I have a terrible metabolism,

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Speaker 3: awful genetics, and I'm learning now to eat the right foods.

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Speaker 4: But I think when I just don't judge people.

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Speaker 3: If you see someone that sober weight, it doesn't mean

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Speaker 3: that they just constantly are stuffing their face because that's

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Speaker 3: not the case.

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Speaker 2: Yeah, I mean, and even if they are, who the

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Speaker 2: heck are you to judge them? Like? Leave them alone?

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Speaker 4: Yeah, shut up anyway.

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Speaker 2: Yeah, they're either they're living their best life or they

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Speaker 2: have a terrible burden to bear in either way, just

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Speaker 2: leave them alone.

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Speaker 4: Yeah. I think that's a great stuff. You should know.

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Speaker 3: T shirt is on the front, shut up anyway on

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Speaker 3: the back, just leave them alone.

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Speaker 2: That's right, So new motto.

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Speaker 4: I love it.

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Speaker 2: We need a colon in between the two.

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Speaker 4: Yeah, between everything.

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Speaker 2: So do you want to talk about the whole idea

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Speaker 2: behind this?

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Speaker 4: Yeah?

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Speaker 2: All right, So fast thing basically is based on the

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Speaker 2: idea that when we metabolize energy, it usually comes from

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Speaker 2: the food we just eat, and if we have some leftover,

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Speaker 2: some of that glucose is really what it breaks down to,

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Speaker 2: is stored in our muscles is something called glycogen, which

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Speaker 2: is a really quick available burst of energy that we

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Speaker 2: can release if we need be and then beyond that,

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Speaker 2: once those glycogen stores are replenished, it could be converted

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Speaker 2: to fat for like long term storage. Basically, that's the

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Speaker 2: way you can look at it. If you don't eat,

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Speaker 2: then you don't have that initial amount of energy to

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Speaker 2: burn through to power you through the day. So you

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Speaker 2: have to go from the beginning to your glycogen stores,

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Speaker 2: which you can burn up quite quickly if you're exercising. Yeah,

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Speaker 2: that's really what they're for. And then after that you're

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Speaker 2: gonna start burning fat. And when you burn fat, something

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Speaker 2: called ketones are released. And if you're into intermittent fasting,

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Speaker 2: this is the sweet spot that you feel like hitting.

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Speaker 3: Yeah, And if you've ever done like Atkins or any

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Speaker 3: other sort of slow carb or no carb kind of eating,

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Speaker 3: then you know all about ketones. They talk a lot

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Speaker 3: about ketones and ketogenesis. You could also refer to it

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Speaker 3: as the metabolic switch. And that's the point where your

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Speaker 3: body switches over and says, Okay, I need some energy

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Speaker 3: and the only place that I can get it here

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Speaker 3: is the fat stores. And you have entered ketosis at

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Speaker 3: that point. And that's a big part of a low

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Speaker 3: carb or no carb diet and a big part of yeah.

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Speaker 2: And key tones are basically what replaces glucose. When you

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Speaker 2: burn your fat, the key tones are released, and that's

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Speaker 2: what you're running on energy. But the thing is is

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Speaker 2: your body's not set up to run on key tones

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Speaker 2: for very long, which is why intermittent fasting is much

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Speaker 2: safer than fasting fasting because as keytnes build up in

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Speaker 2: your blood, it makes your blood acidic, which ipso facto,

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Speaker 2: can eventually lead to coma and then death. And for

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Speaker 2: people who are diabetic, especially I think type one diabetic,

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Speaker 2: but I'm pretty sure for all people with diabetes. It's

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Speaker 2: really hard for your body to balance keytnes in the

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Speaker 2: first place, so they build up much more quickly than

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Speaker 2: for other people. So that makes it even intermittent fasting

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Speaker 2: very dangerous if you have diabetes. And I don't know

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Speaker 2: if we said this or not, but I mean it's

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Speaker 2: it's very smart if to number one, find a doctor

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Speaker 2: or some sort of healthcare provider that you whose opinion

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Speaker 2: you trust and look up to, and then number two

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Speaker 2: talk to that person about whether or not you specifically

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Speaker 2: should undertake internet and fasting. Yeah, and if you have diabetes,

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Speaker 2: I'm guessing they're probably gonna say, nay, probably shouldn't.

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Speaker 4: Yeah.

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Speaker 3: I have a great GP now that I've had for

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Speaker 3: a number of years now, and I finally sort of

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Speaker 3: got to the point where I've locked in a GP

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Speaker 3: that has gotten to know me, and it's that relationship

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Speaker 3: with a doctor I always wanted where I feel like

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Speaker 3: he likes me and cares about me and like knows

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Speaker 3: me and my.

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Speaker 4: Health to a degree, you know what I mean.

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Speaker 2: Yeah, that's cool.

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Speaker 4: So it's really good and worthwhile.

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Speaker 3: I don't not want to go to him, in fact,

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Speaker 3: I probably And he's got a great messaging system, which

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Speaker 3: is awesome because you don't feel like you have to

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Speaker 3: make an appointment for everything. But I probably bug him

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Speaker 3: too much and I'm too proactive about health stuff, if

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Speaker 3: that's possible. But it's really beneficial, you know, like to

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Speaker 3: have a doctor that's invested in you, because then you

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Speaker 3: can and say, you know, hey, doc, I'm thinking about

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Speaker 3: trying this, and they'll they'll know you and they're not

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Speaker 3: just reading from a script, and they'll say, you know,

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Speaker 3: it's probably not a good idea to do that, or

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Speaker 3: this might work for you. Give it a shot, and

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Speaker 3: maybe come see me in three months and we'll do

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Speaker 3: some blood work and check you out.

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Speaker 4: Right. Good stuff.

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Speaker 2: That is great stuff. You're very lucky, very fortunate, Chuck.

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Speaker 3: Yeah, I feel like I went many years without having

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Speaker 3: a good GP. And didn't go to the doctor a

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Speaker 3: lot because of that.

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Speaker 2: Well, that's an excellent reason not to go to the doctor.

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Speaker 2: Like you said, you don't want to go to the doctor.

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Speaker 2: And then either the doctor might be making you feel

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Speaker 2: bad about yourself, which is a terrible, terrible thing for

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Speaker 2: a doctor to do, or if you feel like they're

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Speaker 2: phoning it in and just kind of giving you boilerplate advice, right,

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Speaker 2: that doesn't really make you feel any better either. So yeah,

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Speaker 2: I mean to finding really good doctors. Man, hang on

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Speaker 2: to that guy.

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Speaker 4: Yeah, and he cusses in front of me, which I love.

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Speaker 3: Oh yeah, and he recognized and complimented my pavement shirt

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Speaker 3: last time I was in.

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Speaker 4: Oh, so, like he took all the boxes.

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Speaker 2: Wow, yeah, he really does. What a dream boat.

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Speaker 4: Yeah, Doctor Ramsare'll shout him out.

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Speaker 1: He's great.

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Speaker 2: So I say we take a little break and we'll

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Speaker 2: come back and talk about what studies say about all

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Speaker 2: this stuff.

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Speaker 1: Let's do it.

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Speaker 2: All, right, Chuck. So, there have been a tremendous number

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Speaker 2: of studies on intermittent fasting, going back. I think to

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Speaker 2: the sixties is when it really started to kind of

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Speaker 2: get underway. But it really picked up in like the

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Speaker 2: twenty tens. Yeah, and that's when everybody was like, oh,

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Speaker 2: this stuff is so great, it's amazing, and like one

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Speaker 2: study came in and said it's great, so now we're

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Speaker 2: all going to try it. Since then, things have kind

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Speaker 2: of leveled up a little bit. Like you said, people have,

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Speaker 2: if not started to pooh pooh it, at least started

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Speaker 2: to look at it with a little more skepticism as

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Speaker 2: you should anything like that. Yeah, agreed, But if you

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Speaker 2: look at the major meta studies that look at really

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Speaker 2: high quality studies together, it seems like it's backed up

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Speaker 2: that there is something to this, especially in realms outside

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Speaker 2: of weight loss.

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Speaker 3: Yeah, and we'll kind of go through those in a sec.

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Speaker 3: But Ed did point out that, like what you're looking

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Speaker 3: at is calorie restriction in general is what IF accomplishes.

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Speaker 3: It's just sort of in the way that it does it.

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Speaker 3: So calorie restriction is going to improve You know, you're

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Speaker 3: gonna lose weight if you've taken less calories. It's kind

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Speaker 3: of a no brainer. You'll probably end up with better

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Speaker 3: health markers as a result of fewer calories, and a

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Speaker 3: lot of studies say like, hey, this is sort of

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Speaker 3: like any other calorie restriction and that you're gonna.

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Speaker 4: Lose some weight. But if is.

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Speaker 3: Easy easy to follow, or I guess it's say easier

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Speaker 3: to follow for some people than calorie counting. There's a

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Speaker 3: lot of great apps out there, a lot of great

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Speaker 3: fitness trackers where you can enter the foods you eat,

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Speaker 3: enter the drinks you have and stuff like that, and

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Speaker 3: all the snacks and your exercise, and it'll keep track

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Speaker 3: of all that for you. So it's easier than ever

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Speaker 3: before to do that, but it's still really hard for

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Speaker 3: some people like me to do that. I go through

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Speaker 3: periods where I'm really good at entering all that stuff,

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Speaker 3: and then I got to the point where I was like,

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Speaker 3: I know how to eat, I just need to do that.

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Speaker 3: I'm really tired of I can get off my phone

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Speaker 3: every time I put something in my mouth. So it's

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Speaker 3: not a great fit for me. But something like intermittent

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Speaker 3: fasting is just sort of you know, if you're doing

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Speaker 3: sixteen eight, that's all you got to remember and then

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Speaker 3: just eat sensibly.

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Speaker 2: Right. The upside of the whole thing is that the

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Speaker 2: recommendation is eat fewer large meals, and scientifically speaking, a

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Speaker 2: large meal is a thousand calories or more cut some

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Speaker 2: of those down to six hundred calories, seven hundred calories even,

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Speaker 2: and you will start to lose weight, especially if you

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Speaker 2: convert the fried I think they call it an obisagenic

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Speaker 2: diet lots of sugar, lots of fried foods are also

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Speaker 2: called the American or standard American diet. If you convert

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Speaker 2: that to healthier stuff and you're knocking some of the

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Speaker 2: calories off, you really will see good results, especially if

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Speaker 2: you can change your attitude toward food and come to

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Speaker 2: appreciate that, then you can make it like a long

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Speaker 2: term adaptation. The point here is it doesn't matter how

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Speaker 2: you approach that, whether, like you said, counting calories and

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Speaker 2: staying within a certain window every day or just doing

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Speaker 2: it through intermittent fasting. That's a good way to cut

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Speaker 2: out a thousand calori. Just don't eat past a certain

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Speaker 2: time and make sure that that time comes before you

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Speaker 2: typically would eat a thousand calorie meal.

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Speaker 3: Yeah, and A and I guess there's you know, just

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Speaker 3: a lot of first hand accounts in this one, because

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Speaker 3: I've struggled with weight for a lot of my life.

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Speaker 3: But for me, it's like I had to get to

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Speaker 3: that point that I've only just recently gotten to where

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Speaker 3: it wasn't about like denying something that I craved, but

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Speaker 3: it was about looking at something that I really loved to.

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Speaker 4: Eat and been like, ugh, God, now I can't eat that,

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Speaker 4: you know what I mean?

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Speaker 1: Yep.

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Speaker 4: Like now, when I see a big like cheese, greasy cheeseburger.

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Speaker 3: And fries, I don't go, oh God, that looks so

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Speaker 3: good and I want it so bad, but I can't

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Speaker 3: have it. I look at that and I go, my god,

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Speaker 3: that looks like, you know, a heart attack on a plate.

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Speaker 4: I can't like.

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Speaker 3: It's not appealing. It's a little bit appealing, but it's

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Speaker 3: not as appealing looking, you know what I mean.

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Speaker 2: Yeah, And I'm glad you yourself, because I don't think

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Speaker 2: it is meant to be a switch where you go

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Speaker 2: from oh my god, I want that burger to gross

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Speaker 2: I'll never eat that again. I'm sure that happens for

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Speaker 2: some people, but I don't know that that's realistic for

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Speaker 2: the majority of people. Instead, like a really well crafted

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Speaker 2: burger like that is pretty rare. We talked about this

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Speaker 2: in the Fried Chicken episode. If you just held out

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Speaker 2: for really genuinely good fried chicken and that's the only

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Speaker 2: kind you ate. You would automatically start eating less fried chicken.

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Speaker 2: Same thing with the cheeseburger, same thing with anything that's

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Speaker 2: unhealthy or bad for you. I'm making scare quotes right now. Yeah,

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Speaker 2: if you just stick to the ones that are worth it,

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Speaker 2: if you set a bar for yourself and say that

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Speaker 2: is not worth it, this is worth it, and you

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Speaker 2: indulge in the worth it stuff once in a while,

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Speaker 2: then you find like that makes the whole thing so

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Speaker 2: much easier. It's just denying yourself time after time after time.

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Speaker 2: No one can keep that up. Yeah, it's not even

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Speaker 2: worth trying. It's finding what's modern for you, and then

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Speaker 2: from that point on you can build like a different

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Speaker 2: relationship with food. I've been through the same stuff as you,

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Speaker 2: and I'm actually I'm pretty good at exposure where I'll

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Speaker 2: go through the grocery store. I'll purposely go down aisles

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Speaker 2: that I don't need stuff from, that has snacks and

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Speaker 2: treats on it, just just to be like, this isn't

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Speaker 2: worth it. I don't. It's not going to look anything

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Speaker 2: like it does on the box. It's not gonna taste

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Speaker 2: anything like what the ad is making me think. It's

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Speaker 2: gonna taste like it's literally not worth it. And I've

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Speaker 2: actually kind of gotten pretty good at that to where

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Speaker 2: every once in a while I'll be like, no, this

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Speaker 2: is actually totally worth The slice of Public's cake is

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Speaker 2: worth it. I'll take that once in a while, but

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Speaker 2: certainly not every time, and certainly not with any snack

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Speaker 2: I passed in the grocery store.

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Speaker 3: Yeah, I just judged a I was a oh yeah,

438
00:22:51,760 --> 00:22:55,639
Speaker 3: a quote unquote celebrity judge. Yeah, at the Kirkwood Spring

439
00:22:55,680 --> 00:23:00,439
Speaker 3: Flings Wing Fling. And first of all, it was so

440
00:23:00,600 --> 00:23:04,520
Speaker 3: much fun. I would be a judge in any food

441
00:23:04,600 --> 00:23:06,760
Speaker 3: contest ever because it's I've never done it before and

442
00:23:06,760 --> 00:23:09,439
Speaker 3: it was just really fun to sit and taste the

443
00:23:09,480 --> 00:23:12,159
Speaker 3: food and like to rate it according to the scale.

444
00:23:12,960 --> 00:23:16,320
Speaker 3: Had a really good time. But it was fifteen chicken wings.

445
00:23:17,320 --> 00:23:20,000
Speaker 3: Some of these were the big, huge double wings, you

446
00:23:20,040 --> 00:23:24,399
Speaker 3: know with the drum and the flat and you know

447
00:23:24,800 --> 00:23:27,000
Speaker 3: the one I like probably five of them all the

448
00:23:27,000 --> 00:23:29,200
Speaker 3: way through because they were that good. But the others

449
00:23:29,200 --> 00:23:30,879
Speaker 3: I just like ate a bite or two and tasted.

450
00:23:30,960 --> 00:23:32,800
Speaker 3: But then I looked at the plate at the end

451
00:23:33,280 --> 00:23:36,080
Speaker 3: and all of those wings and I was just like,

452
00:23:36,200 --> 00:23:39,160
Speaker 3: how did. I used to sit down and just scarf

453
00:23:39,280 --> 00:23:42,480
Speaker 3: through twelve to fifteen chicken wings like it was nothing.

454
00:23:42,800 --> 00:23:44,439
Speaker 3: It's like, that's just so much stuff.

455
00:23:44,560 --> 00:23:47,800
Speaker 4: Yeah, and that's just a mental hurdle.

456
00:23:47,840 --> 00:23:51,520
Speaker 3: I guess I finally got over. But again, you know,

457
00:23:51,560 --> 00:23:54,159
Speaker 3: stiffing for everyone. And I'm not saying my problems are solved.

458
00:23:54,160 --> 00:23:56,000
Speaker 3: It's it's where I am right now, you know.

459
00:23:56,280 --> 00:23:58,919
Speaker 2: Yeah, And I wanted to say something for those of

460
00:23:58,960 --> 00:24:03,199
Speaker 2: you who are into a body positivity believe that you know,

461
00:24:03,320 --> 00:24:07,040
Speaker 2: diet culture is very harmful. I totally respect that. That's

462
00:24:07,080 --> 00:24:09,720
Speaker 2: You're right. We're not speaking to you, We're not trying

463
00:24:09,720 --> 00:24:13,440
Speaker 2: to convince you to think otherwise at all at all.

464
00:24:13,560 --> 00:24:15,800
Speaker 2: This is not for you. But there are plenty of

465
00:24:15,960 --> 00:24:18,080
Speaker 2: listeners out there who are in the same boat that

466
00:24:18,119 --> 00:24:20,680
Speaker 2: you and I are in, Chuck, that want to lose

467
00:24:20,720 --> 00:24:23,080
Speaker 2: weight and have struggled with us for so many years.

468
00:24:23,119 --> 00:24:25,639
Speaker 2: And yeah, I guess we're just sharing what's worked for us,

469
00:24:25,680 --> 00:24:27,639
Speaker 2: which may or may not work for you. But I

470
00:24:27,680 --> 00:24:30,120
Speaker 2: just don't want anybody to think like we're shaming anybody

471
00:24:30,160 --> 00:24:33,440
Speaker 2: who's not trying to lose weight, not at all. Hopefully

472
00:24:33,480 --> 00:24:35,720
Speaker 2: you know us that well or well enough by now

473
00:24:35,760 --> 00:24:37,440
Speaker 2: to know we wouldn't do that, but I feel like

474
00:24:37,480 --> 00:24:40,160
Speaker 2: it's worth it's worth pointing out just because it can

475
00:24:40,200 --> 00:24:44,040
Speaker 2: be such a sensitive subject for people. Yeah, understandably.

476
00:24:44,080 --> 00:24:47,320
Speaker 3: So yeah, I mean, I do believe that you can

477
00:24:47,359 --> 00:24:49,440
Speaker 3: be very healthy at a range of weights.

478
00:24:49,480 --> 00:24:51,280
Speaker 4: I'm talking about for me.

479
00:24:51,880 --> 00:24:53,919
Speaker 3: I don't mean I want to look good in my

480
00:24:54,040 --> 00:24:59,440
Speaker 3: bikini bottoms. I like have some poor health markers at

481
00:24:59,440 --> 00:25:01,720
Speaker 3: my age. You know, it's just inevitable. And I want

482
00:25:01,760 --> 00:25:04,680
Speaker 3: to be around for my daughter, and I want to

483
00:25:04,720 --> 00:25:06,240
Speaker 3: be around to record this dumb show.

484
00:25:07,880 --> 00:25:09,520
Speaker 4: You'd be so mad if I dropped dead.

485
00:25:09,720 --> 00:25:13,840
Speaker 2: I would be pretty upset. I would kick your corpse.

486
00:25:14,160 --> 00:25:14,480
Speaker 4: You bet.

487
00:25:14,840 --> 00:25:19,640
Speaker 2: Yeah, you just had to eat that last fried chicken cheeseburger,

488
00:25:19,680 --> 00:25:20,040
Speaker 2: didn't you.

489
00:25:20,560 --> 00:25:24,440
Speaker 4: I'd put your ashes in a punching bag and I'd

490
00:25:24,760 --> 00:25:25,560
Speaker 4: box it.

491
00:25:25,760 --> 00:25:29,119
Speaker 2: That's a really great idea. Yeah, not for you, but

492
00:25:29,160 --> 00:25:31,159
Speaker 2: I'm saying, like, if you're a boxer, you could definitely

493
00:25:31,160 --> 00:25:32,320
Speaker 2: do worse with your ashes.

494
00:25:32,680 --> 00:25:32,840
Speaker 1: Oh.

495
00:25:32,840 --> 00:25:34,720
Speaker 3: I thought you meant, like, you know, did you hate

496
00:25:34,720 --> 00:25:37,120
Speaker 3: your parents? Put them in a heavy bag and beat

497
00:25:37,119 --> 00:25:37,600
Speaker 3: them up for the.

498
00:25:37,600 --> 00:25:38,240
Speaker 4: Rest of your life.

499
00:25:38,240 --> 00:25:39,760
Speaker 2: That works too, man.

500
00:25:40,320 --> 00:25:44,000
Speaker 3: Uh, this got really dark, all right, So let's look

501
00:25:44,040 --> 00:25:47,480
Speaker 3: at some of these metas studies and what they've revealed, because,

502
00:25:47,480 --> 00:25:48,720
Speaker 3: like I said, a lot of these have been done

503
00:25:48,760 --> 00:25:53,280
Speaker 3: on mice and stuff like that. There's less research on humans,

504
00:25:53,280 --> 00:25:55,359
Speaker 3: but still a lot. I think ed said there were

505
00:25:55,400 --> 00:25:59,159
Speaker 3: like three hundred IF studies last year alone, But in

506
00:25:59,200 --> 00:26:03,080
Speaker 3: twenty twenty, NIH looked at a bunch of studies that

507
00:26:03,160 --> 00:26:07,600
Speaker 3: went back several decades and said this, Hundreds of animal

508
00:26:07,680 --> 00:26:10,679
Speaker 3: studies and scores of human clinical trials have shown the

509
00:26:10,720 --> 00:26:13,680
Speaker 3: intermitt and fasting can lead to improvements in health conditions

510
00:26:13,720 --> 00:26:19,440
Speaker 3: such as OBCD, diabetes, cardiovascular disease, cancers, and neurological disorders.

511
00:26:21,960 --> 00:26:25,280
Speaker 3: So you know, there you go, that's a meta study analysis.

512
00:26:25,440 --> 00:26:29,960
Speaker 2: Yeah, by the NIH, which I mean they typically hopefully

513
00:26:30,680 --> 00:26:33,280
Speaker 2: don't throw their weight towards something that's illegitimate.

514
00:26:33,800 --> 00:26:34,119
Speaker 4: Yeah.

515
00:26:34,200 --> 00:26:36,959
Speaker 2: I mean, it's so hard to find anybody to trust.

516
00:26:38,160 --> 00:26:41,760
Speaker 2: Everyone's got such an agenda these days. But I mean,

517
00:26:41,920 --> 00:26:44,040
Speaker 2: if you're going to trust somebody, it might as well

518
00:26:44,080 --> 00:26:48,399
Speaker 2: be the NIH, right. So yes, they basically said you

519
00:26:48,640 --> 00:26:52,120
Speaker 2: there are other health benefits out there besides just losing weight,

520
00:26:52,640 --> 00:26:56,439
Speaker 2: and that it could conceivably be worth trying. One of

521
00:26:56,440 --> 00:27:00,240
Speaker 2: the things they pointed out was that when you release keithnees,

522
00:27:02,160 --> 00:27:06,320
Speaker 2: it basically triggers your body to go into a defensive state,

523
00:27:06,520 --> 00:27:11,640
Speaker 2: anti inflammatory state, Your immune system kicks in. There's all

524
00:27:11,680 --> 00:27:14,639
Speaker 2: sorts of of things that happen and change in your

525
00:27:14,680 --> 00:27:17,840
Speaker 2: body when you start burning fat. And one of the

526
00:27:17,840 --> 00:27:23,320
Speaker 2: things that it does is it starts kicking off your

527
00:27:23,320 --> 00:27:26,919
Speaker 2: defenses against metabolic stress. I didn't know what that was.

528
00:27:27,400 --> 00:27:30,720
Speaker 2: It's not metabolic syndrome where you have like insulin resistance

529
00:27:30,760 --> 00:27:35,240
Speaker 2: and basically pre diabetes or maybe diabetes. This is different.

530
00:27:35,280 --> 00:27:39,240
Speaker 2: This is what happens when you exercise and you start

531
00:27:39,440 --> 00:27:43,440
Speaker 2: tearing up your muscles. That actually triggers your body's defenses

532
00:27:44,000 --> 00:27:48,119
Speaker 2: to rebuild and repair and build more muscle. It's the

533
00:27:48,200 --> 00:27:52,040
Speaker 2: point of exercising your resistance training, and that one of

534
00:27:52,119 --> 00:27:54,760
Speaker 2: the things that happens with keytnes is it actually helps

535
00:27:54,800 --> 00:27:59,520
Speaker 2: that process go more smoothly of repairing and building muscle.

536
00:27:59,800 --> 00:28:04,439
Speaker 2: So at least one study is found that if you

537
00:28:04,840 --> 00:28:10,199
Speaker 2: exercise using if that it can actually help build muscle.

538
00:28:11,119 --> 00:28:14,400
Speaker 2: That's one study that we turned up. But it makes

539
00:28:14,480 --> 00:28:16,439
Speaker 2: logical sense if that's what ketones do.

540
00:28:17,119 --> 00:28:18,320
Speaker 4: Yeah, I agree.

541
00:28:19,280 --> 00:28:21,160
Speaker 3: Other people have come out to just to point out

542
00:28:22,480 --> 00:28:25,679
Speaker 3: that since intermittent fasting isn't just one thing, and there

543
00:28:25,720 --> 00:28:27,840
Speaker 3: are quite a few different subtypes and ways to go

544
00:28:27,880 --> 00:28:32,639
Speaker 3: about it. That it also can complicate studies because you know,

545
00:28:32,800 --> 00:28:36,480
Speaker 3: some people might qualify five to two or sixteen eight

546
00:28:37,040 --> 00:28:38,560
Speaker 3: or the omad was it omad?

547
00:28:38,960 --> 00:28:39,160
Speaker 4: Yeah?

548
00:28:39,480 --> 00:28:43,040
Speaker 3: Omad or warrior diet as intermittent fasting. So you know,

549
00:28:43,640 --> 00:28:45,640
Speaker 3: for a study, you should be comparing apples to apples.

550
00:28:45,760 --> 00:28:49,920
Speaker 2: Yeah. One other big criticism of the enthusiasm for interment

551
00:28:50,120 --> 00:28:53,080
Speaker 2: fasting is a lot of these studies they leave off

552
00:28:53,160 --> 00:28:58,400
Speaker 2: like in mice or you know, in rats. So like,

553
00:28:58,760 --> 00:29:01,640
Speaker 2: for example, there's a there's big talk about converting white

554
00:29:01,720 --> 00:29:04,640
Speaker 2: fat to brown fat. Brown fat is much easier to burn,

555
00:29:05,560 --> 00:29:08,360
Speaker 2: and it's how you lose weight. Basically, it's how you

556
00:29:08,360 --> 00:29:12,520
Speaker 2: burn fat, and that intermittent fasting helped turn more white

557
00:29:12,520 --> 00:29:16,640
Speaker 2: fat to brown fat in mice. That's not necessarily something

558
00:29:16,680 --> 00:29:19,680
Speaker 2: that you see in humans, but at least in mice

559
00:29:19,720 --> 00:29:22,440
Speaker 2: with intermittent fasting, it is. So if you hear like, oh, yeah,

560
00:29:22,440 --> 00:29:25,240
Speaker 2: it helps you burn fat faster, ask yourself like, wait, how,

561
00:29:25,560 --> 00:29:29,040
Speaker 2: and then secondly, how did they figure that out?

562
00:29:29,640 --> 00:29:33,680
Speaker 4: Yeah, that's a good good point. Should we take a break, Oh, sure, sure,

563
00:29:34,000 --> 00:29:34,880
Speaker 4: all right, let's take our.

564
00:29:34,840 --> 00:29:37,680
Speaker 3: Second break, and we keep kind of teasing a little

565
00:29:37,720 --> 00:29:40,120
Speaker 3: bit some of the more positive health outcomes that you

566
00:29:40,120 --> 00:29:42,000
Speaker 3: can have, and we're going to get to those right

567
00:29:42,000 --> 00:30:08,440
Speaker 3: after this. All right, we're back with some promised bullet

568
00:30:08,480 --> 00:30:11,680
Speaker 3: points as Ed has them. And you already talked about

569
00:30:11,680 --> 00:30:13,520
Speaker 3: the brown fat and mice.

570
00:30:13,520 --> 00:30:14,800
Speaker 2: Don't take the brown fat.

571
00:30:15,280 --> 00:30:17,960
Speaker 4: That's right. I had never heard of white fat and

572
00:30:17,960 --> 00:30:20,720
Speaker 4: brown fat. It seems crazy.

573
00:30:20,840 --> 00:30:26,520
Speaker 2: Brown fat sounds kind of tasty, you know, like fatty

574
00:30:26,600 --> 00:30:28,520
Speaker 2: gravy is what it seems like to me.

575
00:30:29,680 --> 00:30:30,840
Speaker 4: We love the brown fat, though.

576
00:30:31,800 --> 00:30:33,960
Speaker 3: I think brown fat like is your body's way of

577
00:30:34,000 --> 00:30:36,720
Speaker 3: like heating your body up right, like you're upping your

578
00:30:36,760 --> 00:30:37,440
Speaker 3: body temperature.

579
00:30:37,520 --> 00:30:41,680
Speaker 2: Yeah, so this is totally me armchairing this, but from

580
00:30:41,760 --> 00:30:46,600
Speaker 2: the research putting together different threads of research from this topic,

581
00:30:47,240 --> 00:30:51,200
Speaker 2: white fat is probably the deep storage of energy and

582
00:30:51,240 --> 00:30:54,719
Speaker 2: then the process of burning that fat. Part of that

583
00:30:54,880 --> 00:30:57,360
Speaker 2: is converting it to brown fat. First, That's my.

584
00:30:57,600 --> 00:31:00,880
Speaker 4: Guess, which you do in a cast iron skillet.

585
00:31:01,200 --> 00:31:02,560
Speaker 2: That's right, you brown some fat.

586
00:31:03,040 --> 00:31:04,840
Speaker 4: That sounds good, all right.

587
00:31:04,920 --> 00:31:06,600
Speaker 3: In mice once again, and some of these are in

588
00:31:06,680 --> 00:31:09,320
Speaker 3: human and we'll point that out. But in mice, it

589
00:31:09,360 --> 00:31:14,680
Speaker 3: did show that you had improved metabolism and improved intestinal

590
00:31:14,680 --> 00:31:17,600
Speaker 3: function with an IF diet.

591
00:31:17,400 --> 00:31:21,640
Speaker 2: And specifically intestinal stem cell function. And they think that

592
00:31:21,680 --> 00:31:25,040
Speaker 2: at the stem cell intestinal stem cell level is where

593
00:31:25,200 --> 00:31:29,920
Speaker 2: disorders like type two diabetes, obesity, and colon cancer happen.

594
00:31:30,520 --> 00:31:33,840
Speaker 2: And it's from an excess nutrient uptake, they think, which

595
00:31:33,920 --> 00:31:37,040
Speaker 2: releases way more hormones than normal, and thus it leads

596
00:31:37,080 --> 00:31:38,920
Speaker 2: to all these problems. And so what they were saying

597
00:31:38,920 --> 00:31:43,000
Speaker 2: in mice, it actually curbed that, which is really helpful.

598
00:31:43,640 --> 00:31:47,000
Speaker 3: Yeah, and you know, it's reducing inflammation our old friend.

599
00:31:46,800 --> 00:31:48,760
Speaker 4: That we just talked about exactly all right, I guess

600
00:31:48,760 --> 00:31:52,680
Speaker 4: our old enemy, I said that wrong? What else? All right?

601
00:31:52,720 --> 00:31:53,600
Speaker 4: This one's in humans.

602
00:31:54,280 --> 00:31:58,240
Speaker 3: It can lead to a reduced resting heart rate, lower

603
00:31:58,280 --> 00:32:01,440
Speaker 3: your bad cholesterol which is the LD, and reduce your

604
00:32:01,520 --> 00:32:03,200
Speaker 3: risk of cardiovascular disease.

605
00:32:03,640 --> 00:32:09,280
Speaker 2: That's right. Also reduces fasting blood glucose and insulin levels,

606
00:32:09,720 --> 00:32:15,040
Speaker 2: so that reduces your diabetes related symptoms. One too in humans. Yeah,

607
00:32:15,080 --> 00:32:17,800
Speaker 2: thank you for pointing that out. Sure, what about the

608
00:32:17,840 --> 00:32:18,720
Speaker 2: next one in mice?

609
00:32:20,000 --> 00:32:24,040
Speaker 3: Reduction in oxidative brain damage. So what we're talking about

610
00:32:24,080 --> 00:32:28,280
Speaker 3: is potentially a reduction in symptoms of Alzheimer's.

611
00:32:28,560 --> 00:32:32,120
Speaker 2: Yeah, and they found something similar in humans, not necessarily

612
00:32:32,120 --> 00:32:34,960
Speaker 2: a reduction in Alzheimer's symptoms yet, but at least an

613
00:32:35,040 --> 00:32:39,040
Speaker 2: increase in cognitive performance, which kind of contradicts what I've

614
00:32:39,080 --> 00:32:41,760
Speaker 2: experienced where you get brain fog after a while. But

615
00:32:41,880 --> 00:32:43,760
Speaker 2: what they've kind of traced it to is that it

616
00:32:43,840 --> 00:32:48,800
Speaker 2: helps mitochondria function in the brain. Mitochondria the little powerhouses

617
00:32:48,840 --> 00:32:52,120
Speaker 2: of the cells, and that it also aids in neurogenesis,

618
00:32:52,120 --> 00:32:56,280
Speaker 2: so it's actually help you're actually developing more neurons than

619
00:32:56,320 --> 00:32:58,920
Speaker 2: you would if you weren't. Intermittent fasting is what that

620
00:32:59,040 --> 00:32:59,760
Speaker 2: study showed.

621
00:33:00,400 --> 00:33:05,520
Speaker 3: Yeah, I hope you can pronounce this next word, what

622
00:33:05,880 --> 00:33:07,360
Speaker 3: ketogenesis can release?

623
00:33:07,520 --> 00:33:08,960
Speaker 2: What is that at aponectin?

624
00:33:09,680 --> 00:33:09,880
Speaker 1: Hm?

625
00:33:10,600 --> 00:33:12,040
Speaker 4: Okay, very nice? What is that?

626
00:33:12,120 --> 00:33:17,400
Speaker 2: At a Pnnectin is a homeostatic signal hormone, And basically

627
00:33:17,400 --> 00:33:21,200
Speaker 2: what it does is it helps regulate glucose levels, helps

628
00:33:21,240 --> 00:33:26,400
Speaker 2: in lipid metabolism, helps in insulin sensitivity, It helps move

629
00:33:27,000 --> 00:33:31,280
Speaker 2: insulin into the cells where it's the where the insulin

630
00:33:31,320 --> 00:33:34,600
Speaker 2: is carrying the glucose, helps an insulin production. It's basically,

631
00:33:34,760 --> 00:33:38,680
Speaker 2: you want a decent amount of adiponectin in your in

632
00:33:38,720 --> 00:33:42,880
Speaker 2: your blood stream because it's a very helpful balancing act

633
00:33:43,080 --> 00:33:44,240
Speaker 2: balancing hormone.

634
00:33:44,960 --> 00:33:48,000
Speaker 3: All right, So those are some positives. Ed pointed out

635
00:33:48,000 --> 00:33:50,880
Speaker 3: that there's there are a lot more bullet points he

636
00:33:50,920 --> 00:33:53,600
Speaker 3: could have included, did you have any extras you want

637
00:33:53,640 --> 00:33:54,080
Speaker 3: to throw in there?

638
00:33:54,240 --> 00:33:58,760
Speaker 2: There's another one that it also moderates leptin, and leptin

639
00:33:58,920 --> 00:34:01,959
Speaker 2: is a hunger signaling hormone that we've talked about before,

640
00:34:02,400 --> 00:34:06,160
Speaker 2: but it's produced by adipos, right, so your body's like, oh,

641
00:34:06,240 --> 00:34:08,080
Speaker 2: I've been burning some fat, I'm going to release some

642
00:34:08,160 --> 00:34:11,160
Speaker 2: leptin and make you feel hungry. So it triggers hunger

643
00:34:11,200 --> 00:34:14,040
Speaker 2: and food consumption. And if you have too little leptin,

644
00:34:14,680 --> 00:34:16,840
Speaker 2: you're going to be hungry all the time, like starving,

645
00:34:16,920 --> 00:34:19,360
Speaker 2: and you're going to overeat even though you don't necessarily

646
00:34:19,440 --> 00:34:22,160
Speaker 2: need it. If you have too much leptin, your body

647
00:34:22,200 --> 00:34:26,640
Speaker 2: will actually become desensitized to it and leptin resistant, and

648
00:34:26,680 --> 00:34:28,560
Speaker 2: so it's going to have the same effect as too

649
00:34:28,560 --> 00:34:30,440
Speaker 2: little leptin. You're going to be hungry all the time

650
00:34:30,480 --> 00:34:33,960
Speaker 2: and keep putting on weight. So intermittent fasting seems to

651
00:34:34,080 --> 00:34:36,600
Speaker 2: moderate your leptin levels to a kind of like a

652
00:34:36,640 --> 00:34:40,319
Speaker 2: goldilocks zone of where you want it the.

653
00:34:40,280 --> 00:34:41,400
Speaker 4: Old Goldilocks zone.

654
00:34:41,680 --> 00:34:43,719
Speaker 2: It's such a great analogy.

655
00:34:43,600 --> 00:34:45,799
Speaker 4: It really is, because it means it's just right yep.

656
00:34:47,280 --> 00:34:51,640
Speaker 3: If you wondered about how it compares to other kind

657
00:34:51,680 --> 00:34:55,279
Speaker 3: of more recent diets. Althout, Mediterranean is not recent at all.

658
00:34:55,280 --> 00:34:58,960
Speaker 3: It's as old as the as the world.

659
00:34:58,800 --> 00:34:59,840
Speaker 2: As old as the Bronze A.

660
00:35:01,440 --> 00:35:04,440
Speaker 3: But you know, sort of talking about the Mediterranean diet

661
00:35:04,440 --> 00:35:07,360
Speaker 3: has become sort of trendy lately, as well as paleo.

662
00:35:07,480 --> 00:35:08,720
Speaker 4: And there have been studies.

663
00:35:08,719 --> 00:35:12,040
Speaker 3: It was one in twenty twenty that compared Paleo Mediterranean

664
00:35:12,080 --> 00:35:16,560
Speaker 3: and IF, and I think in those groups, IF lost

665
00:35:16,600 --> 00:35:21,279
Speaker 3: the most, yeah, compared to the other two. Everyone lost

666
00:35:21,320 --> 00:35:26,160
Speaker 3: weight training diet is a great way to eat. And

667
00:35:26,160 --> 00:35:28,320
Speaker 3: I've never done paleo, but I've heard good things about

668
00:35:28,320 --> 00:35:31,400
Speaker 3: that too. But one point that ed found in the

669
00:35:31,440 --> 00:35:38,120
Speaker 3: study is that people on IF and Mediterranean adhere to

670
00:35:38,239 --> 00:35:42,719
Speaker 3: these diets about twenty percent more than on the Paleo

671
00:35:43,400 --> 00:35:45,319
Speaker 3: And it's just common sense.

672
00:35:45,600 --> 00:35:46,840
Speaker 4: It's as if.

673
00:35:46,680 --> 00:35:48,480
Speaker 3: It's a diet you're doing for health markers or weight

674
00:35:48,520 --> 00:35:50,480
Speaker 3: loss and you're not sticking to it, then you're not

675
00:35:50,520 --> 00:35:52,880
Speaker 3: really going to get the real result of what that

676
00:35:52,880 --> 00:35:54,279
Speaker 3: diet means or how it affects you.

677
00:35:54,520 --> 00:35:56,680
Speaker 2: Yeah, and you know, I meant to point out at

678
00:35:56,719 --> 00:35:58,960
Speaker 2: the very beginning of the episode where we were talking

679
00:35:58,960 --> 00:36:03,040
Speaker 2: about how you know, like some there's just all diets

680
00:36:03,040 --> 00:36:06,960
Speaker 2: are fads. The Mediterranean one seems to be the one

681
00:36:07,200 --> 00:36:10,600
Speaker 2: diet that bucks that trend because it's been around steady

682
00:36:11,120 --> 00:36:14,400
Speaker 2: since the nineties easily, I would say even early nineties

683
00:36:14,440 --> 00:36:15,400
Speaker 2: is when it became.

684
00:36:15,200 --> 00:36:18,440
Speaker 4: Popular, well as far as labeling it that right.

685
00:36:18,280 --> 00:36:23,440
Speaker 2: Right exactly, but then so so non Mediterranean people trying

686
00:36:23,480 --> 00:36:26,600
Speaker 2: a Mediterranean diet I think really kicked off in the nineties,

687
00:36:26,840 --> 00:36:29,759
Speaker 2: and I mean people are still trying it now and

688
00:36:29,800 --> 00:36:32,080
Speaker 2: some people have adopted it and kept it, and I

689
00:36:32,200 --> 00:36:35,040
Speaker 2: just feel like that that's the one that's that's the

690
00:36:35,040 --> 00:36:38,840
Speaker 2: most doable for people in my in my opinion.

691
00:36:39,080 --> 00:36:43,440
Speaker 3: Yeah, because it's you're not I mean, you're denying yourself

692
00:36:43,480 --> 00:36:46,080
Speaker 3: like stuff like fried chicken, but you're still eating like

693
00:36:46,120 --> 00:36:46,800
Speaker 3: really good food.

694
00:36:47,120 --> 00:36:49,240
Speaker 2: I mean, I guess if you cook the fried chicken

695
00:36:49,280 --> 00:36:52,279
Speaker 2: as a boneless, skinless chicken breast and olive oil, that's

696
00:36:52,360 --> 00:36:53,960
Speaker 2: fried chicken, right.

697
00:36:54,400 --> 00:36:57,400
Speaker 3: Yeah, but Mediterranean like you're eating good fish, like you know,

698
00:36:57,440 --> 00:36:59,839
Speaker 3: those are some of the hallmarks of that diet as

699
00:37:00,000 --> 00:37:02,080
Speaker 3: olive oil and fish and wine.

700
00:37:02,160 --> 00:37:03,560
Speaker 2: Don't forget the wine.

701
00:37:03,960 --> 00:37:06,319
Speaker 3: Wine and nuts and things like that, like that's all

702
00:37:06,520 --> 00:37:11,759
Speaker 3: yummy tasty anyway, So uh, it's I agree he's finding

703
00:37:11,800 --> 00:37:14,800
Speaker 3: good fish is sometimes the problem for if you live Inland.

704
00:37:15,440 --> 00:37:19,520
Speaker 2: Yes, it really really is. It's sad but true. Although

705
00:37:19,880 --> 00:37:22,160
Speaker 2: have you been to beatlecat In? I think m M

706
00:37:22,239 --> 00:37:23,319
Speaker 2: Park for a little five.

707
00:37:23,800 --> 00:37:26,080
Speaker 3: I have been there many, many times. Is one of

708
00:37:26,080 --> 00:37:27,799
Speaker 3: the places that I like to take out of town

709
00:37:27,840 --> 00:37:30,919
Speaker 3: guests because it's great, fun and lively and delicious and

710
00:37:31,360 --> 00:37:34,279
Speaker 3: really quickly. One of my co judges at the wing

711
00:37:34,360 --> 00:37:37,160
Speaker 3: Fling was Ford Fry, who's uh oh really big Atlanta

712
00:37:37,160 --> 00:37:38,439
Speaker 3: restaurateur and that's one of his places.

713
00:37:38,480 --> 00:37:39,360
Speaker 2: Yeah, he's a big shot.

714
00:37:39,800 --> 00:37:42,200
Speaker 4: Yeah him.

715
00:37:42,680 --> 00:37:44,160
Speaker 3: He was next to me actually, but he and my

716
00:37:44,200 --> 00:37:47,040
Speaker 3: brother are old friends. They their kids played baseball and

717
00:37:47,040 --> 00:37:49,879
Speaker 3: stuff together. So, uh, sport's cool.

718
00:37:49,920 --> 00:37:52,440
Speaker 2: That's great. So you already knew him before you judged

719
00:37:52,480 --> 00:37:52,839
Speaker 2: with him.

720
00:37:53,120 --> 00:37:54,360
Speaker 4: I had met him once.

721
00:37:54,920 --> 00:37:58,240
Speaker 3: He was very kind, and when his original flagship restaurant

722
00:37:58,360 --> 00:38:01,480
Speaker 3: JCT was open, we had a big Mother's Day or

723
00:38:01,520 --> 00:38:03,640
Speaker 3: birthday dinner there with a bunch of my family and

724
00:38:03,760 --> 00:38:06,640
Speaker 3: he comped the whole meal. It's like ten of us. Wow,

725
00:38:07,239 --> 00:38:10,200
Speaker 3: and uh, that was my first experience with Ford, so.

726
00:38:10,280 --> 00:38:11,880
Speaker 2: Just good dude, it's a great first experience.

727
00:38:11,960 --> 00:38:13,799
Speaker 4: What are you gonna say about Beetlecat though, Well, they

728
00:38:13,840 --> 00:38:14,239
Speaker 4: have like.

729
00:38:14,200 --> 00:38:16,880
Speaker 2: The best giant shrimp you will find in the state

730
00:38:16,920 --> 00:38:21,400
Speaker 2: of Georgia by far, maybe even including Inland Carolinas.

731
00:38:22,560 --> 00:38:25,319
Speaker 3: Okay, you know what that means is Ford's got a guy.

732
00:38:25,440 --> 00:38:28,239
Speaker 2: He has a great guy. And also, every once in

733
00:38:28,280 --> 00:38:29,880
Speaker 2: a while people will email us and be like, Hey,

734
00:38:29,920 --> 00:38:32,600
Speaker 2: I'm coming to Atlanta. Where should I eat? Just look

735
00:38:32,680 --> 00:38:34,880
Speaker 2: up a Ford Fry restaurant and go to it, and

736
00:38:34,920 --> 00:38:37,439
Speaker 2: there's you will not go wrong. You cannot go wrong

737
00:38:37,480 --> 00:38:39,760
Speaker 2: at a Ford Fry restaurant in Atlanta. It's true.

738
00:38:40,080 --> 00:38:42,480
Speaker 3: Yeah, he's got a great Italian place, great Mexican place,

739
00:38:42,760 --> 00:38:43,760
Speaker 3: great seafood place.

740
00:38:43,840 --> 00:38:46,200
Speaker 4: Yep. He kind of covers all the bases.

741
00:38:46,280 --> 00:38:49,640
Speaker 3: And I would recommend upstairs at Beetle Cat unless you're

742
00:38:50,360 --> 00:38:52,480
Speaker 3: young and like to party. Downstairs as a little rowdy

743
00:38:52,520 --> 00:38:54,480
Speaker 3: for me, Yeah, yeah, like it upstairs.

744
00:38:54,520 --> 00:38:56,200
Speaker 2: I've only ever been there during the day and it

745
00:38:56,280 --> 00:39:00,600
Speaker 2: was not rowdy, but it looks downstairs. Yeah, downstairs, it

746
00:39:00,640 --> 00:39:00,920
Speaker 2: gets a.

747
00:39:00,920 --> 00:39:04,720
Speaker 3: Little rowdy in that I can imagine for a fish restaurant.

748
00:39:04,840 --> 00:39:08,520
Speaker 2: Yeah, so this is how four Fry's restaurants work. I

749
00:39:08,520 --> 00:39:11,040
Speaker 2: think we were right. Now, seriously, you got anything else

750
00:39:11,080 --> 00:39:14,239
Speaker 2: on intermittent fasting? Oh wait, there is one more thing?

751
00:39:14,239 --> 00:39:15,960
Speaker 3: Go ahead, Yeah, yeah, we should talk a little bit

752
00:39:16,000 --> 00:39:21,360
Speaker 3: about circadium rhythm fasting. It is another subtype of intermittent fasting.

753
00:39:23,200 --> 00:39:27,600
Speaker 3: And it's almost like the eighteen six is it eighteen

754
00:39:27,640 --> 00:39:35,040
Speaker 3: six six sixteen eight, sixteen eight, but the whole key

755
00:39:35,160 --> 00:39:38,080
Speaker 3: with the and they found really good results and I'll

756
00:39:38,160 --> 00:39:40,239
Speaker 3: let you kind of put the cherry on top of

757
00:39:40,320 --> 00:39:42,879
Speaker 3: that result with the mice. But what it really means

758
00:39:42,920 --> 00:39:46,840
Speaker 3: is doing restricted eating like that, but really focus on

759
00:39:46,880 --> 00:39:49,680
Speaker 3: the morning. So like maybe an eight am to six

760
00:39:49,760 --> 00:39:52,560
Speaker 3: pm is when you're eating, or even five pm, and

761
00:39:52,600 --> 00:39:53,839
Speaker 3: like literally nothing after that.

762
00:39:53,920 --> 00:39:55,960
Speaker 2: Yeah, every once in a while you'll find somebody who's like, no,

763
00:39:56,040 --> 00:40:00,480
Speaker 2: you need to have your biggest meals earlier. I've heard

764
00:40:00,480 --> 00:40:03,759
Speaker 2: it put is eat breakfast like a king, lunch like

765
00:40:03,800 --> 00:40:07,680
Speaker 2: a queen. And I can't remember the last one, but

766
00:40:07,760 --> 00:40:10,160
Speaker 2: basically not royalty for dinner.

767
00:40:10,360 --> 00:40:12,440
Speaker 4: Dinner like the guy who sweeps up the hoop and

768
00:40:12,480 --> 00:40:12,960
Speaker 4: the horse.

769
00:40:12,960 --> 00:40:16,640
Speaker 2: Exact exactly right. So, and the point is you're just

770
00:40:16,680 --> 00:40:21,000
Speaker 2: eating your highest energy food earlier, and that's actually tied

771
00:40:21,040 --> 00:40:27,359
Speaker 2: to circadian rhythms. And one study on time time restrictive

772
00:40:27,760 --> 00:40:33,440
Speaker 2: feedings found that mice lived up to thirty five percent

773
00:40:33,680 --> 00:40:38,719
Speaker 2: longer lifespans if they did circadian timed feedings. And I

774
00:40:38,719 --> 00:40:41,600
Speaker 2: think they were doing this, like they were probably testing

775
00:40:41,600 --> 00:40:44,120
Speaker 2: the mice as hormones to determine whether they should be

776
00:40:44,120 --> 00:40:46,920
Speaker 2: fed right then or not like that level. But you

777
00:40:46,960 --> 00:40:49,080
Speaker 2: can still do it by what you just said, like

778
00:40:49,200 --> 00:40:54,240
Speaker 2: start eating a little earlier, restrict your food in the evening,

779
00:40:54,360 --> 00:40:56,359
Speaker 2: and then eat the most towards the beginning of the day.

780
00:40:56,560 --> 00:41:02,360
Speaker 2: That would qualify as or circadian timed food or circadian

781
00:41:02,760 --> 00:41:06,960
Speaker 2: timed feeding. And if you did that, if you're an

782
00:41:07,000 --> 00:41:10,800
Speaker 2: average person in the United States average lifespan is seventy

783
00:41:10,840 --> 00:41:14,840
Speaker 2: seven years, you'd add twenty seven years onto your life

784
00:41:16,120 --> 00:41:17,960
Speaker 2: if that worked out for you like it did the

785
00:41:18,000 --> 00:41:19,040
Speaker 2: mice in that study.

786
00:41:19,640 --> 00:41:21,440
Speaker 3: Yeah, and we should point out in that study that

787
00:41:21,560 --> 00:41:25,760
Speaker 3: was thirty five percent longer for specifically the circadian rhythm

788
00:41:25,800 --> 00:41:31,799
Speaker 3: model compared to ten percent longer for just regular intermittent

789
00:41:32,239 --> 00:41:33,040
Speaker 3: restricted feeding.

790
00:41:33,120 --> 00:41:35,680
Speaker 2: Yeah, still nothing to sneeze at.

791
00:41:35,480 --> 00:41:38,000
Speaker 3: Nothing and you know ten percent? Do you really want

792
00:41:38,000 --> 00:41:39,240
Speaker 3: to live thirty five percent longer?

793
00:41:39,560 --> 00:41:42,000
Speaker 2: I mean, if it's healthy and you don't care about

794
00:41:42,080 --> 00:41:44,520
Speaker 2: your loved one, sure, yeah, I'm just going. Or if

795
00:41:44,560 --> 00:41:48,319
Speaker 2: you make new friends really easily. Yeah, you got anything else?

796
00:41:49,560 --> 00:41:50,399
Speaker 4: I got nothing else.

797
00:41:50,480 --> 00:41:53,160
Speaker 2: I don't either, which means, of course, everybody, it's time

798
00:41:53,160 --> 00:41:54,080
Speaker 2: for a listener mail.

799
00:41:55,440 --> 00:41:58,799
Speaker 3: All right, I'm gonna call this one a listener from

800
00:41:58,840 --> 00:42:03,279
Speaker 3: the Czech Republic. Oh nice, Yeah, this is a good one. Hi, Josh,

801
00:42:03,360 --> 00:42:05,920
Speaker 3: Chuck and Jerry. My name is Otakar, and I live

802
00:42:05,960 --> 00:42:08,319
Speaker 3: in the Czech Republic. I started listening to the show

803
00:42:08,320 --> 00:42:10,719
Speaker 3: about two years ago when I started a forty minute

804
00:42:10,719 --> 00:42:13,399
Speaker 3: commute and I've never listened to I had never listened

805
00:42:13,400 --> 00:42:16,279
Speaker 3: to any podcasts before, so I asked Google to give

806
00:42:16,320 --> 00:42:18,560
Speaker 3: me some options, and that's how I found stuff you

807
00:42:18,560 --> 00:42:18,960
Speaker 3: should know.

808
00:42:19,320 --> 00:42:20,720
Speaker 2: Thanks Google, That's.

809
00:42:20,600 --> 00:42:22,880
Speaker 3: Right, it was exactly what I needed. I really like

810
00:42:22,920 --> 00:42:26,360
Speaker 3: the way your podcast is basically a normal conversation between

811
00:42:26,400 --> 00:42:28,960
Speaker 3: two guys we're from the same generation as I am,

812
00:42:29,000 --> 00:42:32,480
Speaker 3: about so many interesting topics. Maybe I wouldn't find some

813
00:42:32,520 --> 00:42:35,480
Speaker 3: of the topics interesting myself, but because you research the

814
00:42:35,520 --> 00:42:37,719
Speaker 3: things and talk about them in such a great way.

815
00:42:37,760 --> 00:42:39,799
Speaker 3: There's always something worth remembering for me.

816
00:42:40,280 --> 00:42:41,879
Speaker 2: Nice, thank you, it's very nice.

817
00:42:42,120 --> 00:42:43,959
Speaker 4: This whole thing is just a very sweet letter.

818
00:42:44,160 --> 00:42:44,839
Speaker 2: I love it.

819
00:42:45,200 --> 00:42:47,680
Speaker 3: I've always been curious about things and good and remembering

820
00:42:47,760 --> 00:42:50,000
Speaker 3: random facts that I've heard somewhere, So your show is

821
00:42:50,040 --> 00:42:51,640
Speaker 3: just the perfect way for me to find out something

822
00:42:51,680 --> 00:42:54,520
Speaker 3: new that I might want to look a bit more

823
00:42:54,560 --> 00:42:58,360
Speaker 3: into later. I often wonder if teaching at schools should

824
00:42:58,360 --> 00:43:01,200
Speaker 3: actually be done by two people being a conversation about

825
00:43:01,239 --> 00:43:01,840
Speaker 3: a subject.

826
00:43:03,200 --> 00:43:05,319
Speaker 2: How about that pretty cool? I mean, wasn't that like?

827
00:43:05,719 --> 00:43:09,040
Speaker 2: Isn't that Platonic or Aristotelene like? It's some form of

828
00:43:09,160 --> 00:43:14,640
Speaker 2: probably Socratic, Socratic Socratic. Yea, so great, it.

829
00:43:14,680 --> 00:43:15,200
Speaker 4: Is so great.

830
00:43:17,200 --> 00:43:19,239
Speaker 3: I guess there's a very little chance that you're going

831
00:43:19,320 --> 00:43:20,840
Speaker 3: to do a live show in the Czech Republic.

832
00:43:21,200 --> 00:43:21,960
Speaker 4: That's probably right.

833
00:43:22,719 --> 00:43:25,360
Speaker 3: But if any of you would ever travel to Prague,

834
00:43:25,440 --> 00:43:27,480
Speaker 3: let me know. I can give you some hints about

835
00:43:27,480 --> 00:43:29,560
Speaker 3: where and when to go see the best of Prague.

836
00:43:29,680 --> 00:43:31,279
Speaker 4: So thank you very much for what you do.

837
00:43:31,320 --> 00:43:33,040
Speaker 3: I find the fact that there are people like you

838
00:43:33,400 --> 00:43:35,319
Speaker 3: who like to explore things and talk about them in

839
00:43:35,360 --> 00:43:39,440
Speaker 3: such an enthusiastic kind and often funny way very comforting.

840
00:43:40,120 --> 00:43:42,160
Speaker 4: Best regards, O Takar.

841
00:43:42,440 --> 00:43:45,640
Speaker 2: Man, O Takar, that is a very sweet, very sweet emil.

842
00:43:45,680 --> 00:43:48,520
Speaker 2: Thank you very much for sending that to us. And

843
00:43:48,719 --> 00:43:50,800
Speaker 2: Prague is definitely on my list for sure.

844
00:43:51,320 --> 00:43:53,040
Speaker 4: I've been, but it was a long time ago.

845
00:43:53,200 --> 00:43:55,240
Speaker 2: Yeah, you need to go back. You were like broke

846
00:43:55,440 --> 00:43:57,160
Speaker 2: and backpacking, weren't you. Yeah, thank you.

847
00:43:58,040 --> 00:43:59,279
Speaker 4: Something besides bread.

848
00:43:59,440 --> 00:44:02,160
Speaker 2: I'm pretty sure sure it's a different nation now, even

849
00:44:02,200 --> 00:44:05,160
Speaker 2: from the last time you were there, so check out out.

850
00:44:05,239 --> 00:44:08,240
Speaker 4: It was newly the Czech Republic, then.

851
00:44:08,480 --> 00:44:11,080
Speaker 2: The the what would they call it, the Velvet Revolution?

852
00:44:11,680 --> 00:44:13,640
Speaker 3: I don't know, but it was not Czechoslovakia. I do

853
00:44:13,719 --> 00:44:15,160
Speaker 3: not remember that at least think.

854
00:44:14,960 --> 00:44:17,400
Speaker 2: It US Okay, well, at any rate, I think we

855
00:44:17,480 --> 00:44:20,520
Speaker 2: lost O Tacar even by this point. So if you

856
00:44:20,560 --> 00:44:22,480
Speaker 2: want to get in touch with us, like O Takar did,

857
00:44:22,480 --> 00:44:25,040
Speaker 2: you can send us an email to Stuff podcast at

858
00:44:25,040 --> 00:44:28,680
Speaker 2: iHeartRadio dot com.

859
00:44:29,600 --> 00:44:32,480
Speaker 4: Stuff you Should Know is a production of iHeartRadio. For

860
00:44:32,560 --> 00:44:36,719
Speaker 4: more podcasts my heart Radio, visit the iHeartRadio app, Apple Podcasts,

861
00:44:36,840 --> 00:44:38,680
Speaker 4: or wherever you listen to your favorite shows.