1 00:00:14,200 --> 00:00:17,880 Speaker 1: Ay Hurdlers. Emily Abadi here bringing you another installment of 2 00:00:18,040 --> 00:00:22,600 Speaker 1: Hurdle Moment from Hurdle. This week on the show, I 3 00:00:22,680 --> 00:00:27,280 Speaker 1: am getting to chat with Mark Sisson, the founder of 4 00:00:27,600 --> 00:00:28,640 Speaker 1: Primal Kitchen. 5 00:00:28,680 --> 00:00:31,480 Speaker 2: He's also a New York Times best selling author. 6 00:00:31,480 --> 00:00:33,840 Speaker 1: He's a former endurance athlete, which we joke a little 7 00:00:33,840 --> 00:00:35,480 Speaker 1: bit about in today's episode. 8 00:00:35,720 --> 00:00:37,280 Speaker 2: We're chatting all about Keto. 9 00:00:37,520 --> 00:00:39,760 Speaker 1: You know, something I've been trying to do with the 10 00:00:40,400 --> 00:00:46,519 Speaker 1: Hurdle Moment installments episodes is to dive into a lot 11 00:00:46,600 --> 00:00:49,640 Speaker 1: of the topics that I get questions about on the regular, 12 00:00:49,800 --> 00:00:53,440 Speaker 1: whether that be in my direct messages on Instagram or 13 00:00:53,479 --> 00:00:56,400 Speaker 1: over in my email. Of course, if you have a question, 14 00:00:56,600 --> 00:00:58,760 Speaker 1: I'm all ears, feel free to message me over at 15 00:00:58,840 --> 00:01:02,560 Speaker 1: Hurdle Podcast or personally at Emily a Body. 16 00:01:02,680 --> 00:01:05,640 Speaker 2: And so, like I said, a lot of people, all 17 00:01:05,680 --> 00:01:06,640 Speaker 2: of us, we all. 18 00:01:06,440 --> 00:01:10,240 Speaker 1: Have different ways of eating and different diets or whatnot 19 00:01:10,240 --> 00:01:13,120 Speaker 1: that we have tried, and maybe we want to just 20 00:01:13,200 --> 00:01:16,400 Speaker 1: know more about a certain style or we're interested in 21 00:01:16,760 --> 00:01:19,920 Speaker 1: dabbling in in ourselves. And so today I wanted to 22 00:01:19,959 --> 00:01:23,360 Speaker 1: get into the Keto diet with Mark. We chat about 23 00:01:23,400 --> 00:01:27,280 Speaker 1: exactly what is the Keto diet? What it involves what 24 00:01:27,360 --> 00:01:29,959 Speaker 1: some of the side effects or things that might happen 25 00:01:30,000 --> 00:01:32,440 Speaker 1: to those that designed to go on it might be, 26 00:01:32,680 --> 00:01:36,000 Speaker 1: including the keto flu, and I think we might touch 27 00:01:36,040 --> 00:01:39,680 Speaker 1: on keto breath as well. And really, I'm just trying 28 00:01:39,720 --> 00:01:42,399 Speaker 1: to make sure that we're diversifying the content here, that 29 00:01:42,480 --> 00:01:45,759 Speaker 1: I'm connecting with industry experts to give you the info 30 00:01:45,880 --> 00:01:49,280 Speaker 1: you need so that you're more well informed. Just so 31 00:01:49,440 --> 00:01:51,920 Speaker 1: you guys know where I stand in this whole equation. 32 00:01:52,240 --> 00:01:56,240 Speaker 1: I have never personally done the Keto diet, although I 33 00:01:56,280 --> 00:02:00,000 Speaker 1: have certainly written about it many times for different outlet. 34 00:02:00,600 --> 00:02:03,120 Speaker 2: I for sure have friends that have gone on. 35 00:02:03,160 --> 00:02:06,880 Speaker 1: Keto and have like gone into ketosis, which I didn't 36 00:02:06,880 --> 00:02:10,320 Speaker 1: truly fully understand until this conversation with Mark today. 37 00:02:10,639 --> 00:02:13,240 Speaker 2: And so again, I think this conversation is helpful. 38 00:02:13,320 --> 00:02:15,120 Speaker 1: I think it shed some light on a lot of 39 00:02:15,120 --> 00:02:18,040 Speaker 1: the questions that I had about this super popular way 40 00:02:18,040 --> 00:02:21,800 Speaker 1: of eating. And I also think it is interesting because 41 00:02:21,840 --> 00:02:24,519 Speaker 1: we chat about how there are a lot of things 42 00:02:24,880 --> 00:02:27,640 Speaker 1: in our regular diet, in the foods that we're buying 43 00:02:27,680 --> 00:02:30,640 Speaker 1: at the grocery store, that we might not realize, right, 44 00:02:30,680 --> 00:02:33,560 Speaker 1: And it's important not only that we know what we're 45 00:02:33,560 --> 00:02:36,440 Speaker 1: putting into our body, but also how we can optimally 46 00:02:36,720 --> 00:02:39,440 Speaker 1: fuel our body for all the things that we need, 47 00:02:39,600 --> 00:02:45,760 Speaker 1: especially right now. On the note on fueling our bodies smart, 48 00:02:46,160 --> 00:02:48,840 Speaker 1: I do want to give a shout out to my sponsor, 49 00:02:49,360 --> 00:02:54,400 Speaker 1: Athletic Greens. Athletic Greens, I'm talking my only supplement I. 50 00:02:54,400 --> 00:02:57,560 Speaker 2: Use every single day. 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How to take your 69 00:03:59,680 --> 00:04:02,200 Speaker 1: run to the next Level. I would love to see 70 00:04:02,240 --> 00:04:05,160 Speaker 1: you there. If you haven't already snagged your spot, there 71 00:04:05,240 --> 00:04:09,480 Speaker 1: are some left. Use the code podcast at checkout. The 72 00:04:09,560 --> 00:04:11,880 Speaker 1: link is in the show notes to get five dollars 73 00:04:11,960 --> 00:04:16,320 Speaker 1: off today Again Tomorrow's hurdle session, how to take your running. 74 00:04:16,120 --> 00:04:18,680 Speaker 2: To the next level. I would love to see you there. 75 00:04:18,920 --> 00:04:22,719 Speaker 1: Use podcast at checkout for five dollars off with that. 76 00:04:23,640 --> 00:04:25,080 Speaker 1: Let's get to hurdling. 77 00:04:33,279 --> 00:04:33,640 Speaker 2: Today. 78 00:04:33,680 --> 00:04:36,120 Speaker 1: I am sitting down with Mark Assistin. He's a New 79 00:04:36,200 --> 00:04:40,640 Speaker 1: York Times best selling author, a former endurance athlete, and 80 00:04:40,720 --> 00:04:42,360 Speaker 1: founder of Primal Kitchen. 81 00:04:42,360 --> 00:04:43,640 Speaker 2: How you doing today, Mark. 82 00:04:43,640 --> 00:04:45,880 Speaker 3: I'm doing excellently. Thank you and yourself. 83 00:04:46,360 --> 00:04:47,120 Speaker 2: I'm good. 84 00:04:47,360 --> 00:04:51,000 Speaker 1: I always always cracks me up. I mean, granted, you're 85 00:04:51,440 --> 00:04:54,760 Speaker 1: probably not competing anymore, but I feel like once an 86 00:04:54,839 --> 00:04:57,560 Speaker 1: endurance athlete, always an endurance athlete. 87 00:04:57,680 --> 00:05:01,680 Speaker 3: No, uh no, let me qualify that. No, no, it's 88 00:05:01,720 --> 00:05:04,680 Speaker 3: a really interesting point you made right there, and I 89 00:05:04,720 --> 00:05:06,320 Speaker 3: don't want to get too far down a rabbit hole 90 00:05:06,560 --> 00:05:09,560 Speaker 3: from the get go here. But once I gave up 91 00:05:09,760 --> 00:05:13,880 Speaker 3: endurance athletics, I shifted to more of a strength and 92 00:05:14,000 --> 00:05:18,160 Speaker 3: speed kind of guy. And so, for example, I ran 93 00:05:18,200 --> 00:05:21,159 Speaker 3: one hundred miles a week for seven years in the seventies, 94 00:05:21,160 --> 00:05:23,839 Speaker 3: in the nineteen seventies. I haven't run a mile in 95 00:05:23,960 --> 00:05:26,599 Speaker 3: twenty years. And yet I can go out and play 96 00:05:26,920 --> 00:05:30,279 Speaker 3: ultimate frisbee and sprint my butt off for two hours. 97 00:05:30,760 --> 00:05:34,039 Speaker 3: So when you say once an endurance athlete, always an 98 00:05:34,120 --> 00:05:36,480 Speaker 3: endurance athlete, that is for a lot of people. So 99 00:05:36,680 --> 00:05:38,200 Speaker 3: and we can go into that if you want, but. 100 00:05:39,760 --> 00:05:43,880 Speaker 1: Not the purpose of our chat today, however, very interesting, interesting, 101 00:05:43,920 --> 00:05:46,200 Speaker 1: I haven't run a mile in more than twenty years. 102 00:05:46,200 --> 00:05:48,320 Speaker 1: You know, there's all different sides of the coin when 103 00:05:48,360 --> 00:05:49,960 Speaker 1: it comes to fitness. 104 00:05:49,800 --> 00:05:51,919 Speaker 3: No, for sure, And I don't want to say that 105 00:05:51,960 --> 00:05:54,760 Speaker 3: I don't do anything endurance wise. I mean I'll do 106 00:05:54,839 --> 00:05:57,119 Speaker 3: an hour and a quarter hour and a half stand 107 00:05:57,200 --> 00:05:59,839 Speaker 3: up paddle session on the ocean. I've got a fat 108 00:06:00,240 --> 00:06:02,039 Speaker 3: that I'll ride for an hour up the beach on 109 00:06:02,080 --> 00:06:05,919 Speaker 3: the sand. So I do that sort of activity. It 110 00:06:06,080 --> 00:06:09,200 Speaker 3: just doesn't, you know, sort of dictate my calendar if 111 00:06:09,200 --> 00:06:10,200 Speaker 3: you will these days. 112 00:06:10,600 --> 00:06:13,240 Speaker 1: Definitely, definitely I love a fat bike. I love a 113 00:06:13,279 --> 00:06:17,240 Speaker 1: good fat bike on the beach. That's my kind of vibe. 114 00:06:17,920 --> 00:06:20,599 Speaker 1: So we're chatting today because I want to talk to 115 00:06:20,640 --> 00:06:23,640 Speaker 1: you a little bit about the Keto diet. And now 116 00:06:23,720 --> 00:06:26,560 Speaker 1: I mentioned in your intro you're the founder of Primal Kitchen. 117 00:06:26,640 --> 00:06:29,320 Speaker 1: Before we get into the swing of things, before I 118 00:06:29,480 --> 00:06:32,040 Speaker 1: ask you all the questions, I would love it if 119 00:06:32,040 --> 00:06:33,800 Speaker 1: you could just give me a little bit of intel 120 00:06:33,960 --> 00:06:36,960 Speaker 1: on what Primal Kitchen is and then chat me through 121 00:06:37,480 --> 00:06:39,799 Speaker 1: why you are an expert in this arena. 122 00:06:40,760 --> 00:06:44,839 Speaker 3: Well, Primal Kitchen is a company that makes sausage dressings, 123 00:06:44,880 --> 00:06:47,680 Speaker 3: topics and things that you put on food to make 124 00:06:47,720 --> 00:06:51,360 Speaker 3: that food taste better. And the premise behind Primal Kitchen 125 00:06:51,440 --> 00:06:54,480 Speaker 3: originally was to take if you get rid of all 126 00:06:54,480 --> 00:06:56,000 Speaker 3: of the crap, all of the junk in your diet. 127 00:06:56,040 --> 00:06:58,240 Speaker 3: You get rid of the sugars, the added sugars, the 128 00:06:58,240 --> 00:07:01,000 Speaker 3: added sweeteners, You get rid of thestrial seed oils, the 129 00:07:01,000 --> 00:07:04,159 Speaker 3: corn oil, the soybean oil, the canola oil. You get 130 00:07:04,240 --> 00:07:07,039 Speaker 3: rid of the processed grains and all the all of 131 00:07:07,080 --> 00:07:09,680 Speaker 3: the you know things that we know you look on 132 00:07:09,680 --> 00:07:11,800 Speaker 3: the label and and we know we should not be eating. 133 00:07:12,000 --> 00:07:18,160 Speaker 3: You come down to a fairly short list of real food, right, beef, pork, lamb, turkey, chicken, 134 00:07:18,240 --> 00:07:21,920 Speaker 3: some fish, maybe seventeen vegetables, a couple of root tubers, 135 00:07:22,000 --> 00:07:26,240 Speaker 3: potatoes and potato, and some fruits. That's kind of a 136 00:07:26,280 --> 00:07:30,000 Speaker 3: short list. And how can you make foods and meals 137 00:07:30,000 --> 00:07:32,080 Speaker 3: that you prepare with those kind of healthy foods, How 138 00:07:32,120 --> 00:07:35,280 Speaker 3: can you make them palatable and exciting and make that 139 00:07:35,440 --> 00:07:38,440 Speaker 3: kind of a way of eating sustainable. It's the methods 140 00:07:38,480 --> 00:07:41,880 Speaker 3: of preparation. It's the sauces, the dressings, the toppings, the 141 00:07:41,960 --> 00:07:44,760 Speaker 3: herbs and spices, and how you cook them that makes 142 00:07:44,960 --> 00:07:47,440 Speaker 3: all the difference. And what I realized about five years 143 00:07:47,440 --> 00:07:52,280 Speaker 3: ago was that no company was making healthier versions of mayonnaise, 144 00:07:52,360 --> 00:07:56,600 Speaker 3: catch up salad dressings. Many of these companies purported to 145 00:07:56,640 --> 00:08:01,400 Speaker 3: be better for you, but upon further analysis or not so. 146 00:08:01,480 --> 00:08:04,120 Speaker 3: Primal Kitchen was sort of born out of this necessity 147 00:08:04,640 --> 00:08:07,600 Speaker 3: that we want to have a great tasting meal. I 148 00:08:07,600 --> 00:08:09,360 Speaker 3: want every bite of food I put in my mouth 149 00:08:09,360 --> 00:08:12,600 Speaker 3: to taste awesome, and in order to do that, I 150 00:08:12,720 --> 00:08:16,800 Speaker 3: have to have access to healthy sauces, dressings and topics. 151 00:08:17,040 --> 00:08:19,440 Speaker 2: So there you go, So there you go. I mean, 152 00:08:19,480 --> 00:08:20,440 Speaker 2: it's an interesting point. 153 00:08:20,480 --> 00:08:24,080 Speaker 1: Literally last night I was standing in the supermarket and 154 00:08:24,280 --> 00:08:27,840 Speaker 1: I am a fan of making what would be considered 155 00:08:27,880 --> 00:08:31,160 Speaker 1: healthy by many, avocado toast, and I was standing in 156 00:08:31,240 --> 00:08:34,480 Speaker 1: the aisle with the bread. And it wasn't until yesterday 157 00:08:34,520 --> 00:08:36,280 Speaker 1: that I realized that the bread that I had been 158 00:08:36,320 --> 00:08:40,160 Speaker 1: buying for so long had three grams of added sugar 159 00:08:40,200 --> 00:08:43,880 Speaker 1: in it. And we don't look at the labels often 160 00:08:44,000 --> 00:08:48,559 Speaker 1: enough to find these hidden additives that really can you know, 161 00:08:48,760 --> 00:08:50,160 Speaker 1: do some stuff to our bodies here. 162 00:08:50,440 --> 00:08:53,000 Speaker 3: Well, I think, you know, I think most people now 163 00:08:53,080 --> 00:08:58,000 Speaker 3: recognize that added sweeteners, added sugars are those have been 164 00:08:58,320 --> 00:09:02,120 Speaker 3: considered insidious for a long time, but more recently, in 165 00:09:02,120 --> 00:09:03,800 Speaker 3: the last four or five years, we've really come to 166 00:09:03,840 --> 00:09:07,800 Speaker 3: realize that probably the most horrific of the offensive list 167 00:09:08,280 --> 00:09:11,640 Speaker 3: are the canola, the soybean oil, the corn oil, these 168 00:09:11,679 --> 00:09:16,280 Speaker 3: industrial seed oils that companies use to you know, put 169 00:09:16,520 --> 00:09:19,720 Speaker 3: added fats into or whether they're baked products, or whether 170 00:09:19,720 --> 00:09:23,280 Speaker 3: they're even salad dressings and mayonnaise, And these are the 171 00:09:23,320 --> 00:09:25,520 Speaker 3: sorts of fats and oils that we really should be 172 00:09:26,960 --> 00:09:31,080 Speaker 3: aggressively avoiding and in their stead. In their place, we 173 00:09:31,080 --> 00:09:35,160 Speaker 3: should be consuming extra virgin olive oil, avocado oil, coconut oil, butter, 174 00:09:35,280 --> 00:09:39,559 Speaker 3: gee lard, natural forms of fats and oils that aren't 175 00:09:39,600 --> 00:09:43,400 Speaker 3: heavily processed the way these industrial seed oils are. So, 176 00:09:43,920 --> 00:09:45,880 Speaker 3: you know, I think we've come to the point now 177 00:09:46,440 --> 00:09:49,520 Speaker 3: kind of a tipping point in the buying public and 178 00:09:49,559 --> 00:09:54,600 Speaker 3: the discerning eater who shops in that most people do 179 00:09:54,640 --> 00:09:57,040 Speaker 3: look at labels now and whether or not they identify 180 00:09:57,120 --> 00:10:01,160 Speaker 3: what's in there, they're at least starting to educate themselves 181 00:10:01,160 --> 00:10:04,760 Speaker 3: on how on how different foods are based on what 182 00:10:05,000 --> 00:10:07,199 Speaker 3: the ingredients are that manufacturers chose to use. 183 00:10:07,480 --> 00:10:11,640 Speaker 1: Now, for someone who doesn't know the dangers associated with 184 00:10:11,760 --> 00:10:14,520 Speaker 1: some of those oils that you had mentioned before, is 185 00:10:14,559 --> 00:10:16,560 Speaker 1: there any way you could give like a light graze 186 00:10:16,640 --> 00:10:19,360 Speaker 1: over of why they can be detrimental to the body. 187 00:10:19,600 --> 00:10:22,280 Speaker 3: Well, for the most part, they are. These are oils 188 00:10:22,320 --> 00:10:26,520 Speaker 3: that have been extracted from plants that really don't have 189 00:10:26,559 --> 00:10:29,920 Speaker 3: a lot of oil, so they that they're they're processed 190 00:10:29,920 --> 00:10:33,280 Speaker 3: in a way using harsh chemicals and solvents to extract 191 00:10:33,320 --> 00:10:35,679 Speaker 3: these oils. I mean, who you know when you eat 192 00:10:35,679 --> 00:10:37,440 Speaker 3: an ear of corn, do you think that it's full 193 00:10:37,480 --> 00:10:40,400 Speaker 3: of oil and fat? Not really, And yet corn is 194 00:10:40,440 --> 00:10:42,160 Speaker 3: one of the sources of oil, So these have to 195 00:10:42,200 --> 00:10:46,560 Speaker 3: be these these rast seeds. For instance, rape seed, which 196 00:10:46,559 --> 00:10:49,559 Speaker 3: is where canola comes from, has to be highly processed 197 00:10:49,600 --> 00:10:53,439 Speaker 3: in order for the oil to be extracted. And and 198 00:10:53,520 --> 00:10:57,559 Speaker 3: in that extraction process, uh, there's it's it's higher on 199 00:10:57,640 --> 00:11:01,479 Speaker 3: what we call omega six fatty acid which are pro inflammatory. 200 00:11:01,480 --> 00:11:06,040 Speaker 3: They're highly pro inflammatory fatty acids versus the omega three fats. Now, 201 00:11:06,200 --> 00:11:09,080 Speaker 3: the body doesn't like to even combust or burn these 202 00:11:09,080 --> 00:11:12,720 Speaker 3: sorts of fats, and rather it tends to incorporate them 203 00:11:12,760 --> 00:11:16,240 Speaker 3: into cell membranes. And these are kind of dysfunctional fat 204 00:11:16,280 --> 00:11:19,440 Speaker 3: molecules that are now incorporated into otherwise healthy cell membranes 205 00:11:20,160 --> 00:11:23,360 Speaker 3: and can cause you know, all manner of disruption over 206 00:11:23,840 --> 00:11:28,359 Speaker 3: over years and decades in a lifetime of misuse, including 207 00:11:28,480 --> 00:11:32,679 Speaker 3: things like insulin resistance, for instance, which is now kind 208 00:11:32,720 --> 00:11:38,360 Speaker 3: of a major complaint, health complaint that tens of millions 209 00:11:38,400 --> 00:11:41,520 Speaker 3: of people have. You know, they're sort of pre diabetic, 210 00:11:41,640 --> 00:11:45,600 Speaker 3: and the pre diabetes is an effect of this insulin resistance. 211 00:11:45,600 --> 00:11:49,040 Speaker 3: The body's inability to to take the message of insulin 212 00:11:49,080 --> 00:11:52,680 Speaker 3: and use it to appropriately store store sugars and things 213 00:11:52,679 --> 00:11:54,960 Speaker 3: like that. So I'm sorry, I'm digressing, but I'm just 214 00:11:55,600 --> 00:11:57,680 Speaker 3: but these are you know, but that's the kind of 215 00:11:57,679 --> 00:12:01,120 Speaker 3: in a nutshell you do not want to be. Not 216 00:12:01,160 --> 00:12:03,440 Speaker 3: only do you not want to be overly consuming these 217 00:12:04,160 --> 00:12:07,320 Speaker 3: industrial seed oils, you want to avoid them. I think 218 00:12:07,800 --> 00:12:08,480 Speaker 3: pretty much like. 219 00:12:08,440 --> 00:12:12,600 Speaker 1: The plague, right right, Okay, Well, thanks for that. Appreciate 220 00:12:12,640 --> 00:12:14,839 Speaker 1: that we're going to shift just a little bit, although 221 00:12:14,840 --> 00:12:18,560 Speaker 1: it's all correlated, and talk a little bit about eating 222 00:12:19,120 --> 00:12:21,720 Speaker 1: in a keto way. And now I say it like 223 00:12:21,760 --> 00:12:25,360 Speaker 1: that because I'm sure you know so many people they 224 00:12:25,559 --> 00:12:28,880 Speaker 1: choose to follow different diets, they choose to be very 225 00:12:29,000 --> 00:12:32,920 Speaker 1: very selective and only eat in one way. I myself 226 00:12:33,080 --> 00:12:36,960 Speaker 1: have never truly been a believer that we need to 227 00:12:37,040 --> 00:12:39,760 Speaker 1: completely with the exception of like these things that are 228 00:12:39,800 --> 00:12:44,040 Speaker 1: truly very bad for us, cut out things all together. So, firstly, 229 00:12:44,480 --> 00:12:49,640 Speaker 1: what would be the benefit of eating a keto diet? 230 00:12:50,480 --> 00:12:53,160 Speaker 3: Well, to your point, and I want to be very clear, 231 00:12:53,280 --> 00:12:55,080 Speaker 3: I'm while I wrote a book, a New York Times 232 00:12:55,160 --> 00:12:58,720 Speaker 3: bestselling book called the Keto Reset Diet, it is not 233 00:12:58,880 --> 00:13:01,880 Speaker 3: my intention to have body eat keto all the time, 234 00:13:03,000 --> 00:13:05,720 Speaker 3: you know, in my world is a tool. It's a 235 00:13:05,760 --> 00:13:09,720 Speaker 3: strategy that we can use to reset our metabolism. So 236 00:13:09,760 --> 00:13:13,199 Speaker 3: what I like to talk about is metabolic flexibility, the 237 00:13:13,600 --> 00:13:17,200 Speaker 3: ability of your body to extract energy from whatever energy 238 00:13:17,320 --> 00:13:20,400 Speaker 3: substrate is available, whether it's the fat stored on your body, 239 00:13:20,679 --> 00:13:23,000 Speaker 3: the fat on your plate of food, the glycogen in 240 00:13:23,000 --> 00:13:25,720 Speaker 3: your muscles, the glucose in your bloodstream, the carbohydrates on 241 00:13:25,760 --> 00:13:27,800 Speaker 3: your plate, or the key tones made in your liver. 242 00:13:27,880 --> 00:13:31,640 Speaker 3: We have a number of these different energy sources that 243 00:13:31,679 --> 00:13:35,200 Speaker 3: we can call upon, and yet most people, because of 244 00:13:35,240 --> 00:13:38,480 Speaker 3: the way they choose to eat over a lifetime of 245 00:13:39,440 --> 00:13:43,720 Speaker 3: habit are dependent on carbohydrates every couple of hours. And 246 00:13:43,760 --> 00:13:45,719 Speaker 3: so we've sort of grown up, at least in the 247 00:13:45,840 --> 00:13:49,160 Speaker 3: United States and much of the world, sort of depending 248 00:13:49,160 --> 00:13:53,040 Speaker 3: on grains as a source of carbs, for instance, so 249 00:13:53,160 --> 00:13:58,559 Speaker 3: you know it's bread, pasta cereal, you know, pies, cakes, candies, cookies, 250 00:13:58,600 --> 00:14:03,080 Speaker 3: things like that, but also just potatoes and starches and 251 00:14:02,760 --> 00:14:07,280 Speaker 3: and and over time, we've lost the ability to develop 252 00:14:08,440 --> 00:14:11,240 Speaker 3: a metabolism that can take energy from our stored body 253 00:14:11,240 --> 00:14:14,480 Speaker 3: fat and burn it. And that's really how we maintain 254 00:14:14,520 --> 00:14:18,840 Speaker 3: an ideal body composition, how we're able to maintain steaturgy 255 00:14:18,920 --> 00:14:23,440 Speaker 3: steady energy levels. So the benefits of this metabolic flexibility 256 00:14:23,520 --> 00:14:27,120 Speaker 3: that you can develop through eating keto would be things 257 00:14:27,160 --> 00:14:31,320 Speaker 3: like steady energy throughout the day, mental clarity throughout the day, 258 00:14:31,400 --> 00:14:37,200 Speaker 3: better sleep, better mood. And then as you become metabolically 259 00:14:37,240 --> 00:14:39,840 Speaker 3: flexible in your body, you teach your body how to 260 00:14:39,880 --> 00:14:43,920 Speaker 3: burn fat more efficiently. You start to trend toward an 261 00:14:43,960 --> 00:14:47,560 Speaker 3: ideal body composition. You actually burn off your stored body fat, 262 00:14:47,920 --> 00:14:50,040 Speaker 3: which is an issue for a lot of people who 263 00:14:50,080 --> 00:14:54,680 Speaker 3: can't do that. Imagine your workouts becoming more efficient because 264 00:14:54,680 --> 00:14:56,560 Speaker 3: you don't have to do as much work and sweat 265 00:14:56,560 --> 00:14:59,200 Speaker 3: as much and and you know, count the calories as 266 00:14:59,240 --> 00:15:02,560 Speaker 3: much because you're you're constantly burning off restored body fat 267 00:15:02,880 --> 00:15:06,400 Speaker 3: as a result of achieving this condition of what I 268 00:15:06,440 --> 00:15:09,440 Speaker 3: call metabolic flexibility. So how do we get there? Well, 269 00:15:09,440 --> 00:15:13,680 Speaker 3: how we get there is by restricting carbohydrates for short 270 00:15:13,680 --> 00:15:15,680 Speaker 3: periods of time. And when I say short periods of time, 271 00:15:16,000 --> 00:15:19,840 Speaker 3: I'm talking weeks at a time. So one of the 272 00:15:19,840 --> 00:15:23,760 Speaker 3: methods of using keto as a way of arriving at 273 00:15:23,800 --> 00:15:27,280 Speaker 3: metabolic flexibility would be to say cut out all of 274 00:15:27,320 --> 00:15:31,680 Speaker 3: the starchy carbs in your otherwise normal diet. So you 275 00:15:31,800 --> 00:15:34,800 Speaker 3: get rid of the pies, the cakes, the candies, the cookies, 276 00:15:34,840 --> 00:15:38,680 Speaker 3: the desserts. Obviously, you get rid of the sweetened beverages obviously, 277 00:15:38,720 --> 00:15:41,320 Speaker 3: but then you'd also get rid of bread and pasta 278 00:15:41,440 --> 00:15:45,160 Speaker 3: and cereal, and again you'd come down to like real food. 279 00:15:45,320 --> 00:15:49,040 Speaker 3: Eggs and meat and chicken and fish and vegetables and 280 00:15:49,440 --> 00:15:53,360 Speaker 3: salads are a a big part of most people's keto 281 00:15:53,440 --> 00:16:00,240 Speaker 3: diet as long as you're not eating fruits and carbohydrate 282 00:16:00,360 --> 00:16:04,480 Speaker 3: laden foods. If you can cut your carbohydrate intake down 283 00:16:04,520 --> 00:16:07,960 Speaker 3: to say, fifty grams of net carbs a day, you 284 00:16:08,040 --> 00:16:13,720 Speaker 3: will start to become keto. You'll start to develop the ability. 285 00:16:13,880 --> 00:16:17,400 Speaker 3: You'll actually signal your body to start making enzymes to 286 00:16:17,440 --> 00:16:20,000 Speaker 3: take fat out of storage and start to burn it 287 00:16:20,040 --> 00:16:23,440 Speaker 3: in the mitochondria. You'll start to increase the number of 288 00:16:23,520 --> 00:16:26,040 Speaker 3: mitochondria that you have where the fat actually burns. Your 289 00:16:26,040 --> 00:16:30,680 Speaker 3: body will actually shift into this state where you are 290 00:16:30,720 --> 00:16:34,080 Speaker 3: now becoming more and more metabolically flexible. And when you 291 00:16:34,640 --> 00:16:39,240 Speaker 3: cut the carbohydrates out, the brain which initially says, wait 292 00:16:39,280 --> 00:16:41,640 Speaker 3: a minute, you've been giving me carbs. My whole life, like, 293 00:16:41,680 --> 00:16:44,400 Speaker 3: every couple of hours, what's going on here, the brain 294 00:16:44,480 --> 00:16:47,320 Speaker 3: starts to recognize what's going on, and the liver starts 295 00:16:47,360 --> 00:16:51,840 Speaker 3: to make ketones. And ketones are this amazing natural fuel 296 00:16:51,920 --> 00:16:56,600 Speaker 3: that everybody can produce, and not everybody has trained their 297 00:16:56,640 --> 00:16:59,560 Speaker 3: bodies how to burn it. But once you've trained yourself 298 00:16:59,560 --> 00:17:03,040 Speaker 3: how to to utilize keytones, the brain actually prefers key 299 00:17:03,120 --> 00:17:07,480 Speaker 3: tones over glucose over carbohydrates, and so you can go 300 00:17:07,560 --> 00:17:10,720 Speaker 3: long periods of time without needing to eat. One of 301 00:17:10,760 --> 00:17:14,040 Speaker 3: the major benefits of this metabolic flexibility. One of the 302 00:17:14,080 --> 00:17:17,679 Speaker 3: major benefits of using a ketogenic way of eating for 303 00:17:17,720 --> 00:17:20,720 Speaker 3: just a couple of weeks is that hunger, appetite, and 304 00:17:20,840 --> 00:17:25,359 Speaker 3: cravings dissipate. In some cases, they literally disappear and you 305 00:17:25,440 --> 00:17:28,280 Speaker 3: no longer have these massive cravings that you have to 306 00:17:28,320 --> 00:17:32,600 Speaker 3: eat every couple of hours. So it's a very beneficial 307 00:17:33,280 --> 00:17:38,840 Speaker 3: strategy that people can use to reset their metabolism, teach 308 00:17:38,920 --> 00:17:41,639 Speaker 3: their body how to become more efficient and effective at 309 00:17:41,720 --> 00:17:46,359 Speaker 3: burning fats and at producing and burning keytones, less dependent, 310 00:17:46,520 --> 00:17:51,199 Speaker 3: less reliant on having to eat some form of carbohydrate 311 00:17:51,600 --> 00:17:54,640 Speaker 3: every couple of hours, and at the end of the day, 312 00:17:54,680 --> 00:17:57,120 Speaker 3: as I say, you wind up burning off your store 313 00:17:57,200 --> 00:17:59,960 Speaker 3: body fat, having more energy throughout the day because you 314 00:18:00,040 --> 00:18:04,000 Speaker 3: don't have these massive swings in blood sugar anymore that 315 00:18:04,480 --> 00:18:06,640 Speaker 3: used to be dictated by your meal time and now 316 00:18:06,760 --> 00:18:11,879 Speaker 3: are completely non dependent on meal time. No, it's it 317 00:18:11,960 --> 00:18:17,200 Speaker 3: is a it is a life changing, eye opening, kind 318 00:18:17,200 --> 00:18:19,399 Speaker 3: of empowering thing for most people to try this. 319 00:18:26,920 --> 00:18:29,720 Speaker 1: Taking a break from today's episode to give some love 320 00:18:29,840 --> 00:18:31,280 Speaker 1: to my friends at Beam. 321 00:18:31,840 --> 00:18:33,560 Speaker 2: Beam, as you may know, is a. 322 00:18:33,480 --> 00:18:39,080 Speaker 1: Boston based wellness CBD company and they make the best 323 00:18:39,119 --> 00:18:42,040 Speaker 1: of the best products. What I love about Beams products 324 00:18:42,160 --> 00:18:46,119 Speaker 1: is that there's no funny business. 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Just head 340 00:19:30,840 --> 00:19:33,880 Speaker 1: on over to beam TLC that's b e A m 341 00:19:34,200 --> 00:19:37,800 Speaker 1: TLC dot com and use the code Hurdle at checkout 342 00:19:37,840 --> 00:19:41,680 Speaker 1: to get fifteen percent off your purchase Today again BEAMTLC 343 00:19:41,840 --> 00:19:44,400 Speaker 1: dot com. Use the code Hurdle at checkout to get 344 00:19:44,440 --> 00:19:55,399 Speaker 1: fifteen percent off. So you mentioned like doing it for 345 00:19:55,480 --> 00:19:58,119 Speaker 1: a few weeks at a time. I know, having written 346 00:19:58,200 --> 00:20:02,399 Speaker 1: about the ketodiet and interviewing experts on this before that, 347 00:20:02,560 --> 00:20:07,320 Speaker 1: one of the infamous, if you will say, side effects 348 00:20:07,359 --> 00:20:09,720 Speaker 1: of the beginning of going on this way of eating 349 00:20:09,840 --> 00:20:13,240 Speaker 1: would be the keto flu. So talk to me about 350 00:20:13,240 --> 00:20:16,320 Speaker 1: what that is and how long something like that would last. 351 00:20:16,640 --> 00:20:20,720 Speaker 3: Right, So when we talk about the body's prior dependence 352 00:20:20,720 --> 00:20:24,680 Speaker 3: on glucose, and you know, the body sort of adapts 353 00:20:24,720 --> 00:20:29,400 Speaker 3: to whatever habit you form over a lifetime. So as 354 00:20:29,560 --> 00:20:33,679 Speaker 3: if you're habitually eating, say you know a breakfast that 355 00:20:33,760 --> 00:20:37,000 Speaker 3: has even like healthy pancakes or healthy waffles or healthy cereal, 356 00:20:37,320 --> 00:20:39,679 Speaker 3: and then you have, you know, a coffee break at 357 00:20:39,680 --> 00:20:41,280 Speaker 3: ten thirty in the morning, and then you maybe have 358 00:20:42,200 --> 00:20:46,840 Speaker 3: some form of protein at lunch, but certainly you might 359 00:20:46,880 --> 00:20:50,320 Speaker 3: have some pasta or some bread with that. And over time, 360 00:20:50,359 --> 00:20:54,520 Speaker 3: your brain gets so dependent on this regular resupply of carbohydrate, 361 00:20:55,119 --> 00:20:58,679 Speaker 3: and carbohydrate turns into glucose in the bloodstream, so your 362 00:20:58,680 --> 00:21:03,520 Speaker 3: body becomes more and more dependent on glucose as you 363 00:21:03,520 --> 00:21:06,479 Speaker 3: go down this carb dependent rabbit hole. Well, when your 364 00:21:06,480 --> 00:21:08,159 Speaker 3: brain is dependent on glucose, and then all of a 365 00:21:08,160 --> 00:21:10,680 Speaker 3: sudden one day you go, well, I read Mark's book 366 00:21:10,760 --> 00:21:13,000 Speaker 3: on keto, and I'm going to just cut out all 367 00:21:13,000 --> 00:21:18,320 Speaker 3: the carbs. The brain basically says, whoa's where's my cards? 368 00:21:18,400 --> 00:21:21,359 Speaker 3: I'm used to running on gluecose all the time, and 369 00:21:21,400 --> 00:21:23,919 Speaker 3: now you've cut off my glucose supply. So the brain 370 00:21:24,640 --> 00:21:27,640 Speaker 3: starts to get a little panicky, and it says, well, well, 371 00:21:27,720 --> 00:21:30,240 Speaker 3: you know we got to now we got to send 372 00:21:30,240 --> 00:21:33,280 Speaker 3: a signal to the adrenal glands and produce a little 373 00:21:33,280 --> 00:21:37,400 Speaker 3: bit of adrenaline and some cortisol, which are stress hormones. 374 00:21:38,520 --> 00:21:41,240 Speaker 3: People tend they claim they might get a little headachey 375 00:21:41,359 --> 00:21:44,040 Speaker 3: or a little foggy because the brain is like not 376 00:21:44,240 --> 00:21:47,720 Speaker 3: used to burning keytones yet, So that's what we sort 377 00:21:47,760 --> 00:21:49,600 Speaker 3: of talk about when we talk about the keto flu. 378 00:21:49,640 --> 00:21:52,400 Speaker 3: It just kind of feels a little yucky. You feel 379 00:21:52,440 --> 00:21:55,320 Speaker 3: low energy, You feel, you know, like your brain is 380 00:21:56,160 --> 00:21:58,879 Speaker 3: not firing on all cylinders. But it doesn't have to 381 00:21:58,920 --> 00:22:01,880 Speaker 3: be that way. That's that typically happens when people get 382 00:22:01,880 --> 00:22:05,040 Speaker 3: gung ho about going keto and say, yep, starting tomorrow, 383 00:22:05,280 --> 00:22:07,840 Speaker 3: I'm all in. So one of the one of the 384 00:22:07,880 --> 00:22:10,119 Speaker 3: ways we do this in my Keto Reset book is 385 00:22:10,160 --> 00:22:11,800 Speaker 3: we say, all right, we're going to spend before you 386 00:22:11,800 --> 00:22:13,879 Speaker 3: can go keto. You're going to earn the right to 387 00:22:13,880 --> 00:22:18,640 Speaker 3: go keto. You're gonna go six weeks just slowly eliminating 388 00:22:19,080 --> 00:22:22,120 Speaker 3: some of the higher carbohydrate type foods and getting rid 389 00:22:22,119 --> 00:22:25,119 Speaker 3: of the processed foods and the crap. So you ease 390 00:22:25,160 --> 00:22:29,480 Speaker 3: your way into this new way of eating that's dependent 391 00:22:29,560 --> 00:22:34,880 Speaker 3: more on healthy fats, quality proteins, and maybe even some 392 00:22:35,000 --> 00:22:40,480 Speaker 3: high high fiber type of vegetables. And with that, you're 393 00:22:40,880 --> 00:22:42,720 Speaker 3: if all you ever did, by the way, was eat 394 00:22:42,720 --> 00:22:44,760 Speaker 3: that way for the rest of your life, you'd be fantastic. 395 00:22:44,800 --> 00:22:48,000 Speaker 3: You'd be you'd be one hundred percent trending again toward 396 00:22:48,040 --> 00:22:50,800 Speaker 3: your ideal body composition. You'd have better energy, you'd have 397 00:22:50,880 --> 00:22:53,400 Speaker 3: better sleep if all you did was just cut out 398 00:22:53,440 --> 00:22:56,720 Speaker 3: the quote crap foods that we know we're all eating. 399 00:22:57,280 --> 00:22:59,680 Speaker 3: So you know, this is what I did myself for 400 00:22:59,680 --> 00:23:02,240 Speaker 3: fifth years. I originally wrote a book called The Primal Blootprint, 401 00:23:02,280 --> 00:23:04,399 Speaker 3: and it was all based on just eating real food. 402 00:23:05,320 --> 00:23:07,680 Speaker 3: So there were potatoes in there, and there were legumes, 403 00:23:07,720 --> 00:23:11,520 Speaker 3: and there were some other more high carbohydrate foods. But 404 00:23:11,560 --> 00:23:13,119 Speaker 3: there was a point at which I said, you know, 405 00:23:13,240 --> 00:23:17,040 Speaker 3: maybe there's another level of power that I could achieve, 406 00:23:17,119 --> 00:23:20,360 Speaker 3: another level of mental clarity, another level of sleep. And 407 00:23:20,400 --> 00:23:22,560 Speaker 3: that's where the keto came in. So keto became a 408 00:23:22,600 --> 00:23:25,879 Speaker 3: tool for me and for me to coach other people 409 00:23:25,880 --> 00:23:29,440 Speaker 3: to do to achieve this metabolic flexibility. So once you've 410 00:23:29,480 --> 00:23:32,320 Speaker 3: done the sort of what we would call the washout process, 411 00:23:32,359 --> 00:23:35,520 Speaker 3: that's six weeks of gradually getting ready to go keto, 412 00:23:36,040 --> 00:23:38,760 Speaker 3: then when you decide to go keto, it's it's with 413 00:23:38,880 --> 00:23:41,760 Speaker 3: ease and grace, it's effortless. It's there's no keto flu, 414 00:23:42,160 --> 00:23:45,480 Speaker 3: there's no ill effects, not that there are any other 415 00:23:45,560 --> 00:23:48,679 Speaker 3: ill effects anyway, it's just it's just very simple to do, 416 00:23:48,840 --> 00:23:52,040 Speaker 3: and it's and it's like literally the next the next 417 00:23:52,080 --> 00:23:53,280 Speaker 3: phase of a process. 418 00:23:53,840 --> 00:23:54,199 Speaker 2: Gotcha. 419 00:23:54,520 --> 00:23:56,800 Speaker 1: And you mentioned when you were describing the types of 420 00:23:56,840 --> 00:23:59,840 Speaker 1: foods that are available to individuals that are interested in 421 00:24:00,040 --> 00:24:03,600 Speaker 1: partaking in the Keto diet, a lot of animal products. 422 00:24:03,600 --> 00:24:06,560 Speaker 1: So we're talking different meats, and you mentioned chicken and such. 423 00:24:07,080 --> 00:24:10,159 Speaker 1: For someone that is a vegetarian. Is the keto diet 424 00:24:10,240 --> 00:24:11,119 Speaker 1: even feasible. 425 00:24:11,680 --> 00:24:14,159 Speaker 3: Well, so it's feasible if you're vegetarian, but you know, 426 00:24:14,200 --> 00:24:16,640 Speaker 3: we have to, I think make the distinction between vegetarian 427 00:24:16,640 --> 00:24:19,920 Speaker 3: and vegan. And so some people who claim to be 428 00:24:20,000 --> 00:24:22,119 Speaker 3: vegetarian would say, yes, but I eat eggs, and I 429 00:24:22,119 --> 00:24:25,480 Speaker 3: eat cheese, and I eat you know, other forms of 430 00:24:25,520 --> 00:24:28,240 Speaker 3: animal products. I just don't eat animal flesh, for instance, 431 00:24:28,520 --> 00:24:30,320 Speaker 3: and that would be a lot easier. There are a 432 00:24:30,400 --> 00:24:34,679 Speaker 3: lacto over vegetarians, people who you know, would consume milk products. 433 00:24:34,760 --> 00:24:37,040 Speaker 3: I mean, some people say they're vegetarian, but I eat fish. 434 00:24:37,320 --> 00:24:40,560 Speaker 3: So but if you're if you're like a vegan, it's 435 00:24:40,600 --> 00:24:42,520 Speaker 3: going to be a little bit more difficult to go keto. 436 00:24:42,600 --> 00:24:45,760 Speaker 3: You're going to really have to be very diligent about 437 00:24:45,760 --> 00:24:48,360 Speaker 3: where you get your protein and your healthy fats, and 438 00:24:48,840 --> 00:24:50,200 Speaker 3: you know, a lot of a lot of people who 439 00:24:50,200 --> 00:24:54,680 Speaker 3: are vegan have issues I think with all fats, even 440 00:24:54,720 --> 00:24:57,000 Speaker 3: the ones that we would now label as healthy fats. 441 00:24:57,600 --> 00:25:00,600 Speaker 3: So it's going to be you know, I think a 442 00:25:00,600 --> 00:25:05,520 Speaker 3: lot more difficult for vegans to attempt the ketogenic way 443 00:25:05,560 --> 00:25:08,920 Speaker 3: of eating. Now, they can still you arrive at some 444 00:25:09,080 --> 00:25:14,359 Speaker 3: form of improved metabolic flexibility, but that's going to probably 445 00:25:14,680 --> 00:25:20,600 Speaker 3: involve cutting calories and more meal timing where they're maybe 446 00:25:20,640 --> 00:25:22,800 Speaker 3: eating two meals a day instead of three meals a day, 447 00:25:23,840 --> 00:25:27,800 Speaker 3: so they're training their body to go sixteen or eighteen 448 00:25:27,840 --> 00:25:32,040 Speaker 3: hours without any external source of calories and as a result, 449 00:25:32,040 --> 00:25:34,840 Speaker 3: training their body to start to dip into its fat stores. 450 00:25:35,320 --> 00:25:35,880 Speaker 2: Right right. 451 00:25:35,920 --> 00:25:39,800 Speaker 1: And I mean something else worthy of chatting about here 452 00:25:40,040 --> 00:25:43,320 Speaker 1: would be alcohol consumption and the keto diet. A lot 453 00:25:43,359 --> 00:25:47,560 Speaker 1: of people think keto diet, they think absolutely zero alcohol, 454 00:25:47,600 --> 00:25:50,240 Speaker 1: but that doesn't necessarily have to be the case for all, 455 00:25:50,280 --> 00:25:50,800 Speaker 1: is that right? 456 00:25:50,920 --> 00:25:54,840 Speaker 3: That's correct. One of the original proponents of you know, 457 00:25:55,000 --> 00:25:58,600 Speaker 3: keto style of eating was Rob Wolf, and he's got 458 00:25:58,640 --> 00:26:03,000 Speaker 3: this nork hel argarita, you know, which was tequila and 459 00:26:04,520 --> 00:26:07,400 Speaker 3: lime and a little bit of sparkling water. For instance, 460 00:26:08,800 --> 00:26:12,120 Speaker 3: one of my good friends who's been Keto for fifteen 461 00:26:12,200 --> 00:26:17,080 Speaker 3: years now and is a is a wine connoisseur and 462 00:26:17,119 --> 00:26:19,800 Speaker 3: a wine fan, was quite upset because he couldn't find 463 00:26:19,800 --> 00:26:22,360 Speaker 3: any wine in the US that didn't kick him out 464 00:26:22,359 --> 00:26:25,119 Speaker 3: of out of keytosis because most many of the wines 465 00:26:25,119 --> 00:26:27,560 Speaker 3: in the US, I would say, most have added sugars, 466 00:26:27,640 --> 00:26:30,600 Speaker 3: and some have like more sugar than say an equivalent 467 00:26:30,600 --> 00:26:33,120 Speaker 3: amount of Coca cola. I mean, it's ridiculous how much 468 00:26:33,320 --> 00:26:36,159 Speaker 3: sugar you can find in white and red wines in 469 00:26:36,200 --> 00:26:39,360 Speaker 3: the US. So he started a company called Dry Farm Wines. 470 00:26:39,400 --> 00:26:43,040 Speaker 3: And all they do is they curate and source wines 471 00:26:43,040 --> 00:26:47,439 Speaker 3: from around the world that are that they test to 472 00:26:47,480 --> 00:26:51,320 Speaker 3: be completely free of sugar, lower and alcohol, devoid of 473 00:26:51,359 --> 00:26:55,040 Speaker 3: any of the additives, just basically pure wines. And again, 474 00:26:55,119 --> 00:26:58,360 Speaker 3: like so many companies, my own company included, he started 475 00:26:58,359 --> 00:27:00,640 Speaker 3: this company because he saw a problem that was that 476 00:27:00,760 --> 00:27:03,919 Speaker 3: was disrupting his own life. Right. He wanted to be 477 00:27:04,080 --> 00:27:06,760 Speaker 3: Keto and he wanted to drink wine, and he found 478 00:27:06,760 --> 00:27:11,119 Speaker 3: that given the current offerings, he couldn't do both, and 479 00:27:11,160 --> 00:27:13,920 Speaker 3: so he started a company to fix that. So, yes, 480 00:27:14,119 --> 00:27:17,720 Speaker 3: the answer is yes, there are certain types of alcohol 481 00:27:17,720 --> 00:27:21,840 Speaker 3: that you can consume when you're keto, that will not 482 00:27:22,240 --> 00:27:23,960 Speaker 3: disrupt that process. 483 00:27:24,200 --> 00:27:26,960 Speaker 1: Right and Okay, so as we know, obviously the goal 484 00:27:27,000 --> 00:27:30,840 Speaker 1: with going keto is to be able to go into 485 00:27:30,920 --> 00:27:34,600 Speaker 1: ketosis for someone that sees some of the benefits of 486 00:27:34,640 --> 00:27:38,240 Speaker 1: eating this way but kind of has that that mindset. 487 00:27:38,280 --> 00:27:40,399 Speaker 1: Similar to what I was addressing before, is that, like 488 00:27:40,560 --> 00:27:43,800 Speaker 1: all good things in moderation, is there any benefit to 489 00:27:43,880 --> 00:27:48,600 Speaker 1: adopting maybe some of these practices and trying to integrate 490 00:27:48,640 --> 00:27:50,760 Speaker 1: it into a part of a bigger diet or a 491 00:27:50,760 --> 00:27:51,679 Speaker 1: bigger lifestyle. 492 00:27:51,800 --> 00:27:53,760 Speaker 3: You're talking to someone who does that. I mean, I 493 00:27:53,920 --> 00:27:57,520 Speaker 3: use keto, I would say sparingly. I refine my metabolic 494 00:27:57,600 --> 00:27:59,960 Speaker 3: flexibility using keto for a couple of weeks at a time, 495 00:28:00,359 --> 00:28:03,119 Speaker 3: But for the most part, I like food too much 496 00:28:03,240 --> 00:28:06,600 Speaker 3: to restrict it. And I and I'm because I'm because 497 00:28:06,640 --> 00:28:10,240 Speaker 3: I am metabolically flexible. The only reason for me to 498 00:28:10,280 --> 00:28:14,520 Speaker 3: be keto would be to impress my friends with you know, 499 00:28:14,640 --> 00:28:16,399 Speaker 3: my my blood ketone levels. 500 00:28:17,160 --> 00:28:19,640 Speaker 2: Right, a high level of impression there. 501 00:28:20,280 --> 00:28:23,000 Speaker 3: I mean people have contests, but that they're chasing what 502 00:28:23,040 --> 00:28:25,320 Speaker 3: we call chasing the numbers and not chasing the results. 503 00:28:25,720 --> 00:28:27,760 Speaker 3: I'm chasing the results. I want to look better I 504 00:28:27,800 --> 00:28:30,080 Speaker 3: want to feel better, I want to perform better, and 505 00:28:30,119 --> 00:28:31,919 Speaker 3: those are all things that I'm able to do on 506 00:28:32,000 --> 00:28:35,879 Speaker 3: a modified ketogenic diet. So most of the time I 507 00:28:35,920 --> 00:28:39,280 Speaker 3: am not keto. Now that doesn't mean I'm not well. 508 00:28:39,280 --> 00:28:41,880 Speaker 3: I shouldn't say I'm not keto. I'm not in ketosis. 509 00:28:42,440 --> 00:28:45,200 Speaker 3: Ketosis is a state where your body's producing so many 510 00:28:45,320 --> 00:28:48,480 Speaker 3: ketones that you're spilling them out in your urine and 511 00:28:48,520 --> 00:28:52,040 Speaker 3: your breath. It's literally the definition of ketosis. Osis means 512 00:28:52,080 --> 00:28:55,200 Speaker 3: like an excess of something, right, and so ketosis means 513 00:28:55,240 --> 00:28:58,480 Speaker 3: you're producing too many keytnes. But you know, as we 514 00:28:58,560 --> 00:29:01,880 Speaker 3: started this conversation, I'm taught talking about metabolic flexibility and 515 00:29:01,920 --> 00:29:05,840 Speaker 3: metabolic efficiency. I don't want my body to be producing 516 00:29:05,920 --> 00:29:08,400 Speaker 3: so much of this fuel that it wastes and spills 517 00:29:08,400 --> 00:29:10,880 Speaker 3: it out. I want my liver to be producing just 518 00:29:11,160 --> 00:29:14,160 Speaker 3: enough key tones to make my brain happy. I want 519 00:29:14,200 --> 00:29:17,320 Speaker 3: my body to be burning fat most of the time, 520 00:29:17,440 --> 00:29:21,280 Speaker 3: so that when I'm working out, even at high level 521 00:29:21,640 --> 00:29:24,720 Speaker 3: outputs in the gym, I'm getting most of my energy 522 00:29:25,000 --> 00:29:27,560 Speaker 3: from my stored body fat. I want to have access 523 00:29:27,640 --> 00:29:30,480 Speaker 3: to a little bit of carbohydrate that's stored in the 524 00:29:30,560 --> 00:29:33,280 Speaker 3: muscles as glecogen if I'm going to be sprinting for 525 00:29:33,320 --> 00:29:36,600 Speaker 3: any length of time. So that's that metabolic flexibility here 526 00:29:36,640 --> 00:29:38,920 Speaker 3: I am. I've just talked about drawing on three different 527 00:29:38,920 --> 00:29:43,960 Speaker 3: types of fuel sources, none of which requires that I'm 528 00:29:44,040 --> 00:29:48,600 Speaker 3: Keto all the time. I built the machinery to burn 529 00:29:48,680 --> 00:29:51,040 Speaker 3: all these different types of fuels. Now I want to 530 00:29:51,040 --> 00:29:53,080 Speaker 3: burn them all now. I want to have access to them. 531 00:29:53,320 --> 00:29:55,880 Speaker 3: And the best part of it is I get to 532 00:29:55,960 --> 00:29:57,720 Speaker 3: enjoy everybody of food I put in my mouth. So 533 00:29:57,720 --> 00:30:00,720 Speaker 3: if somebody says, jeez, Mark, I made this amazing piece 534 00:30:00,720 --> 00:30:04,400 Speaker 3: of bread here, and I'm like, well, I'm not gonna 535 00:30:04,480 --> 00:30:08,000 Speaker 3: not eat it because I love one or two, you know, 536 00:30:08,120 --> 00:30:11,560 Speaker 3: bites of bread slathered it butter. Where somebody said I 537 00:30:11,560 --> 00:30:13,800 Speaker 3: have this awesome dessert, you should try a bite. I'm 538 00:30:13,800 --> 00:30:17,880 Speaker 3: not gonna not have that bite of dessert. Now. If 539 00:30:17,880 --> 00:30:20,200 Speaker 3: I'm in my one week or two week you know, 540 00:30:20,280 --> 00:30:22,520 Speaker 3: keto reset phase, I might say, you know what, for 541 00:30:22,560 --> 00:30:25,040 Speaker 3: two weeks, I won't I won't go there. But for 542 00:30:25,080 --> 00:30:27,600 Speaker 3: the most most of the time, like I want to 543 00:30:28,240 --> 00:30:32,080 Speaker 3: enjoy food. I'm a hegonist. I love to eat, and 544 00:30:32,440 --> 00:30:35,320 Speaker 3: it's I get, you know, a little bit frustrated because 545 00:30:35,320 --> 00:30:37,480 Speaker 3: people say, well, you've written all these books on diet 546 00:30:37,600 --> 00:30:40,400 Speaker 3: and exercise and training, and your body fat so low, 547 00:30:40,440 --> 00:30:42,400 Speaker 3: and you look so fit and you you know, and 548 00:30:42,440 --> 00:30:46,120 Speaker 3: I'm like, yeah, and I love to eat, so you 549 00:30:46,160 --> 00:30:47,800 Speaker 3: can have it all. This is what I'm saying. 550 00:30:48,440 --> 00:30:51,320 Speaker 2: Thank you so so much for your time today. 551 00:30:51,360 --> 00:30:51,600 Speaker 3: Mark. 552 00:30:51,640 --> 00:30:53,640 Speaker 1: I'd love to let the hurdlers know how do they 553 00:30:53,720 --> 00:30:55,520 Speaker 1: keep up with you? How do they keep up with 554 00:30:55,680 --> 00:30:57,800 Speaker 1: Primal Kitchen and give me all the details. 555 00:30:57,920 --> 00:31:00,320 Speaker 3: Okay, so Mark's day. Apple is my site where I 556 00:31:00,320 --> 00:31:04,480 Speaker 3: talked about all things health, diet, exercise, medical related and 557 00:31:04,600 --> 00:31:07,400 Speaker 3: have done so for the last fourteen years. Marx Daily Apple. 558 00:31:07,440 --> 00:31:11,080 Speaker 3: That's the blog, Primal Kitchen, Google Primal Kitchen. You'll find 559 00:31:11,440 --> 00:31:14,160 Speaker 3: you'll get access to our site or to Amazon or 560 00:31:14,200 --> 00:31:16,920 Speaker 3: to any of the fifty five thousand points that we're 561 00:31:16,920 --> 00:31:19,880 Speaker 3: selling it throughout the country throughout the US. If you 562 00:31:19,920 --> 00:31:22,240 Speaker 3: want to get a book, The Keto Reset Diet. That's 563 00:31:22,480 --> 00:31:23,880 Speaker 3: one of the books that I wrote that we've been 564 00:31:23,920 --> 00:31:27,120 Speaker 3: talking about today, and that's on Amazon, The Keto Reset Diet. 565 00:31:27,320 --> 00:31:32,840 Speaker 3: I'm MARXISTM Primal on Instagram and that should be sufficient 566 00:31:32,880 --> 00:31:33,240 Speaker 3: for now. 567 00:31:34,040 --> 00:31:37,520 Speaker 1: Sufficient for now. I am at Hurdle Podcast. I'm at 568 00:31:37,560 --> 00:31:41,480 Speaker 1: Emily Abadi, another hurdle conquered. Catch you guys next time.