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And the patient: how does he feel when he's doing that?
He feels great. He has more energy now. He feels good because less of his intake went into storage; it's available to him now. The full tank is available to him to use. So the difference is he wakes up in the morning now; he's going to feel so much better. He's going to have so much more energy; he's going to be so much more vibrant, and he's not going to be hungry all the time either.
So we're going to talk today about fasting failures, food, this type of stuff. This is a very big subject, as you all know, but it is something that's very dear to me because fasting, to me, is really, really important. Most of you have probably seen my previous videos on fasting and why I think it's important.
But now, you know, when it comes to a talk like this, I change it a little bit. I say, "Okay, well you all know about fasting; you know about foods." Well, I'm going to ask you, "Who's asking?" Because if you're asking me that question, it's probably going to be a different answer as to what kind of fasting you're going to do and what I'm going to recommend, and what kind of food restrictions you do and what kind of therapies you undergo versus if someone else asks me that question, "Hey, how should I fast?" It depends on who you are, who's asking the question, and what your goal is in this program. What is it that you want?
So I'm going to run through some scenarios first because fasting impacts so many diseases and so many different processes. I go to these talks, and everybody gets up and they talk about the disease mechanisms that, "Hey, in this condition this happens; these are the pathways." Another one gets up and says, "These are the pathways that I've discovered that cause these diseases." And they'll all talk about that. Then at the end, I would say, "Is there one condition, one treatment, or one intervention that can interact on all these pathways?" It comes down to fasting. That's why I like fasting so much because it's one thing that will impact so many.
So let's start with that. I'm going to start as a cardiologist. In a typical scenario in my office, a patient comes in. The first patient I'm going to say is, "Okay, he's 45 years old, and it's a male who has been complaining of high blood pressure." He goes to his doctor; the doctor says, "Yeah, here’s a pill. You're going to take this medication from now onward." Okay, he comes over here and says, "Well, doc, what's going on?"
I said, "Okay, you want to fast?" He says, "Yes, I heard about your fasting."
I said, "Why do you want to fast?" Well, let's see: if you have high blood pressure, what are the causes that make me think that fasting is going to help you? Number one is going to be insulin resistance. If you have insulin resistance, insulin, when it's very high, causes nitric oxide depletion. Nitric oxide is a vasodilator, so you get vasoconstriction instead. So you're going to get high blood pressure.
So the first thing I want to do is what's your insulin level in order to gauge that. He may be obese or he may not be obese. He may be what is called a "tofi," thin on the outside, fat on the inside; really fat, nice and thin; maybe he got a little bit of a stomach. Does this patient have insulin resistance? Is he obese or not? Does he have tofi or not?
So how am I going to check for that? I'm going to check his hemoglobin A1c. Even if it's not elevated, if it is greater than 5.4 but less than 6.4, this patient has insulin resistance. Then I'm going to measure his C-peptide test; it's going to tell me whether his insulin levels are shooting up after food. Then I'm going to measure his waist size and see whether he's got some obesity there. I'm going to get a liver ultrasound; that's going to tell me whether this guy's got a fatty liver or not.
So if he checks on any of these, I say to him, "You need to fast because you need to restore insulin sensitivity." So he may not be terribly overweight; he may be. He may be a tofi; it doesn't matter. The fact is, he needs his insulin levels to come down, and the only way to bring insulin levels down—the most effective way—is to stop eating and causing your insulin to stay up all the time like that. Because before it even gets a chance to come down, the next meal comes along. Next meal, come in between, throwing in a little bit of snacks all day long; his insulin levels are high. He's now insulin resistant. That is why this man is in trouble; he's going to have high blood pressure.
So you see how you approach that? So this guy is going to go into fasting mode.
How am I going to do this fasting mode? I'm not going to restrict calories; there's nothing to do with calorie counting. This is going to be about eating only once or twice a day. Now I'll look at him and I'll see how strong he is. "Do you really want to lower your blood pressure without medications?" "Yes, I do." Okay, all right.
Do you like breakfast? "Eh, sometimes." "I don't like it." Skip it; you don't need it.
Do you like lunch? "Yeah, I like lunch, but sometimes I skip that too."
Then skip it! So you see, it depends on the person. So then I'll tell him, "Skip your lunch, skip your breakfast, and just have dinner. Just one dinner."
Actually, he won't get a spike like that; he’ll actually get very little insulin. Why? Because all day his insulin level has been so low that when he did eat that meal in the evening, he's going to make very little insulin because he's sensitive. And because he made very little insulin, what's going to happen? Insulin—what does insulin do? Gives you a fatty liver.
So immediately, immediately, because his insulin levels are so low, he’s going to stop putting on fat. All this is going to start going down: fat around the pancreas; all the visceral fat is going to start going out. So he'll start losing all this. He'll also, by the way, lose weight on his tongue—tongue is mostly fat—that's why it can wobble around so much. Yeah! So you lose a lot of weight in your tongue. The first 20–30 lbs you lose, it's this disproportional weight loss on their tongue. That's why sleep apnea gets better; snoring gets better. People immediately say, "Oh my God, I'm sleeping so much better, I'm not snoring so much."
And by the way, snoring can also cause high blood pressure. Well, not snoring itself, but sleep apnea causes high blood pressure too. So you're going to be able to fix his insulin resistance and his snoring at night, and his blood pressure is going to come down just by doing this—just by doing this one thing alone.
So it depends who's asking. So when he does this, less of his calories are going to go into storage. So wait a second—how can that be less going into storage? So where do the calories go? You burn them! Your metabolic rate goes up; the brown fat cells spin and burn fat, they burn calories. Your brown fat increases, and the patient—how does he feel when he's doing that? He feels great; he has more energy now.
He feels good because less of his intake went into storage; it's available to him now—the full tank is available to him to use instead of half his tank being stored away.
And he doesn't. So the difference is he wakes up in the morning now, he's going to feel so much better. He's going to have so much more energy; he's going to be so much more vibrant. And he's not going to be hungry all the time either, 'cause remember, you get these patients who get leptin resistance. So what happens? He never, these guys who eat all the time, they never feel sated; they never feel that they've had enough. They don't get that signal; they have leptin resistance.
This guy now, he's going to get leptin sensitivity. So let's say that he did go to his mate's house on Saturday, and then it's lunchtime and he says, "Well, you know, I do intermittent fasting; I only eat one meal a day. Doc told me, and I really love it, but go ahead and have some lunch anyway."
He says, "Okay, you know, you're my buddy; I'll have lunch." He'll eat that lunch, but he'll only eat a little bit. He'll feel full; he'll get that signal. He'll get the signal that, "I'm full. I'm satisfied. I'm okay."
That's the advantage of this guy; he's going back to normal. He feels full; he'll only have a small meal for his lunch, and he's happy; he's moving; he's carrying on. So he's restored his leptin sensitivity and his insulin levels have come down, and then his nitric oxide levels started going up. And not only did his blood pressure come down, he also noticed that his erectile dysfunction got better. What a side effect!
So why did that happen? Because nitric oxide. It's all to do with nitric oxide. I can’t tell you how many hundreds of patients we’ve done this on, and their ED got better; it's all got to do with nitric oxide—all got to do with nitric oxide.
So this guy, his blood pressures are going to come down. He may or may not lose a lot of weight; the tofi will lose some weight; he will lose some weight, but not a whole lot. Many people think, "Oh, I'm going to lose about 50 lbs or 40 lbs." No, you're not! No, you're not; you're not going to lose that much weight.
So with them, the purpose of this fasting is to restore his hormones, bring his insulin levels down. His C-peptide test will normalize. One year later, I do the C-peptide test, which is the insulin test; it becomes normal. I repeat the liver ultrasound in one year; his fat's gone, his A1c's—they'll probably go to less than 5.4, come down to normal.
So that's why this scenario that I see a lot—I will advise these patients to do once-a-day feeding.
I'm going to give you another example. So a patient comes to me; he's got severe coronary artery disease. He did a calcium score, and it was positive. He's 45 years old; he thought he was perfectly healthy, felt great. He's not really overweight; his blood pressure is also good. But his doctor told him to get a calcium score because your dad had coronary artery disease, and one of your mates at work just died.
So here's his artery, and it's got calcium buildup in it. So he comes to me and says, "What should I be doing now, Doc? You're going to make me fast too because you're a fasting doctor?"
So it depends. Let me see; let me see what's going on with you. So why does he have this calcium? So obviously, I'll do my metabolic testing because I'm all about insulin, and his insulin comes back normal; it's fine—insulin, great! A1C: normal.
He's got coronary artery calcification, so then I do an ultrasound of his liver, and he's got a fatty liver. So I say, "Wait a second, why would you have a fatty liver?"
So I'm going to tell you why he's got a fatty liver. One reason is always insulin, right? But his insulin was fine, so that's not the problem.
Another one is alcohol. He tells me he’s not drinking; he doesn't drink alcohol. "Gosh, do you take protein shakes?"
Because you just want to be right.
So he says, "No, I don’t take protein shakes."
Because branched-chain amino acids, if you take too much of those, you’ll cause a fatty liver. He doesn't have that.
So what's causing your fatty liver, then? Well, hepatitis infections—he doesn’t have any; I do a hepatitis panel on him; everything's negative.
Why do you have a fatty liver? Why would you have a fatty liver, then?
Well, what drains into the liver is the portal vein. What's the portal vein? The portal vein is after all the nutrients from the intestines; it’s your sewage canal. We all have a sewage canal.
So sometimes, you know, about all the nutrients that come out from the intestines come into the portal vein. The next place for processing is the liver. So the first place for processing of anything that comes into your body—the border control—is your Peyer’s patches, which are in the wall of your intestine. These are gastrointestinal; your body's immune system, lymphoid system, right in your walls, and they are very, very important.
So when you eat something, it gets in here, it gets mixed with the enzymes. And by the way, you only have about 18 enzymes, and they digest that food, breaking it down into pieces.
And then what are all these dots over here? These are food particles. Okay, but there's something else in your gut, and they are these little red dots inside your gut, and those are 100 trillion bacteria.
So now, this food comes along over here; the bacteria is in here, and the lymphoid system processes everything, keeps everything in check. Here’s a nice layer of mucin, a thick layer of mucin that separates the sewage canal from your bloodstream. There’s also, in this lining, the cells are all joined together by proteins—these are gap junctions—and they are all intact. So they don’t allow stuff to come through. Only certain things can come in; certain things cannot come in.
So our defense system is the mucin layer, the lymphoid system, the gap junctions. But what happens if there’s a leak here, and stuff is getting through? If stuff is getting through, it gets into the portal vein and then goes to your liver, and it can cause inflammation in your liver.
This is called gastrointestinal permeability problems; it’s called leaky gut. Some people call it leaky gut, and I never used to believe in this thing. Never believed it until we did all the research reading and everything else and started reading about this about 8 years ago, and it's become very clear to me that bacterial wall products—dead bacteria—can get through if there's a leaky gut. And when they get through, they get inside the portal vein, and they can get into the liver and cause a fatty liver.
What I'm seeing more and more in my practice is that many patients have a fatty liver for which I have no real cause. And when we run tests on them to look for leaky gut, they're going to have a leaky gut, and that explains why they got this fatty liver.
Now he's got coronary artery disease. What's that got to do with the fatty liver?
So here it gets a little complicated, so just bear with me. Lipopolysaccharides that get through here get taken up by macrophages, and they also get taken up by LDL—your normal cholesterol particles. And when they do so, the LDL becomes a small dense particle. These small dense particles get taken up by white cells as well, and when they get taken up into the coronary artery, these macrophages get inside the wall, die inside the wall, liberate that small dense LDL, and you get a little pool of fat in the wall of the artery.
And this is inflammatory. And when it is inflammatory, why? Because that's still a foreign particle. So you're going to get inflammation here—T cells against it, B cells against it—and this is inflamed. And when it's inflamed, it can break open here just like a pimple.
Now I want to give you a concept: atherosclerosis is an inflammation of the walls of the arteries. I want you to think about a reverse pimple. You have a pimple on the skin, right? One day, it's growing bigger and bigger, then suddenly it bursts open, right? That could be one of your pimples inside your arteries.
There’s a difference between a calcified stable plaque, as we call it, and soft plaque. Soft plaque that is very translucent, very full of fat and inflammatory cells is not so calcified; they will one day become calcified when they heal. But in this stage, they can be vulnerable. Just like a pimple breaks open and blood clot forms on it; if a blood clot forms on it, it can re-endothelialize. But if a big blood clot forms on it, you can actually get occlusion of the artery and get a heart attack.
So in some patients who I don't find any obvious cause for the coronary calcification, I run all my tests, and I don't come up with it. Why should this guy have so much coronary calcification? He never smoked; it comes down to this.
And if it comes down to this, which I call metabolic endotoxemia, if he has metabolic endotoxemia, what else am I going to do but treat the metabolic endotoxemia? And how do you treat it? Through diet and fasting. Okay? Because you’re going to heal this through diet and fasting. You see how diet and fasting has so many impacts?
I showed you the first case where it impacts your hormones; now I'm showing you where it impacts your gut. And I'm going to tell you how it impacts your gut.
First thing I do with this guy is I'm going to do a test to see if he has food sensitivities. So if he has wheat sensitivity—and I'm not talking about gluten sensitivity; I'm talking about wheat sensitivity—there are approximately 600-odd proteins in wheat, of which only two of them are gluten; the rest are wheat proteins. Wheat proteins cause a reaction in the body and they can cause a leaky gut.
So that’s one mechanism. There are other sensitivities: corn sensitivity, egg sensitivity, dairy sensitivity—there are so many sensitivities that we have actually identified that can cause a leaky gut. So I'll do a food sensitivity test; we avoid those for now.
Next, I look at the ST. If they've got specific GI symptoms, I will order either a hydrogen methane breath test or I will order a stool test.
What is a hydrogen methane breath test? It is a test to look for what is known as small intestinal bacterial overgrowth. If you have the wrong bacteria in here, you're going to get a very thin mucin layer, and when your mucin layer is gone, you have a hole in the wall. You want lots of nice thick mucin in here; you must have good bacteria in your gut as well.
So if you have good bacteria, you’ll have a nice thick mucin layer as well. So it’s very important that we know what’s going on inside the gut by making sure that we have a good bacterial population living in the gut over here.
So in the small bowel: what is small intestinal bacterial overgrowth? This is it. I’ll turn around to this guy and I'll say, “Hey, after eating some carbs and sugars, do you get really bloated and gassy?”
“Yeah, man, I feel terrible after eating those!”
So I have to stay away from all bread, all sugar, all carbs. “See, if I do, I get really bloaty and gassy.”
“Oh, you do? Okay, so let's do a methane breath test, or rather, hydrogen breath test.”
So then he blows into this little tube after drinking some sugar water, and we measure his hydrogen output at 1 hour, 2 hours, and 3 hours. And if there's a greater than 20 parts per million increase in his hydrogen levels, where did that hydrogen come from? It's the bad bacteria in his gut; so the bad bacteria consume the carbs and produce the hydrogen.
So those bad bacteria, where are they? They’re in the small intestine? Are they supposed to be there? No. Where are they supposed to be? Most of them are supposed to be in your colon.
So what happens is when you don't give a good diet to the patient, when you're not feeding the bacteria with the right fiber, they move. First, they start eating you up. If you don't feed your bacteria with the right fibers, polysaccharides—what's fiber? It’s polysaccharide. What is this mucin? It’s a polysaccharide.
You don’t give me any fiber, I'm going to eat your mucin. If I eat your mucin, you’re going to get what? Leaky gut! You see why fiber is so important? That’s why I tell them, “Right, you got to start eating fiber because you want these guys to be happy and eat the fiber that I'm going to give you, which is soluble fiber.”
I’m not talking about the thick stuff that gives you big bowel movements; I'm talking about soluble fiber. Soluble fibers such as inulin—one that, when you put it in water, it becomes clear—and the kind of fiber that you all know about but you just don't know how to prepare it.
For example, if you're going to make rice— I know you love rice—well, why don't you cook it, cool it off, put it in the refrigerator, and eat it the next day? ‘Cause you’ll have resistant starch ‘cause what you've done—you've changed that polysaccharide into a form that now you can’t deal with it.
‘Cause it changed structurally by cooling, heating it, cooling it, and then eating it the next day—now you can’t digest it. But much of that soluble fiber in that rice or potatoes or sweet potato will make itself to the colon, and then who's going to eat it? The bacteria!
And the bacteria eating it is not going to eat you. See, it all comes in together; the whole picture comes in together. It's a beautiful picture.
So I want the good bacteria to be in here, so I'm going to turn around to that patient; I'm going to say, “Look, what are you eating? What fiber are you eating? How often are you eating?”
Now, why is it important for fasting? How am I going to fix this guy through fasting? Because when you fast and you stop eating all those bad foods, the bacteria population changes.
So the SIBO will change because remember, the hydrogen is produced by the bacteria that moved because you didn’t have them in the right place. Once you treat the SIBO—and it is treatable; it’s a treatable condition—you get rid of that small intestinal bacterial overgrowth. Now the patient, “I feel so much better!”
And it's simple things: I give them herbs, and I give them, uh, uh, special type of—yeah, basically it’s herbs and essential oils. And I’ll also give them some probiotics to take, and I’ll give them prebiotics, which is good fiber afterwards. But there’s a whole protocol that we have to treat small intestinal bacterial overgrowth.
The fasting becomes part of this program because when you fast for more than 8 to 10 hours, the bad boys die. Because the bad boys all need sugar; the good boys, they survive; their keystone species survive.
So fasting is an integral part of the treatment of bacterial overgrowth as well, and you want to restore the population of bacteria in your gut to the right diversity. Fasting is an integral part of it; you must fast to restore the gut.
When you don’t eat and you stop putting things down there all the time, your gut gets a chance to heal. So if you have a leaky gut, the gap junctions will get better. The energy that you're giving to your intestines will also get better, because this is a very energy-consuming process to repair your gut.
Your gut lining changes over in a matter of hours; it’s bio—metabolically, your intestinal lining is extremely active.
So look, here again—fasting fixes part of the problem. That’s why I tell my patients. So this guy, I'm going to be telling him to get this test done. If his hydrogen test is positive, we're going to treat it.
Go to a cardiologist, and you get medicines for your stomach and for your intestines.
Yeah, yeah! You want to get a sample of your poop from a cardiologist's office? Yes, cardiologist is going to order a poop sample on you.
Now, I don’t do it on every patient, don’t get me wrong, okay? But there are patients that I do poop samples on. For example, the guy comes and says to me, "Doc, I get four to five loose bowel movements a day." Now that’s not normal, is that normal? He’s got something wrong with him, right?
Now for him, I’ll do a stool sample. Or he comes and says, “You know, doc, I only go to the bathroom once every 5 days, and then sometimes I go six days, and then boom! I get a little bit of diarrhea.” Well, that’s overflow; now that kind of guy I'll probably do a stool sample on as well.
Now, the thing is that if you do a colonoscopy on this guy, what are you going to find in there? You're going to find nothing. But it’s functionally what's going on, because remember, these bacteria in your gut, not only do they do this mischief, but they also affect the enteric nervous system of your gut.
What is the enteric nervous system? It's the second largest brain! The neurons—the number of neurons in your brain is the highest; the second highest is in your gut.
So this is the nervous system in the wall of your gut, and hopefully, if it’s working properly, it keeps the movement in one direction. But more importantly than that also is that these are vagus nerve connections that go to your brain. Chemicals in your gut and in your wall can actually go up the vagus nerve and go into your brain.
It can also get into your bloodstream through your liver and then get into your brain this way. So when you think something or feel something, it may not be you. Just want you to think about this.
You see, we think it's all about us. I'm saying that if you have mental fog or if you have depression, who's depressed? ‘Cause I've seen this in my patients; we fix this, and they come back very happy. And I'm saying, is he really happy now because he found an answer to all this stuff? Is that why he’s happy, or is he happy because his neurotransmitters from his dysfunctional gut have now gone down and his brain is better?
And we know that depression also is an inflammatory condition. To get rid of inflammation in the body, depression gets better. So it’s all linked in together.
So it's just observations on patients that tell you, you know, there's something more going on here than simply fixing the gut. So treat SIBO, treat the diet; change what's going on, what you're putting into your gut, especially fiber.
You want soluble fiber in your diet now. Soluble fiber, besides feeding these boys here, it also does other things in the upper part with the hormones, like that first guy I told you about, right, who had insulin resistance.
So what's how’s he going to benefit from having more fiber in his diet? He's going to benefit because when he takes a teaspoon of inulin, or a quarter teaspoon of inulin, I should say, in a glass of water before his dinner, what happens is that it lines the duodenum with this very smooth layer so that that fiber is hiding the K cells behind the duodenum.
So they're going to produce less hormone that’s going to trigger that pancreas to produce a massive rise in insulin. You're masking it so that he's not going to get a big spike in his insulin. That’s why you want to eat foods with fiber in it.
You want to change your diet. Food must contain fiber; food must be natural; food must be real! Real food must be masticated, not drunk. Don’t drink your food; you got to eat it.
If you want the proof of it, then take your mixer and put some stuff into it—whatever you want, juice it, and then take it and put it in a saucer and look at it. Then I want you to take that same food and eat it, but don't swallow it. And spit it out into the next saucer, and you look at the two: they’re totally different.
You're not supposed to drink your food; you're supposed to chew your food because it changes the consistency. You're not supposed to cut all the fiber into slithering, so they become totally ineffective.
“Oh, I eat spinach; lots of fiber in it.” They just destroyed all the fiber by putting it through the machine. And there were no 11 outlets in the caves as far as I remember, so it’s totally unnatural, totally unnatural.
So there you go. So coming back to this guy, so in him also; so what type of fasting am I going to make this guy do? I'm going to make this guy do a different kind of fasting; I'm going to identify all this.
But he's going to do time-restricted feeding. Simple. It’s fasting still, but he's probably going to do—for this kind of guy, I’ll do 18:6, which is my favorite fasting for most people. If I just had to throw a dice on most people, it’s going to be 18:6 because I just think that that’s the best results I’ve had with most of my patients here in my office, but also from the millions that are doing it out in the world.
It gives the gut an 18-hour break when they're only consuming water for 6 hours. They're going to feed during that 6-hour window. During those 6 hours, I don’t have time to count the calories; all you got to do is eat real food—food that looks like real food.
It has to be real food—no processing, no artificial ingredients in it, no colorings, no emulsifiers.
But what's an emulsifier? What on Earth is an emulsifier, Doc? I don’t know; what's an emulsifier? "Yes, you do! You all eat emulsifiers!"
An emulsifier is like palm oil—no, palm oil... um, dishwasher!
Fancy, swallowing some of that! So what it does, it gets down in here, and it dissolves this; go—is an emulsifier. An emulsifier mixes oil and water!
So that’s why you don’t want emulsifiers; now all processed foods have emulsifiers. Why do they have emulsifiers? Because otherwise, your cookie will just all spread out.
Emulsifier keeps everything together—the oil and the water together. Your bread has emulsifiers in it, and it shouldn’t! Bread should only have three ingredients; instead, most bread today has at least 12 ingredients in it—most of those names you can’t even pronounce!
When you say polysorbate, what is polysorbate? That’s an emulsifier! Your ice cream? “Oh, I just have a little bit of ice cream every day.” That’s an emulsifier in it! That’s what’s keeping everything together!
Stop eating ice cream! So there’s a lot of... whenever you read “polysorbate” or anything that looks similar to “polysorbate,” those are emulsifiers; don't eat those things.
So coming back to where we were, so this guy is going to do 18:6. He’s going to drink water; he’s not going to put in here any estrogens or estrogen stimulators.
“Well, I don’t eat estrogens!”
Of course, you eat estrogens! “See, if you’re eating these days a lot of fish, they’re going to have estrogens in them!”
You’re going to eat plastics; anything that’s in plastics are estrogen receptor stimulators, and any colorings, any flavorings—they are all going to create an obesogenic microbiome.
Because they're going to affect your microbiome, including all your sweetness. So basically, I’m going to give a diet that’s going to be only whole food—18:6. Get your gut in order!
So that's this one I'm going to run on because I do have a lot more to cover here.
So the next guy that comes to me, he weighs 380 lbs, and he wants to lose weight. So I say to him, “Okay, what kind of fasting program am I going to give a 380 lb person? I'm going to run my tests on him, but if I just give him a diet, he's not going to go for it. I got to motivate him.”
You see, everyone needs motivation. That’s why I'm telling you if I measure your insulin levels, if I tell you you have hydrogen, if I tell you that you have a bad gut, if I tell you you got a fatty liver, you're far more likely to follow my diet than if I just turn around to you and say, "You know what? You should be fasting. That's it!"
So this guy, who has 380 pounds, I'm going to run my tests on him—sure, I'm going to run my tests and everything else—sure, I will motivate him. But my diet on him is going to be far stricter because he's got a long way to go.
So first of all, I'm going to tell him that this is what you need to do. You need to cut out one meal for one week. After one week, you're going to cut out your second meal, and you're going to start quickly going into one day—one meal a day only because he's got a long way to go!
He weighs 380 lbs; he needs to only weigh 200 lbs. So he's got 120 lbs to lose!
One meal a day for a week, maybe two weeks—he'll go through some withdrawal. I'll come to that in a second. Then after a few weeks, I'm going to say, “Okay, now three times a week, you skip that one meal.”
Also, when you skip that meal, now you're going to go to a 48-hour fast; you're going to do that three days a week. Rest of the time, you may have one meal only on weekends. I'll let you have two meals but within 6 hours—just on weekends.
So he gradually gets into that taper, but it's going to be very, very intense. After a month, I expect him to be ready to do a three-day water fast. You got to hit him hard and get him into that three-day water fast ‘cause he needs to do it and needs to get into it quickly.
So I do one month of gradually getting him into it, then after that a three-day water fast. You cannot go into a three-day water fast right away because you are not metabolically adapted yet.
Why on Earth does that mean? Well, this is what you’re going to do, young man: you're going to go to this drugstore and buy ketone sticks.
You can actually do a finger stick too for ketones, but I just tell him to do a ketone stick. And you’re going to motivate yourself by checking when you start making ketones.
‘Cause this guy really needs to lose weight! So what he’s going to do—he's going to check his ketones. So he wakes up in the morning; ketones are a little bit—not much—but he makes a lot at 12 o'clock onwards, and his dinner is at 6 o'clock in the evening. At 4 o'clock, he’s making a lot of ketones, hopefully.
So the more adapted you are to now changing from glucose to ketones as your energy source, the where do the ketones come from? They come from fat! So those ketones came from fat.
Basically, you’re urinating out your fat. So do you think he needs—he needs ketogenesis? Of course he needs to be in ketogenesis because he needs to get rid of the fat.
Ketones come from fat; ketones didn’t come because they broke down muscle.
That's why I like my diet plan so much more than some of the drugs because some of the drugs, you're going to lose fat, and you're going to lose protein—muscle mass as well.
When you're fasting, you do lose a little bit of muscle, but you’re losing mostly fat. If you’re producing ketones, you start producing ketones if you adapt to it slowly.
I, when I started eating only once a day, found that in the beginning, man! I’d wait till 2:00, 3:00 in the afternoon; I was still not making ketones! I got really frustrated, and after about a week or two, now I start making ketones at 3:00, then 2:00, then 1:00; then 12:00! Now I start making ketones; by the day 11:00 in the morning, I'm already making ketones!
So now I know that I am metabolically flexible. Who doesn’t want to be metabolically flexible? You have to be metabolically flexible; you are supposed to be metabolically flexible; you're designed to be metabolically flexible.
This guy better start making ketones; now quickly! And then he knows he’s losing the fat! So one month of gradually skipping meals, gradually eating only once a day, this guy needs to lose 12 pounds.
After one month, he’s going to start giving me a three-day water fast—he’s got to be ready for that! And I'm going to motivate him, educate him, pound him—beat him up if I need to! But three days water fast, he has to give me.
First day, he may feel bad. Even when you start fasting, you may go through some withdrawal—of course you're going to go through withdrawal!
But like I told you all before, this withdrawal has many components to it. One is that you're just a Pavlovian dog; you think it's time to eat and now you’re feeling nervous because, “I should be eating now,” right?
Number two is that you may actually be going through addiction. So now you’re going through true withdrawal!
How would you know that it’s real addiction? Food addiction, addiction to carbs, addiction to sugar. There are characteristics—there are about six different criteria that you go through. So I put that on another website.
Basically, you get cravings; it starts affecting your day-to-day activity. You cannot function; you cannot, because you just keep thinking about that all the time and you keep wanting to go, so it makes you dysfunctional!
A dysfunctionality that you develop. You know, these cravings are actual addiction. You know it’s bad for you, but you still do it. You know these sugars are bad for you, yet still do it—you’re an addict!
You knew it was bad for you; you knew it's interfering with your life and your health; you’re smart enough to know that, but you’re still doing it—you’re an addict! Just like an alcoholic.
You think he doesn’t know? Or a gambler, or any other addiction for that matter?
So if an alcoholic comes to me, you think I’m going to say, “Okay, listen, man, just have a little sip; that’s all?” No, none! None! You don’t give him a little sip of alcohol and say, “You know, you get over it now, take another sip at 2 in the afternoon.”
So if you think you're an addict to sugar—and sugar is addictive because it gets processed in the reward center in the dopamine, just like heroin! It's real; it’s a real addiction.
Then if you think you are that, then you need to take this very seriously! You just have to say no!
In the first few days, you will go through sweats; you will go through anxiety; you will go through some tachycardia! But you will not—you will not die! And you will not become hypoglycemic!
So the trick is to just get through it: put some warm compresses on you! You can't become hypoglycemic!
Which means low sugar? "See, sometimes what happens is you feel so bad; I was so drained." Then, "I had to go and eat some sugar, and then I felt so good after eating the sugar!"
Well, it wasn’t because you were low on sugar; it’s just because you got your next shot!
So you have to just say no! And to do that, you need partners around you or you or somebody that’s going to help you get through this!
You have to have a buddy! So that's why when I talk in the office, I talk with my patient, and I usually have their spouse with them or somebody because it has to be a teamwork!
You got to do this together or you're going to find a buddy! You're going to say, "You know what? You're going to do this with me; let's do this!"
"Oh, if you don’t want to do it with me, at least guide me and hold me back, you know?”
And just get me through this! After 48 hours, look! I put these alcoholics in the hospital, and I stick them in a room; don’t give them alcohol. Three days later, he walks out of that room; he’s fine!
Until somebody feels sorry for him and says, “Yeah, have some more.”
So don’t feel sorry; don’t give him back any candy; don’t give him back any sugar; don’t give him back anything!
What he goes through is new stuff—that’s it! So you’re going to be very tough on addicts!
So that's fine! He’s going to do a three-day water fast, and then he’s going to go back to eating once a day.
And then he’s going to repeat the three-day water fast every two weeks.
So do I ever just say, “Okay, now you’re not going to eat at all?”
I do! So I had a guy who weighed 400 lbs, and he had diabetes, high blood pressure, dyslipidemia. He was so bad, he had depression; he was feeling almost suicidal because his life wasn’t worth living. He weighed 400 lbs.
So I did the one-month entry, and then I said, “That’s it. That’s it! It's all over now! You’re not going to eat, period!”
In addition, I told him, “No, you're not going to die; you got at least 6 months of stored vitamins in your liver. You have enough fat on your body that’s going to last you at least 9 months; you're not going to die! Nothing will—you just need water!”
You need water; you need water, and you may need electrolytes depending on where you’re living. You know electrolytes don’t have calories, and you can take some electrolytes, right?
So he stopped. And do you know how many days this guy fasted? Take a guess—182 days!
Six months! He came back here, and I almost didn’t recognize this guy; he weighed like 210 lbs; his skin was perfect!
You know some people, they lose 115 to 80 pounds, and the skin is like all over, coming off, right?
You’ve seen that! In fact, some—I’ve seen patients who've been on drugs to make them lose weight, and because they also lose muscle, that beautiful sculptured face he had, 'cause they still have a nice face—the face was gone.
Now, it was skin over bone! Because he actually lost his facial muscles too; it was horrible! This guy didn’t lose facial muscles; he still looked great!
And his skin wasn’t flabby!
‘Cause I’m going to tell you something: when he did this fasting, he reabsorbed the skin as well!
‘Cause other times, other people, when they do it in other ways besides my fasting program, the skin—they come in here and they lift their arms up and it’s... it’s there!
If they do it my way, they don't need a tummy tuck because the skin also went in; the stomach also went in.
It's not that they come in; they say, "Oh my God, now look at all this, Doc! You need to cut this out and put me back together!” He looked so good!
Then shortly after that, I had another guy and he fasted for 56 days! Now mind you, I do keep in touch with these people—make sure that they're not doing anything wrong.
How well? What do you mean by not anything wrong?
'Cause if you're feeling lightheaded or dizzy, you have to take your blood pressure; if you have a high heart rate, you need to know why!
Are you dehydrated? I did blood tests on them every two weeks; I'll check the electrolytes. Make sure that the potassium's okay, the sodium's alright, that they’re not urinated.
Make sure that they drink lots of water, lots of water!
Why? Because the food contains water, and now you're not getting that water!
Number two is when your insulin level comes down, you lose electrolytes; you lose sodium!
Now that I've seen that patients should even do my regular fasting program, they start getting cramps!
How do I know that that's the sodium problem? Because I’ve measured their sodium levels and we have a problem! The sodium levels go down.
So why does it go down? Because when your insulin level is high, you’re holding on to salt as well, sodium. And when your insulin levels start coming down, you notice that these people who fast, they pee a lot!
They say, “You know what? I'm peeing more than I did before!”
It’s because you're getting a naturiesis! Naturiesis means salt loss!
As the insulin levels come down, you pee more. So with those guys, I always make them check their sodium levels, and then I’ll tell them to take a salt pill.
Salt is not really an enemy! You know, I’m a cardiologist, and the only time I restrict salt is in congestive heart failure patients—patients who are grossly fluid overloaded because salt holds on to so much water.
So I always hold back; I tell patients, “Listen, watch it; you don’t need to cut back on your salt! I think we should be on at least four grams of salt minimum a day!”
So with my large patients who live in a hot area, they go to work every day, and if they’re on this type of fasting, I will tell them to take a salt pill a day, and they feel fantastic!
So you can even buy these sachets of electrolytes, and I have no problems with you guys taking it whatsoever—electrolytes.
So you can take electrolytes; drink lots of water... and what else did I give him?
Um, basically, that’s it—those two things I gave them. And then I gave them MCT oil just to take away hunger, especially in the beginning. And also if they want, in the beginning, I find that just to help the ketogenesis come along a little, I’ll give them a teaspoon of MCT oil in the middle of the day, and it seems to keep them going for 6 hours more.
So they can fast a little bit longer. Why do I want them to fast a little bit longer in the day? I'll tell you why. Because when you then go out and exercise between 4:00 and 6:00 in a fasted state, all my buddies think I'm crazy telling you to exercise on in a fasting state.
"I should be having a meal," see, and then go exercise?
No, go exercise on an empty stomach! Go exercise in a fasting state! You’ll actually put on more muscle! You make more growth hormone!
Do you know what boosts growth hormone the most? It's fasting!
So one of the things to do is, you know, when you're approaching that end, and you're going to be breaking your fast at 6, and maybe at about 3:00, you start getting some, "I want to go eat!"
"I want to go into the gym or go do some HIIT or do some flow exercises."
I love HIIT! You know, high-intensity interval training. I love it! In fact, there are modifications of that that I tell people to do. If you don't have time to go to the gym, "I don't have any time to go to the gym!"
So what I do is very short, very rapid resistance exercises—very short, very rapid, and then rest 30 seconds, 1 minute, and then again, very intense, very rapid; maybe the knee highs on really fast—do about 50 of them!
And then just lie down completely; just lie down and then get up again—another 50, real fast, real fast, as fast as you possibly can, and then relax.
So that’s one! I can also do push-ups! I can do side things! There are so many exercises that you can do—resistance exercises!
So I do those, and I do that right before I break my fast; and I find that that actually gives me a lot more energy.
It's been shown to increase my mitochondria; it’s been shown to improve my overall muscle bulk. Positive nitrogen balance as well.
So with the fasting, it’s the lifestyle—it’s not just fasting. It’s drinking water; drinking alkaline water whenever possible; black tea, black coffee, black—um—green tea, some MCT oil, doing some HIIT in between; that’s really very helpful!
And those are the tricks that are going to get you through the fasting program much, much faster and much easier.
So with this guy, he fasted. So the other guy fasted for 53 days, I think it was, and he lost about 80 lbs!
It’s amazing. People, this guy is crazy, but it looks amazing, and it looks diabetes gone, blood pressure gone, no meds, fatty liver gone!
Right? So it depends who's asking me about fasting and how extreme I'm going to go with you.
So there are so many scenarios of fasting for everybody. Everyone's going to have a different one. So I just want to become metabolically more flexible!
Then, okay, do your 18:6! Now if you can’t do 18:6, is 12 hours enough?
It’s still better, yes!
Now look, there are other reasons why I do this. Today’s food is full of all these chemicals and everything else.
Well, if you just cut out one meal, that's one-third reduction in your intake of toxins! Just think about that! One-third reduction in your intake of toxins. You just did it!
You get rid of your snacks; that's even more than one-third because most of the garbage is in the snacks. So you're getting rid of all the snacks.
Snacks are so bad, but yet it’s so ubiquitous!
I mean, you know, I went to the hospital to make rounds over there and everyone in the elevator is eating—in the elevator, eating and drinking in a hospital!
Because we’ve just been—then you get into the car, and then you do it in your car as well!
Now, in order to be successful in your daytime fasting, you need to sleep 7 hours at night! You have to do that!
If you're not sleeping 7 hours and you expect your sleep, your fasting to work, it's going to fail! It's going to fail!
So you better start your sleep hygiene. And sleep hygiene starts in the morning! Get out! Look towards the sun first thing in the morning with the rising sun; get those red lights inside!
Because now you're turning on the switch—the switch for what? That tells you it's now daytime, and 12 hours later, I'm going to turn the switch off!
So if you didn't look at the sun, you're not going to get sleepy in the evening. You looked out there at the sun; you get sleepy in the evening! It sets; that cycle.
Gotta do 15 minutes of that every day! Plus, you’re going to get all your vitamin D and all that good stuff.
So it starts with that. In the evenings, you turn your lights off! LEDs? Terrible for you! Terrible for you! Get rid of the LEDs in the evenings!
I do not have LEDs in my home, I just tell you right now!
I have some in the kitchen, but I'm out of the kitchen by the evening time. Right? In the bathrooms, yeah, we got some; but the rest of my home, I have table lamps. I keep those regular incandescent.
No computers after 7:30, 8:00. I don't look at screens, even the phone; I keep it very far. I don’t sit in there, you know, playing with my phone for 40 minutes before I— I mean, for 40 minutes before I go to bed.
You got to turn the music on! You got to relax! You got to get ready for bedtime!
I finished with eating—done by 8:00! Then you'll get into nice deep sleep!
When you're sleeping like this, the way I'm telling you with the fasting that you do, you will make growth hormone!
I told you already, the number one improvement in growth hormone that I’ve seen is through fasting! The only other way you can increase growth hormone is to take shots!
Who wants shots? Right?
Or you have sex hormones; not a single patient that I've had whose testosterone level has not increased—not a single patient!
Because by midnight, when they do go to sleep, the testosterone's going to get better. And if your T levels are higher, you can do a better job with your fasting in the daytime—you will have more willpower to stick to your diet!
If you have sleep apnea, in the beginning, just go and get your mask! Just get it because it will make you feel better!
And then as you lose the weight, then you can chuck it! CU—you don’t need it anymore! CU—as you lose weight, your sleep apnea will be gone!
But in the beginning, if you have sleep apnea, and if you have no willpower, you have to get your sleep apnea mask, and you need to psychologically know it's just temporary. It's just temporary!
‘Cause who wants a mask forever? So I motivate my patient and say, "No, no, you're going to need this, but just for 3 months!" CU—
After 3 months, you're not going to need it anymore! And sure enough, they feel so good using the mask initially—they’re able to come off it!
So sleep apnea is really important; we get rid of that. Multivitamins—you can take your multivitamins when you are fasting!
So I tell patients, “Don’t worry about it; you can take it; you can't take multivitamins—they have no calories in them anyway.”
So I let them have that with MCT oil, fish oil—you take your fish oil.
Um, the supplements that I really, really like—my favorite ones, of course, for all cardiac patients: K2, vitamin K2, vitamin D3, magnesium, fish oil. If you have coronary artery disease, I give them all nines!
Yeah, these are my favorite ones; I'm just telling you about, right? And I give them tryptophan, especially those who are going to prolong fasting.
I give them tryptophan; that’ll help you with your fast as well; it helps you getting into sleep as well. Tryptophan gets converted to serotonin!
As your bacteria in your gut change, you will start making more serotonin because who makes the serotonin? It’s actually your gut bacteria!
So I give you tryptophan, which is a precursor to serotonin; you get the good bacteria coming in, you're going to make more serotonin. When you make more serotonin, you sleep better! Your memory is better!
You're all around; you are better with more serotonin in your body! Depression—I have seen depression go away with fasting!
I’ve just seen it—depression just gone! ‘Cause I do believe it’s an inflammatory condition in the brain.
And with those patients that are the most depressed, the more ketogenic I make them with the urine, the better!
Now, when I say ketogenic, I’m not telling you to go on a ketogenic diet! Ketogenic diet—you’re still going to eat 3 to 4 meals a day. But you're going to be on a high fat, and during that ketogenic diet, you’re going to be on 70% fat!
You know, it's not sustainable. I'm making you ketogenic through fasting—dietary ketogenesis!
Not ketogenesis through eating four meals a day and eating mostly fatty meals. You know, I don’t think that’s sustainable!
I've not had a single patient that has been able to do that. I've done it to maybe a few patients—a couple—but one of them was honestly very suicidal, and once he did this, he did turn around.
Actually, it’s the only thing that turned him around, and he went almost fully ketogenic and there was like 90% change in him!
He just turned around so beautifully then, and then he doesn’t have to stay on it forever!
We also did all the rest; I fixed his gut; I fixed his bacteria; I looked for leaky gut; we stay away from the foods that he cannot eat, and then he was okay after that.
Then he doesn’t have to stay on a ketogenic diet for the rest of his life! But to get him jump-started, we did do that!
So on some cases, we have to do that!
Other tips on how to do successful fasting?
Yeah, when you do eat, you must use all the herbs. And don't just so— I use a lot of cilantro, a lot of rosemary, a lot of tulsi—any herb that you can find!
I love cumin, right? I love turmeric; I do all that because when you're fasting, those things, they really help you! They help you to maintain your nutrition!
Also, you must pay attention to advanced glycation end products when you are fasting—more so than even before!
What does that mean? That means, “Okay, I’m only having one meal a day!” Now don’t kill the meal! So don’t overcook it!
Don’t make it brown; don’t high heat it! Don’t seal it; get—don’t grill it; don’t barbecue it because the more you do that, the more advanced glycation end products are going to create in those abnormal temperatures that are so high!
Don't fry it! So therefore, you’re going to make less advanced glycation end products in the food.
So when you eat foods that are steamed, poached—made in a slow cooker, moist heated curries—you are going to eat foods that have less advanced glycation end products.
Therefore, when it’s inside you, you’re going to have less inflammation; your joints start feeling better!
So do an experiment—don’t start fasting yet! Just do this: go onto a diet where you’re not killing the food!
All processed food is killed because they put it in the oven at very high temperatures. Even milk is pasteurized—high flash pasteurization, high temperatures creates all these advanced glycation end products.
So just to give you an example, all processed foods have advanced glycation end products. But that’s fine, you blame them for doing it and giving it to you, right?
But you’re doing it yourself in the kitchen! But nobody has told you about that!
Has anyone ever told you about advanced glycation end products at home? “Oh, yeah, I bought this organic, and I bought this chicken, or I bought this grass-finished New Zealand lamb; Doc told me this is good for me.”
And then you killed it!
You killed it by blackening it! And then you expect to feel good?
No! So what do advanced glycation end products do? They create reactive oxygen species in you; they stimulate nuclear factor kappa, and that causes inflammation in your body—premature aging as well.
So on the one hand, you’re trying to do fasting, and on the other hand, you're eating that one meal a day; you're ruining that one meal a day!
So I’m saying that you got to do the whole thing! If you want to be successful, because if you're going to kill that food and eat it, you're going to feel lousy the next day!
You're going to have achy joints; you're going to have a little bit of mental fog, ‘cause you just created inflammation from that one meal!
Now you’re going to stick to your diet; you want to fast!
Well, then what you do—what you put in your mouth on the day that you're eating must not be killed food!
It has to be good food—whole food!
Use your slow cooker, eat fermented foods, steam your food, make it into a curry, or in a pot—make it at temperatures that are water—water temperature 100 degrees, can't go higher than that!
Get rid of your air fryer; don’t barbecue right now; don’t blacken your food!
Now, when you do your fasting, you’re going to not only feel better; you’re going to get the benefits of fasting too!
You can do your fasting! So watch what you’re putting inside you—your advanced glycation end products!
It’s not just sugar that connects to the protein; it’s also the fats that connect to it!
Number two: no vegetable oils! So when you do eat, no vegetable oils ‘cause they create advanced glycation products.
And the third thing is when you are fasting, do not eat fruit!
So I had another guy the other day; he was eating two meals a day, and the second meal is just fruit! I just sit down and get a whole plate of fruit only!
I said, “What are you doing?”
‘Cause he thought it was healthy, and all his neighbors thought it was healthy too!
No, it’s not healthy; fruit is overrated! Now, if you ate a plate full of vegetables, I’d be very happy!
But fruit is fructose, and fructose causes leaky gut, causes fatty liver, causes insulin resistance!
It’ll make your mental fog also worse because it causes metabolic endotoxemia!
You want to lose weight; you want to become healthier? Just get rid of the fruit!
You can have fruit later on when you are in the perfect state of health. I reintroduce a little bit of fruit into my diet only in the last couple of years.
But how much fruit do I have? I have about... oh, this other guy came and said a lot of blueberries. I eat a lot of blueberries; I said, “How many blueberries do you eat?”
He said, “About 20 to 30.”
I said, “You crazy!”
How many blueberries are you supposed to eat? Five, six, one blackberry in it, and then two raspberries in a small bowl of Tif—that’s what I ate!
That’s it! That’s all you need! A couple of raspberries, a couple of blackberries, and just about five, six—maybe seven blueberries in my keer, and that's it; I'm done!
So just watch what you’re eating because you’ll be able to fast better if you watch what you’re eating.
Yeah, and also when you do this type of eating, you’ll not be hungry afterwards!
Otherwise, if you eat the wrong stuff, you’re going back in the kitchen 10 hours later; or you’re torturing yourself because at 10:00, you’re going back to the kitchen!
Just don’t do it; eat right; make this a real thing!
So eat right, fast, make your own foods; don't kill it; don’t buy readymade stuff!
Be sure that you’re getting all minerals. I forgot to mention minerals; minerals are really, really important!
So find yourself a nice mineral supplement. All of you must do it—a mineral supplement! You must do it because there’s not enough minerals in our food!
So you must buy minerals—multiple different minerals in it. Just get any good preparation that’s good for you, that you like—you must take that!
I forgot to tell you about that earlier!
Okay, so yeah, they’ll have... there’s a whole bunch of different varieties! But there you go!
Well, I'm going to stop because it's getting really late, but I’ll take a few questions!
So, answer the first part. The first part: it depends what your goal is again. You see, now, looking at you... I mean, you're not obese; you're not overweight.
If you're not trying to reverse diabetes; you’re not trying to, uh, you know, you don’t have cancer—you should be doing more prolonged fasts! No more than three times a year, really!
You don’t need to do more; you think four times a year? It’s even maybe excessive! Yeah, you’re probably on the opposite! And if you’re tolerating it well, there’s no nutritional deficiencies in you; your electrolytes all look good; your blood work all looks good, then I don't have a problem with it!
That’s right! Now if you have irritable colon syndrome, H, you have a bad gut and you have constipation, so you only go every other day or third day—then I give them magnesium citrate every day because all of a sudden they get good!
‘Cause to get good bowel flora in your gut, it needs to move!
It’s just sitting there—the bowel flora is bad! So I want your flora, your microbiome, to be healthy so it will give you some of that to get you moving!
And then the autophagic question is a great one.
Okay? To get into autophagy, the biggest stimulation for that has to be low insulin levels! So you have to be fasting, and you gotta fast at least 24 hours for that!
Ketogenesis also stimulates autophagy! So the best—you’ll notice that you go into autophagy on average between 24 and 36 hours! That’s when you’re going to maximum!
No, I mean, it’s easy to get into ketosis because you get the strips.
So there’s no strips for autophagy! No! So a surrogate for that is ketosis!
Okay, if you’re in heavy ketosis—and by the way, I lost 45 lbs on the keto diet. I completely agree with you!
Yeah, the reason we have the ability to go into ketosis is not so we can do the keto diet! It’s said that we don’t die if we haven’t eaten for three days!
That’s right! And in order not to die, you gotta become stronger, better, more resilient!
And what makes you stronger, better? More resilience—hesis! Hesis!
We didn’t even talk about hesis! Hesis means a stress on your body! The biggest hormesis you can do on yourself is putting yourself into a ketogenic state where you’re metabolically flexible!
Other things: heat, intense cold, infrared sauna—these are all forms of hesis! It’s a stress on your body that you're putting yourself into!
So that’s why I like infrared sauna! If you guys can afford it, you all should do an infrared sauna! It’s amazing stuff!
So a cold emotion—I don't do; I can’t do it myself, so I don't tell anyone to do!
Yeah! Because 80% of this population right now in the United States has metabolic syndrome—80%!
That means just think about it: 3/4 of you in this room have a good chance that you go into a fatty liver!
That's terrible! You should not have a fatty liver!
So fatty livers have become rare! And worse! Worst of all, children! 80-90% of them now have fatty liver because they get up in the morning, and the first thing you're going to give them is going to give them cereal!
And then you’re going to say, "Good boy, now take some orange juice!"
And then you're going to pack him with another fruit to take to his school and all that!
We’re destroying the kid! And then you wonder why the IQs are going lower and lower and lower!
Excuse me? So fatty liver is terrible! No, it’s again everything we’re doing to ourselves!
Yes! And I think that your portions have to be nice and until you’re happy. Look, nobody’s going to eat that much.
So I don’t get into all that! Look, if you like rice, if you like potatoes, I have no problem with that!
Because rice and potatoes have glucose; they don’t have fructose!
Who’s your real enemy? It's fructose!
So because it’s mostly—what is starch? Starch is just glucose, but a whole string of them; 100 pieces all stuck together, H!
And you want to make them resistant starch; that’s the best way to go!
So that when you’re nibbling at them, when your body is nibbling at them, they don’t have multiple places they can digest all at one time!
So the glycemic index becomes lower as well.
So that’s why I like resistant starches! So I’m not going to restrict that!
So if you want a whole nice big sweet potato, that’s fine!
You want a bowl of rice, that’s fine with me!
So don’t resist; and you'll know yourself! You start eating resistant starches: you'll notice you won't gain weight!
‘Cause remember, what’s also metabolism? Your body is that microbiome! When you fix that microbiome by eating the resistant starch, your microbiome changes!
Guess what? Also changes: your metabolic rate!
Your getting better bacteria; your short-chain fatty acids from your colon start going up!
Short-chain fatty acids are anti-inflammatory!
You also keep your weight down; your obesogenic microbiome changes—the ratios of all of them start changing!
So it’s not just, you see—people are too monocular looking at, “Oh, yeah, he’s still eating that potato!”
But it’s a different kind of potato now; you’ve got changes in your gut bacteria!
You will notice that you will actually lose weight! You will actually lose weight!
Okay? So milk chocolate has too many—too much sugar in!
Okay? So 85 or more is fantastic! And what is cacao? What is cacao? It’s all soluble fiber!
So why is chocolate so helpful for you? Yes, you got polyphenols and all that!
But you know what it is? It’s got a lot of soluble fiber in it!
So I love chocolate; I think it's fantastic!
But don't eat a whole piece—just, you know, two little blocks! You're done! You're done!
Two little blocks! Yeah! And you don’t have to have it after food; you can actually have that even before your food!
You can have it when you come home!
Yeah! Yeah!
If you're going to have anything sugary, if you’re going to spoil yourself and you’re going to have a dove or something like that, have it at the end—after dinner!
Okay? That’s the best time to have anything sugary—is right after your dinner!
Okay, well thank you all very much and have a good pleasant night!
Thank you! Thank you!
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