肾上腺疲劳视频的真相/乔尔·罗森博士

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乔尔·罗森 (Joel Rosen) 博士：欢迎回到压力较小的生活的另一个版本，我们向疲惫不堪的成年人传授肾上腺疲劳的真相，以便他们能够迅速恢复健康。我为我们的下一位客人感到非常兴奋，因为我一直在墙上看着他从原来的位置发展到现在的位置。现在。Ben Azadi 的使命是帮助 10 亿人，我当然相信他能够做到这一点。他希望他们过上更幸福的生活。

他是三本的作者，不仅仅是三本，而且很快就会成为四本畅销书的作者。他已经拥有完美的健康手册、间歇性禁食备忘单和睡眠的力量三者。他一直是间歇性禁食和生酮饮食的首选来源。他被称为健康侦探，因为他调查功能障碍，而且他不教育医疗补助，让蝙蝠的身体恢复正常功能。所以，Ben，非常感谢你今天来到这里。

 

本·阿齐迪：乔尔·罗森博士。我很高兴和你在一起，兄弟。

 

Joel Rosen 博士：是的，我也是。所以你知道吗，就那些不了解你的故事的人而言，你为什么不给我们一个洞察力，在记忆巷中漫步，了解你自己的健康挑战，以及你为什么开发酮营，以及我们从那里走。

 

本·阿齐迪：当然。所以我来到了一堵墙。我的父母来到美国，他们在 70 年代移民到这里。我的父母来自伊朗，在 1970 年代移民到这里。然后我很幸运地出生在美国，佛罗里达州的迈阿密海滩。我遵循标准的美国饮食，也就是愚蠢的美国饮食。这导致我变得肥胖，而不仅仅是身体肥胖。但同样在心理上，我发现自己还是个十几岁的孩子，在错误的人群中闲逛，吸毒，沉迷于糖和电子游戏以及毒品和酒精。

我在成长过程中几乎被留给了自己的设备。所以这真的表现在非常糟糕的健康状况中。这转移到了我的成年期，在2324岁的时候，我发现自己很沮丧，有自杀倾向，迷失在生活中，当时我体重250磅，这是在2008年。我想放弃生活，我厌倦了伤害，我不知道从哪里开始。我从来没有研究过营养学，也从来没有锻炼过。那时我正在处理一个糟糕的分手。我每天都在哭，我只是很沮丧。我什至多次上网寻找结束生命和痛苦的选择。但谢天谢地，我从未经历过。因为每次我想到这样做的时候，我都会想到我的母亲，我阻止自己去追求那个。所以我知道我需要弄清楚事情。还有我的一个朋友，实际上，我的两个朋友，他们是 Ronald 和 Carla 是他们的名字。他们递给我一本书，他们说，读完这本书，我认为它会对你和你正在处理的事情产生很大的影响。所以我读了这本书，这是一本了不起的书。这导致了其他书籍。这导致了我从未知道存在的整个世界，我开始阅读像韦恩·戴尔博士和鲍勃·普罗克特这样的作家的书。

还有厄尔·南丁格尔和吉姆·罗恩。还有托尼罗宾斯，就是这些了不起的、令人难以置信的人，他们在经历了低谷之后在他们的生活中做出了伟大的事情。Jolla 第一次帮助我掌控自己的成果。我说我负责。大声说出这些话的感觉真的很解放，因为几乎不可能感到有责任感并说你有责任感，但仍然怨恨和愤怒。所以我取得了所有权。那一刻，我成为了未来的胜利者，成为了命运的牺牲品，不再是历史的牺牲品。所以我开始实际锻炼，吃得更好，思考更好的想法，我们将在这个播客中介绍。九个月后，我从 250 磅减到 170 磅，我的体脂从 34% 降到 6% 终于雕刻出了一个体力、体力的六块腹肌，

这就是真正让我开始进入健康领域的原因，后来成为一名私人教练，开设了一家 CrossFit 健身房并出售了一家 CrossFit 健身房。然后我学习并获得了健康教练的认证。正如你之前提到的，我开始写这些书。这就是让我开始进入健康领域的原因。直到 2013 年，我才开始从事这个健康事业，如果你想把它从爱好称为目的。那是我父亲和我最终在 2013 年生病的时候，他患有二型糖尿病。正如你所知，不幸的是，这是一种生活方式疾病，通过药物治疗，但我并不真正了解这种疾病。我真的相信对抗疗法医学和传统医学。我父亲最终遭受了严重的中风，导致他瘫痪，并且无法移动他的整个右侧。我是说，他在病床上躺了九个月。那是一段非常艰难的时间，在 9 个月的时间里探望他，看到他的情绪低落，最终于 2014 年 8 月 12 日去世。当他去世时，这给我带来了很多问题，你知道，为什么我父亲必须经历这个我不停地带他去看医生。

我买了他们让我给他买的所有杂货，他最终失去了生命。为什么这会发生在美国和世界上？为什么？外面有那么多生病的人。所以我找到了问题的答案。而答案就在人体内。如您所知，只要我们消除干扰，身体就有能力康复，我们将讨论如何使用酮来做到这一点。但我现在知道，我在全世界分享的信息是我本可以挽救我父亲生命的信息，如果我将它应用到他身上，他今天就会在这里。但我也知道，我被赐予那座山是为了让我向世界展示这座山是可以移动的，我相信，人体是不可思议的，它是可以治愈的，只要你找出那个干扰，去除干扰，就让那与生俱来的智慧、那内在的位置发挥作用吧。所以这就是 keto 营地的使命，即教育和激励 10 亿人向他们提供这些信息。

 

乔尔·罗森博士：这是一个很棒的故事。非常感谢你的分享。而且我认为重要的是我们作为从业者自己是脆弱的，这样人们才能理解我们理解他们。最终，这一使命得到了履行。所以正如你提到的几个术语，本，一个是精神六块腹肌，一个是精神肥胖，而不仅仅是身体肥胖和身体六块腹肌。

所以我知道心态是你恢复策略的重要组成部分。但我想有两个问题是，你是什么时候意识到在你自己的治疗过程中，除了知识和信息等之外，心态的重要作用是什么？让我们从那个开始吧。

 

Ben Azidi：是的，这也是一个重要的问题，因为我相信你必须在运动之前运动。所以我很高兴我们从这个开始。直到我转型几年后，其实，两年后，我的自我形象终于适应了我，真正觉得我是一个瘦人，不再是一个胖子了。在我完成转变之后，花了两年时间。我很好奇，为什么要花两年时间才能做到这一点？然后我开始研究 Maxwell Maltz 博士写的这本书，叫做 Psycho-Cyber​​netics。他谈到这个自我形象，根据你的自我形象，你在生活中只能得到尽可能多的结果。他谈到了他是如何成为一名整形外科医生的。

他曾经为那些有大鼻子、大耳朵、畸形的人做手术，不管是什么。而大多数患者在21天内，感觉不同。他们觉得自己像一个不同的人，他们感觉像那个有新鼻子或新鼻子的人，不管他是什么，但还有一小部分人几个月甚至几年后仍然觉得丑，他们仍然觉得这种形式，即使他们经历了手术。那是因为他们的自我形象仍然被认为是那样。它真的很吸引我，因为我觉得我仍在破坏自己。我很瘦，我有六块腹肌。但我并不觉得健康，我仍然觉得我是那些身体不适的人中的一员。所以我想探索一下我的想法。我想探索如何改变这种自我形象。我了解了范式，这就是众多习惯，我们只是在做一个自动驾驶潜意识正在做的事情。这真的是基于我们生命的前七年，我们所有的经历，以及我们的成长经历。我想打开它。所以我开始研究鲍勃普罗克特。我意识到并发现研究表明，人类平均每天思考 60,000 个想法。

这些想法中有 90% 与前一天的想法相同。这意味着大多数人不会产生创造性的想法，除非他们经历了某种灾难或有意地实践它。很多人都在想消极的想法，这种想法，我想为自己改变。所以我相信当你开始改变你的想法时，你就会改变你的生活。韦恩·戴尔博士说，当你改变看待事物的方式时，你看待事物的方式也会随之改变。所以我开始关注自爱。我做了自爱的做法，直到今天我仍然这样做，肯定和感激。你知道，我相信感恩和爱是你拥有的两个最大的治疗师。

我见过很多人，我相信你有乔尔，他们服用正确的补品，做正确的饮食，他们在锻炼，但他们的身体里有这种怨恨和仇恨，你无法治愈有仇恨的身体。所以对我和那里的听众来说，自爱和感恩是真正开始练习的基础，然后当你应用 Akito 的补充剂时，无论它是什么，它都会自动升级。所以这就是心态中的一点自我形象。

 

Joel Rosen 博士：所以，非常重要，Ben，你知道，这是理所当然的事情之一。有时它是大便，最终，它甚至不是它，但是当我拥有这些时我会感觉更好时，我会等到正确的时候。我会等到我爱你所有的你的小青春，不管是委婉语还是你的小话，但我喜欢准备好的射击目标，因为如果你即使你是有道理的，生活的不公平，我的教养很糟糕，我的基因不好，我有所有这些暴行，你是有道理的。

你是对的。但是，如果你说你正在把你的锚钩住，它不会为你服务。所以我喜欢那个。到目前为止，非常棒，非常棒的信息，让我们深入了解酮症阵营，然后你是如何从理解你必须自己做的精神和身体上的变化开始的，并且在身体发生两年后精神上发生了变化，现在你“在您的工具包中重新收集所有这些新工具。keto 是如何进入您的工具包的？

 

本·阿齐迪: 是的，所以我还是很好奇。多年后经历了我的转变，我仍然觉得我没有，我有，我没有达到最佳健康状态。我仍然感到午睡迟缓。虽然我很瘦，但我一直在锻炼，但我并不觉得我通过 Seiler 健康来了解细胞健康。所以我探索了不同的营养方法。我读过《中国中国研究》这本书，你知道，它写得不好，如果你真的能读懂研究，但我当时不理解研究。所以我被中国研究骗了。然后我成为了一年半的严格素食者。而且，你知道，一开始，这很棒，我取得了一些成果，并且从最初的几个月中受益。但在那之后，我只是慢慢地衰落了。但我把自己放在一个教条的盒子里，我告诉我所有的朋友和家人，就像你要拯救世界和拯救一样，你很健康，必须以植物为基础，你知道，以植物为动力，标签什么的。所以，大约一年半之后，我意识到，好吧，这对我不起作用，我觉得我的荷尔蒙不稳定。我做了一些测试，证实我的荷尔蒙不稳定。

然后我在研究纯素食方法、生酮饮食和间歇性禁食之外的研究后发现，这是在 2013 年。我认为这很有趣，你知道，酮症。从技术上讲，酮不是一种饮食，而是一种代谢过程。我们所有的祖先都经历过一段时间，他们处于酮症、他们的环境并强迫他们进入。所以我很快意识到，我们天生就会经历酮症的一段时间，然后将其弯曲为酮症，因此，这本书 keto flex。所以我决定全力以赴地使用酮并给它一个很好的机会，然后测试我的葡萄糖和酮。

那是条带超级昂贵的时候，因为它不受欢迎。但后来我注意到我的能量水平，提高了我当时在 CrossFit 健身房的表现，提高了我的思维清晰度，我感觉真的很好。我开始真正了解细胞层面的健康。这就是我的一切开始的地方。一路上我学到了很多东西。我一直在做 keto 并教它七八年。所以我犯了很多错误，还有很多方法可以正确地做到这一点。是的，我们很快就会谈论那个狗屎。我确定。

 

Joel Rosen 博士：是的，不，那是，这很有趣。我喜欢永远拥有你所教的东西的想法。而且，这就是你正在做的。我认为，在某种程度上，我们都这样做，这样，你就有了诚信。第一，对吧？你不只是告诉其他人去做。就像我讨厌一个破产的理财规划师，或者一个身材走样的医生，你知道，对，无家可归的房地产经纪人，你必须有诚信。我喜欢你自己做。你会发现什么对你自己有用，并明白每个人都是一个独特的体重，即使它可能对你自己有用，但对其他人可能不起作用。但理解这里的原因。所以就你提到的破坏和现在而言，让我们进入酮。

让我们谈谈是否有人想要这样做。你提到这是一个代谢过程，而不是饮食。最终，我们被编程和设计来经历禁食、饥荒和大量疾病。你能不能再详细说明一下，这样理解的人哦，所以不仅仅是吃所有高脂肪食物，不吃碳水化合物和油炸的东西，但归根结底，这是我身体设计的一个生理过程？也许对此有更多的了解？

 

本·阿齐迪：当然。是的。所以当我们观察身体时，我们知道身体内部大约有 70 万亿个细胞，给或取几个，对吧。因此，在这 70 万亿个细胞中，只有两种燃料选择，细胞燃烧葡萄糖、糖或燃烧产生脂肪的酮。当细胞像糖燃烧器一样卡住时，它只燃烧糖，只燃烧葡萄糖。

这不是一种有趣的生活方式。这就是我肥胖时的生活方式。你怎么知道你的细胞是否粘在糖燃烧器上，或者这是一个简单的迹象？你能不吃饭吗？或者当你不吃饭时感觉很棒？您是否感到饥饿 当您的细胞被困在糖燃烧器上时，您是否需要每两到三个小时进食一次，您需要每两到三个小时先吃一次葡萄糖。你必须到处吃零食。

而且你知道如果你多年来一遍又一遍地这样做，你会消灭肾上腺，因为你是葡萄糖和胰岛素的癌症高峰，它会回落，你有这个过山车，它需要它对肾上腺的影响。所以当我们谈论燃烧葡萄糖的细胞时，我喜欢给一辆卡车做类比，一辆大型麦克卡车，在街道上飞驰，所有这些烟雾都从这辆卡车的排气管中喷出，嗯，那辆卡车不会健康。对于周围的环境，所有这些烟雾都会烧毁其他汽车，你知道，弄脏穿过树木的道路，这对那个环境来说是不健康的。

当你的细胞被困在糖燃烧器中时，它对你的细胞环境不健康，如果你愿意，它会产生大量的细胞毒素、细胞副产品、细胞烟雾。现在，如果我们可以教你的身体使用酮和脂肪来代替，我会将其比作一辆特斯拉在街道上巡航，对周围环境来说更清洁，对你的细胞环境来说更清洁。这就是燃烧糖分和燃烧脂肪的区别。现在我们快进到 2021 年。我们在 Google 博士上进行快速搜索，我们将获得超过 1 亿条关于什么是酮饮食的结果。所以这是一件好事，因为人们正在寻找它。但这是一件坏事。另外，因为人们得到了错误的信息。

正如你所说，乔尔。是的，你可以吃一大堆培根、脂肪、奶酪和腐臭的脂肪，严格来说会导致酮症。但是你身体健康吗？你在治愈新陈代谢吗？你真的在减少炎症吗？答案是否定的。因此，如果您以正确的方式进行酮症治疗，并且在正确的时间段内保持这种状态，并开始前后弯曲并实现这种新陈代谢的自由。这就是我所说的。这就是我们在这里谈论的内容。我 keto Canvas，以正确的方式做，我称之为干净的 keto，然后在你需要做的时候做它，然后从它那里弯曲出来。我认为我们不应该像我们的祖先在有机会时没有留在酮症中那样停留在酮症中。他们向外弯曲，然后又回去，他们向外弯曲，我又回去了。这就是魔法所在。它创造了和谐姐妹创造了这种适应。当你强制适应时，好的风格会变得更强，而坏的细胞不会适应。

 

乔尔·罗森博士：是的。我认为这很关键，Ben，人们可能会在健康状况改善之前寻求减肥。首先，它们会充满或不完全充满酮，并且会有脏酮，或者他们不会考虑减少废物对其余细胞的影响。然后他们会开始 嗯，从健康的角度来看，有哪些恐惧或担忧，如果有人做错了，他们只是做了一个肮脏的酮，他们不知道他们的部分控制？

还是两餐之间的时间？或者有多少绝对碳水化合物？或者他们获得了多少绝对蛋白质，但是他们认为自己在做酮类第一的行为可能会导致自己陷入困境，有什么陷阱呢？第二，一般来说，当他们不这样做时会面临哪些挑战？对，从健康的角度来看？

 

Ben Azidi：是的，这是一个重要的问题。所以你已经说过了，你知道，接近 keto，只是为了减肥。这是一个糟糕的方法。是的。酮是减肥和减肥的好工具。然而，身体不是这样工作的。如您所知，我们不是为了健康而减肥，而是为了减肥而变得健康。那么你如何获得健康，你可以减少炎症，特别是细胞膜炎症。所以一些陷阱将是肮脏的酮，吃错了实际上比糖更糟糕的脂肪。这就是原因。去年我在我的酮营播客中采访了几个人，Brian Peskin，他写了这本书，PEO 解决方案，他是麻省理工学院的研究员。

然后还有 Kate Shanahan 博士，他撰写了深层营养和脂肪燃烧修复方法。当科比·布莱恩特在洛杉矶湖人队时，她曾是洛杉矶湖人队的营养师。他们都专注于这些植物油以及它们的炎症程度。根据他们的研究，对吧？他们说，如果你看一个每天抽两包烟的人，在大约 28 年内，这个人在这 28 年内患肺癌的几率大约是 16%，1，6，然后将其与吸烟的人进行比较每天都吃这些不好的事实，这些植物油，我会给你一个完整的清单，但是那些每天都吃这些坏脂肪的人，28 年来，他们患上任何癌症或心脏病的几率大约为 86 %。这是荒谬的，因为身体不能使用这些腐臭的脂肪作为能量来源。

他们聚集了受体位点，这些位于细胞上的完整膜蛋白，这些蛋白非常重要，就像你在我的播客中解释的那样。 DNA 并帮助一切运作。如果你在这些受体部位有炎症，那么你的荷尔蒙不会变得低效。养分进不去，氧气进不去，就会出现功能障碍的症状，但症状不是问题，症状可能与问题相去甚远。我所看到的一些研究表明，这些坏脂肪会在 6 到 12 个月内造成塞勒膜炎症，这意味着您今天就可以消除它们。而且在淘汰后几个月你仍在处理它。

所以这里是坏脂肪。我希望你的听众能把这些写下来。菜籽油、玉米油、棉籽油、大豆油、葵花籽油、花生油、大米、麸皮、油、葡萄籽油和红花油。那些是炎症脂肪。现在有两种可能是健康的，只要它们是有机的，冷榨的红花和向日葵只要以正确的方式加工就可以是健康的。但那些是坏脂肪，你的身体无法燃烧它们。你可以通过运动来燃烧糖分，但你不能燃烧那些脂肪。

 

Joel Rosen 博士：是的，很棒的信息。而且你知道，就你所知，那个灯泡甚至警报有点晚了，很多人去Whole Foods，他们会去准备食物。如果您查看成分，它们都是部分氢化植物油，它们将带来重大挑战。

但是还有其他挑战让酮变脏吗？然后，如果有人我猜他们会做哪些事情来帮助他们过渡到生酮生活方式？那么这有意义吗？

 

本·阿齐迪: 是的，确实如此。是的，有几件事。所以在书中，我已经出来了，我谈到了这个第一，电解质将是非常重要的，尤其是前 14 天。原因是当你在不吃生酮的情况下吃东西时，你吃了一大堆碳水化合物，美国人平均每天吃大约 300 克碳水化合物。这对增加葡萄糖和胰岛素有什么作用，然后你还保留了大量的水分？所以那个吃碳水化合物的人，他们会感到腹胀，他们有气体，因为这个过程，他们有胃病。但是现在你正在做更多的低碳水化合物、酮、更高的脂肪、更高的蛋白质，会发生什么？嗯，你会减轻很多水的重量，这太棒了，你会看起来更轻，你会感觉更轻，但是在这个过程中肾脏实际上会排出电解质，因为胰岛素现在会下降。所以你会失去很多电解质。

我在书中称这种电解液倾倒。因此，我们希望非常勤奋并始终如一地补充这些电解质。你可以服用优质的海盐，我用的是真正的盐，我也配制了足够的配方，想出了一种叫做酮锦鸡尾酒的配方，这是每天早上特别是前 14 天做酮，每天早上，有 16 盎司水、两汤匙苹果醋、一茶匙塔塔粉以补充钾，然后是几撮海盐，确实可以补充您的电解质，但它也有助于您知道的肾上腺，所以也许服用矿物质补充剂也是个好主意。这是第一件事，第二件事是现在你要吃更多的脂肪，希望是健康的脂肪，你需要分解脂肪，而分解脂肪需要胆汁。

我是说肝脏，我们用药物、酒精、加工食品和毒素毒打了她。所以现在大多数人的肝脏会产生缓慢的胆汁，这种淤泥不能分解事实，也不能帮助你吸收维生素 AD 和 K，这会导致人们对酮症感觉像废话，尤其是在开始时。所以我们想支持那个肝脏。也许服用牛胆汁补充剂可能会很好，但也要多吃苦味剂，肝脏苦味，蒲公英绿色，姜，有机遮荫咖啡，苹果醋，朝鲜蓟，迷迭香，酸橙，罗勒，这些都是帮助刺激胆汁分泌，对于任何刚接触酮的人来说，这将是两个关键，即使你对酮并不陌生，如果你正在挣扎，你结合这两个技巧，这将是一场游戏——给你换。

 

Joel Rosen 博士：是的，这些真的非常非常棒。只是为了满足我们为您的播客所做的采访。我们还讨论了 Coleen 和肌酸在遇到甲基甲基化挑战时帮助修复细胞膜，因此利用您的 B 族维生素，无法将叶酸转化为完全或无法吸收您的 B 族维生素，或者拥有所有这些毒素您之前提到过，并且首先面临微生物挑战。

甲基化的主要功能之一是使胆汁流动和浓缩。所以，这真的很关键。那么至于我们怎么做，那么你喜欢吗？我们如何确保与我合作的很多客户，我们教他们，他们有我们有一些策略，但最终，如果你开始测量你的血糖水平，你会看到一个数字，然后你开始看到一个酮数字，也许会带我们了解我们正在寻找的事物的起源以及如何最有效地实现所有事物的平等。

 

本·阿齐迪：是的。因此，在 keto flex 一书中，我概述了我真正掌握 keto、禁食和禁食策略的四大支柱。所以第一支柱叫做适应。因此，教您的身体适应变胖需要大约 14 天的时间。你是怎样做的？好吧，我提到了生物，我提到了电解质中的盐。我在书中写的另一件事是我从我的导师 Daniel Pompa 博士那里得到的二到二规则，前 14 天每天都想达到这些标记。所以前两个是两汤匙橄榄油或鳄梨油。第二种工具是两汤匙椰子油或 MCT 油。第三个工具是两汤匙草饲黄油或草饲酥油。最后两个是两茶匙海盐。

那就是你没有一次坐下？这是一个常见的问题，我一整天都会问你烹饪的食物等。但如果你回答了这个问题，它就会教会你的身体开始利用脂肪酸而不是葡萄糖作为燃料。因此，您可以绕过可能出现的症状，例如酮流感，这实际上只是碳水化合物戒断症状。所以这是一个需要遵循的重要规则。那就是我会从那里开始的地方。同时，你还想看看使用应用程序来跟踪你的宏，特别是你的碳水化合物，我并不真正关注卡路里，而是一开始的碳水化合物。所以天文台是一个很棒的，我在我的书中写过它们，但是那里有一大堆免费的，你想逐渐减少你的总碳水化合物，使其低于 55，当天的总克数为零。同时，你想将这些脂肪从那个增加到两个到两个规则。

如果你这样做，它应该是一个 7 到 14 天的方法，然后你可以测试你的葡萄糖和酮以及你想看到的，嗯，有三种测试酮的方法，β-羟基，丁酸盐，在血液中发现，这通常是金标准 BHB。bhp 的独特之处在于，它可以穿过血脑屏障，大脑可以将其用作燃料来源，有呼气酮，也就是呼气中的丙酮，然后是尿中的乙酰乙酸。我不喜欢测试尿片，因为当身体有效地使用酮时，它不会从尿液中溢出。它可能会给你一些错误的读数。所以我会排除尿液，呼吸通常没有米是不好的。

但是我喜欢一种叫做感觉的好方法，但我将专注于血液，因为它是最常见的。假设您现在正在测试您的葡萄糖和酮体。如果你的血酮达到 5 点或更高，你就处于酮症状态，你实际上是在燃烧脂肪。与此同时，你想看看你的血糖。如果你已经禁食，而你认为​​它在 70 到 90 之间，如果你达到这些数字并且你的协议运作得很好，

 

Joel Rosen 博士：这是很棒的信息。所以你不建议，直到你有 14 天下来，你正在做 222 天和 2 天，慢慢地将你的碳水化合物控制在 50 以下，直到那时才开始测试葡萄糖和酮。

 

Ben Azidi：是的，我的意思是，如果你愿意，你可以，但很有可能，除非你的碳水化合物总量达到 50 克或更少，否则你不会看到酮。所以在你这样做的第一天，你就可以开始测试你的酮体。在那之前你可以看看你的血糖。但是酮类，我可能会等到你的碳水化合物总量达到 50 或更少。

 

乔尔·罗森博士：是的，我同意酮症，尤其是那些坐过山车的人，他们的肝脏受到挑战，他们的能量下降，他们的心态在那里。他们不会击中那些酮。因此，至于多快，您是否不是经验法则，但是如果有人说，在 14 天内每天摄入超过 300 种碳水化合物，您的滴定度是多少？下来长什么样？

 

Ben Azidi：是的，所以一般规则是，如果你每天摄入 300 克，那么我希望你在接下来的三天内将其降低到 200，然后在接下来的情况下降低到 150三天，然后做一个为期三天的协议，直到你达到 50 或更少，这应该需要大约 7 到 10 天。我喜欢这种方法。因为当你正确地这样做并且你感觉良好时，你不必经历症状和酮流感。

有些人不喜欢这种方法。他们想去冷火鸡，我有点像那个人。但是，如果你真的去吃冷火鸡并且你一直在燃烧糖，那它看起来会很丑，就像你做了 10 年的沙发土豆，然后去做 CrossFit 锻炼一样。心情会不好 所以我推荐循序渐进的方法。我的意思是，这甚至不是循序渐进的，7 到 10 天是进入那里的快速方法。

 

乔尔·罗森博士：没错，再加上电解质和水合作用的星号，以及所有的肝脏苦味、胆汁，甚至还吃了鳕鱼和其他你推荐的东西。好吧，太好了。那么，实际的限时饮食窗口何时会分层呢？

 

Ben Azidi：是的，我一开始就故意不这样做。我希望身体首先开始使用脂肪作为燃料来源。我认为这很重要。然后在第一个支柱完成后，适应支柱需要你 14 天。然后你去书里的下一个After，也就是快柱。所以间歇性禁食策略，当我们开始非常非常缓慢时，我们只是从 12 小时开始，对吗？

所以你在晚上 8 点吃完饭，上床休息或在早上 8 点开始 12 个小时的斋戒。然后我们每三天将其推回 16 8 方法，即禁食 16 小时，进食 8 小时。这是另一个为期 14 天的协议，也是第二个支柱。

 

乔尔·罗森博士： 好的，太好了。因此，就我为您提出的问题之一而言，我知道您所教的内容很重要，那就是葡萄糖酮指数。所以也许可以解释一下，因为这是我证明在 Wi-Fi 周围并且我嘴里仍然含有汞合金的方式之一，我有一个很好的门，Gk I。但我确实在那个水平上有缓慢的葡萄糖同样，就像在 90 年代中期一样，有时不会超过 100。

但是，如果我不是真的禁食并且做的量低于一定量，我在 70 年代和 80 年代很少会看到它。所以告诉我们绝对葡萄糖的重要性，我仍然认为应该控制，正如你所教导的。但是 Gk I 编号的相关性意味着什么以及如何将其用作工具。

 

Ben Azidi：是的，我不太强调 Gk 我认为它很棒。我只是从来没有开始使用它。所以我教的有点不同，但与此有关。所以我会看看你的葡萄糖和酮体，就像我们正在谈论的那样，以及我们想要做什么。理想情况下，如果你在禁食状态下测量血糖和脂肪，你希望它在 70 到 90 之间。现在对于酮，很多人在他们应该追求结果的时候却在追求酮。我们不一定想要大量的酮，就像我们不想要大量的葡萄糖一样，当身体真的适应脂肪，然后最终适应酮时，你不会看到真正高的酮。

不是，我们不希望我看到的甜蜜点在 0.8 和 2.8 之间相似。所以我们会看看那个。然后假设你也在吃一顿饭，一顿对酮友好的饭，理想情况下，然后你可以测量你的餐后血糖，所以在饭后一小时，你可以测量你的血糖，你想要看到低于 120，正好是 120 或更低，饭后两小时，所以餐后两小时，你希望看到葡萄糖降到 100 以下。同时，你仍然希望你的酮体在 0.8 的相同范围内到两点。所以如果你达到了这些数字，我喜欢看那个与 Gk I 的对比，那么协议运行得非常好。

 

Joel Rosen 博士：是的，这是将胰岛素作为氪石转化为酮的重要阐述。如果你吃高血糖负荷，你会产生一个很大的峰值。一小时后将葡萄糖降至 120 以下或两小时后降至 100 以下需要更长的时间 所以，如果你吃一顿低血糖负荷的饭，你用健康的脂肪来减少它，不添加太多的蛋白质，而且显然你的碳水化合物低于 50，你会明白我说的可能是因为和我一起工作的人，他们精疲力竭，但也接触过霉菌和化学品等等。

这是否意味着他们没有吃纸杯蛋糕和炸弹债券，Ben 但他们的葡萄糖仍然缓慢，因为他们对太阳的皮质醇唤醒反应，你知道，日出现象。这变得具有挑战性。因此，就您的一些技巧而言，如果您愿意，对于那些可能会遇到一些挑战的人来说，例如他们在您的残骸 14 天后没有进入那种酮体？是的。

 

本·阿齐迪：好问题。所以我想谈谈葡萄糖部分，对吗？因此，我们可以采取一些措施来帮助将葡萄糖控制在更健康的范围内。一定要确保你每晚都有高质量的睡眠，每晚七小时，因为我们知道，只要一晚睡眠不足，第二天早上就会导致皮质醇水平升高，葡萄糖紧随皮质醇，胰岛素紧随葡萄糖，酮体下降。而且你的胃饥饿素水平较高，饥饿激素水平较高，瘦素水平较低，饱腹感激素水平较低，只是因为一夜睡眠不足。所以从睡眠开始。假设你正在做你的睡眠工作，那么还有什么其他的方法可以自然降低葡萄糖的冷暴露可能会很棒，无论是冷水淋浴还是 Polar Plunge，甚至是加热、热暴露。

体式还可以帮助锻炼爆发力训练，帮助燃烧这些血糖 Berberian 是一种很好的补充剂，您可以服用它来帮助降低血糖。不过我要提醒的是，如果你正在服用降血药并且你正在做这些事情，你可能会出现低血糖。因此，您必须确保与您的医生或从业者合作，以确保您不会得到那个结果。然后就让你的酮体升高而言，有几种方法可以做到。该规则将帮助您做到这一点。假设你正在这样做，但你仍然没有真正击中那些酮。所以我看到的是MCT油，特别是c八辛酸。研究表明，它可以帮助双倍、有时甚至三倍或四倍的酮产量。原因是 MCT 中链甘油三酯，特别是辛酸、C8、

所以它非常有效地进入你的细胞线粒体 B 细胞。因此，您可以将其与优质咖啡相结合，而且咖啡因也已被证明有助于产生酮。现在，当然，如果你是病人或倾听者，乔尔，你确实要谨慎使用咖啡因，因为如果你已经有肾上腺疲劳，你不想让它变得更糟。但这已经在一些关于咖啡因的研究中得到了证明。所以我要做的就是喝一杯富含脂肪的酮类咖啡，在那里我有高品质的咖啡，我有一点 MCT 油，一些草食酥油和一些海盐。这将是一个很好的方式来帮助我在早上打开大脑。

 

乔尔·罗森博士：太棒了。Ben，感谢您分享一些弯曲的方法。那么，既然我们有了翅膀并且变得更具适应性，我们什么时候才能进入和退出酮症？我们正在聊天。我们在第二个、第三个和第四个支柱上，我相信那会在那里。但也许给我们一个想法，好吧，现在，为什么我需要摆脱这种情况？这太好了。而且，我怎么知道什么时候该做？

 

本·阿齐迪: 是的，是的，重要的，重要的问题。所以 60 天是协议和书在六个零日之后，我们开始灵活。在我们到达 flex 支柱之前的第三个支柱称为阶段。在那个支柱中，这是一个为期 30 天的协议，我们逐步淘汰所有抗营养物质。所以所有的蔬菜和水果只用了 30 天，我们实际上做了更多的食肉动物方法，我教了四个不同的层次，只是为了帮助治愈肠道摆脱这些植物毒素。答案不是永远做食肉动物，答案不是永远做素食主义者，甚至永远做酮，答案是改变它并创造这种转变和适应，实际上真正重要的是改变，有时甚至超过你是什​​么，你正在改变它，那就是兴奋剂。所以我们从兴奋剂中知道。这是很好的压力，但它有一个曲线，对吧？

当你开始改变生酮或放弃生酮时，当你创造改变时，你对我来说就是说曲线开始上升，所以你受益，你感觉更好，然后你也坚持下去很长，突然之间，繁荣，它开始下降，就像如果你去健身房，你正在锻炼，你得到爱马仕曲线，你得到结果，你一遍又一遍地做同样的练习，所有的曲线突然下降。所以在你完成第三个阶段后，第三个支柱被称为阶段，然后我们开始 flex 支柱。我们不想在酮症中呆太久的原因，我会说你知道，这取决于书中的人，我教你 60 天，一个患有严重胰岛素抵抗和糖尿病的人，他们可能想要生酮六个月，然后开始弯曲，

因为当你看身体时，身体的第一要务是生存。先天的智慧想要生存。所以如果你只给它一种燃料来源，那就是脂肪，它不会想要减慢这种宝贵的燃料来源吗？答案是肯定的。类比是这样的。这就像想象自己在夏天在树林里。你知道，再过几个月，就会是冬天，寒冷的天气会持续四五个月。所以你开始储存木柴，把这些木柴想象成你的身体脂肪，你开始储存 20 根木柴和木柴，现在冬天来了，你有四五个月的寒冷天气，但你只有 20 根木柴，你要去为了保护宝贵的燃料源，您将尽可能缓慢地燃烧该燃料源，对吗？

同样的事情，当你陷入酮症并且你只燃烧脂肪作为燃料时，你的身体会想要减缓这种宝贵的燃料来源。但是，当你有一个 keto flex 日时，就像你的朋友过来倾倒 200 根木柴并说继续烧掉它，然后你会更有动力和灵感来增加燃烧 keto flex 日提醒身体不挨饿，它实际上也会重置一些瘦素受体位点。我们不想长期保持酮症的另一个最后一个原因是甲状腺问题，尤其是女性。胰岛素不是坏人。如你所知，乔尔，我们不会存在今天。如果我们没有胰岛素，这是一种生存机制。

因此，当您的胰岛素水平长期处于低水平时，会发生这样的情况，甲状腺会产生 t 4 激素，正如您所知，这是甲状腺的非活性形式，需要在 t 3 上激活，而 T 3 是一种非常重要的激素，非常重要的是，每个细胞都有一个 t 3 受体位点，帮助使这种从非活性转变为活性的是胰岛素。因此，当您的胰岛素水平长期处于低水平时，这种转化将开始功能失调，甲状腺问题可能会开始发生。所以这些就是我们不想长期保持酮症的原因。

 

Joel Rosen 博士：是的，不，那太棒了。这太神奇了，因为你已经谈到我们的身体是如何被编程和改造的，几千年来不是养殖的，依赖类型的生物化学，还强调了根据季节和我们的情况进入和退出酮症的重要性可用。我认为你教这个很了不起，Ben，我很高兴能和你交谈，也很高兴能得到我的签名版这本书。我等不及了。不，这真的是很棒的信息。所以就你听到这个词，我也用这个词，代谢灵活性对你意味着什么？这与我们已经讨论过的内容有何关系？

 

Ben Azidi：代谢灵活性是目标。这是每个人的目标。当你真的处于酮症状态太长时间时，你的代谢灵活性实际上可能会降低，你只是教你的身体燃烧脂肪，然后你有更多的碳水化合物，你觉得自己很糟糕。你是说，哦，我不应该弯曲，因为我觉得自己很糟糕。这不是答案。但是代谢灵活性教会了您的身体非常有效地燃烧脂肪，然后转换为葡萄糖，然后转换为脂肪，来回切换。

所以当你以正确的方式做到这一点，并且你有你的酮症弯曲，那么你就会有意识地让自己摆脱酮症。如果你有代谢灵活性和代谢自由，然后你第二天又回到酮症状态，或者你开始吃酮，第二天，你应该在 48 小时内重新进入酮症状态，这就是代谢灵活性。我们不想被困在糖燃烧器中，我们不想被困在脂肪燃烧器中，我们希望能够介于两个来源之间。是的是的。这是一个非常棒的试金石。

 

Joel Rosen 博士：我想，对于人们来说，我曾经也是一名培训师。当您看到时，我曾经感到沮丧，这是一种刻板印象。但是你会看到办公室的样子，过去有很多健美操课的女性去上健美操课，她们上健美操课，然后你让她们去爬楼梯，或者去滑雪旅行，或者你让他们举起重量，他们没有那种交叉训练效果。最终，我认为这是查看代谢灵活性的一个好方法，因为你可以，可以承受对身体的强加要求，这就是体内平衡。

hormesis 是一种理解，通常与我在代谢性肾上腺疲劳和维持身体稳态方面的教义有关。这也是进入和退出酮症的能力，因为你在生理上拨入你的身体。所以让我问你这个，然后就个人而言，当你最初开始并深入研究时，你每天摄入的碳水化合物少于 50 克，然后你现在看着你的窗户，我会想象你的阈值能够有更多的碳水化合物或你的阈值能够有更多的脂肪，或者以一些顽皮的方式，你喝一杯酒的阈值让你保持新陈代谢的灵活性。

就你个人而言，Ben，你知道什么是现实的，你可以做多少挥杆，所以你不必总是将它保持在 50 以下。当你弯曲并进入时摆脱酮症并支持您的身体。作为一个糖燃烧器，你没有所有这些废物。然后你知道的下一件事，你正在改变你的微生物组，你的心态开始变得正确，一切都在真正起作用。而且你的新陈代谢非常灵活。对于需要您在场的旧号码和专门为您准备的新号码意味着什么，它是什么样子的？

 

Ben Azidi：是的，我可能有大约 75 克到 85 克的碳水化合物，但仍然处于酮症状态。当然，这取决于我吃的是什么碳水化合物。所以理想情况下，你要确保它像绿叶蔬菜，非淀粉碳水化合物。但是，是的，你做的越多，你的灵活性就越大，尤其是当你非常活跃时。您越活跃，您拥有的肌肉就越多，灵活性越大，您拥有的回旋余地就越大。

我想可能会有一些人，比如本·格林菲尔德，对吧？那家伙超级活跃，新陈代谢超级灵活，他每天可能摄入 100 克碳水化合物，而且仍然在田纳西州。所以是的，这是个好消息。所以你将能够有更多的回旋余地，你越是在这个代谢机器上。

 

Joel Rosen 博士：至于蛋白质，您有没有发现自己的喉咙蛋白质阈值，或者与您一起工作的人的喉咙蛋白质阈值被超过，并且由于蛋白质阈值，他们开始产生胰岛素峰值并降低酮体？这是你看到的真实事物还是更多的轶事？告诉我一点。

 

Ben Azidi：你知道，如果你几年前问我这个问题，我会说是的，你知道的，限制你的蛋白质。因为那个，你知道会让你摆脱酮症的思维过程。但我不相信实际上认为更多的酮类蛋白质更好。因为是的，蛋白质确实会引起胰岛素反应，但它是第二阶段的胰岛素反应，比第一阶段的胰岛素反应小得多。还有，比方说，从我看过的一些研究来看，比如 Gabrielle Lyon 博士，她是一位出色的蛋白质研究员。她的研究表明，每摄入 100 克蛋白质，约有 60 克蛋白质会通过糖异生转化为糖分。

现在，这可能会让您对蛋白质持谨慎态度，因为它可能不会引起争议。但是，如果您处于酮症状态，则意味着您的糖原储存量非常低。因此，假设您确实有 100 克蛋白质，并且您确实获得了 60 克蛋白质，这 6 克葡萄糖将仅用于补充您的肝脏和肌肉糖原储备，不一定会使您摆脱酮症。所以对于大多数人来说，它不会让你摆脱酮症。

我喜欢更多的蛋白质，因为蛋白质可以帮助你感觉饱，它可以帮助你感到满足，它会激活激酶肽 yy，胰高血糖素，如肽，瘦素，这些都是激素和化学物质，肽可以帮助你感觉牛仍然阻止你吃零食并防止您偏离轨道。所以我在书中读到的经验法则，keto flex 是在所有膳食中消耗大约 40 到 50 克理想的动物性蛋白质，也就是大约 8 到 10 盎司的蛋白质。

 

乔尔·罗森博士：因此，就您听到的每磅体重、一克蛋白质或半磅体重而言，是否有经验法则？你有这些数字吗？

 

Ben Azidi：哦，是的，我的意思是，这取决于人，对吧？所以 21 岁以下的人想要更高一点，尤其是 60 岁以上的人想要更高一点，但是如果你在每去脂体重 0.8 到 1.0 克之间。因此，如果您确定您的瘦体重为 140 140 磅，那么您的体重约为 0.8 到 1 克。

 

Joel Rosen 博士：明白了。好，太棒了。优秀的。所以告诉我到底什么是酮营？你背后有什么？我们听众的酮上限是什么？

 

Ben Azidi：Keto 阵营，我们是一个在线品牌。我们现在在世界各地都有代表。我们的使命只是教育和激励 10 亿人教他们这些古老的治疗策略。所以我们有我们的 YouTube 频道，它是基多营地校园，在 YouTube 上用 K 拼写，我们有超过 121,000 名订阅者。目前，我们刚刚与 Joel 进行了 keto cam 播客，我很高兴地宣布这是一次了不起的对话。

然后我们有我们的酮帽学院，我相信这是世界上最伟大、最全面的酮禁食计划，我真正深入研究了我的四大支柱，并为那里的所有成员提供健康指导。您可以在 keto camp Academy 平静地了解更多相关信息。所以我们只想获取信息。我们希望消除那里的所有噪音，不仅在生酮领域，而且在健康领域，这样我们才能以您理解的方式将科学传递给您。因此，您可以应用它，然后与您的社区分享。

 

Joel Rosen 博士：不，那很好。所以我有三个问题要问你。所以第一个是，从所有 keto 阵营的成员中，你会怎么说那些对你很有吸引力的人，因为我知道爵士乐是我的精神，当我听到我是否有一个艰难的一天，但后来我听说了一个我们帮助某人的成功故事。

所以任何从你头上冒出来的东西，Ben，就你与追随者的一些成功故事而言，他们听取了你的建议并遵循 keto flex 方法，有哪些坚持的事情在你的脑海里？

 

Ben Azidi：是的，这太鼓舞人心了。例如，我写的一位成员在她创办酮营学院时写了她的书支持，她患有 PCLS，多囊卵巢综合征。而且她没有超过10年一个月的周期。在完成这项工作大约 60 多天后，她第一次来月经，在那 60 天里她减掉了 20 磅。现在快进，她减掉了大约 60 磅左右，而且她得到了一个正常的月周期正确的例子，去除干扰，让身体痊愈。

我在书中写到的另一位成员香农 (Shannon) 能够在与医生合作执行这些方案后大约 70 天内停止服用胰岛素和她的血压血糖药物。然后是另一位成员劳拉劳拉画家，当我们第一次接电话时，她多年来一直在研究健康包容，但我帮助确定了一些隐藏的事情，比如嘴里的空洞，银填充物，然后我教她基多我教给她的方式，现在她刚刚转变，她刚刚参加了健美冠军比赛。她获得了第二名。他今年 61 岁。所以这些都是令人难以置信的、非常鼓舞人心的故事。

 

Joel Rosen 博士：是的，这太棒了。我相信你还有很多。所以是的，第二个是在我们开始之前我没有告诉你这个。所以这是一个很容易问的问题，但我通常在开始之前告诉我的客人，我忘记了，但我认为你会保持警觉。

那么，就健康信息而言，像 Ben Azadi 这样聪明的 Sage 能告诉天真、眼睛明亮、尾巴浓密的 Ben Azadi，这些健康信息会给您带来如此大的优势，而不必经过这么多年的学习？如果您在年轻时就知道这件事，您当时会对自己说些什么，这会推动您走得更快、走得更远，

 

Ben Azidi：真正健康需要数年而不是数月。我们在一生中造成了很多伤害，我们希望在数周或数月内痊愈。但这需要两年，而不是几个月。并且始终走上游以识别根本原因干扰并查看症状实际上是一件好事。它告诉你有问题。现在让我们来看看为什么会出现症状的根本原因。所以这就是我会告诉自己的。

 

Joel Rosen 博士：是的，我认为理解这一点很关键，因为它控制着期望。它可以帮助您识别和欣赏。就像我们说的，感恩和庆祝，那些正在推动工作的事情，即使它没有恢复正常，你已经习惯了正常，你没有花时间去欣赏那些微小的变化。如果你不喜欢你所说的，你将不会从需要做的事情中获得治疗益处，因为这是将所有事情结合在一起的粘合剂。所以这是很棒的东西。然后最重要的是，最后一个问题是，我们如何让您的 keto 灵活预订？因为我知道它会被释放？

 

本·阿齐迪：是的，我愿意。谢谢你的慰问。所以你现在可以在 keto flex book.com 上得到它。它将提供 Kindle 和平装本。我相信这是 311 页，酮金。所以 keto flex book 冷静，我希望你能得到它并享受这本书。

 

Joel Rosen 博士：嗯，太棒了。听着，你知道，我总是学习我总是自私地说，如果以防万一，我的听众现在没有在听我为自己做这些采访，因为我喜欢学习，然后他们就会从听到什么中受益我在每小时学习。我喜欢这样做。显然，我总是学到新东西。我喜欢这两个的想法，通常情况下，这两个和两个在脂肪克数方面相当于多少？

 

本·阿兹迪：我不知道。我从来没有去过我并不真正关注那个。我只关注碳水化合物。宏计数。

Joel Rosen 博士：对，对。对，明白了。

 

Ben Azidi：但我们可以简单地查找它，你知道，并找到你的好处。

 

乔尔·罗森博士：你可以，但我可以想象，有时人们进入酮症的部分挑战不是碳水化合物，而是他们没有获得足够的健康脂肪。

 

本·阿齐迪：正确。是的，宾果游戏。确切地。

 

乔尔·罗森博士：对。好的。然后，就我而言，我一直很高兴有机会进行第二次采访，因为当你和我再次见面时，我们的船会穿越夜晚，你会得到很多新信息，我很乐意让你回到播客，但感谢你所做的一切。

本，你是一个灵感。我喜欢你拿到这些书。我喜欢你的使命驱动的目标，十亿人很棒的使命宣言。非常感谢你所做的一切，本。

 

本·阿齐迪：谢谢你，乔。我很感激你和你的工作，第二轮是的。绝对地。

 

乔尔·罗森博士：太棒了。祝你有美好的一天。你也是。

 

https://thetruthaboutadrenalfatigue.com/keto-fasting-tips-for-adrenal-fatigue-with-ben-azadi/

Edit:2025.05.07

@Ben Azadi : 我撰写《代谢自由》一书的灵感来自于多项研究，这些研究揭示了美国人代谢健康状况不佳的严峻现实。本书分为两部分：第一部分探讨导致代谢功能障碍和疾病的五个主要原因，例如胰岛素抵抗和环境毒素；第二部分提供解决方案，包括酮症、禁食和改变心态等方法，并结合30天计划帮助读者付诸实践。我相信身体具有自我修复能力，而本书旨在帮助人们识别并消除干扰身体自我修复的因素。 我强调了心态的重要性，并介绍了心理控制论的概念，指出改变自我认知是实现长期健康改善的关键。许多人卡在减肥的循环中，因为他们没有改变内在的自我认知。 本书还探讨了成为“糖分燃烧者”的危害，以及胰岛素在代谢疾病中的作用。空腹胰岛素测试是早期发现胰岛素抵抗的关键。 此外，我还讨论了环境毒素（如obesogens和diabetogens）对代谢健康的影响，以及如何通过减少接触塑料、选择有机食品等方式来降低毒素的摄入。 最后，我解释了代谢灵活性的重要性，以及如何通过禁食等方法来实现代谢自由，从而提高身体的自我修复能力。

@Megan Ramos : Ben Azadi的书提供了清晰易懂的代谢健康改善方案，特别适合那些对酮症、禁食等概念感到困惑的人。本书不仅提供了科学依据，还强调了心态在健康改善过程中的重要性，这与我们提倡的身心健康理念相符。 本书的结构清晰明了，将问题和解决方案分开阐述，并提供了循序渐进的30天计划，这对于那些容易被过量信息淹没的人来说非常实用。 我特别欣赏书中对胰岛素抵抗的讨论，以及如何通过简单的改变（如一日三餐，避免零食）来改善代谢健康。

@Terri : Ben Azadi的书提供了全面的代谢健康改善方法，涵盖了营养、禁食和心态等多个方面。本书的科学依据充分，语言通俗易懂，适合不同水平的读者。 我个人非常认同书中关于心态和自我认知的重要性，这与我们在The Fasting Method中提倡的理念相一致。 此外，本书还探讨了一些鲜为人知的因素，例如环境毒素对代谢健康的影响，这为我们提供了更全面的视角。 Ben Azadi的“每周一个改变”的建议非常实用，它帮助人们循序渐进地改变生活方式，避免了因过快改变而带来的挫折感。

我最近参与了一档播客节目，与Megan Ramos和Terri一起讨论了我的新书《代谢自由：30天恢复新陈代谢、修复荷尔蒙和燃烧脂肪》。这次对话让我有机会更深入地分享我对代谢健康的理解，以及本书的核心内容。

严峻的现实：代谢健康危机

撰写《代谢自由》的灵感源于多项令人震惊的研究。这些研究揭示了美国乃至许多发达国家居民代谢健康状况的严峻现实：极低的健康生活比例和极高的代谢功能障碍比例。这促使我思考：是什么导致了如此普遍的健康问题？我相信，人体拥有强大的自我修复能力，但现代生活方式中的某些因素干扰了这一过程。

本书的核心：探寻病因，提供解决方案

《代谢自由》分为两部分，直击问题核心。第一部分深入探讨了导致代谢功能障碍和疾病的五个主要原因，包括胰岛素抵抗、环境毒素、慢性炎症等。第二部分则提供了切实可行的解决方案，涵盖酮症、间歇性禁食、营养优化以及至关重要的心态调整。 更重要的是，本书提供了一个为期30天的循序渐进计划，帮助读者将这些知识付诸实践。

心态的力量：内在的转变

我特别强调了心态在健康改善过程中的关键作用。书中，我介绍了心理控制论的概念，并指出改变自我认知是实现长期健康改善的关键。许多人反复陷入减肥失败的循环，正是因为他们没有改变内在的自我认知——他们的潜意识仍然认同“肥胖”的自我形象。 只有从内到外进行转变，才能真正获得持久的健康。

深入探讨：胰岛素、糖分燃烧和环境毒素

本书深入探讨了“糖分燃烧者”的危害以及胰岛素在代谢疾病中的核心作用。空腹胰岛素测试是早期发现胰岛素抵抗的关键指标，但遗憾的是，许多医生并未重视这一指标。 我呼吁读者重视空腹胰岛素测试，并尽早发现潜在的代谢问题。

此外，我还讨论了环境毒素对代谢健康的影响。我将环境毒素分为obesogens（促肥胖物质）和diabetogens（促糖尿病物质）两类，并解释了它们如何导致体重增加和代谢紊乱。 我建议读者尽量减少接触塑料制品，选择有机食品，并保持体内排毒途径的畅通。

代谢灵活性：通往自由的钥匙

最后，我解释了代谢灵活性的重要性，以及如何通过间歇性禁食等方法来实现代谢自由。 禁食并非简单的节食，而是帮助身体进入自我修复模式，提高能量利用效率，降低炎症反应，最终实现长期的健康改善。

一个改变，开启无限可能

Megan和Terri都对本书的结构和内容给予了高度评价。她们特别赞赏本书清晰易懂的讲解方式，以及循序渐进的30天计划，这对于那些容易被过量信息淹没的读者来说非常实用。 我提出的“每周一个改变”的建议也得到了她们的认可，这有助于读者循序渐进地改变生活方式，避免因过快改变而带来的挫折感。

行动起来，拥抱代谢自由

《代谢自由》不仅仅是一本关于减肥的书，更是一本关于重塑新陈代谢，开启健康新篇章的指南。 它提供了一个全面的视角，涵盖了营养、禁食、心态以及环境因素等多个方面，帮助读者找到适合自己的健康之路。 我希望这本书能够帮助更多的人识别并消除干扰身体自我修复的因素，最终获得真正的代谢自由和健康幸福。 现在就行动起来，开启你的代谢自由之旅吧！

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00:30 改变生活的是信息的应用，而不是信息本身。

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03:19 美国人中只有极少数人拥有健康的生活方式，大部分人代谢不健康。

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04:34 我的新书《代谢自由》探讨了代谢功能障碍的成因和解决方案。

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05:32 美国每年在医疗保健上的支出巨大，其中很大一部分用于治疗糖尿病。

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07:50 我的书为不同水平的人提供了代谢健康改善方案。

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09:42 心态对代谢健康至关重要。

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11:58 改变自我形象是实现长期健康改善的关键。

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15:26 长期只燃烧糖分会导致代谢疾病。

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16:43 空腹胰岛素测试对于早期发现胰岛素抵抗至关重要。

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22:45 一些简单的改变可以帮助改善代谢健康。

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25:00 循序渐进地改变生活方式更有效。

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28:31 环境毒素会影响代谢健康。

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33:38 代谢的效率比速度更重要。

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36:21 禁食可以帮助身体自我修复。

00:00

I think a lot of people are getting so much information and that's not the issue these days. We're information overload. We're drowning in information and starving for true wisdom and truth. But it's not the information that's going to change lives. It's the application of the information. If information changed lives, I always say every librarian would be a multimillionaire with six-pack abs and celebrity status. It's not the information. It's the application. 语法解析

00:30

Welcome back to the fasting method podcast. This is coach Terry and I am super excited about this episode because it's something brand new for me. And I think something so worthwhile for all of our listeners. 语法解析

00:43

So I'm here today with Megan Ramos. We have not gotten to do an episode together in quite a while. And we are joined with a very special guest, Ben Azadi from KetoCamp. So Megan, I'm going to turn it over to you to kind of get us rolling and tell us a little bit about Ben. 语法解析

01:02

In 2008, Ben is an obese man who went through a personal health transformation of releasing 80 pounds of extra weight and getting metabolically healthy. Ever since, he has been on a mission to help 1 billion people live a healthier lifestyle, and he's on a 10-year mission to help over 1 million people naturally reverse their diabetes. 语法解析

01:23

is the founder of Keto Camp and has over 17 years of experience in the health industry. And he's the author of four best-selling books. He is one of the go-to sources for intermittent fasting and ketogenic diet information since 2013. He's also the host of a top 15 podcast, the Metabolic Freedom Podcast, which won Keto Podcast of the Year in 2022 by the Metabolic Health Summit. 语法解析

01:51

In addition to all the super cool stuff that I just shared, Ben is one of the kindest people, a dear friend of both mine, Dr. Fung, and The Fasting Method. And we're so grateful to support Ben with the launch of his brand new book, Metabolic Freedom, a 30-day guide to restore your metabolism, heal hormones, and burn fat. 语法解析

02:11

This is a book that I hope all of our listeners get. It's so complimentary to what we do with fasting, and it is really a whole 360 approach that will help you restore your metabolic health. Ben, welcome to the show today. Hey, Megan. Hey, Terri. What an honor to be here. Love what y'all are doing at The Fasting Method, and I'm excited to have a life-changing conversation. 语法解析

02:34

So Ben, this book is super exciting. I remember us kind of talking about this, which felt like not that long ago. And now it's this incredible book. And I have no doubt it's going to change people's lives. What inspired you to create this particular guidebook? 语法解析

02:52

Yeah, I'm very excited about it. Well, we see with our eyes that there's a lot of people that are unhealthy in the United States and most first world countries. And the studies back it up. There were three key studies that I looked at that really inspired me to write the book. The first study was a 2016 study from Mayo Clinic that I put in the book. And what these researchers were set to determine was how many Americans live what they consider an active, healthy, fit lifestyle. And they essentially based it off of 语法解析

03:19

four different criteria. The first criteria was that number one, they don't smoke cigarettes. Number two, they do moderate to vigorous exercise activity about 150 minutes total per week. 语法解析

03:31

Number three, they eat what they consider a healthy diet, which is simply a minimally processed diet. And number four, their body fat percentage for a female under 30% and for male under 20%. At the end of the study, it concluded that only 2.7% of Americans hit that criteria, hit those stats. That's it. 语法解析

03:51

which is such a small percentage. And in 2018, the University of North Carolina Chapel Hill put out a study showing around 88% of Americans are metabolically unhealthy, and a more recent study in 2022 showing it's closer to 93%. 语法解析

04:06

It's insane. And I believe the body was not built to have all these symptoms and to manifest disease and dysfunction. I believe God created the body to be self-healing. So what's the problem, right? I wanted to outline that in the book. The first half of the book discusses the five main causes to metabolic dysfunction and disease. It's exactly what you and Fasting Method and the entire team have been preaching for so many years. So it gets into the causes. So once we identify the interference, 语法解析

04:34

then we could start removing it and the body goes to heal itself. And the second half of the book are the solutions. Ketosis, fasting, we'll dive into a few of these today, but it shows them the solution. Then it's all wrapped together in a 30-day plan to achieve or to actually implement the information because I think a lot of people are getting so much information and that's not the issue these days. We're information overload. We're drowning in information and starving for true wisdom and truth. 语法解析

05:00

But it's not the information that's going to change lives. It's the application of the information. If information changed lives, I always say every librarian would be a multimillionaire with six-pack abs and celebrity status. It's not the information. It's the application. And in America, it's really crazy because… 语法解析

05:17

every year in the united states we spend 4.6 trillion dollars on health care that would be the fourth largest gdp in the world if it was a gdp and what's really fascinating this is so important to your work meg and terry and the entire team 语法解析

05:32

One out of every $4 spent on healthcare is on diabetes, mostly type 2 diabetes, which we know is completely a lifestyle disease that is completely preventable and completely reversible, type 2. So the book illustrates exactly how to do that, and I'm excited to dive into this with y'all today. 语法解析

05:54

Yeah, I love how you have the book divided into these two parts. And the outline that you provided in the solution is just so clear. And I hear you. I think Terry and I, we deal with this day in and day out. People are just so eager to try to take control of their health. I mean, the information day and age is kind of cool, right? They can learn about things about keto and fasting and hear people having really great success about it and know that there is hope. 语法解析

06:21

But then the information day and age, social media inundates them, do this, do that. That's wrong. That's good. That's bad. This is clean. This is dirty. There's all of this stuff and it just becomes overwhelming. And the more people try to learn, you know, when they're navigating these things, different blog articles, magazine posts, 语法解析

06:41

Social media posts, they don't even know what to do. They just end up getting like analysis paralysis so much as contradictory. And what I love is that you've just clearly laid this out. You know, this is the problem and this is what you do to fix it. And here's the complete guide, step-by-step guide. It's a one-stop shop for really implementing this approach. 语法解析

07:01

When I was going through it, I thought this is perfect for everybody. Whether you're brand new to this lifestyle and you're feeling a little overwhelmed by what you're seeing online or you've gone down the rabbit hole and you're no longer sure what to do and what you're doing is just not really working for you. This will get you back with your feet on solid ground moving forward. 语法解析

07:21

Thank you, Megan. That's exactly right. It was written for the masses. It really was. But even if you're not new to this, like if you've been following low-carb keto, carnivore, fasting for quite some time, which you probably are if you're listening to this podcast, you're still going to learn a lot because there's actually 275 scientific references that I have in the book. And that 30-day plan at the end of the book, there are two different avenues to follow that. If you're a complete beginner, do the beginner plan. If you're advanced, do the advanced plan, and you're going to benefit either way. And it's really a good book because 语法解析

07:50

I believe, to buy or recommend to somebody in your world, like a family member, a wife, a husband, a coworker, who you want to get into this low-carb fasting space, but they're just so resistant because I have stories of testimonials. I have the scientific research. I have my personal story, and it's written for the masses so they could just understand, wow, keto is 语法解析

08:13

It's not really like this fad fat loss diet. It's actually a metabolic process. Wow. Fasting, you're right. We're designed to go periods of time without food and then periods of time when we eat these famine cycling. So it helps kind of like get them into this world without you having to force it onto them, which I'm sure you've tried. I know the message sometimes goes on deaf ears, but when you give a resource like this, I think it helps them get inspired to kind of get into our world of low-carbon fasting. 语法解析

08:39

Funny that you mentioned that, Ben, because as I was reading, I was thinking of who I need to send this book to when it's launched. I'm going to set up some pre-orders now because I have friends that they're curious about what I do, but they don't really understand why I do it. And I don't want to take the time to go into that deep dive, but I thought, oh my gosh, this is the book. 语法解析

09:00

And what I particularly love about the book is not only do you do a lot of science in it, one, you cover the science at a level that I can manage. I'm an English major. I'm a psychologist. So it's a great degree of depth of science to really make it meaningful without being overwhelming. 语法解析

09:22

And then, of course, I am totally biased on the mindset piece, the power of our mind in our healing process. And I think you do a great job of incorporating that into this book. So I was very excited as I was reading. I love it, Terry. That is actually my favorite part, too. Chapter 10. 语法解析

09:42

is my favorite chapter in the book. And it's all about what you just said, how your thoughts influence metabolism, longevity, or disease. It gets into the placebo effect, the nocebo effect, the subconscious mind versus the conscious mind, the self-image. That's my favorite chapter. I might write an entire book one day based off of chapter 10. I might call it 语法解析

10:03

mental freedom instead of metabolic freedom. But yeah, I'm with you. I think that's the most important part to the puzzle here is that mindset, the inner work, it's really an inside out job. So I'm glad we're on the same page there, Terry. And it goes back to what you said earlier about if knowledge were all that it took to 语法解析

10:20

We'd all be so successful at this and it would be so easy, but we really also have to work on our identity and the mindset and the self-sabotage. So maybe we need to co-author that book. Let's go. I love it. We often talk at The Fasting Method that this isn't just a metabolic transformation that you're doing through 语法解析

10:42

nutrition and through fasting, it's a whole transformation of the self and, you know, not just even to your relationship with food. But it's so incredible to watch someone start this journey and take it and run with it and just see where they end up getting. I know most people come in to keto camp, come in on a fasting method and 语法解析

11:05

and they're just so eager to get off medications, get into a good health place, get these biomarkers out of these high risk zones. 语法解析

11:12

And then they start to realize, oh, wait, there's a little bit, a little bit more here. And I think it's really a lot of these conversations that solidify the journey and really do result in that complete transformation. I can't believe who I am today as I approach my 41st birthday. When I look back and think about where I was at the start of my journey in my late 20s, it's just kind of wild to 语法解析

11:36

So it's a deep process. People just think they're going to lose a few pounds and knock them at a four-man list. You're in for it in a big way with this. Yeah, spot on. It's an inside-out job. And that's why I'm really passionate about that chapter 10 because I've seen it time after time. We make a conscious decision to change and get healthier. Maybe… 语法解析

11:58

we have diabetes and we make that conscious decision. I want to reverse my diabetes. And like you said, Megan, get off my Metformin, get off my insulin, or you're overweight, 50 pounds overweight. You make a conscious decision. I want to lose 50 pounds. But what happens at the subconscious level will determine if you actually achieve that. You cannot outperform your self-image the way you view yourself. And 语法解析

12:18

In chapter 10, I get into the concept of psychocybernetics from an author from the 1960s, Maxwell Maltz. And this is really interesting because he was, well, he called it the greatest physiological discovery of his generation. And this was the 1960s. And I think it's still to this day, the greatest discovery. And he was a plastic surgeon and he would work on patients that had 语法解析

12:40

really wicked facial disformities. And they were unhappy. They were really self-conscious. They felt like I needed to have plastic surgery so I could look better and feel better and live a normal life. That was the thought process of these patients. So they would hire Maxwell Maltz to perform plastic surgery to remove these facial disfigurements. He was one of the best in the world. But what Maxwell Maltz noticed after the surgery is that these patients were 语法解析

13:04

They would look in the mirror, facial disfigurements gone, and they would still see themselves with that disfigurement, meaning they were still unhappy. They were still feeling the same way they felt before. Nothing changed for them, even though they physically looked different. And it wasn't until they changed their self-image at a subconscious level that their life actually improved. And we do the same thing with our health goals and weight loss goals and diabetes. The example I give in the book is somebody who says, I need to lose 50 pounds. 语法解析

13:32

So they make that conscious decision. And let's say they join a program or they start cutting calories, they do it the wrong way, whatever, but they start to lose weight. And if they didn't change their self-image, if their self-image identifies as an overweight person or an obese person, like it was for me for 20 years, they might lose five pounds or 10 pounds that first month, but the self-image, they will course correct, meaning self-sabotage, you used that word earlier, Terry, they will self-sabotage and course correct themselves 语法解析

14:00

and gain the weight back to match that self-image. They will find themselves binge eating. They would find themselves in a McDonald's drive-thru, whatever it is, to match the self-image. And they keep cutting calories more, joining another program, or reading another diet book, and they lose some weight and gain it back. And they keep yo-yoing because they didn't alter 语法解析

14:18

the self-image. So we need to change that self-image. And once you do, then you start to make long-term progress. I know this has been the case for myself. And I talk about how do you actually change that self-image in the book? There's actually only two ways to do it. And I outline how to do that. So Ben, I could talk about changing our identity all day long, but I want to really make sure we cover some of the other aspects of this book that I think are also so powerful. 语法解析

14:42

I think for some of us, it's trying to understand what went wrong. Why have I struggled? And one of the chapters you have is about being a sugar burner. And I think that might be a place where we could start understanding metabolically what's going on that makes us sick, makes us gain weight, makes it hard to lose weight, and then go from there. 语法解析

15:05

Yeah, Terry, there's a whole chapter on why being a sugar burner is one of the leading causes towards metabolic disease. And there's nothing wrong with burning sugar and glucose unless you're only burning sugar and glucose. And the study that I referenced earlier, about 93% of Americans being metabolically unhealthy, they're sugar burners. They're in a keto deficiency is what I call them. 语法解析

15:26

And what happens is when you're burning sugar, you're not metabolically free. You are in a metabolic prison. You're relying on snacking and grazing every few hours just to get a short energy burst. 语法解析

15:37

your energy levels fluctuate, you're going to gain weight, you're going to create inflammation. And it really starts with insulin. And y'all do a great job discussing the role of insulin. Of course, Dr. Fung is the master at explaining how insulin works in the body. And I discuss insulin as a big part of the picture here because I do believe that high levels of insulin, it's the first domino to fall that will trigger inflammation. 语法解析

15:59

a cascade of metabolic disease and dysfunction, meaning high blood pressure, weight gain, weight loss resistance, prediabetes, type 2 diabetes. And then once you're type 2 diabetic or diabetic, it opens up the door to cancer, heart disease, and other serious diseases. But what's interesting about insulin, and I love that you all have a strong focus on it and you test it, what's interesting about insulin is that 语法解析

16:20

The average person could have full-blown hyperinsulinemia for, on average, 6 to 14 years, is what the studies show, with their fasting blood sugar and A1c looking normal, looking just fine. Because that pancreas is so busy just producing massive amounts of insulin to clear that excess glucose until those receptor sites go deaf to the screams of insulin. And then there's a steep… 语法解析

16:43

sharp increase in blood sugars. And if the person's testing, they'll be diagnosed with prediabetes. And if they're not testing, eventually they'll get diagnosed with full-blown diabetes. But if we just measured fasting insulin, we could have seen this happening years, a decade or so before. So a fasting insulin blood test is one of the most important tests to get done. We want to see that in the single digits. 语法解析

17:06

And unfortunately, and you know this, both of you know this, the standard reference range on a fasting insulin is usually between three and 25 or three and 28. So a conventional doctor might run a fasting insulin if you request it. They don't typically order it for you, but if you request it, but if you get the report back and your fasting insulin is 12, 17, 21, they're not gonna flag it as being an issue, but that's an issue. You're trending in the wrong direction. And once you're diagnosed with type two diabetes, 语法解析

17:34

we know what happens. I mean, it's the neuropathy, the vision loss, the infections, the kidney failure. It's actually pretty rare to die from diabetes. It's what diabetes leads to that really ends the life of the person. That's what happened to my dad in 2014 with the stroke he suffered and then it took his life. 语法解析

17:52

And the A1C is another important metric because it's of course showing you your blood sugar levels for three months. And there's a study that I put in the book that shows if your hemoglobin A1C is at 7.5% or higher, which is diabetes, 语法解析

18:07

Every year it's at that level, they estimate 100 days come off your lifespan. So if it's at that level for 15 years, you lose approximately four years off your lifespan. That's how destructive high levels of glucose and insulin are inside of the body. So the first step 语法解析

18:25

is to go from burning sugar to burning fat. And the great news is that you could do that like in a week or so. It's not that difficult. I show you the steps to do that. So insulin is the key part to monitor here. And I hope your entire audience, they probably already do because they listen to you all get a fasting insulin. And if you don't, 语法解析

18:42

I really encourage you to get one as soon as possible. We appreciate you speaking out about this because as you mentioned, we talk about it a lot, but not a ton of experts out there are talking about it still today. There's still this focus on calories in a big way. And I'm not saying calories aren't important. 语法解析

19:01

but they're not the whole story. They're not the big picture. And so often, you know, we get people that are trying to believe in the process, but everybody around them is like calories, calories, calories, calories, calories. And it's just like, oh my goodness, like, no, this is not the case. And then their doctors are saying, oh, you know, you don't need to fast. You don't need to change your diet. Your A1C is 5.6%. Well, my background's in nephrology. 语法解析

19:26

As Jason, he's a nephrologist, and we would get all these people in their 40s with A1Cs of 5.5, 5.6, and they would have this gnarly kidney issues, and we would not know why. And their blood pressure's good, there's nothing genetic that stands out, but we biopsy them to do our due diligence, especially since they're young, they're gonna have kidney disease now for a long time. 语法解析

19:48

diabetic kidney disease, diabetic nephropathy every single time. I remember being just as perplexed as the patient, but I don't have diabetes. No, you technically don't. But there's obviously something going on here. And I think this is one of the biggest flags for Jason and I early on is that these numbers are by convention considered to be normal and they're not. And there's a lot more going on here. 语法解析

20:13

Your point about the insulin, we had one member, one incredible fasting method family member who had to insist, like wanted to prove to her doctor that she had insulin resistance, even with her quote unquote normal A1C and fasting glucose levels. So she ended up doing a craft test for our listeners out there. That's like an oral glucose tolerance test over four hours, but you also measure your fasting insulin. Her 语法解析

20:39

Her fasting insulin levels were some of the highest I had ever seen in that point. 语法解析

20:43

Every single marker, just sky high. They have been high earlier on, which is usually type 2 diabetes. We see it be delayed a bit, but every single marker sky high. So her glucose levels were actually all kind of in a pretty healthy range. And her doctor was floored and just did not know what to do with this data and then asked if she could reach out to us to learn more because she said she would have bet everything she owned that this woman did not have metabolic disease. 语法解析

21:11

How wild is that? Like how the people just do not understand insulin out there. So it's so important that you're, you're speaking about this. And I know a lot of people listening feel frustrated. Like these are some big changes, but they're not huge change. Like they are big changes, but some small changes can get you a long way. So as we start to sort of shift into some of the solution aspect, 30 days can change your life. I a hundred percent have seen this a million times. It's changed my life. 语法解析

21:40

And there's some simple things, you know, people can do to if they're feeling overwhelmed in this moment, like this is a big dietary change for them that you really say, hey, no, this is actually not overcomplicated. This is something that if I can do it, you can do it too. Yeah, 100%. That's a story about the fasting insulin, the graft test wilds. 语法解析

22:01

It's beyond me. I mean, I understand why doctors are not ordering a fasting insulin. There's no medication they could prescribe for it, right? There's not a medication to lower insulin. There's a medication to lower glucose. There's not an incentive to really do it. The good news about a fasting insulin is though, if your doctor does not want to order it for you, or if your insurance doesn't want to cover it, which it typically doesn't, it's a very cheap test. Get it done. You can pay out of pocket. It's not that expensive, but it's very valuable. 语法解析

22:26

The solution is very easy. And Megan, you're really brilliant at discussing like how snacking is going to raise insulin and glucose. And that's just simple tip. Just have three meals a day. So we'll start there. And I talk about that in the first week of this 30 day plan. Just start with three meals a day, breakfast, lunch and dinner. No snacking in between. 语法解析

22:45

And the second change here is to gradually start to lower your total carbohydrate intake, which we know carbs will raise blood insulin more than any other macronutrients. So you want to gradually lower your total carbohydrate intake while you replace that with proteins and fats. Protein has a moderate insulin response and fat, very, very minimal, not much going on with fat. So as you swap out carbs, 语法解析

23:10

Let's say you start reducing rice and pasta and beans and lentils and grains, and you swap that out with eggs, avocado, chicken, fish, beef, whatever your favorite protein sources with natural fats and maybe like coconut oil butter you use to cook your foods in. You make that swap and no snacking in between those meals, your body's gonna start to lower glucose and insulin, lower inflammation, and it's gonna start to shift now into going into a fat burning mode. 语法解析

23:39

If your goal is to achieve ketosis, which I do recommend in the book, the goal is to eventually take those total carbohydrates, which for most people, the average person eats around 250 grams of carbs per day. If your goal is to shift into ketosis, I would say… 语法解析

23:54

By day seven of doing this, you should eventually get to a point where your total carbohydrates are now under 50 total grams per day. And that needs to come from non-starchy carbohydrates. Now, some people need to go a little bit more restrictive, but I would say 50 as the upper limit. 语法解析

24:10

no snacking in between, getting plenty of protein and fat. And within a week of just doing this, which is part of the seven-day plan, the first seven days in the 30-day plan, is you're now shifting into a fat-burning mode. You're going to have more energy, less inflammation, and it does not require a whole bunch of changes to your point. It's small little tweaks that gain some momentum, and then you move into the next week and add some different tweaks and kind of go from there. 语法解析

24:34

One of my favorite takeaways from the book, Ben, is in talking about your own journey, you talked about an approach that you had of one tweak a week. Because I think sometimes we are so overwhelmed by, oh my gosh, there is a solution, but it's so complicated. There's no way I could possibly do it. And I love how you framed that of make one change, get good at that change, make another change. 语法解析

25:00

you know, there's a progression. You don't have to do it all at once and trying to do it all at once often really backfires on us. So one tweak a week was one of my fun takeaways. I love it. Yeah. That's the philosophy, right? One tweak a week. It's a momentum. 语法解析

25:16

stack another behavior to that. And it could be a couple tweaks a week as well, but you just want to get some momentum and then build from there. I think a lot of the time we get so excited. We hear about something, whether it's like fasting or ketosis or the carnivore diet. And we like, we go all in. 语法解析

25:31

And we have to remember, we've done for many years the opposite. And it could be a dramatic shift and change to your entire metabolism and body. And all of a sudden, you're symptomatic, you're suffering, you're relying on willpower, which is why the old calories in versus calories out method is so difficult because it's like you're depriving yourself, relying on willpower. It's just not fun. It doesn't have to be that way. It could be easy. It could be really simple. You just have to understand what are those tweaks? 语法解析

25:56

All right, let's make them, adjust them. We mastered that this week. All right, let's add a different tweak and kind of go from there. So it works really well. It worked for me personally, and it works for a lot of my students. I love that you talk about some other variables that can be leading to metabolic dysfunction that I literally have not seen before. 语法解析

26:14

and a book out there. I know we haven't talked about it at all. Some of these things that you talk about are things that actually brought us together and brought us closer. I learned a thing or two about nutrition. I learned a lot about insulin. I learned how to help people fast and have a lot of success in those areas. 语法解析

26:32

And then just kind of was like, cool, I can't give a lot of people their lives back. And the book kind of stopped there or the continuing education, you know, went into learning more about fats, learning more about proteins, learning more about metabolic health. And then in 2019, I almost died from mold toxicity and I was at a loss. I did not know what to do. My whole life was falling apart. I was pretty certain I wasn't going to see the end of the year. 语法解析

26:57

And I thought I was doing everything right. Like I thought I was almost invincible to anything in the world at that point because of what I knew about nutrition and fasting and hormones and that nothing could stop me. And then I got stopped. I was this New York Times bestselling person on the subject and I couldn't even get myself to fast. I was that sick. 语法解析

27:18

So I sent out an SOS message to you. I had shared that we had recently learned that there was some mold in our house that I couldn't see. So when we had our house initially inspected, there was no black mold anywhere, not a spot of it, but there was all this other mycotoxins and mold and things in the house. And I had no idea what to do. This is a whole new can of worms. 语法解析

27:41

for me. And you really helped provide me with a lot of guidance and information on that. But I don't think people think about the other environmental toxins and other things in their life. And I know this has been a big part of your journey, as you share in the book, and I've shared so much online. Do you want to speak to any of that, Ben? Of course. Yeah, I'm glad you're doing much better. Mold is a serious, serious thing. I've also experienced mold illness, not as severe as it was for you, but it really 语法解析

28:09

debilitated me with chronic fatigue and weight gain. I just felt awful. And it's a big problem these days. It's a hidden problem, not just the mold, but environmental toxins in general. That's why to your point, Megan, I wrote a whole chapter on it, chapter five, which is all about how environmental toxins contribute to metabolic disease and dysfunction. There are two classifications of toxins that I outlined in that chapter. 语法解析

28:31

Obesogens, which mold could be in that classification, heavy metals, for example. Obesogens are these toxins that they enter the body and they're coming from everywhere, by the way. We live in a very toxic world than ever before. So yeah, it's mycotoxins from hidden mold, maybe glyphosate in the food. It's heavy metals and fluoride in tap water. It's toxins in the air, in the food supply and our cleaning supplies. It's everywhere. So when these toxins enter the body, whether we're eating it, breathing it, putting it on our skin, 语法解析

29:00

The body wants to survive. It's the number one priority for the human body is survival. So what it does, it activates a pathway called PPAR gamma. 语法解析

29:09

And PPAR-Gamma is interesting because it kind of acts similar to insulin, meaning PPAR-Gamma's job is to now clear those toxins out of the bloodstream. Remember, survival is the number one priority. I don't want those toxins to float around and enter vital organs. So PPAR-Gamma shuttles those toxins into our adipocytes, our fat cells. They're lipophilic. They're fat-loving toxins. 语法解析

29:30

And the reason the body does this is because the solution to pollution is dilution. We could dilute these toxins by putting them into our fat cells where there's a lot of room. And hey, if there's not enough room in your fat cells— 语法解析

29:43

your innate intelligence will increase the size of your fat cells. And hey, if that runs out of room, it'll create new fat cells. And that's how these obesogens make us overweight and obese. There are toxins. And I'll give some simple things the audience can do in a second. The next classification of toxins are a new classification, Megan, which are called diabetogens. 语法解析

30:06

And diabetogens are toxins that specifically disrupt beta cell function in the pancreas, triggering prediabetes and diabetes. And I found a study, which is so fascinating, that showed a 语法解析

30:18

Around 33% of these diabetic cases are from these diabetogens, this high toxicity load that we're getting all over the place. So what can we do, right? It's not all doom and gloom. I talk about the importance of keeping your downstream detox pathways open. Your downstream detox pathways 语法解析

30:37

your gut, your liver, your kidney, your colon, your lymphatic system. So there's many things you can do. Just getting healthy by eating a clean diet and eating organic as much as possible will help. 语法解析

30:47

But there's some simple things you can do right now. I make the case, I talk about microplastics and how these microplastics are showing up in men's testicles and our arteries, like they're everywhere. So some simple things we can do is as much as possible, drink out of glass water bottles instead of plastic water bottles, as much as possible. If you're using plastic Tupperware, I recommend switching to glass Tupperware. If you're using plastic cupboards, 语法解析

31:13

cutting board in your kitchen, switch to a wooden cutting board because a plastic cutting board will leach a lot of these microplastics into your food, but a wooden cutting board is safe. BPA is one of those toxins as well that we think of like canned food, make sure it's BPA free. But there's a study I put in the book that shows 语法解析

31:30

cash register receipts contain a thousand times greater BPA than canned food, meaning when they offer you your receipt at the grocery store, say no thank you. Do not touch that or grab a napkin and grab it, but don't put it in your pocket because if you put your hands in there, it'll go into your bloodstream. And the thing about plastics, there's a study from the University of Newcastle and it showed the average American consumes 语法解析

31:54

a credit card size worth of plastic every single week, which is absolutely crazy. 语法解析

32:01

Crazy. So keep the detox pathways open. I would explore, you know, what Megan went through and I went through. I would explore mold toxicity as being a probable cause to why you don't feel well. I also had mercury poisoning from silver amalgam fillings. So if you're listening to this and you have silver amalgam fillings, about 55% of every filling contains mercury, which is a super toxin. So I had eight of them. 语法解析

32:27

for 20 plus years, leaching mercury into my hypothalamus pituitary, which controls my entire endocrine system. So I would recommend finding a holistic dentist or also called biological dentist that performs safe amalgam removal and kind of going from there. So it is important. And that's why I wrote an entire chapter about it in the book. 语法解析

32:47

That's all really fascinating, Ben. I'm just sitting here nodding my head the whole time you're talking. So I'm curious if you could talk a little bit more about the whole creating metabolic flexibility and metabolic freedom. And obviously that's part of how your plan is created is to help us achieve these things. So I wondered if you could talk a little bit about the whole metabolism piece of this. 语法解析

33:11

I would love to. It's really, really interesting and exciting to chat about. When we think about the metabolism, I hear so many people say, and I'm sure you all have heard it as well, “I have a slow metabolism. I want to speed up my metabolism.” Or even things like, “Hey, I'm gaining weight because I'm turning 50 and my metabolism slows down every year. It feels like it slows down every year.” But when I dug into the research, I discovered that the metabolism doesn't necessarily even work in speeds. It's either efficient or inefficient. 语法解析

33:38

And we don't necessarily want to boost our metabolism or increase the speed of our metabolism. Animals in the wild, in the kingdom, in the wildlife, the animals that have the fastest metabolism have the shortest lifespan. So it's not really about doing that as well. It's about creating… 语法解析

33:53

a flexible, metabolically free metabolism. And what else is interesting, there's a study I published in the book from Duke 2021 that looked at over 8,000 people, I think over 10,000 people possibly, but from ages one to 95, crazy. They were looking at changes in metabolic rate and metabolism throughout our lifespan. And what the study showed is 语法解析

34:16

is that our metabolisms do not have any significant changes between the ages 20 and 60. It's pretty much the same between ages 20 and 60. Then at age 60, our metabolism starts to decrease in efficiency about 0.7% every year after age 60. And you might think, well, that's bad news if I'm listening to this and I'm over the age of 60. But here's what the study said. 语法解析

34:42

The only reason the metabolism starts to have this decrease after age 60 is loss of muscle mass. So if you build lean muscle mass, preserve lean muscle mass, 语法解析

34:53

by age 60 or even in your 60s and 70s, you could essentially be 85 years old with the same metabolism as when you were 25 years old. And that's really exciting. And you could do that with a low-carb approach, a keto approach. You could do it with having some days with high protein and then no protein, you know, feast, famine, cycling, a lot of the things you learned at the fasting method. These are ways to create a metabolically free metabolism where you're able to 语法解析

35:21

go without food for hours or in some cases days and feel incredible, actually have more energy. It's inspiring to me because it debunks a lot of myths around the metabolism. We're not trying to speed it up. We're not trying to fix a slow metabolism. We're trying to create a metabolically free metabolism. And it's very easy to do as long as you have the combination to the code and the book gives you the keys to the kingdom here. 语法解析

35:47

One of those keys is fasting. So it's a fasting method podcast. We've got to talk about fasting. But fasting. Yeah. 语法解析

35:56

What a great transition, Megan. I like that. One of those keys is fasting. It's actually a very important key to unlock that metabolic freedom. I mean, I've learned so much about fasting from you, Megan, and Dr. Fung over the years, and of course, Dr. Pompa, my mentor. And fasting is my favorite way to harness the innate intelligence within the body. It's really, really incredible. You know, I think a lot of people are starting to become really fastidious 语法解析

36:21

fascinated, no pun intended, with fasting. And I say that because just the other day, six days ago, I posted an Instagram reel on what happens in your body when you go without food for 100 hours. It's like a 90-second video, and I just kind of gave a timeline. 语法解析

36:34

And it's got over 10 million views in six days. It's insane. And it shows me that people are like, they're hungry. They want to learn about this stuff. And it goes against what most people think you can do. Most people don't even believe you could go without food for 100 hours, let alone 100 days or even more. Some people have done that, right? But fasting removes the interference. 语法解析

36:53

We know it takes a lot of energy, blood flow, bandwidth to digest food, an extraordinary amount of energy. So if you're constantly digesting food, you're taking resources away from the brain, your liver, other areas that need healing. But when you go into a fasted state where you just have water, 语法解析

37:11

you start to create this energy diversion process where you divert energy away from digestion to healing. And your inner physician, the innate intelligence, will direct that wherever it needs to go. So that might be, okay, let's divert energy and blood flow to the brain because Ben's doing a lot of podcasts today and he's speaking on stage or whatever it is, or maybe for you to have energy for your family and whatever. 语法解析

37:34

Whatever it is, you'll get that energy and those resources because you're not using it for digestion. And we know what it does to lower inflammation, to lower insulin. We know the New England Journal of Medicine put out a study in 2019 showing it should be like the first thing we all use for these metabolic diseases. It's not… 语法解析

37:51

taboo. It's not woo-woo. You and Dr. Fung have been preaching this before it became mainstream. Thank God there's research to back it up. So it is such an important piece to the puzzle, fasting, but it is a muscle. You got to build it up the right way. It is a stress. Doesn't mean it's bad for you. It could be what's called a hormetic stress. You just have to use this tool the right way. And you guys teach that really brilliantly. Oh, so do you, Ben. 语法解析

38:17

I've always learned something listening to you and I appreciate that so many of our Fasting Method family members also really benefit from participating in Keto Camp as well. And together it creates a full picture of information and strategies to really help people overcome this. 语法解析

38:35

But fasting is a pretty incredible tool at that. But there's so many incredible tools in this book. I really hope everybody goes out, gets this book, gets it for your friends. I have a whole slew of new mom friends. 语法解析

38:47

They're all struggling with metabolic dysfunction right now. And they kind of know me because I've done some Googling, but I sound crazy, right? Like you hear me say like fast for 42 hours. Oh, five days. Sure. Go for it. You hear me say these things. So they're not quite sure if I'm insane or if I'm onto something. But this book is just the perfect guide. It's completely well researched. This is something you could give to anybody and just the number of references from it. It's just like the obesity code. 语法解析

39:14

No one can dispute it. I remember giving my new husband, who is still skeptical a little bit about this, a copy of the obesity code. And he's like, this is just so well researched. You can't dispute it. It just speaks for itself. And it's just so much of the same here, but a really practical solution. You get the information. It's really digestible, as Terry said, and the actionable steps and a whole plan laid out for you to really succeed and simple. 语法解析

39:41

Just to circle back to some of these environmental stuff, I know it can sound a little overwhelming. Ben gave five, ten good examples of little things that you can do. Those little things radically transformed my life. Once I remove myself from the mold, it is amazing. These little things go a long way and Ben unpacks it all in the most easy to digest form in this book. Ben, I know you've got some exciting stuff happening around this book where people can participate and learn even more. Do you want to share with our listeners? 语法解析

40:10

Yeah, and thank you so much for the kind words there, Megan. Yeah, we have a special opportunity or a gift, I should say, for those who ordered the book this week. We have an entire course that I built out on the metabolism, 12 lessons. There's a couple of lessons in keto fasting and just how the metabolism works, why calories in versus calories out. It's not the full picture. So 12 lessons on the metabolism. And we have some exclusive interviews in that course as well with… 语法解析

40:37

the amazing Megan Ramos. We did a deep dive into metabolic freedom together. This is an interview you cannot find anywhere else, but only in this course. Dr. Jason Fung, we also did an interview with him in this course. Cynthia Thurlow, who I know is a dear friend as well, and Dr. Daniel Pompa. So all of these interviews and the entire course we're gonna give to you for free. All you need to do is go to metabolicfreedombook.com, which you'll see on that page. 语法解析

41:04

is links to purchase the book. We have Amazon, Barnes and Nobles, wherever you want to get it, Audible, Spotify. It's available on hardcover, Kindle, and Audible. I narrated the Audible myself as well, which was a pain in the butt. So you buy the book on that page, and then you simply just go back to the page. And then there's a step two, which shows your order form. So you just put your name, your email, and then you grab the order number from that purchase. 语法解析

41:27

and you hit submit. And as soon as you do that, you're going to be emailed the course with the interviews. You get the course and the interviews right away. So I'd love for you to go to metabolicfreedombook.com, pre-order the book or order the book and get the entire course with the interviews for free. What an amazing way to begin your journey to metabolic freedom. 语法解析

41:47

or tighten things up, get back on track, get your feet on the ground. So many great resources. Thank you, Ben, for helping spread the word, spread the great message, everything you do. I love it. I love connecting with you anytime we have a chance. So grateful you got to meet the incredible Dr. Lance today as well. 语法解析

42:05

I'm grateful too, Terry. It's been a pleasure knowing you and I'm grateful for both of you. Thank you for the opportunity to come share with your community. I know this is not something you do often with outsiders on your podcast, so I'm very grateful. Thank you so much. 语法解析

42:18

And as Megan said earlier, thank you for the 360 approach. This is like all inclusive, everything in one place at a very consumable level. So thank you for all of your work. I can't wait for everyone to start benefiting from this book. Thank you so much, Terry. Appreciate you both so much. All right, listeners out there, we will have all the links Ben shared. You can register for us, of course. 语法解析

42:43

The links for the book, links for Keto Camp, we will have them all in the show notes. And hopefully, Ben, I mean, we'll get a little bit more practice at interviewing. We'd love to have you back. I would love that. All right. Well, thank you so much today and everyone listening. Happy fasting. Happy fasting. Thank you. 语法解析

Edit:2025.05.07

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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04:53 减肥的第一步是阅读食品标签，选择全食物而非加工食品。

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

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

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09:49 建议每天摄入的蛋白质为理想体重的每磅一克。

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10:42 肌酸对线粒体有益，能改善认知功能、情绪和精力。

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11:39 超重的人应该减少碳水化合物的摄入，以改善代谢健康。

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

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

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15:05 需要注意碳水化合物摄入量的逐渐增加，避免随意增加碳水化合物。

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

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

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

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

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

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

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25:41 高血糖会加速衰老，并导致各种健康问题。

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26:34 A1C值高于7.5%会缩短寿命。

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27:46 高血糖会降低一氧化氮水平，导致血管收缩和高血压。

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

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32:46 30天计划的第二周开始进行间歇性禁食，并逐渐延长禁食时间。

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

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

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

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

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

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41:18 我会在需要提高表现的时候使用MCT油和外源性酮体。

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

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45:38 高质量咖啡有助于燃烧脂肪和提升大脑功能。

00:00

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

00:14

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

00:43

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

01:11

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

01:37

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

01:51

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

02:15

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

02:38

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

02:59

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

03:25

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

03:54

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

04:16

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

04:36

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

04:53

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

05:18

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

05:44

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

06:07

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

06:32

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

07:00

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

07:24

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

07:50

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

08:10

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

08:23

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

08:49

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

09:06

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

09:27

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

09:49

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

10:19

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

10:42

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

11:10

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

11:39

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

11:55

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

12:24

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

12:35

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

13:02

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

13:29

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

13:52

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

14:05

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

14:26

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

14:51

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

15:05

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

15:32

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

15:49

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

16:13

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

16:34

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

16:57

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

17:13

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

17:42

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

18:01

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

18:30

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

18:51

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

19:14

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

19:43

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

19:59

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

20:13

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

20:40

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

21:07

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

21:31

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

21:58

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

22:25

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

22:44

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

22:57

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

23:25

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

23:46

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

24:05

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

24:22

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

24:45

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

25:14

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

25:41

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

26:11

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

26:34

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

27:00

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

27:22

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

27:46

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

28:08

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

28:31

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28:48

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29:16

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29:35

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29:55

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30:19

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30:44

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31:12

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31:37

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

32:05

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

32:28

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

32:46

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

33:04

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

33:26

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

33:47

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

34:04

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

34:35

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

35:02

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

35:16

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

35:43

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

36:01

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

36:29

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

36:55

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

37:16

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

37:28

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

37:52

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

38:21

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

38:50

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

39:19

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

39:49

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

40:03

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

40:21

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

40:45

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

41:07

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

41:18

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

41:46

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

42:07

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

42:23

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

42:48

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

43:16

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

43:42

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

44:10

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

44:18

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

44:44

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

45:13

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

45:38

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

45:54

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

46:12

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

46:31

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

46:56

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

47:09

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

47:38

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

47:57

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

48:27

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

48:54

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

49:20

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

49:47

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

50:15

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

50:42

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

51:12

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

51:36

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

52:03

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

52:31

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

52:54

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

53:19

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

53:35

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

53:50

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

54:06

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

54:35

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

54:54

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

55:16

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

55:36

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

56:05

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

56:30

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

56:59

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

57:12

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

57:30

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

57:45

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

58:10

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

58:36

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

59:05

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

59:32

We asked around, and flowers are fine, but most women would prefer science-backed gut support that never wilts. While we're at it, throw in stress relief, our chill pill designed with clinically studied forms of ingredients to reduce daily stress. Did we mention that all of our supplements are clean, vegan, and third-party tested for heavy metals and microbes? 语法解析

59:56

Because if you ask us, the thought counts, but traceable science and sourcing count more. Find your ritual. Get what you really want this year, whether you're a mom or not, with 40% off your first month at ritual.com slash podcast. That's R-I-T-U-A-L dot com slash podcast for 40% off your first month. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Did 语法解析

01:00:24

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

01:00:45

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

01:01:01

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

01:01:26

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

01:01:54

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

01:02:22

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

01:02:54

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

01:03:13

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

01:03:38

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

01:04:10

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

01:04:33

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

01:05:02

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

01:05:28

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

01:05:54

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

01:06:19

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

01:06:50

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

01:07:19

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

01:07:42

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

01:08:10

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

01:08:21

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

01:08:49

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

01:09:18

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

01:09:34

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

01:09:58

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

01:10:20

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

01:10:33

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

01:11:01

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

01:11:23

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

01:11:49

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

01:12:12

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

01:12:35

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

01:12:50

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

01:13:14

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

01:13:44

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

01:13:57

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

01:14:19

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

01:14:49

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

01:15:16

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

01:15:40

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

01:16:01

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

01:16:20

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

01:16:39

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

01:17:04

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

01:17:21

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

01:17:45

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

01:18:06

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

01:18:35

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

01:19:02

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

01:19:21

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

01:19:42

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

01:20:05

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

01:20:33

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

01:21:01

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

01:21:29

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

01:21:50

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

01:22:12

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

01:22:39

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

01:23:04

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

01:23:32

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

01:24:00

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

01:24:25

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

01:24:56

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

01:25:23

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

01:25:51

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

01:26:04

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

01:26:32

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

01:26:50

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01:27:39

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Edit:2025.05.07

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