Burning Fat w/ Fat + Diet Tips w/ Dr. James DiNicolantonio

a medium chain triglyceride doesn't get absorbed in the lymphatic system and then gets stored as fat it actually goes right to the liver to be produced for ketone bodies and so another fat that does that is ala which is the parent omega-3 that we get from plants is a very ketogenic fat but most people don't realize that and so the reason why I Omega threes are so important is you have this overall fat burning machinery in your liver which is called beta oxidation and the long-chain omega-3s EPA & DHA turn up turn on the genes to make you a better fat burner so your beta oxidation in the liver goes up so just sitting me and you here we're gonna be burning 20% better our beta oxidation when we're consuming three to four grams of long-chain omega-3s per day during exercise your beta oxidation goes up by 30% if you're consuming that amount of long-chain omega-3 so you're better fat burner already by getting those healthy marine fats from like wild salmon then you then you actually consume ala which is a ketogenic substrate and so it's really important to integrate omega-3s because you're getting ketogenic substrates but you're also a better fat-burning machine [Music] hello and welcome back it's Mike Watson with high intensity health calm as always I'm super excited that you're here today it's part two with dr. James did Nikhil Antonio about 18 months ago or so he was on the podcast we talked all about salt and athletic performance I'll put a link right here it was an awesome video and highly suggest checking it out in addition to this video if you have not already but today we're talking all about different forms of fat different types of fat different fatty acid chain links and how those affect your metabolism so if you're interested in learning different nuances and ways to burn more fat for fuel this is a show for you brought to you by our friends over at perfect keto comm the makers of high quality exogenous ketone MCT oil powder and other blood sugar health support formulas and guys they have a new great bar that's available now it's called the keto bar definitely check it out 10 grams of protein from real Whole Foods also only one gram of sugar the rest is coming from fiber and good healthy fats derived from coconut oil whole real food like almonds and other things there's no car Guinean or weird stabilizers or things like that it doesn't fall apart and break we get stuck in your teeth like other low carb high fat bars so I would recommend it and you could save 20% off on your order and on these bars again you can go to perfect keto com4 - h IH and upon checkout save 20% off by using the promo code h IH 28 check up with that friends let's dive back into it with dr. James welcome back to another video it's a mic remote so here I'm with dr. James - nickel Antonio super excited to have him back on the show as you know we talked all about salt I think it was like a year and a half ago yep that interview was awesome really good to be with you buddy thanks bro states may be yours for purposes of like being complete let's not revisit the context of salt yeah cuz today we're gonna talk about fats and ketosis and danger and increasing your salt intake on the low carb diet is just part and parcel with success I think and would you yeah absolutely so you know salt is so important for both when you go in a little carb diet you don't absorb as much salt so glucose helps us absorb solve so you when you cut the carbohydrates you don't absorb salt as well and then of course you have more energy to workout so when you exercise you sweat out salt and iodine so really the book is about healthy salts not really the process salt because certain salts contain iodine too which you lose through sweat and so rather than real salt ISM I go to so that's some important insult is important because when you when you cut the carbs down the insulin levels drop and insulin is what kind of helps the kidneys retain salt so when you drop the insulin levels the kidneys flush out the salt and so you have both a decreased absorption of salt when you cut the carbohydrates and then you also have an increased spilling of salt and water out the urine and so most people when they switch over to a ketogenic diet are gonna need probably extra 2 grams of sodium for the first week and an extra 1 gram like long-term mmm I mean a lot of people in that space are not promoting like 4 grams per day 4 to 5 grams per day is that a little overshooting for some people at all and I see depends on so many factors exercise caffeine you know where you live the climate so it really it just depends but what you know a normal salt diet seems to be for when you cut the carbs probably around 4 to 6 grams of sodium is probably the ideal target mm-hmm like our ancestors hunting and foraging fermenting they're naturally and they're getting it and well primarily what they would do is they would get it in the they would consume the entire animal right so actually organs are very concentrated in sodium like the kidneys the liver and then they would get it in the blood so blood is extremely salty and so we're not just eating muscle meat now without the blood and the organs and all these other things and the skin when our skin actually stores sodium and then actually we would gather certain lg's too and extremely like spirulina has 400 milligrams of sodium per ounce so I mean one ounce I mean you can easily eat a half a pound of spirulina and certain cultures would gather it too so yeah I mean and we would just follow animals to salt licks so you know we're not we're not stupider than an animal right so like if they can find a Salt Lick we would actually go to the Salt Lick as well and just consume salt straight-up or we would go to saline sources and consume that as well what sort of mechanisms allow animals or maybe you haven't read this I'm very curious about this like how does it deer know to find a salt lake is there some sort of like radar me yeah no that's a good point it's it's honestly and and they're mapping system is the same as ours it's really the dopamine system in the brain the reward center gets hyper activated when you don't have enough salt so when so you seek it out in crave it more and then when you actually find it you get a greater high and so when you're not getting enough salt it can cross over to sugar too so sugar can be more addictive and other drugs of abuse can actually be more addictive when you're not getting enough sodium and actually animal studies have shown this if you deplete an animal of sodium they actually get a greater reward from things like amphetamine and cocaine because the reward center in the brain is hyper activated and so low salt diet may actually be predisposing to sugar addiction and drug addiction which is kind of crazy when you think about but I wrote a couple articles about that and there's some good evidence behind it yeah I mean it's important for people to know this because I think addictions are at all-time high there was Mac Miller or I think whatever a famous rapper amongst Millennials just passed away from addiction like last night yeah yeah yeah all over the media and stuff like that so we see this you know addictions all kinds like now in food addiction I think is being more talked about which is really good yeah so anyway so salt can be great for pre-workout I mean since meeting with you and and promoting that tip and so forth a lot I've had so many messages people like dude I take three grams of salt before workout I feel amazing like I don't need as much caffeine so want thank you for that tip because ya know I mean honestly I didn't think that that would be like what most people gather to on the salt I thought it'd be more about being able to eat healthier and but honestly the exercise aspect has been the best from for a lot of people and what what is important though is that you want to use salt to eat high potassium foods so it's not like eat a bunch of salt and don't eat a good like diet and where you're giving a lot of potassium and magnesium because patate getting enough potassium your body is not gonna be able to handle as much salt so it is important to get good amounts of potassium but I use salt to allow me to do that because you know my kids won't eat bitter greens and I really don't like them if I don't add a little bit of salt to it mmm I see so it's more like a delivery vehicle really exactly um but I thought plants are bad we're gonna talk about the carnivorous diet and plants and Whole Foods yeah one one final question here so you know we hear often times by traditional media dieticians that salt is bad for us right and you talked about how insulin when when you have high levels of insulin it helps to retain salt could that be kind of that connection where people are eating a lot of junk food blood sugars all over the place insulin is high so therefore blood sodium it would be higher is that it yeah well that's one aspect but really what it comes down to is when you don't get enough sodium your all your stress hormones get activated to retain it and you also your body becomes insulin resistant to raise the insulin levels to help your kidneys tain it more so literally eating a low amount of sodium is just as bad as eating a high amount of sugar in regards to insulin resistance and so numerous studies and meta-analysis show that low salt diet significantly raise insulin levels and insulin a you see after you eat a glucose load and cause insulin resistance so if you want to stay insulin sensitive you want to get an adequate amount of sodium okay another story that has emerged I mean since your book launched is that micro plastics are found in the ocean and all that so maybe can we cover that a little bit and is that why you recommend the Redmond real salt yeah no that's a good point so numerous studies have come out where they test like 13 different sea salts and because the sea salts come from a modern-day ocean they 12 of 13 in one study had significant amounts of micro plastics and nano plastics and so those are kind of like endocrine disruptors and it can mess with your body and they can accumulate and so yeah when you get a salt from an ancient ocean like Redmond you're not going to have to deal with that so it was formed millions of years ago and so that's just another important aspect of choose a healthy salt that's potentially not gonna have the microplastics in them is that drink mineral water hopefully it doesn't have micro plastics in it um but yeah I mean it's scary that we have to now think about that but the oceans I mean have so much plastic in them and there was one study I read and I have not had water I have a plastic bottle for a very long time due to this reason I think it was like 78% were close to 80% of like all plastic water bottles have high levels of micro plastic yeah and there there was one study that showed like I think was like Nestle plastic water or that had the highest levels which is crazy but it's just yet another thing we have to deal with and already like our friends and family think we're crazy for doing all this stuff we do and now it's like now we told them to drink you know filtered water but not out of plastic and it's really hard to find water in glass jars and so yeah it was funny last time we met we were both like independently fans of Gerald Steiner water why is it that you like it so much a couple reasons so one is the bicarbonate is really good to balance out salt so salts a little acidic and bicarbonate either through plants or through Gerald Steiner which has bicarbonate in it is alkaline so it helps kind of balance the acidity out so that's one benefit on the second benefit it's a great vehicle for calcium and magnesium it just is and it's got about a three point four five to one ratio of calcium and magnesium which is a good ratio I mean you really don't want to be above like five to one and it's it's got 100 milligrams of magnesium per liter which is huge San Pellegrino is about 50 milligrams so it's twice the amount of magnesium is san pal so that's amazing yeah because magnesium can be expensive and hard to find the diet right yeah and it's better absorbed when its ionic when it's like dissolved in liquid so it's a great way to get your magnesium you don't need a ton when it's coming from a liquid ionic form like that mm-hmm great all right let's talk about fat I mean you know there's all kinds of debate about fat right right right now I think most people are realizing that like whole food based fats are good for them and it helps to press yes at IIT and all that sort of thing but then there was that was it New England realm medicine or Jamo recently a couple weeks ago talked about you know is that kind of a prospective cohort study slash meta-analysis Walter Willett was involved in that so we're kind of it seems like traditional medical doctors are getting the message that we need to be having you know 50% of our diet in the energy form of carbohydrates so yeah where are we going wrong there yes so I mean the book super fuel is really about more of like a cyclical ketogenic diet and I mean I you can do a high carb diet well and you can do a bad and you can do a low carb diet well and you can do a low carb diet bad really just depends this book is really breaking out you know ketogenic diets 70 to 80 percent your calories are coming from fat so but which fats should we be consuming right and so we kind of were laughing that you know people are they're going on keto and they're like oh I just ate like four patties of Wendy's like on low-carb and this is great and this is healthy and it's like actually those patties were probably deep-fried and vegetable oil and they're not from grass-fed animals and so you're losing out on vitamin E and vitamin A and a certain fact called CLA conjugated linoleic acid which the animals they get through the grass gets into the fats and so I mean it's completely different consuming like fats from an ant like a animal that's been set to pasture versus an animal that's been fed grain and corn totally I mean that qualitative difference I think gets lost in the narrative and why do you think that is I mean because is it too complicated for people to understand that there is a qualitative difference or is it that we don't have yet enough data to say that there is a difference no I think we do I think we do have enough data I think people a lot of people kind of say well every animal is grass fat it's just their grain finished but the problem is is that last 30 or 60 days of being fed grain dramatically changes the omega-3 and omega-6 content and also dramatically changes the antioxidant levels in the meat the vitamin E in the meat which can be 10 times higher in a grass-finished animal versus a grain finished so I think that nuanced kind of gets lost it's also a little bit more expensive to consume and so to try to you know health is one on the margin though so you know it's certainly expensive for certain people so the the thing is if it is if cost is an issue for people I would say at least get pastured eggs because farm factory eggs are the absolute worst thing you can consume because there's already a lot of omega-6 in the egg and so when you're getting it through a factory farm egg it's just poor quality omega-6 and now these animals they don't have the the good nutrients to prevent that omega-6 from oxidizing so I avoid farm raised eggs yeah well I mean those chickens never leave a cage that's like 12 by 12 and they never see sunlight I mean yeah I've seen some of those like undercover cameras because I have chickens myself and I'm like yeah my chickens run around on 1/3 of an acre and like poop and pee they do all this to eat bugs and these chickens are literally in a cage I'm like the the nutrient deficiencies in that bird must and you know they're drinking on plastic I mean it's really there's it can't be healthy at all it's really sad so at least with cows you know they're they have to support like thousands of pounds or hundreds of pounds right so they have to have a little bit of muscle mass and even if they're in a feedlot right so I think that's always a better what do you say a better choice like if you're going out you're with a bunch of family members you can't you're not gonna influence where they're gonna go do it right you're like alright I'm at Outback Steakhouse yeah pork chicken or beef what are you gonna order yeah that's a good question honestly probably not the chicken probably the beef yeah be all honest because it's gonna be you know it's the lowest meat that's you know for omega-6 wise porks gonna be probably the highest pork and chicken are gonna be much higher in omega-6 then then beef and so I still do think it is important though to try and get beef you can see the difference like the fat has the beta carotene you'll see the fat it will be yellow or there'll be an orangish hue to it so it's definitely different and there's actually more antioxidant enzymes in the meat which is actually really important so when blood flow stops to the muscle and the meats hung for weeks and then we consume it the the irons released and it starts actually breaking down the proteins and oxidizing the protein and the fats so that's why it is important that grass-fed animals have these extra antioxidants and vitamins to kind of reduce that oxidation that's occurring while the meat is being hung for weeks before you actually consume it and get it at the supermarket and so you know it's kind of like when I when I read that study and I was like wow like I didn't realize that this is what's going on when blood flow stops to the muscle all these iron ions are coming out and kind of causing oxidative you know proteins and fats in the meat so you do kind of want to but I try to balance meat with some type of antioxidant food to kind of counter that mmm that's brilliant you know I mean we often hear about the cooking process creating advanced glycation end-products and so forth but I I never have thought about that I mean it makes a lot of sense like after you know the killing and the harvesting and so forth you know that you can create a pro-oxidant then eat that and so so really by eating the grass you know these animals how they would live naturally there's natural increase in those antioxidants they'll neutralize that exactly like glutathione catalase superoxide dismutase and then cooking what do you cook the meat in right and so absolutely III do pastured butter it taste so much better it's it's it's yellow it's not white you get the good vitamin k2 from it I try not to cook very very high with animal fats because they have cholesterol and you can potentially oxidize the cholesterol but still great to cook with animal fats compared to vegetable wheels because vegetable oils that's probably honestly the the number one killer of Americans honestly what I believe is that cooking those omega-6 vegetable oils because they cause oxidation products that can cross-linked proteins and actually there's been studies that show that it can lead to neurofibrillary tangles in the brain because they're called advanced lip oxidation and products Al's so we know we just kind of mentioned ages but these Elle's advanced lip oxidation and products when linoleic acid oxidizes either in the bottle from the omega-6 or when you consume it the acid actually will oxidize that omega-6 you absorb those those oxidation products and they can actually damage DNA and protein and then they cross link the proteins and create those advanced lip oxidation on products which can potentially lead to Alzheimer's and Parkinson's and things like that it's so crazy is that why maybe some people have low glutathione levels and all that sort of stuff is because their body is trying to constantly combat some of these damaged lipids at the yeah no I absolutely think that's a huge driver of oxidative stress in the body is those those vegetable oils and they were promoted really and what launched it was was Procter and Gamble and they're their donation of 1.75 million dollars to the American Heart Association which is crazy it was such a scandal you talk about that in the book I did read it yet so yeah it's awesome I mean the back story people need to hear that over and over and over again because it's almost like if they can't believe it like the deception and the corruption is how deep it runs ya know the story is crazy so we can talk about that a little bit so basically what ended up happening is you had the invention of the cotton gin in the late 1700s so we were only in the United States were only producing like 600 pounds of cotton and then within nine years of the invention the cotton gin also needed 40 million pounds of cotton being produced and with 100 pounds of cotton you get 160 pounds of cotton seed and said what do we do with all this cotton seed right you only need 5% to plant the new crop so you have all this cotton seed and so Procter & Gamble comes along extracts the oil and starts making candles to light homes with that that oil and then the oil industry hits in the mid 1800s and so they have all this proctoring animals all the this cottonseed oil have nothing to do with it now because you know we're using oil to light homes and so a German chemist Wilhelm Norman actually invented partial hydrogenation so Procter & Gamble bought that patent in 1909 and then they opened up their own lab and they created Crisco which stands for crystallized cottonseed oil and so that was invented in 1911 and so now you have a solid fat that can quote-unquote replace lard and tallow but for a fraction of the cost and it was just promoted back then every health claim you could imagine nothing was regulated back then so they said that you know it's going to improve your health and kids love it and you know moms make better cakes with Crisco they created a bunch of cookbooks and obviously every recipe had Crisco and so that's really the integration first of industry into the diet influencing our diet and then you had the Great Depression which had in 1929 and so Americans really didn't have the money to buy animal fats anymore and so the animal fats are also being rationed for the world war soldiers and so that's what ended up happening we're almost forced to consume these vegetable oils and then what ended up happening is the American Heart Association they were virtually just a group of cardiologists that no one knew until Procter & Gamble gave them 1.75 million dollars and really launched them now is like the leading cardiovascular type of group and they have a tremendous amount of influence and they still recommend that we get 5 to 10 percent of our calories from linoleic acid which is the main omega-6 fat in vegetable oils and yet there's never been a single study to ever show that we should be consuming that much omega-6 in fact really the only study that's actually tested that was the Leone diet Heart Study and they were consuming in the control group over five percent of their energy from linoleic acid and they dropped it down to below I was like three and a half percent and that cut cardiovascular Bunce immortality by 70 percent so it's like the actually the clinical evidence shows the exact opposite we shouldn't be consuming 5 to 10 percent of our energy from linoleic acid anything we should be only be consuming like 3 and 1/2 percent of our energy because that's very pro-inflammatory where it's Pradaxa Dacian or both yeah well we're not getting it from Whole Foods first of all so it's like the the vegetables that we're consuming is very pro-inflammatory right right from the get-go and in order to extract these oils they're coming from seed so you can't just like crush a seed and get the oil out so it takes like a million dollar process to do and may have you machinery they use hexane solvents to dissolve it and to get the liquid out so already it's like this like SiC poison that you're about to consume they have to like deodorize it and winterize it it's like what is this a tire on a car or is this you know what I mean like what's going like they're using all these crazy kind of chemical processes to kind of like dampen the oxidation products you can like smell the rancidity of it and then it just sits in clear plastic bottles on the Shelf oxidizing right lights hitting it 24/7 then you cook with that further oxidizing these the the susceptible fats because omega-6 is so susceptible especially from these oils because of the double bonds is a bunch of double bonds that easily oxidizes and has now it's been stripped out of the the whole food so it doesn't have the vitamin E to prevent it from oxidizing mmm just kind of like the animal meat like we're talking about grass-fed versus you know feedlot that is so crazy you know I was in South America in May as we film miss in early September and I wanted to go to his stores in Mexico and looking around and I had my video cam I haven't posted the vlog yet but the amount of speaking of vegetable oils and clear containers it was an entire like a magic ona store seeing like the cereal aisle is like 50 feet long that's how long it was it was just canola oils you know the grapeseed oil and so forth it was really frightening and I was looking the olive oil section was like this big and there's really crazy so it's like our influence on the the world like I'm speaking about the US you know our influence I'm like what people are eating and how their cooking is created I was just blown away and you know what would is probably the most confusing fad like is it how these canola oil because it's high in omega-3 so a lot of people think it is healthy right but if it's not cold-pressed it's already going to be oxidized and potentially even cold-pressed canola can have up to 5% trans fats in it which is kind of crazy it's a because it's so susceptible to oxidation when you pull the fat from the actual whole food which is terrible and the other thing is is cooking with canola oil is the worst thing you can do it's one of the worst fats to cook with because it's so susceptible to oxidation so if you I still need to recommend canola oil even if it's um cold-pressed and you're just drizzling it on like vegetables or salad exactly but I mean every now and again I think you know it's probably okay but I would always try to stick with extra virgin olive oil try to know the source you should be able to taste the pepper pepper 'no stew it the olio Kanthal has that like when you swallow it there should be some heat to it that that's a good indicator of the polyphenols in there and so it's tough though there's a lot of products out there that claim olive oil and they're contaminate with vegetable oils which is kind of sucks Gary I mean is there any regulatory bodies now that are like independently looking for that I try to well I think if you go organic and use in it actually has a date where and where it was sourced that's a good indication of a healthy olive oil and I try to always get it in a dark glass vial so just like you want to drink you know water out of a glass if you can you want to get your olive oil out of a glass at dark you know glass as well right what do you do like when you travel and so if you go to a Whole Foods like salad bar for example or even actually a lot of natural food stores there they call it can olive for canola all of mix yeah and it's like I think they're trying to save on cost because olive oil is way more expensive yeah so in that situation if you have that maybe once a week or once a month you might be okay but what would you do to prophylactically we'd have more like cilantro more blueberries like how could you mitigate some of that ya know that I mean that that's a great getting getting foods that have high polyphenols to prevent the oxidation yeah okay or just try to avoid it make your food at home yeah if you can but you know a lot of people too are concerned about well saturated fats they they don't have any double bonds olive oil does don't cook with olive oil yeah but olive oil is extremely high in polyphenols and so the the smoke point to a lot of people get a little confused and say well if it has a high smoke point avocado oil it's great to cook with extra virgin olive oil is much better to cook with and then avocado oil not that avocados is bad just avocados and avocado oil have virtually no polyphenols whereas olive oil is super high in polyphenols and so if the and I've looked at a lot of the cooking studies and the oxidation products that occur and olive oil is even better than coconut oil in regards to the oxidation products that occur because of the polyphenols and so the smoke point is only determined by 1% of the oil the free fatty acids whereas everything else the 99% of it oxidation products that you're consuming and you want to have high polyphenol content so if you want to cook with a fat extra-virgin olive oil is extremely good and it helps prevent a lot of the advanced glycation end-products - I always coat my meat in extra-virgin olive oil or you can do like an apple cider vinegar but or any type of vinegar is really good at preventing us advanced glycation end-products when you cook I don't know exactly how it just you know the the I think the acidity of it and and some of the other properties just prevent the the glycation products from forming like vinegar it can can reduce it by 90 percent it's probably the best thing to to reduce that interesting gosh my buddy Jeff will covin he always coats his meat with olive oil and I was always thinking like what are you doing yeah I mean coconut oil I had that mindset and I got a shift that thanks to you so that's so it's the it's not that the smoke point that's like kind of a marginal factor and the pie polyphenols in the olive oil and make that a much better product exactly interesting yeah so if you're gonna fry up maybe make sweet potato fries or something you definitely do olive oil yeah under purse mm-hmm we're always taught to use coconut or avocado because of the smoke point yeah interesting so if you were to go to so if Wendy's made a national campaign or a jack-in-the-box said we're we're dumping all the Cannell whatever and just going all olive oil for our french fries would you be may be okay with that or um probably not get on me and I'm the type-a personality yeah you know but I think if you're gonna eat a french fry it must be cooked in an olive oil extra virgin olive oil right yeah and then to finish off kinda meat cooking discussion low heat vinegar like or balsamic vinegar and or coated with olive oil beforehand yeah exactly um and you know I don't get me wrong animal fats are great to cook with - yeah um so I don't want to be here and say like you know cooking with with lard and things like that is bad it's not but the polyphenols actually absorb into the meat as well and so actually olive oil kind of makes the meat actually even healthier wow they're absorbing it as well so that that is my go-to to cook with I wonder if you're on the carnivore carnivorous diet if you can have olive oil in your meat or that bit no that's a fruit right oil man oh well we'll talk about that in a minute but I definitely want to kind of finish up on fats because before we started recording you were talking about like how chain length affects the thermic chain length of the fat affects the thermic effect of it I think is a new narrative people are probably interested in learning more about yeah so the really super fuel is everyone's doing keto how do we enhance it now what fats can you select to actually start losing even more fat and coming a better fat burner and so long-chain saturated fats are fine they're not bad they're just not as good as things like oleic acid and in the omega-3s because of numerous factors so thermic effect is the amount of calories that is required to digest the food so most people know that like almonds and nuts have a tremendous thermic effect like you you only really absorb like 70 percent of the calories from almonds because of the thermic effect and so olive oil has twice the thermic effect as long-chain saturated fats from like cream and dairy and things like that and cheese so you use twice the amount of calories just to digest olive oil than you do versus like butter so that's kind of important but then the other thing is is the the fat oxidation rate of a fat and so olive oil as well as medium chain triglycerides obviously and Omega threes and and long chain Omega sixes to have a higher fat oxidation rate meaning they liberate more calories versus being stored than long-chain saturated fats not to say that it's that they're bad it's just that if you start integrating more things like avocados and nuts and seeds and and wild salmon that's going to be better than just guzzling down whole milk in in full fat cheese's and and and and you know fatty meats salami and things like that because it's gonna be burned better stored less have a higher thermic effect and it has to do with chain length specifically or part most yeah mm-hmm because it seems like the longer chain fats need to go through a different transport protein carnitine mediated right there's little more steps involved you're right so a medium chain triglyceride doesn't get absorbed in the lymphatic system and then gets stored as fat it actually goes right to the liver to be produced for ketone bodies and so another fat that does that is ala which is the parent omega-3 that we get from plants is a very ketogenic fat but most people don't realize that and so the reason why I Omega threes are so important is you have this overall fat burning machinery in your liver which is called beta oxidation and the long-chain omega-3s EPA & DHA turn up turn on the genes to make you a better fat so your beta-oxidation and a liver goes up so just sitting me and you here we're gonna be burning 20% better our beta-oxidation when we're consuming three to four grams of long-chain omega-3s per day during exercise your beta oxidation goes up by 30% if you're consuming that amount of long-chain omega-3 so you're better fat burner already by getting those healthy marine fats from like wild salmon then you then you actually consume ala which is a ketogenic substrate and so it's really important to integrate omega-3s because you're getting ketogenic substrates but you're also a better fat-burning machine I love that you know but so many people right now are going wait I've heard of pou foes and polyunsaturated you know fatty acids and there's an Omega you know like you said the EPA DHA aren't those a poopa like should I not and they heard probably that ala is a proof of as well so I think this is where context kind of comes in would you how would you differentiate that first people yes so they're both polyunsaturated fats one difference is is we're getting 20 to 30 grams of linoleic acid where we're only getting maybe if we're like consuming wild salmon maybe four grams we're getting like five times the amount of omega-6 and and the oxidation products of those are gonna be a lot more because they're getting so much less of omega-3 so that's one difference of why omega-3s and their susceptibility oxidation isn't as big of a deal as the omega-6 is - I don't know anyone who's cooking with fish oil right like opening up their counselors explains there that yeah yeah that would be expensive so weren't work we're cooking with the omega sixes and we're not cooking with the omega 3s 3 is we used to get a ton of omega threes in our diet evolutionarily even out in the African savanna we were the only ones could actually access the brains the skulls besides hyenas so anytime we would you just literally gather all these all these skulls and get a ton of omega 3 the brain is more concentrating omega-3s than salmon so you get a tremendous amount of omega-3s evolutionarily so we've always consumed a bunch of omega-3 if we're on the coast getting seafood even if we weren't on the coast we have all these skulls that we would gather and sites studies have shown humans over two million years ago they're their burial sites they just surrounded by a bunch of skulls cracked open and so that was like that was like a great source of food that was always available because no other animal can get to it except maybe a hyena have the strength to do it I don't really know if they were trying to do that but humans you just gather all all the skulls and consume a bunch of omega threes the long chains so it's kind of like I never realized that when I said when I looked at those studies I was like wow that makes sense that's like an ample source of long-chain omega-3s in the African savanna even though we're miles away let's say from the ocean so our bodies actually utilized omega-3s as a signal that oxidation of it is an alarm bell so if you don't when you consume Omega threes the the DHA there's an inner mitochondrial membrane and there's something called the cardiolipin that DHA concentrates them and so if a cell gets damaged the cardial the DHA and the cardiolipin oxidizes and so it's a good signal if you don't have a lot of DHA in the cardiolipin it can prevent the the cell from apoptosis so you want to have DHA is the signal to cause a cell that's damaged to undergo apoptosis which is really important because you don't want to a cell that's damaged to turn into a cancer cell but the oxidation of omega 3 the body we used to get it so much it knows what to do with it and that's the signal at signals caspase-3 and it signals the a.pop tonic signals for the cell to you know basically self kill itself rather than turning into a cancer cell so the oxidation of omega threes in the body isn't really that big of a deal it's not a bad thing it's actually everybody uses it as a signal to upregulate antioxidant enzymes when it oxidizes because the body's got to have a way how does it know it's being damaged what's the first fad that's gonna be damaged it's a long-chain omega-3 DHA because DHA is a 22 carbon fat it's got six double bonds so it is very susceptible to oxidation and so when your cells aren't saturated in it your brain cells when they DHA oxidizes it turns on nrf2 and he moxa Jace one up regulates antioxidant enzymes so really important that your brain is saturated with DHA to upregulate the antioxidant system when the omega-6 in your neurons are causing havoc and the oxidation of that is causing havoc Omega 3 is the pro resolving factors so we need to have inflammation to fight things but it's supposed to be turned off and our body uses Omega threes they're called resolved ins and protect sir SPMS these specialize Pro resolving mediators are formed from Omega threes so super important and that's kind of the difference between Omega 3 PUFA and there's susceptibility oxidation versus the susceptibility to oxidation do you'll make a success I'm so glad you clarified that and people hit the rewind button to get that science it yes sorry dude I'm like damn that's amazing so you really know your stuff man I mean I've interviewed quite a few people I'm like not too many people can can rattle this off so I love talking with you about this but you know going back to that that interference if you will associated with apoptosis and conversion potentially to a cancer cell so I mean is it suffice it to say if you have an Omega 3 deficient diet potentially that could be a carcinogenic diet potentially because of that that cell mechanism yeah and um you know a couple years ago when I was really into a low carb diet housing you know I was really believing that cancer cells if you starve them of exogenous glucose it's really gonna be beneficial and it really only seems to be certain cancer cells in the brain but cancer actually dramatically can utilize linoleic acid to feed its growth so it literally will suck up the linoleic acid in your fat stores which by the way has a half-life of one to two years and we're all the linoleic acid in our fat stores has gone from like nine percent to 23 percent so it's just like Miracle Grow for cancer growth and cancer even if you cut out exogenous glucose it'll chew up cell membranes it'll eat amino acids to fuel its growth and it will suck up the fat stores of your linoleic acid but it can't do it if you have really high levels of Omega threes and so mega threes block cancer from literally sucking up the linoleic acid and what a cancer cell does is it converts the linoleic acid to arachidonic acid and then it pushes out all these pro-inflammatory eicosanoids and things like that that signal angiogenesis and blood vessel growth and supplying its nutrients so when you cut out linoleic acid and it's it's hard because it's in our fat cells so you can't just lower a linoleic acid and think cancer is not gonna be able to feed off it's got tons of your linoleic acid and fat serves to feed off of so if you consume high dose omega-3s that can potentially prevent cancer cells from sucking up that linoleic acid there's been clinical studies in humans and breast cancer patients that were given four grams of DHA that if the breast tissue got saturated with the DHA and like about 50% of people who consumed it did actually it got soaked up in their breast tissue there was like a prolongation in life anywhere from 12 to 36 months just by taking DHA in breast cancer patients that's not that's a long expansion of life right and is it Dube going back to that effect in that apoptosis and caspase-3 pathway that you mentioned it's more blocking linoleic acid from being utilized by the cancer cell mm-hmm that's amazing through those resolving mediators or something else um through through the transport it blocks the linoleic acid transporter on the cancer cell from actually absorbing it and then the can it's crazy how cancer knows it has the machinery to literally convert linoleic acid into like all these signals to feed its growth that is so crazy you know I love these conversations because we hear like Oh glucose feeds cancer so therefore if you go low-carb it's anti-cancer but it's but you're talking about there's context and everything so it's like different types of cancers and cancer cells are you know they evolve and mutate right so they're they're you know if you take away one fuel it's gonna figure another way like glutamine or yep I didn't even know about this like this will make a six fat you know amazing so that's just yet another reason to eat real Whole Foods high in omega threes maybe what how do you feel about supplementation with Omega threes yeah I believe in supplementation because number one not a lot of people can afford seafood and there's problems with Mercury even in wild seafood unless you're sourcing it from like Alaska as in certain waters in Alaska and in Canada a lot of the the wild seafood is just contaminated now with you know these these dioxins and you know yeah exactly and so it can be an issue and it is stored in the fat and so I think supplementation there's there's a place for it and and what I do i do take krill oil I take about three or four grams of krill oil for four particular reasons one sustainability curls the largest biomass and it's regulated the Antarctic krill biomass they can only they can only take 1% of it and krill oil is really great for numerous reasons it's more close to an omega-3 from food than just a fish oil supplement so krill the omega-3s are bound of phospholipids you're getting a good dose of choline in one gram of krill you can get anywhere from 50 to 75 milligrams of choline which is very important to prevent - krill oil is high in astaxanthin and kantha xanthine and so these are carotenoids that the krill is getting through consuming the microalgae and so these these carotenoids astaxanthin can span the entire cell membrane and can prevent oxidative stress outside and inside the cell and so it's also preventing the Omega threes from oxidizing so when you get your Omega threes from krill you're getting that benefit of the astaxanthin preventing the any potential oxidation issues with that and then the the being bound to phospholipids just like we used to get da DHA from brain which is bound to phospholipids the transporter in the brain will only take up DHA if it's bound to a phosphatidylcholine and so if you get your omega-3 from krill or through real foods which are more bound to phospholipids than just fish oil which is bound to triglycerides you're going to get twice the absorption of the omega-3s in the brain which is super important and so that's kind of why I do try to supplement with krill three three to four grams a day even if I'm consuming a wild I do try to consume wild salmon like once or twice a week I do try to do I love I love lobster I know there's some issues with it it's wild I tried do it like once a week but I kind of balance there's these organic pollutants that can can mess up they basically bio accumulating fat and so one of the best ways to actually though to bind it and get rid of it is fiber and I do consume a lot of high fiber foods so that's kind of how I balance potentially getting those organic pollutants from the fat that I get I consume I consume it with a lot of high fiber foods which which combined those dioxins and things like the PCBs and you just you just kind of excrete it out yeah that's really good tip I go back to the the kind of controversial carnivorous diet and our plants always bad there's some benefits right so that's why I think if you only pick one thing you might be selling yourself short on the others of it things but let's go unpack a little bit I think people aren't totally up to speed on you know if they take omega threes right either from krill or fish oil that backbone that you mentioned super super important so having that phospholipid is that kind of like how is that I mean it you know maybe it's a little bit more complicated you probably talked about in the book but that gets absorbed into the better cuz it's just cell memory transports yeah there's there's a transporter that literally will block DHA from going up unless it's a lie so phosphatidylcholine DHA and so the liver has to kind of add the choline back to the omega-3 if you're getting it in a triglyceride or prescription fish oils are the worst absorb because they're ethyl ester and so if you don't consume it with fat you only absorb 20% of an ethyl ester like a I don't know if I want to do brand names but there there are brand names prescription Omega 3s they're a fluster and you're only gonna be over 20% whereas if it's a triglyceride bound fish oil you'll absorb 70% and if it's a krill oil you're gonna get like 90 percent absorption so there are differences that's awesome yeah that phosphatidylcholine or phospholipid bound plus time the astaxanthin phospholipid bound is great because a lot of companies actually I don't know if you've looked into this but they'll provide a krill this low and astaxanthin they'll add in astaxanthin from seaweed it's really not the same because it's not bound it's kind of like you're putting it on what are they put lipstick on you know on our house yeah something like that so you want to make sure to look for that and then what do you think I just interviewed the folks over at I fuzzy international official standard group nutria source so they do third-party testing and they have a high costs for international krill oil so they look at Anissa Dean which is a long-term oxidation they look at our snake is there some arsenic and krill so anyway folks listening I'll put the link to that cuz there's a really informative discussion about quality that people should be ya know and I take fish oil - because krill even if you take three or four grams of krill you're only gonna get 500 milligrams EPA and DHA and the benefits of long-chain omega-3s you don't actually gather until you get about the maximum benefits three or four grams and so I do supplement - if I'm not getting my omega-3s that day from wild salmon or a wild shrimp or wild lobster or crab things like that I will take I'm not gonna mention brand names but I do take an omega-3 that is regulated they test the lipid peroxidation so make sure the levels are low there I store my fish oil in the freezer and I store my krill oil in the fridge so in that honesty you can expand the expiration date on fish oil like twofold if you store it in the freezer really important a great tip yeah a lot of people have this on the counter neither I've been hurt yeah you know realize that you know that supplements are susceptible to moisture heat all these different things right so great point so this is kind of off topic but you and Max Lumiere must get along great on this topic cuz he's huge on krill and astaxanthin yeah yeah and what's really important though is there's right now there's a huge debate on our is fish oil beneficial Eric Topol who's like the adder in chief of Matt's MedPage Today in Medscape which I have tremendous respect for he believes it's not beneficial and the problem is is the studies are testing Americans who are consuming 20 to 30 grams of omega-6 linoleic acid background then the study only gives one gram of fish oil so you're still a twenty to thirty to one ratio you're never gonna get benefit from omega-3s in a sea of omega-6 and that's why all these trials keep failing but the old trials in the 80s and 90s they they actually show tremendous benefit the reason is they study them in Italy and Japan where the omega-6 is super low and they also gave better doses so the jelous trial which they gave on top of a Japanese diet where their omega-3 index is already 10 percent they gave two grams of EPA one point eight grams and it's still significantly reduced cardiovascular amounts goes to show you that our omega-3 index really probably is maximum where we get the most benefit if we're 10 12 percent most Americans are 4% which increases your risk of sudden cardiac death by tenfold and so the studies that are family now they're found cuz I'm not even giving the right dose they're not giving three or four grams which is required to stabilize atherosclerosis or IDEs all the benefits the the vaso dilatory benefits are at those higher doses so if you're not getting three to four grams you're not really getting the benefits of omega-3s just by taking one gram yeah that's amazing I mean for practitioners now that aren't using fish oil clinically one of the biomarkers we use when I was in the clinic withdrew our Guillory back in no six was trial assad's and fish well three four grams drop it like a rock it was amazing and then fatty liver you see liver enzymes start to drop as well and then became better fat burners and lost weight and all that so it's pretty profound you yeah it is and in the exercise benefits of omega-3s are you know honestly so overlooked but omega-3s we were talking about fat burn so obviously that's good that's good and so it up regulates the genes in your in your liver to burn fat better but also there's that there's a really big issue with sarcopenia and you know you're losing the anabolic effect and older people to amino acids and insulin and omega-3s can kind of fix that and reverse that and so it's really important I'm a bunch of studies have shown now that if you give three four grams of long-chain omega-3 cz's and fish oil you can not only prevent the sarcopenia but reverse set.you increase muscle strength maximum wraps go up like your the amount that you're able to do one wrap goes up and the reason is is muscle protein synthesis goes up with omega-3 so DHA is actually the pacemaker of the cell and so when you consume these fats right there's a there's a lipid bilayer a phospholipid bilayer where you have these polar heads and you have the fatty acid chain two tails and then you have another layer of those and so the membrane becomes much more fluid when you consume long-chain omega-3s and so it's the it's the stiffness that actually have these membrane bound proteins right that actually hormones will hit and and ions will flow through and if you don't have enough long-chain omega-3s it becomes stiff and it starts pinching on the proteins DHA makes the cell membrane super fluid and so you the reason why hummingbird's wings can beat so fast is because their wings are saturated with DHA so they that's why they can beat 80 times a second so DHA is the pacemaker of the cell and so amino acids fly in and out of the cell much quicker sodium glucose everything almost comes coming out yep and so super important whereas if you consume those oxidized vegetable oils the tails actually become oxidized and they start curling up and the cell becomes more permeable and more damage can happen of that way so when you consume these fats it's literally turning you changing you from the inside out and it sticks with you for the lifetime of the cell membrane it's really important that the fat you eat for that one second can stick with you for months that's said that's an important point totally yeah I mean because some people have a cheat day and they go out and have fast-food fried stuff or whatever yeah Gaza feta no God knows what it's doing your brain for those months that it's sticking in there that's amazing you know Bruce Lipton has this book his second book I can't member but it's all about cell membranes I'm freaking the title have you ever followed his work I don't know I haven't okay so he the biology of belief and then he believes that cell membranes are really kind of or what are communicating cell to cell communication and you know psycho neuro-immune and logical reactions and all this but that's such a great point you know this membrane fluidity and so going back to the test that you referred to the Omega 3 index right bill Harris yeah and he's got I think people can do that over the counter disorder it's like 50 bucks right yeah you can yeah and it's super important yeah so because the some membrane really is the interface between the outside world and the inside world of the cell and a lot of people have thyroid issues or insulin issues and it's the receptor you can you can give all the thyroid hormone you want but if the hormone isn't hitting the receptor and the signal isn't transmitting into the cell it's not gonna work and so Omega threes are super important because inflammation surrounds the cell and blocks those signals and we have the pro resolving mediators from Omega 3 that has the anti-inflammatory effects so now all of a sudden the receptors are able to get the T 3 or they're able to get the insulin and in a cell signal into the cell so if you want hormones to work you've got to lower the inflammation by having enough omega-3s and so a fat deficient a fat cell is deficient in omega 3 is an inflammatory fat cell because the pro Resolve ins from omega threes they can the Omega threes get into the fat cell and the resolved ins kind of like I said they they block out the the inflammation from the omega-6 and what ends up happening no one knows if you have an inflammatory fat cell like right there well if your belly's up to here you might assume that probably yeah well that's that actually is a good marker is the visceral adiposity but there's a lot of thin on the outside right fat on the inside and you don't actually see the expansion really but you do see the fat in the liver and so that's one marker of an inflammatory fat cell and what ends up happening is the the fat cell becomes inflamed and the macrophages then start getting into the fat cell and they become inflammatory they turn into type 1 macrophages and then the the fat cell themselves start releasing cytokine inflammatory cytokines so you get the systemic inflammation omega-3s come in the fat cell convert those macrophages type 1 to type 2 actually they convert them to anti inflammatory macrophages so you can clean up a inflammatory fat cell just by consuming Omega threes its key yeah I mean that whole field I know it's a little complex a whole meta information and all that and this idea that our immune cells have different personalities I mean that's just such a fascinating topic I'm so glad you talked about that in the book too I do I love that yeah I think practitioners are not yet aware of that and that needs to be brought out that we can change the phenotype of our immune system with nutrition which is key but I love that you brought up James you know this this idea that omega-3s can help us with muscle mass and preserving you know muscle mass for the Aged that just naturally happens you know with age so there's one study I'm sure you're talking about in the book which of course you haven't read yet but it was about you know fish oil users when they do exercise they burn a lot more fat and severe muscle and so it was at Brown three grams of per day yeah API DHA yeah it that that actually I'm very familiar with that study so it might not be the same study but one study showed if you take six grams of visible fat from the diet so like let's say you cut the fat off your steak and you replace it with six grams of fish oil within four weeks you lose two pounds of fat and gain a pound of muscle and you know just from switching 6 grams of fat to a different fat and so there is an increase in whole body protein synthesis with omega-3s and so that's important whole body protein synthesis so tendons ligaments your your collagen is important and so mega threes help with that as well and also what's really cool about omega-3s when you're on high doses is it lowers your heart rate and so that's that's really important for runners you can actually run longer faster without feeling the fatigue because it lowers the oxygen demand throughout your entire body but specifically the heart as well so you actually are a much better fat-burning machine and you and you utilize oxygen better when you have higher omega-3s because of the cell membrane and it's more fluid and things are just operating at a higher level it's like switching out a v4 engine with a v8 engine I love that yeah I mean it's just more efficient right yeah gosh we could talk all but I'm all day about this and I think it's super fasting you know for people but I definitely want to talk a little bit more about the carnivorous diet but anything about your book fat I'll make it freeze omega-6 you know that we generally talk about that or like yeah yeah that's a good question so I do want to touch on healthy omega-6 is I don't want to demonize the mega sex so there are intermediates and elongation omegas sixes that are formed off of linoleic acid so if you have a healthy linoleic acid which so many of us don't anymore because it's all oxidized before it even gets gets there to the desaturates is to elongate that if you actually have a healthy linoleic acid it's supposed to go and get elongated to GLA which is gamma linoleic acid gets um elongated again to die Homo Gamma linoleic acid D GLA and that's the really important to make a six fat because off of that fat you get a healthy prostaglandin called prostaglandin e1 which is a super potent vasodilator so it can help lower blood pressure it's an anti platelet effects come off of that prostaglandin and it helps stabilize plaque the problem is is you need a good amount of vitamin c to transmit and convert d GLA to prostaglandin e1 you need good amounts of calcium and zinc so so many people are vitamin and mineral deficient and they're consuming those fats not from real food so they're losing out on the vitamins and minerals to now convert those fats into healthy prostaglandins and so also high insulin levels shunt the d GLA away from prostaglandin e1 to arachidonic acid so you have high insulin levels shunting it to arachidonic acid you have the inflammation from linoleic acid now converting arachidonic acid into pro-inflammatory prostaglandins and leukotrienes which can cause asthma and issues like that and then you have the lack of vitamin C and minerals producing prostaglandin e1 so a lot of people with like atopic dermatitis ADHD osteoporosis dry eye syndrome are lacking on the prostaglandin e1 form from d GLA because they don't have the vitamins minerals and they have the high insulin levels kind of shunning D GLA away from prostaglandin e1 so things like evening primrose black currant oil seed oil things like that barrage which is the highest in GLA it has been shown in tons of studies to benefit skin conditions to speak specifically atopic dermatitis and eczema I think specifically if you have issues with either converting linoleic acid to those intermediary healthy Omega 6s so hypothyroidism lowers Delta 60 saturates by about 50% and that's the enzyme that first converts laic acid to GD GLA so high people with hypothyroidism might need more that GLA because they're not converting linoleic acid to Jeet GLA and then D GLA prostaglandin e1 so in those people definitely I think should supplement because they're not getting that those healthy prostaglandin e1 and then h age reduces those desaturates enzymes as well so if you're older you might need to actually supplement with with that that healthy GLA fat so I think it depends on the situation but you know magnesium is so important and sixty percent of us are just in the general population are deficient it's 30 percent just off the blood levels but if you actually use better tasks more invasive tests it's about 60% but magnesium is super important for that first conversion of linoleic acid to GLA and so I think a lot of people are suffering from an intermediary omega-6 deficiency because of all the problems with and so many things required to convert linoleic acid to these healthy intermediary Omega 6s and then so that's why supplement and can kind of circumvent those deficiencies micronutrients whatever it may be hypothyroidism gotcha that's a great you know there's a researcher at Wake Forest Floyd Chilton you probably come across he's really been key bit instrumental and Mark yueshen as well out of Nashville about when you supplement with uh sir I can't remember the ratio but they suggested a ratio of EPA DHA to GLA because of everything that you're saying there the deficiencies and all that so I don't know that that really caught on that that well but I think there's just one more thing that for people to think about like oh man I got to buy another fish oil supplement or another you know but for those of you listening or into this know that there's research out there wait like that so yeah that's key I know you got some other stuff up your sleeve anything else oh we didn't know I think I think we hit a lot hit a lot man it's amazing people gonna hit the rewind button beautiful times but yeah let's let's tackle some controversial stuff and I guess just you know how people kind of open up I think like I love blueberries but I would never eat a diet 1% in blueberries right because even though they're very nutritious high in polyphenols fiber you know you would be deficient in other things so what would you say to people that maybe I mean obviously people can benefit for reducing some of these fermentable carbohydrates and maybe there are some anti nutrients and vegetables but like you said the fiber helps you to prevent absorbing these persistent organic pollutants there's polyphenols like where do you stand on this conversation I think it back in evolutionary times didn't have to worry about all this stuff air pollution and and these organic pollutants and Ellie now that we have to we need to have higher amounts of antioxidants to prevent all the additional oxidative stress so if we didn't have to deal with that maybe we could get along with more animal foods but it's so important these plant foods with the fiber to soak up a lot of the harmful organic pollutants and you need the polyphenols now because of all the air pollution and all these micro plastics and we're dealing with just so much stuff now we've got to think and evolve on what is the optimal diet for us today not what we were when we were cavemen but I do think that a lot of people benefit from cutting out plants I personally believe in the health benefits of plans but there are a lot of people that they just don't jive with it well and so I don't want to go against like the you know the carnivore group because a lot of them have a lot of success stories do I really believe that a carnivore diet for most people for a long long period of time is the ideal diet I doubt it I don't know of a single longevity population that only eats muscle meat I think you can be smart though and you can include things like liver once a week and you can cook include some seafood to get some more of the omega-3s and more minerals like copper and other high minerals that are in seafood that aren't in muscle meat per se so you're just eating hunks of muscle meat you're losing out on a lot of certain vitamins and minerals folic acid calcium copper manganese vitamin C very important you don't maybe you don't need as much on a carnivore diet but you still need some and there's an optimal amount you do not saturate the vitamin C dependent enzymes until you get 120 milligrams you're not gonna you're gonna get maybe 12 milligrams just eating all muscle mean so I don't I think it's okay and I think you feel good on it because it's low inflammation because plants part of the plant eating plants the benefits from it is it's causing a little bit of a hormesis effect it's a little bit inflammatory the polyphenols but that that that gives you kind of the long-term benefits of them so I think a blend of both is kind of how I eat but that's a great point I mean a lot of people don't think about that they hear anti-nutrient they think bad but if we look at exercise exercise creates micro inflammation but it's positive that's what creates adaptation so that's a that caveat sometimes gets lost in the narratives you know because when we talk about vegans or carnivorous very extreme it's polarizing and all that but I love that you're bringing out you know so I just want people to kind of think for themselves and yeah I'm glad you brought up anti-nutrient because everyone demonized is plant foods for phytic acid and phytate phytic acid and phytate if you look at any animal study and even human studies now one of the strongest anti cancer cancer inhibitors is phytic acid and it is one of the strongest calcification inhibitors as well vascular calcification so phytate and phytic acid from real whole grains most whole grains are roller milled nowaday so you've got to find really good ones like Ezekiel brad that just they don't roll or millet which in what happens have happening is when you mill a grain the the granule and particle size dramatically determines the health effects so if it's a large coarse grain that hasn't been ground through a steel roller mill the the increase in the glucose going to be much lower during a lot more benefits but that phytic acid it's been shown to reduce in animal studies tumor growth by like forty percent so they they chemically induce cancer in mice and they give them phytic acid prior to it and it lowers the number of tumors and the speed and growth of the tumor by about 40 percent so it is a cancer inhibitor and so yeah it might be an anti nutrient but if you're eating overall high nutrient diet plus you're getting the phytic acid which by the way can also bind free iron and part of the problem with consuming red meat high very high amounts of it is you have free iron which is extremely reactive phytic acid can actually bind those um iron ions and kind of like you know store them and keep them safe in a way for me accessing in your body so I think it is important to get some type of phytic acid in your diet mm-hmm so like you know you're making your own wheat bread once a week or something like that or what do you have you yeah so I try to get non steel roller milled grains that are stored in the refrigerator if they have to be stored in the refrigerator that means they still have the fight and the germ and then a lot of whole grains they'll take out the germ which contains the fat because the fat will start slowly oxidizing in it the expiration date will dramatically go down so if you're getting a whole grain bread from a refrigerator or a freezer that's a good telltale that it's actually a whole intact a whole grain and so I do I love whole grains I didn't used to when I started realizing that whole grain fiber is the strongest binder of those organic pollutants when I started realizing the phytic acid benefits of it the ferulic acid which you get also through a little bit through coffee is an extremely potent anti-cancer molecule I started really delving more into whole grains and so most of the whole grains out there though are complete junk even though the ones labeled and that's why everyone hates whole grains but it's that 1% that if you can get it right I think will dramatically improve your health yeah I mean you're talking about like cultures you mentioned centenarians and throughout the world and may Han harvest their own bread and some of these people are living well over a hundred you know so that's kind of interesting John do yard rows published a book he's a re Vedic medical re Vedic doctor of chiropractic in Colorado the his title of his book is eat wheat it was really kind of controversial but he's talking about - you know the seasonality of wheat so we comes in season just like blueberries and if we eat it every day and that's gonna be not in harmony with the seasons and so yeah it's great the phytic acid I haven't read that research but let's I'll dive into it that's amazing how are we doing on time they're 60 minutes cool all right so we can dive talked a little bit more about what you personally do for that you're cyclical Peters native diet oh yeah so I try to lift weights twice a week I don't I can't lift super heavy any more I did injure myself in journey no it was like six years ago I tore my pectoralis tendon so now that's why I'm super into collagen in vitamin C and things to improve that health so I try to eat really clean because I can't lift as heavy I used to be able to just bench 300 pounds and eat all the carbs I want and now I can't do that so you guys surgery or no no I didn't so is it so it's a little weak on that side yeah yeah so it's really a lot of push-ups and a lot of like band exercises and light weight really good technique really slow hold and then tight and because I can't do heavyweight but I still try to maintain that type a diet and then for a cyclical ketogenic diet what we would recommend in super fuel is you want to include more carbs and more amino acids more protein on days you workout and that just makes more sense you're gonna be able to synthesize more protein and you're gonna be able to reap the benefits of breaking down your muscle by integrating more protein and integrating more car because insulin is an anabolic hormone so more carbs in the insulin response on days you work out is going to build more muscle yeah it's that narrative I mean so a lot of people are confused about when should I carb cycle I haven't like how many days do I wait and that's that I fall over very similar approach you know if you're not act like today I'm sitting traveling doing this interview with you gonna go back to Seattle so I'm not gonna have any carbs I'm not like maybe have one meal a day it's gonna be pretty light tomorrow I'm gonna lift weights be active so that's kind of is that the like the cyclical nature that you yeah and really I mean one of the best ways to get into ketosis is exercising building muscle and so you'll be able to tolerate a lot more carbs when you're just putting on more muscle and you're gonna be able to reap the benefits of the carbs and burn more of the glucose and so that's really kind of an important nuance is that you know it's not just about the carbs you're eating its how much you're exercising too that dramatically determines the health effects of consuming those carbs wholly that demand you know people need to create that through exercise and everything so there's different schools of thought out there people say like you know I do fasted exercise and I don't eat because I want to trigger a toff adji and everything like that you just provided a compelling argument to provide those nutrients like where do you stand on that side yeah I definitely stand on the side of if you want to build muscle and you're breaking it down you need to you need the building blocks so I mean the clinical evidence is beyond contestation and reality that when you consume about 30 grams of protein while you're lifting weights you're going to synthesize more muscle I mean anyone who says you know fasting verses and working out is gonna build more muscle versus consuming protein and exercising that's completely false but do I think there's benefits to intermittent fasting and even 24-hour fasting every now and then absolutely because you're going to be able to strip the old sells and renew and renew them and so there is periods where you kind of do want to do I kind of practice intermittent fasting three times a week I don't even realize it but breakfast I try to skip that three times a week on days that I'm not working out in these that I am working out I definitely need breakfast I see great strategy but going back to exercise I've been diving into for the research for the book that I'm working on is one way to trigger a toff adji is to exercise yeah and so a lot of people think it's just fasting fasting fasting and you know they approach this from a weight-loss perspective and they kind of forget about exercise and while fasting can probably help you know with with lice emic levels liver fat all that exercise is great to pair with that and so yeah part of the benefits like when we get bigger muscles is a toughie G driven that's kind of crazy yeah you literally grow new mitochondria too so my there's something called my toffee G as well where you renew new mitochondria and so there's been studies where I'm supplementing with Omega 3s helps you grow more mitochondria too and obviously oxidize does the same thing so pair the two get double the benefit love it love you men let's finish up a little bit on the micronutrient deficiencies creating like obesity and hyperphagia you worked on a paper with Amy Berger who we've had on the show and stuff and I think that's a concept we were talking about offline that people have kind of intuitively knew for a while like in seating streaking out these high-calorie foods and quest for micronutrients just wheat creates a vicious cycle yeah so if you look at obesity as like a hormonal imbalance so you have higher insulin levels that are kind of locking away fats in protein you're not able to use them and then it's triggering hunger and more carb cravings right minerals have a dramatic effect on insulin sensitivity in the cell and so numerous studies have shown magnesium deficiency chromium deficiency vitamin C deficiency copper deficiency manganese deficiency any deficiency in any of those minerals there's really good evidence to show it causes insulin resistance and so if you're deficient in one of those or multiple which most Americans are now you're becoming more insulin resistant and then when you're compounding it with sugar which is just pure calories and you're not getting those minerals and vitamins anymore the more sugar you consume the more nutrient depleted you become because the there's B vitamins that are required to metabolize the sugar and magnesium as well and so it's it's sucking out vitamins and minerals just for you to liberate the calories from the sugar and so you're slowly becoming depleted in those and those vitamins and minerals and then there's the other side of energy depletion ATP depletion and so when you you know fructose damages the the cell and damages the mitochondria so they don't produce as much ATP and so you're you're obese but you have lower ATP lower energy lower nutrient nutrient and so you're overfed and undernourished mm-hmm yeah I think intuitively people thought about that but I'm very grateful that you guys did the research you know - yeah so we'll put a link to that paper that was BMJ oh yeah DMT open heart yeah that's awesome what we put a link there and so you got the book it's coming out early November yeah we'll post this about a week before comes out but um how was it to work with dr. Mercola I mean he's been a huge influencer in this space yeah um super smart guy you know he knows his stuff and I think he he brought a lot of good ideas to the book in regards to you know supplementation and things like that and I think you know it was smooth it was it was good that's awesome who inspires you in this space and there's so many different people out there I mean you've been on the dr. Oz the doctors I mean you've been really out there mark hyman everything like that I could who do you look up to and stuff yeah that's a good question you know really one of my colleagues Merck liccardi he's awesome and me and him really tried to pinpoint mechanisms of action when it comes to certain substances so right now we've done a lot of research on glycine supporting college and health and so we've published about three papers on that and looking into the effects of amino acids as building blocks for hormones and building blocks for glutathione and things like that and so he you know he's awesome and I have so much respect for him mmm what do you think about glycine for sleep and gab great oh yeah it's a new tutorial transmitter there's good data three grams before bedtime definitely helps with sleep we don't we're not able to synthesize enough for optimal collagen just because of the way it was formulated and 580 million years ago in smaller animals and it never actually improved and so we're only able to synthesize about 3 grams probably need about 10 to 15 for optimal collagen health and so that's why I supplement with about 10 grams of glycine per day Wow in a powder form probably at that dose yeah yeah I do powder and it kind of sucks though the taste and to be honest it's a little sweet but it has a weird aftertaste so I try to do pills as well and I do I also obviously do hydrolyzed collagen too I see okay I've always been a little bit I know people have a great benefits from collagen but I've always wanted like the sourcing on that is it bottom of the barrel and made you have any yeah no sourcing 'he's got to be good because it'll be contaminated with heavy metals if it's not from a good source so grass-fed you know organic preferably if you can a low molecular weight so different collagen some collagen 's can have four grams of glycine and 15 grams of collagen others might only have like two and a half so there's definitely differences there but you do need the building blocks for collagen so it is important to consume the especially glycine so glycine makes up every third amino acid on collagen which is why it's so important and the reason is is because it has the small side chain of any amino acid allows the three polypeptide chains to get close and twist like a rope gives collagen and strength so glycine is super important and that's why I supplement with a mmm gotcha that's amazing I mean you have so much information packed in this brain it's amazing it like I said I've interviewed a lot of different people and just the mechanisms do you read a lot of academic papers yeah yeah I mean I've published over 200 myself so you know normally when I publish a paper I'm normally the lead author and I do all the research and so most of my papers have at least a hundred references some the ones subclinical magnesium paper I published in BMJ open heart had like two hundred and fifty and that's probably one of the most super-proud papers ever that I that I wrote but yeah I do love to read a lot and do a lot of research as a researcher do you look at sometimes now like plus one biology or BMJ will show like how many people have viewed the page or reddit and so forth who does that kind of get you excited because you know people yea like the altmetric depending on press and how much you get that that's that's kind of to me more important than the a lot of people kind of the impact factor or like like New England Journal Medicine has a big impact factor but if you get something press released you can have a much broader impact on the general population especially if it's an open access journal yeah so it's a researcher I mean are you impressed or not impressed by when a journalist reaches out to you like are they looking for the cursory information or do they really like take the time and interview you and get all the details like how how does that process work yeah it depends I think if there's lead time on a press release and they have three or four days they can do more due diligence they'll call me they'll maybe call me a second time and they'll get other opinions as well and but if it's something that they weren't but it wasn't really press released but they just saw come out they might just kind of throw their own thing together and might not even contact me it just depends how does that make you feel when you read it oh whatever yeah yeah so then when you see these New York Times or op-ed pieces reviewing whatever nutrient vitamin E vitamin C whatever you don't probably put much weight into that because you know that yeah not really a lot of the New York Times stuff on fish oil I think they got wrong and in a lot of recent articles on college and I think have have it wrong you know there should almost be like a peer-reviewed board for that right because I mean that their reach is wide and and people just read an article like in the lay press but don't go back and actually vet it in right you know in the academic peer-reviewed article yep gosh well we're super grateful for you dr. James I mean it's great to have you back on for a second time here Buffalo got the new book coming out and then also you're working on if it's okay to talk about yeah yeah yeah me and dr. Fong working on a book called longevity solution so I think it's like 13 chapters really cool stuff on green tea red wine glycine and collagen protein and and health healthy proteins what proteins you should each and for longevity so it's cool yeah we're excited about it and that's gonna be in the spring as well um right now tentatively may Allah you know we'll see that's awesome so if we get to finish off like on a morning routine or or habit that you do that you think really gives you like the most mental clarity energy consistency to like crank out this content that you're doing for the world what would you attribute that your success to yeah I think you know just just my personality to be honest I mean I'm super focused this is something that's super important to me and I just make the time for it I don't think there's any magic pill that like gives me the strength or cognitive performance to do it just just like like you you know you're really into it right right right how's your wife put up with all the research in everything she just I mean she's the best wife honestly and she takes care of the kids so great and lets me write like on the weekends and at night and she knows it's something I love and so I mean she's she's my partner and we just get along great yeah is she a stay-at-home mother she is okay yeah that helps yeah and you find like on the weekends and at night that's your most creative time that's really crazy yeah well actually the most creative time is probably the morning too before work coffee's in me like cortisol is flowing definitely the morning to be honest but yeah yeah that's great so if you're gonna look something up do you go to Google Scholar first or like PubMed yeah so um PubMed 100% I mean sometimes I'll dude for the salt fix it was ridiculous I think it's been three years like almost every day researching for that book and yeah I mean my prior read well over a thousand studies yeah I get direct messages on Instagram quite a bit from people that want to research more so I just wanted to help them out ya know let's you know yeah I like Google Scholar because you can sometimes scavenge a PDF from some random website where they stored and PubMed doesn't always tell you that but if do you find that like more and more journals or becoming more open access and things yeah there are so for for super fuel I did probably bout three years of research too and you try you do try to grab those open access ones first but like you said it's kind of a rabbit hole you read one paper you find ten great references now you got to find those references then those ten give you ten and all of a sudden a thousand studies later you know three years later they're like you're Blair did I start with this exactly that's amazing but so do you guys have any bonuses where's our website like if folks are listening right now yeah yeah so I'm actually launching dr. James de Netcom that'll be hopefully when the book comes out so I'll have some content on there and so obviously my dr. James tunic Twitter Instagram and Facebook I'm pretty active and I put a lot of good stuff out definitely Twitter is like your biggest source yeah I would say so definitely guys if you're not following dr. James on Twitter please do that right now I'll put links here get the book pre-order the book that really helps like book rankings and everything like that right or review if you're watching this and it's out that that's super helpful super helpful yeah and if you haven't yet read the salt fix definitely check that out that book was amazing I mean a game changer to me that look really like there wasn't an that's a totally unique book and and you were the first to market there to really help people thanks appreciate that that's awesome then you got the longevity solution yep coming out so that's great so what about a patreon that's what you need you need a patreon account because you got so much here you could just write like quick blogs and then have people pay a small amount yeah yeah I know you know Dave Feldman who I have so much respect for he's a great guy you guys should contribute to his patron um shout out to him but yeah that'd be something cool - well if it's out by the time we post this or whatever I'll put it in the link so really really appreciate your time buddy good see you guys always thank you alright guys really hope you enjoyed this video if you did just hit that like button you can subscribe to the channel and I know dr. James does follow the comments so if you have a question comment hit that and then we'll try and get him to interact and we'll catch you on the next one Cheers

Channel: High Intensity Health

Views: 164,761

Rating: 4.8757086 out of 5

Keywords: James DiNnicolantonio, Burning Fat, Keto diet, Ketogenic, Ketogenic diet, Super fuel, keto fats, keto diet fats, krill oil, James Dinich, Fat loss, Fasting for women

Id: hJm-HhKHmT8

Length: 77min 23sec (4643 seconds)

Published: Tue Nov 13 2018