How This Clinical Nutritionist Changes Lives with Hunger | Mike Mutzel on Health Theory

so it was just a mindset shift and was really subtle and I think it's important for people to hear that because you know I don't have necessarily weight issues I don't have blood sugar issues most people you know searching for health-related topics are trying to lose body fat trying to balance her blood sugar but I have other issues that I'm dealing with and I we need to have a positive mindset that her body and her mind are malleable everyone welcome to health theory today's guest is Mike muscle he holds a master's degree in clinical nutrition and teaches leading-edge science to healthcare professionals for the Prevention of chronic disease he's created roughly twenty courses on health-related topics as well as hosting an awesome and widely respected podcast called high intensity health he's also the author of belly fat effect the real secret about how your diet intestinal health and gut bacteria help you burn fat and speaking of burning fat we were just talking before we started rolling and I wanted to get back to it let's do it which is your fasting you said that you don't you you're fasting right now you've about 24 hours in yeah you said that if you have time you're gonna go grab something to eat but ah maybe you'll just go straight right at home I find it really hard not knowing where my fast ends do you is there any sort of mental component to fasting for you you know a lot of us have this ball and chain when it comes to food right we're just you know we eat at breakfast wheat lunch and we worry we take up so much of our mental bandwidth that can be used for productivity for relationships for self development but when I do interviews when I interview other people or when I'm being interviewed I like to do it in a fasted state now it I didn't start doing that it took me a while to get to the point where my ketone levels get to a point where I'm not feeling hypoglycemic and the symptoms of like low blood sugar affect me but I don't really worry about is because once your fasted for me personally I don't start to get negative symptoms in terms of sleep issues and maybe constipation or whatever until day three so I'm cool going to 36 hours and not knowing am I going to have food or not so it's just a way to clear the cobwebs not have to worry about meal prep one's sundae but the reason why I do is actually have a tumor biomarker that's elevated called alpha-fetoprotein interesting that's why you started doing it well that's why I'm fasting probe more on a more prolonged basis every to tell you why why do you think that it and then tell us the exact protocol yeah give people a little bit of the background on the potential anti-cancer properties what you've read I'm super interested in this Seaton goes crazy as you want well you know there's a lot of research people talk about fasting first of all lowering glucose and insulin and so obviously there's many different cancer subtypes and cancer cells metastasized and they they mutate and and so forth but a lot of research shows that cancer cells can utilize glucose and insulin to thrive so getting rid of those groves not insulin I've not heard that so the cancers though can actually use insulin as what a growth factor is a growth factor to kind of pivot their metabolism to a more glycolytic so they're burning sugar instead of fats and then we'll get into a toffee in a minute but insulin is involved in kind of amplifying mTOR mechanistic target of rapamycin I know you had Peter or TIA on a talked at length about this but this is really the gas pedal for cellular growth and so it's and I like to just pause right here and let people know it's it I described mTOR like a light switch in your home right it's not good or bad it's the context that matters your light switch is great when you want to find something in the dark but it can be bad if you're sleeping and someone turns it on so that's where you know every time we eats even if it's a vegan meal or a animal-based meal we're going to stimulate mTOR so just wanted to throw that out there it's not good or bad it just is and it's context but getting back to your question about insulin that could be the purported mechanism through which insulin may affect cancer growth is through mTOR activation which just kind of fuels pro-growth pathways yeah so getting back to it glucose inhibition or lowering glucose down and lowering insulin enhancing mitochondrial function so a lot of people I'm sure you've talked about this you know if we envision our home being a cell our home has different appliances right we have the refrigerator the the stovetop the furnace inside each one of our cells we have different appliances they're called organelles so they're little cells within cells really and our mitochondria play a key role in helping us burn fat for fuel helping us think clearly helping us move our muscles and it seems that mitochondrial dysfunction is you know an upstream event leading to various diseases from mild cognitive impairment blood sugar issues and low energy fatigue things like that but certainly cancer as well so we got the mitochondrial function and then for me enhancing esophageal so as I said I do lab work I've been doing lab work like you know comprehensive metabolic panel is twice a year and I started to have this GI pain and I could not figure out where it was coming from and it was just like persistent so after three months this was back in 2015 I started to do some research on the Internet and I'm like you know maybe I could have cancer maybe I could have something and I started to look and since it was in this region I was looking for gastrointestinal biomarkers so I measured those and there was this one test called alpha-fetoprotein which is high in people to have hepatitis or hepatocellular carcinoma which is a metastasis of deliver so I ran it and the normal range is 0 to 8 and mine was 80 whoa so anytime you have a weird biomarker just retest because it could just be part of the lab that's why I retested it it was 79 and then I was freaking out like a little girl home so I'm nervous right you're nervous because that's indicative of having this liver cancer exactly okay so because I had this biomarker I started to kind of believe that I might have cancer and then I started like on one hand it was great because I was more present with my daughter enjoying the moment putting down the phone at night things like that but on the other side I was like I can't have this mindset that I have something I and this is common in Western medicine you have autoimmune disease you have Hashimoto's so people start saying I have MS I have this and I think we need to realize that certainly our body can have perturbations but it doesn't mean you're always going to manifest symptoms of that if you you can the body in the mind and the diet and lifestyle are so powerful so well let me ask you an interesting question so I know you play in functional medicine a lot one of the things that I love about functional medicine is it stopped worrying about the symptom and get to the underlying cause do you think your elevation in protein is AFP yeah okay I keep forgetting the computer protein AFP is that is that a symptom of something else you don't think so but I was living a lifestyle where I was commuting I was traveling a lot I was a sales rep and I was going to Chicago going to managing territories in Canada so my circadian rhythm was totally jacked and so it was a if anything it was an eye-opener that I mean I've been eating healthy for a while I mean I got into bodybuilding and fitness stuff when I was 14 not for good reasons for insecurities like many of your guests has talked about you know but um I was doing a lot of things right but that's one of the things that I was not doing my circadian rhythm was all over the place it was you know always on Eastern Standard time zone and flying back and living in airplanes so it was an aha moment that I mean maybe the universe God was telling me you need to change how you live your life and be present more move more and really honor your sleep-wake cycles because that influences our hormones our biology I mean everything that's interesting so walk us through how do you then use that eye opening moment you're taking it at a much deeper level you're seeing it as an opportunity you take it obviously very seriously from a dietary protocol you now kicking in the fasting what are some other things you've done too and I like the way you say honor your sleep-wake cycles I'm taking this like spirituality kind of vibe there's a lot of this stuff so how do you think about that like how are you honoring other elements of your life like maybe the easiest way to ask it is what other changes have you made it's a beautiful question myself talk yeah I used to have a lot of negative self-talk about you know insecurities I'm not good at this I suck I mean if we really want to go down the rabbit hole you know older sibling exposed me to drugs and alcohol when I was nine well yeah so that really and you liked it or well I took to it yeah so I mean it's crazy for people listening you know I got arrested twice before at the age of 15 arrested at 12 and 15 shoplifting and then for drugs at 15 so the reason why I bring that up is I felt really dumb right because you know remember dare don't do drugs all the stuff in the 80s you know if you do alcohol before this or if you drink we're smoke your brains gonna be stunted you're gonna have learning disabilities and so I started to like believe that stuff and I literally I remember my freshman year of high school after I got arrested clean my life up my dad kicked me out you're not kick me out back you had me go to rehab outpatient rehab the best decision ever changed my life got into fitness and all that but I really struggle in school and I really believed that I was done I was like I'm just not like these other kids and back then my brain wasn't because of my prior five six years it so I had a lot of catching up to do but that mindset that I'm dumb and I'm not able to learn I'm not able to talk with people still lingered with me and it wasn't until college that I started to like kind of slowly change it but this aha moment that what if I do have cancer made me realize that I can't hang on to that crap because my time like we always think we're gonna have time I may not have the time that I think I do to impact the world that I want to and leave a legacy and I was like dude I can't be nervous for interviews it gave me nervous for video I got a create content I got a right I got a research because I realized it like if I have 10 years 5 years 3 years whatever yeah it's finite like and we get wrapped up in our insecurities and making money or doing this but I think you know if we can find our the best expression of serving other people that can be an associate that negative me whatever everyone has different gifts and I think that's what's so beautiful about the earth so it was just a mindset shift and was really subtle and I think it's born for people to hear that because you know I don't have necessarily weight issues I don't have blood sugar issues most people you know searching for health-related topics are trying to lose body fat trying to balance her blood sugar but I have other issues that I'm dealing with and I we need to have a positive mindset that our body and our mind are malleable that's been the biggest change yeah that's super interesting so I want to go back to that we're 15 outpatient becomes the best thing why was that the best thing and how did it lead to fitness because I didn't think I had a problem I didn't think that my parents didn't understand me or whatever this is what kids do I mean come on you know people smoke pot and drink all the time you guys probably did it too and I didn't realize how behind in school I was I didn't realize how stunted emotionally I was I didn't realize that I couldn't effectively communicate with people like literally verbally and look people in the eyes all of that because I hid behind the substances you know and the little relationships that I had back then were all under the influence and so it forced me to get outside of my comfort zone and learn new skill sets learn how to approach women learn how to read and to relearn how to read alphabet multiplication tables literally and how did it get into weightlifting is my stepmother introduced me to a chiropractor and he said you know what to get stronger and everything you need to to do these compound movements squats deadlifts presses and they're just like you look you have potential Mike you need to just course-correct here and yeah so that's how I got into it and you know I realized that if I can change my body I could probably do the same thing to my mind the weights give me a lot of self-confidence and then eventually that gave me the self-confidence that I can learn in school and then I did a pre-med route and everything like that and so without the weights I don't think I would have had that and the ability to change my physique probably would not have had the self-confidence that I could learn biology and that I could actually study and do the MCAT the medical school aptitude tests and things like that right so I think a lot of people look at people that lift weights and think meathead or you're just doing this for looks but there's so many so much carryover mentally that occur and so that's why I love to have all my clients do some sort of resistance training or some exercise that's quantifiable a lot of people go to the gym and just do the elliptical for 20 minutes but you can't really quantify if you're gaining you know if you're improving or not because you're just doing time you're looking at heart rate so if you're gonna do cardio I recommend training with watts or power if you're doing yoga it's a little bit easier to quantify because you can see if you're getting into a position better you can hold it for longer and weights and even CrossFit or powerlifting offer that feedback so we know for improving yeah it's I'm so with you on the notion that if somebody's struggling mentally the first thing that I would recommend to them is to go work out and the reason is the self respect self belief are I think some of the biggest things that people struggle from and sitting there and looking in the mirror and telling yourself that you love yourself is it's probably not a bad start but it's never gonna get you there because if you don't do something that you actually respect you're not going to develop the self respect working out lifting it's hard it's difficult you have to sustain effort but you do see that loop of I did this thing I stayed focused I was disciplined I pushed beyond my comfort zone and I got a result and I look better which triggers that intrinsic like when you look better you feel better as you're getting stronger you feel better you have that more confidence but it's fascinating to me how few people are able to apply that to the rest of their life like you'll see a lot of people they crush it in the gym they obviously understand that you put in that effort and you get this tremendous reward but they don't make the leap of if I can do it to my body I can do it to my brain what was the insight there that let you believe that did it just seem intuitively true to you or did you read something somebody say something sometimes we beat ourselves up and we say to ourselves I'm not fit I never will be fit I've always been fat I've always been poor whatever it may be but like you said these small steps and mark bell talks about this just putting points in the scoreboard just getting a little bit a small win and so I think some people can really change your mindset by starting the day off with a small win I know I can screw my whole day up if the first thing I do is look at Instagram or YouTube or something because then I'm stressed out and I'm irritated that I didn't do my routine and and look there's days that I don't like working out I mean I talk about working out all the time there's days that I don't like going to the gym but you still go and and I always share there's so many Instagram those days that I really am dogged hire and I don't want to go but I go I feel so much better and so I'd imagine I don't know this for sure but that Steve Jobs there was days he didn't want to show up at work but he did it anyway and look at the magic jeff bezos many entrepreneurs many athletes probably the same and so I think some people are just their health is in such a state where they just don't have the energy but they need to realize that sometimes we you know how seemingly health people don't have the energy to but you do it anyway mmm no that makes sense I want to go back to where we started with the fasting so I've never noticed the mental clarity thing that people talk a lot about so I think I would have if I were going from poor diet to fasting then I think because you're getting rid of the brain fog that you can get from especially a high high carb diet especially if you're getting a lot of sugar but you said that you like to do interviews and things in a fasted State because you're you think you're clearer sharper faster I do yeah you know I this is you bring up a great point it's this biochemical individuality and I think we hear you know ketones are great so I need to be in ketosis to feel great but everyone operates at a different level I just find for me personally everything is easier if you took exile genus ketones would you get the same mental clarity is it the lack of something or the presence of ketones such an awesome question I think it's the presence of the ketones personally have you tried exogenous I have yeah I've noticed that I mean the jacker ketones right up which I would love to get back to because a lot of people are chasing ketones for fat loss which I don't think is ideal but for the mental benefits I think the presence of ketones has a lot of potential how often do you take them I only take them when I travel like and sometimes before bed what did you take them and you travel for what reason because I believe that traveling is stressful on the body in a way that the ionizing radiation whatever your this sounds totally woohoo I know but the Wi-Fi in the airplanes the recycled air I usually just feel tired more tired than I normally would considering it's just like an hour flight or two hour or whatever so I like to take them before because part of the reason why ketones are so exciting to me is how they affect our gene signaling and protect our DNA and affect it you know we talk about ever heard it protects DNA walk yeah through the through the sirtuin enzymes and it's a big long fancy word the histone deacetylase inhibitors HDX these are common targets for various chemotherapy drugs the hot they're upregulated when we fast wouldn't be exercise and when we're in ketosis and maybe perhaps when we take drugs like metformin or rapa myosin so these are molecular switches that not only affect our body's preference for which fuel we utilize glucose ketones fats etc but they affect their like affect stress response pathways and including a toff adji and and others so yeah if you're traveling if you're sitting if you're gonna be in a stressful environment if your occupation this is a big one for a lot of people working at a hair salon or if they're cleaning homes for example cleaning apartment complexes whatever exposed to chemicals I think ketones offer a lot of benefit in that regard because you're helping the stress response pathways that's so interesting I've never heard about this before so you're saying if I'm in a diet induced or fast induced ketogenic state am i up I'm up regulating the things that the Excite that stress pathway or is it that being in a ketogenic state is sort of a rest and digest parasympathetic place yeah that's a deep that's a Neve question we could get into it so a lot of because it's counterintuitive because right now if you look at my stress response hormones I'm twenty four twenty five hours into a fast my adrenaline mine or drone when my cortisol are significantly probably higher compared to if I just worth eating a normal day right so logic would suggest that fasting is stressful but what we see that's the hormonal side of the stress response and then we have the autonomic kind of central nervous system side of the stress response what we see is parasympathetic tone and heart rate variability which is HRV a lot of people you measure it with your ring that you know these are or ring this is a proxy of our autonomic nervous system and that increases in in favoring more of resilience so my heart rate variability is going to go up in a fast correct interesting yeah it's a wonderful I mean I think that's the best biomarker people should use and look if you're brand new to this and you fast it might decrease transiently but over time it's going to improve so like if I don't need anything tonight when I wake up my heart rate variability over the evening time and first morning will be significantly higher compared to if I had were to have had two meals per day and so I think that's a good biomarker and then you know because there's so many people that say well it's just about energy balance calories in calories out and there's really intelligent people that speak to that and I could agree that you can get results doing that bodybuilders do that define results short-term body composition changes may be at the expense of slowing down your resting metabolic rate because if we think about what our resting metabolic rate in Mirat metabolism is adrenaline noradrenaline thyroid hormone and dieting prolong calorie restriction tanks that and so I think if people again I'm not a fan of calorie counting by the way but I just throw it out there because you know there's some reasonably smart people that think that ketosis is stupid it's all about energy balance why do they think ketosis is stupid because some of the controlled feeding studies in metabolic wards show that there's really no difference in terms of fat loss between energy equated differences in macronutrients so if you have someone that's eating three let's just make it simple a thousand calories a day yeah they're a small person and all of that is maybe it's on a high carb diet thousand calories a day from a high fat low carb diet ketogenic diet in two weeks in a metabolic award study maybe there's not much difference in fat loss so they say see you guys this it doesn't matter it's just energy and energy out and yeah I'm not really totally concerned about fat loss is the best proxy of health number one number two these are short duration studies in a controlled environment people are not living their normal life well let's this this is really interesting to me and I'm in that wonderfully dangerous place if I know enough to get myself into trouble so let's be nice an inflammatory if if they're just equal Y is ketones stupid or why is ketogenic stupid because on get a downside it's mean either because individuals will say you're eliminating a major food group carbohydrates fiber and they'll say it's restrictive I think it comes down to trade-off and what are your goals if I'm trying to optimize testosterone if I'm trying to put on as much muscle as possible benchpress deadlift squat power lift as much as possible I'm not gonna give a crap about the ketogenic diet right because those are short term goals presumably but wouldn't you still be really cognizant of what form the calories come in because I get the the one thing about the calorie is a calorie that makes me super tense is your cells are made of the food that you take in and so let's just take trans fats as an example where do the physical structure of the fat molecule is I'll call it damaged it's rigid so if you're taking rigid fat into your cell membranes and your cells theoretically become more brittle is that a fair assessment agree so that's where like that all seems to break down like I definitively do not have all the answers in no uncertain terms I'm ignorant to far more than I'm not ignorant to I just don't quite understand the veracity with which people say you can completely disregard the constituent parts of the food I'm not like forget ketogenic so whatever sure I'm not going to bat for keto or against it I'm just saying it would seem to me that there's more than just the Kalima tree reading of a food item that we need to take into consider and a hundred percent agreement with you not only you know our our cells liver cells brain cells etc made up of the molecules that you mentioned the macromolecules micro molecules etc but different food and different macromolecules that it for nutrients in food effect signaling pathways gene expression microbiome composition so there's a it's not just food can't be relegated to you know carbides carbs fats proteins DNA protein water we need to look at these other things so I but they don't talk about that and so I'm trying to have an open mind and try to get the perspective of the calorie counting people because these are seemingly logic people logic people logical people PhDs or MDS so I'm like what is it that I'm missing and most of the pundits and people promoting this idea will refer to a doctor Hobbes I believe is his name at a University of Kansas Kansas State something in there where he did a study on himself an end of one experiment in 2011 I believe the Twinkie died the Twinkie diet and it made a lot of yeah then okay so one dude when I say I love your approach you you absolutely have to be open-minded and the last thing I want to do is be dogmatic because you just like I'm not interested in being right I'm interested in having the right answer this one though this one feels like a religious argument where it it would seem that the people that say this are interested in being right clearly there's just so much at play it just seems weird to get like so super caught up in that you can get lien on a Twinkie for sure I think you're gonna have a whole host of other problems it would seem absolutely and that's why that study hasn't been replicated and it speaks to what you were just looting too I mean yeah you can get lean doing various things but is being lean the absence of fat the presence of health does that equate health we know many bodybuilders who are very lean six percent body fat after a competition they have a congestive heart failure heart attack or die so it's not that you know body fat absolutely can have problems and challenges and is linked with inflammation and where your body fat sits is a big deal but that's where I think it gives people power because it's not just about your diet it's about your sleep your relationships your stress management you know your mindset exercise you're kidding rhythms there's all these things and if you you know just relegate food to just calories it you miss all that but it brings back to what you were saying it's not about being right you know and I think people and I've learned this myself I've had to have an open mind like because I read negative ketogenic diet studies because I want to challenge my own beliefs so I don't I'm not in this echo chamber I talk about those negative kinetic studies and when I'm reading it I'm trying to have remove my bias it's very hard as human beings our mind is wired to be very biased we're constantly when we watch videos like this or read books we're trying to confirm what we already believe you know what I mean and so we need to kind of remove ourselves from that a little bit and and realize that's how we're wired and we're set up that way but it doesn't mean we have to be that way yeah it's really interesting so uh-huh there's no question that we all have that bias and I will definitely let myself in there but if your obsession is like for instance if your obsession is longevity or feeling good or whatever it's like you can pretty easily get out of your own way on that and then just steer by what makes something feel good or not feel good one of the things that at least on a ketogenic diet that I find so interesting is it changes your relationship to hunger I can fast for i intermittent fast every day my averages call it 20 hours a day so every day I'm you know I'm fasting roughly 20 hours a day but when I look at like what the primary driver for me in terms of wanting to be open to something is to have an even better effect so if somebody said no no if you eat Twinkies you're gonna feel even better Oh rad then I will try it one that sounds a lot more fun and then to you can see like where you fall in something but where do you live in terms of diet are you always keto are you sometimes keto you've talked about seasonal eating like how sort of do you structure your day-to-day living it's an awesome question I think everyone needs to think about what their unique goals are so for me trying to optimize brain function that's just my primary goal and then when I exercise I want to optimize my physical performance like if I'm gonna do a lot of volume I will have carbohydrates so I guess you could call it like a targeted cyclical ketogenic style diet if I'm sitting here traveling yeah I've been sitting all day I'm gonna go on an airplane in an hour or two after this you know I don't need carbs for that I don't need sweet potatoes I don't need butternut squash so it's mostly a fasted low-calorie type day so yeah I mean my approach is just you know have the carbohydrate commensurate with the activity so if you're not doing much activity you probably don't need a lot of carbs and so when I think about like managing the microbiome and trying to get as much diversity I I will eat things that regard like let's say that I never worked out I would still bring in things like berries or maybe even the occasional piece of fruit or something just to try to introduce as much variety as I can I'm talking color so that we're you know getting micronutrient variety as well just making sure that I have a robust microbiome that has a lot of different diversity do you think that's [ __ ] does that make sense somebody doesn't have an increased need for carbohydrate is there still a reason for diversity of microbiome to eat rice or vegetables or fruits or berries it's a beautiful question five years ago I would have said absolutely but that's and that's why I was hesitant to even coquito in the first place did a lot of research into you know how different foods and overall food diversity affects diversity here at OU microbiome and so we know that I thought that was the most important thing and some research out of UCLA recently showed that actually ketones may influence those different strains Ackerman's emu sena philia fecal matter and presidency i these are common strains that are kind of like these keystone species that influence the diversity and really when we talk about when people are chasing and i understand where you're coming from but so everyone understands the context why is gut microbiome diversity healthy it translates into stability stability in any ecosystem is resilient right it can take little small hits how do you over how do you can circumvent this practically I think it's unless you have an autoimmune disease unless you have severe gastrointestinal dysfunction when you have a berry or rosemary or ginger I think it's best to eat what's in season in your environment do I have a randomized [ __ ] I live in or in the environment ancestrally that I came from I think it's a combination of the two I think if you can keep in mind your genetics and context but also your local environment if we take your microbiome now and then put you in Africa it's going to be different absolutely because the water the bugs are you exposed to the people you're in contact with so I but your genes are not going to change so I think it's it's melding the two I think you have to the only diet that humans could eat before the advent of electricity gas for iteration and so forth was what was available to them locally and here we have and I'm not picking on green juice or whatever but let's say in January where there's no vegetables growing in Wisconsin you're having a celery juice because it's healthy how healthy really is that because we know that hibernating animals for example their microbiome composition and diversity changes with the season so is it is it the food is it the seasons there's long swear swear there's a lot of crosstalk between our micro bomb and our own tissues and so their community communicating to us and were communicating to them and so I think getting back to the practical take away from this whole conversation is we need to understand the food that we eat is in being absorbed by us but it's being utilized and absorbed by those gut bacteria as well and we need to as many of your guests have talked about keep that in mind because I think that relationship is fairly important and studies show that and we know that kids that get antibiotics and the first year of life tend to be AB more autoimmune and allergies and even obesity later and just not being birth through our mother's vagina as opposed being delivered at c-section lack of breastfeed there's so many different things but you know is the dearth or the lack of fiber gonna negate the might health of the microbiome again five years ago when I said absolutely now I'm like all these people are thriving on meat only diets mmm you know if we think the microbiome imbalances are triggering autoimmunity yet these people are reversing autoimmunity through a meat only diet let's talk about that so carnivore diet pretty interesting are I hear a lot about people doing beef only which is interesting and so when my wife first started having crazy microbiome issues basically unintentionally she just was going towards like what makes her feel okay she gravitated towards a wildly predominantly beef diet are there people that have tried it that are saying I can't do it with beef but I can do it with chicken or organ meats or like is there sort of variety in that or is beef the one that people consider the safest of the carnivore diets I think that's where people are leaning at least the conversations that I had and I'm not an expert in this space I thought it was the dumbest thing people could do ever because I had my head so wrapped around this whole microbiome story and I thought how are you gonna get the fiber how are we get the short chain fatty-acids all of this but then I I listened to the comments on my youtube videos i read direct messages on my Instagram and I'm just blown away there these people are lying or they're telling me the truth and I really believe them have you tried it personally yes why I've been doing it for the past three months and now right yeah not only though so that's the thing where it's a little bit different so so we do we have backyard chicken so we do eggs turkey eggs chicken eggs turkey exactly yeah I think any animal product is considered karna Buckeye interesting what blood markers are you watching sleep sleep scores heart rate variability body temperature blood glucose and ketones my hemoglobin a1c increased by five tenths of a point so went from freezed which is surprising honey yeah four point eight to five point three but everything else mean iron ferritin increased which I was probably expecting eating more red meat things like that and weird it all about cholesterol no because my triglycerides are historically low that's the only one you worry about well I worry about cholesterol Winn triglycerides and glucose and liver enzymes are out of whack so your liver tends to take the brunt of metabolic burden first it's a key the meta box is only hub and so if your liver enzymes start to rise your glucose is rising or hemoglobin a1c is rising then and your triglycerides are increased then I'm I'm more concerned about what's going on with your LDL cholesterol and you know and your low HDL but without that context I'm not totally worried about it and the thing that people don't really realize is like your body can convert protein via gluconeogenesis to glucose there's certain cells and tissues red blood cells the neuron various central nervous system cells within our brain that need absolutely unique glucose they can't use fats or ketones right protein can be back converted as can liberating stored body fat the body fat is you know you have your triglycerides and you know your triglyceride on top of that is glycerol and when you liberate that for free fatty acids to make ketones that glycerol gets converted to make glucose so a lot of people think you need to have carbs to raise glucose for obligate glucose utilizing cells but that glycerol backbone gets shunted right into that cycle yeah it's it's interesting Tom I don't know what the solution is for people should they go carnivore should they not I think if you have digestive issues it's worth a shot and it sounds so polarizing controversial but you know in functional minutes we've been talking about this for a while we you know people like Jeff bland and Sid Baker Mark Hyman an elimination diet which was essentially just basically plain old white rice and lamb that was it like that's almost carnivore in the sense obviously you're if you overdo the white rice you're gonna negate some of that but it was really eliminating all the variables that could affect the immune system man I'm really interested in this one that's the kind of thing I like to eat like if you told me that I could have hamburger and eggs I'm done like I don't need anything other than that and because I don't struggle like I could eat a very what most people call boring diet just because the same thing over and over and over I'd be very fine with that like you said five years ago you'd give a very different answer five years ago I would have said yes in fact for accidental period probably of about six months I was like vegetables are unimportant you don't need them and I felt like money I was absolutely fine I would it was it a true carnivore dad it must been pretty fun close like it would have been beef eggs cheese probably some lettuce and pickles that would sneak in on burgers occasion but obviously I don't eat the bun I don't have ketchup or anything like that so it would have been real real close yeah I mean so the question is you know is are you gonna make your microbiome or brazillian or not people should try various diets and see what works for them and I think a lot of people get stuck in this regimented thing where and it can backfire on them - they're carnivore so then when berries come in season when people might watch this towards ya know summer blueberries gonna be in full swing does that mean you totally avoid blueberries because there's I believe I'm not with these people that think plants are bad I think blueberries the anthocyanidins and the bears and you know antioxidants have a lot of benefit to your microbiome and to your body in general but then when you start to identify that you're a carnivore Aikido or you're vegan you then you close yourself down a little bit so I think in your case you don't have any major health issues that I'm aware of you know that you've talked about so I would just continue what you're doing but maybe in the winter probably the best time to go carnivore I'm gonna say [ __ ] you and here's I don't have I have one health issue and that is I'm dying so the only real question I care about and every healthy RepA so die do is how do I live forever like if you're sneering about how you feel which is essentially what I do I just don't know what its impact is on longevity if a carnivore diet like if somebody could tell me no no a thousand percent if you do a carnivore die you're gonna live to 150 I'd be all over the carnivore diet all day every day I wouldn't even think about it I'd never touched another [ __ ] blueberry in my life like I would just eat it but it's it's that big [ __ ] question mark about longevity that winds me up well let me pose this question to how could a diet be negatively affecting the longevity if it makes you feel better it makes you sleep better if it improves your heart rate variability if it makes you stronger if it makes you recover better how could it slow down your longevity I mean or effect longevity in a negative way I don't know maybe I'm not thinking about this through properly but it doesn't make sense to me hmm that's interesting this [ __ ] is so interesting man like yeah look I love the experimentation I love the open mind really be looking for new things in fact to that point what is something that you're excited about now totally improving I get it you're not the expert you're not like putting your your chip on the roulette wheel but like what's something that's cutting-edge right now that's got you really excited you know I think the ability to manipulate mTOR has been very excited so we kind of talked about mTOR scan to gas pedal aren't our cells to grow and you know one of the reasons that you fast one of the main benefits of fasting prolong Lee is affecting glucose insulin mitochondrial function that we introduced the show on but it it drops them toward to the floor and we know that chronic mTOR overexpression is linked with premature aging diseases so I think the ability through drugs through exercise and through fasting protocols to manipulate this critical energy sensor called mTOR is super fasting so I think you know right now in 2019 a lot of people are micro dosing psilocybin and LSD I personally experiment with that fairly often I think in two years people are going to be micro dosing rapamycin people are gonna be micro dosing verse mTOR inhibitors to - like they're like called calorie restriction mimetics so we're kind of manipulating the physiologic effect well I already [ __ ] with rapamycin it's a very firm you mentioned the other one I'm blanking on it right now like metformin at forming yet it's a nightmare for me I don't I take berberine interesting so the one thing like when the camera stopped rolling yeah the one thing a lot of people are like yeah I [ __ ] with it is is that thousand percent I'm talking with doctors yeah well I'm like alright then like it's one of those it is only my fear of the unknown where it's like if something seems too good to be true it probably is and I don't know what cuz they've been giving it to diabetics and cancer patients for a long time long time so I don't know what kind of studies have come out based on that but if metformin is probably one of the safest drugs you can take it's actually very poorly absorbed here's what's really good so I'm you know study the microbiome forever I'm very curious about how these drugs work yeah like it's only 33 percent or something like that is absorbed how is it working it's affecting your microbiome it's affecting the gut hormones and your bugs so very safe the only thing you might need to add more of would be b12 and folate because it purportedly does affect methylation and or absorption but that's very safe drug i I'm not I wouldn't be ashamed to take say that I take it I don't I take berberine so I do that 500 milligrams of berberine hydrochloride precinct they meant to slow mTOR yeah well it affects a I don't wanna get complex into the biochemistry but you have kind of a yin yang you have em towards growth ampk is breakdown okay you know ones either good nor bad they just are berberine in metformin increase a and piqué and piqué is a switch just like in for the switch they're different knobs so it's breaking down what crap inside ourselves okay so this is a little bit like a toffee g NP k and mTOR are the key sailor switches that ultimately guide toffee g and govern whether or not we're going to tear down break down you know a buret proteins dysfunctional proteins aggregated proteins not just functional organelles we kind of talked about how our cells are like little homes inside our appliances those appliances become just and that's where Otto Fei Jie self digest comes in and so you have a bad furnace etaf adji and will help to clear that a bad furnace in your cell would be a mitochondria Golgi apparatus and a plasmic reticulum there's all these different compartments it's even speculated that the ability to break down fat and glycogen stored glucose is a toughie G mediated even recovering from exercise this is what's so cool so when we feel sore after workout how do you think our body recovers from that it's via etaf G and breaking down those damaged proteins so that we can rebuild them so that they're stronger for our next workout so I like to throw that in there because when people hear a toff G they think fasting but that's just one knob on the citta Fuji wheel exercise there's a ton of data showing an exercise enhances the toff G because you're causing your body to dig deep and break down glycogen for that workout yeah that makes sense alright I'm gonna put you to the test for a second so hiding behind this screen door number one is somebody I'm not going to tell you anything about them and I can tell you if they're a man or woman overweight ripped whatever but you have to tell them how to eat for longevity and feeling good how should they eat I would say Sally or Joe look I don't know what your health issues are I don't know what you're experiencing but we're gonna get you off anything that comes in a box bag or a cans no processed food no processed food I want you to go to a farmer that's within a 50 mile radius of you ask them what you can buy that's in season and and buy the animal products that you feel comfortable consuming I don't really care so much as what you eat and how much I want you eating at the same time every day whatever that is so influencing the circadian rhythm so there's a lot of new research studies where they're controlling how many calories people are in the same amount of calories but if they force it into a confined window it changes this mTOR expression it's not just a defined window but the same defined window every day you hit exactly so if you you're gonna interment fast great then eat from say no noon to 6:00 or 2 to 8 with it doesn't matter but just try to be consistent just like we should try to go to bed at the same time and wake up at the same time you know we hear a lot about toxic blue light well when we eat and food in general affects our circadian biology we have molecular clocks in our gut and our muscle in our brain and our pancreas everywhere food in trains that clock - mm-hmm that's really interesting I haven't heard that before is there a number of hours before going to bed that somebody should be cognizant of having their last meal so eating earlier is generally better so you don't and it's tough to be social too because here we are talking about food but relationships are so key and you know you know when you go out to dinner sometimes you're out to 10 or 11 eating late I generally advise people to kind of cut things off by 7:00 p.m. which can be tough for whatever you know if the person didn't have any concerns about a social life what would be the ideal window I mean me personally I would say at 10:00 to 4:00 10 a.m. before and it's controversial to talk about this because a lot of people are skipping breakfast and lunch and just having dinner if that's working for you keep doing it I don't ever want someone to change what's working for them just upon research that I tell them but there's some research from University of I believe it's Arkansas one in Alabama as well that they're looking at ETF which is early time restricted feeding so if you look at this umbrella of intermittent fasting within that or different protocols alternate day fasting 5 to 16 8 were you fasting like you fast for 24 basically yeah 20 hours a day within that is this time restricted feeding bubble and they are having subjects eat earlier in the day so they started eating at 8 and cutting off at 2:00 now was it and what they showed is there was a dramatic increase in etaf adji just by doing that changes in hormones changes in glucose insulin but we always think well if a Tophet is good more is better but if we think in overweight people their fat cells have higher levels of Vltava G occurring it's a compensatory mechanism because if you were to it sounds weird but if you were to biopsy someone who's or billy obese and you look at their fat tissue there's a lot of necrosis and like literally tissues are dying there's a lot of immune cells so if you didn't know anything about a toff adji and you looked at adipocytes and obesity you would think of Tov which is bad because it's upregulated and so I just want people to understand in certain cancers utilize a Tov G upregulation to avert the immune system to help it so it's interesting so it's not this clear some it's good or bad it's contextualized and tissue specific and sometimes more is not better so that a lot of people are doing hey I did a 24-hour fast one let's just roll it out to 96 hours 72 hours well what are your goals why are you doing this sometimes more is not better and when isn't it better because so if I knew for instance that fasting 100% would keep you cancer-free but you have to do let's say a 14-day fast I would do it I would do it every year so when it is when is too much too much you know I think when is too much is when it affects your sleep when it affects your recovery and your muscle performance when you start seeing negative side effects when is it ideal when you feel good you know I'm not sure what the ideal situation is really drew so when I think okay so now let's make it real practical for me I'll just be selfish for a minute so I hate doing a five-day fast because my productivity falls through the [ __ ] roof or floor after 72 hours 72 hours is very doable I can stay focused I still have energy all that but the last two days are gnarly and I start feeling sick and and I'm just slowing down and I don't have my energy and I find myself zoning out so if it isn't advantageous I want to stop doing it but I know that my motives aren't pure so I'm gonna need some compelling evidence here here's my thought is a toff adji you know is influenced by circadian rhythms by epigenetics or whatever just like exercise why not make it more consistent and shorter so every week do a 24-hour fast does everyone need to do that no but if you're looking for longevity like you are and then every quarter do a little bit of longer one like three days or two days or whatever right so there's a little bit more consistency if you I did the math if you look at the course of a year you fast every Monday for 24 hours if you don't do any other prolonged fast besides that you're fasting for 16 percent of the entire calendar year that gets you pretty close to that 20 percent calorie restriction that's well known and it's a good proxy for longevity enhancement and least in animals and other humans without having to really restrict yourself anything else above that and Maya's is just bonus so if you do a three-day fast or four-day fast every six months that's just icing on the cake and that can get you closer to that 20% mmm all right where can people find you yeah so my website pretty active on YouTube and Instagram high intensity health is website Instagram metabolic undersquare Mike and I have used your podcast a thousand times and prepped for this very show so it's been a lot of fun to have you on here I've spent a lot of time listening to you interview people and go really deep on some awesome topics and then one last question for you if you were gonna have people make one change that would have the biggest impact on their health what one change would you have to make yeah prioritize their sleep you know so much magic happens in sleep and a lot of us do to our busy lives social media connections work we're on our phones in bed we're not really you know prioritizing sleep like we do in other areas and I know that catches up to us later especially in our children and children are uniquely susceptible to sleep and balances and now the kids have phone so we need to make sure to make wherever we sleep in our home apartment condo wherever it is that is like a haven that is forcing you to get that repair that you need because just living just thinking just being awake during the day it creates a metabolic stress metal ball garbage that you need to eliminate that only happens when you sleep so I think that's a huge one all right Mike thank you thanks so much putting a lot on yeah absolutely guys if you haven't already be sure to subscribe and until next time my be legendary take care thank you guys so much for watching and being a part of this community if you haven't already be sure to subscribe you're gonna get weekly videos on building a growth mindset cultivating grit and unlocking your full potential

Channel: Tom Bilyeu

Views: 1,798,507

Rating: 4.8358226 out of 5

Keywords: Tom Bilyeu, Impact Theory, ImpactTheory, TomBilyeu, Inside Quest, InsideQuest, Tom Bilyou, Theory Impact, motivation, inspiration, talk show, interview, motivational speech, Mike mutzel, high intensity health, highintensityhealth, keto, low carb, carnivore diet, keto diet, ketogenic, ketogenic diet, health show, health interview, health advice, microbiome gut health, belly fat effect, longevity, fasting, extended fasting, how to fast, intermittent fasting, fitness, nutrition, health

Id: dNzCt2bzyqg

Length: 51min 23sec (3083 seconds)

Published: Thu Jul 25 2019