How To Keto The Right Way with Mark Sisson

so I was out last night we had UFC 214 a bunch of fighters bunch of homies I tend not to drink that much anymore yeah sometimes when I'm around with minutes like they just went to war and I just watched them war and they want to drink and you can't not yeah I just can't not yeah yeah I'm looking at and their face is all torn up but they got a knee cost of trauma yeah yeah yeah what am I gonna say need the anesthesia what am I gonna say so I was out with the homies yesterday and had a few things to drink and I know when I was talking to Ben Greenfield he pointed me to an article you did that was specifically for like how to handle when you you know go for some bites yeah oh for some things that aren't good for you yeah so help me out yeah help me out right now and for all the people listen to this with the hangover who ever gotten that which I know my audience probably never drinks and of course yeah sure they're pristine clean view and everything you say misty and even not what you do exactly exactly so one of the tips what do you do what do you do when you wake up what are you actually what do you do before you go to bed and then what do you do anyway well I mean first of all what do you do what do i do I don't I don't drink that much so so now we're just talking theoretical right but you know hydration is still the key key key element and and I would almost suggest people stay up a little bit later and just and not go to sleep until they've had maybe an hour and a half for two and a half hours of just hydration yeah so that's a technique I would use at a party because every once a while I do have you know more than I should right so I'm a my max is typically two glass of wine but if I'm going to a party I can have four or five over the course of an evening from like you know 6 o'clock to 10:30 or 11:00 but I make I make sure that once I stop the wine or the beer or the tequila or whatever it is I start I start slamming down the water yeah and I will nurse I am like sparkling water better than regular water and I'll just pretend that's the rest that drink for the rest of night and I'll feel myself sort of coming out of the yeah you know that's the key right thank you go to sleep and you're still a little drunk yeah but that's when the hangover is gonna be bad like when you can hydrate your way out of it front side you know some salt some mineral some other things that the electrolytes back you get that not that that that P that's like the last one drinking one were you actually rehydrating yeah and then go into the back I haven't had that one this morning yeah oh that's what you know it you have it broken - Celia no no the mornings you know my body actually has enough liquid yeah yeah no I mean it's yeah so one thing that happens when you do drink to excess is typically you'll fall asleep beautifully right then you wake up then you may come to mate rebound dissolve and it's the worst and that's that's the thing that caused me to stop drinking even two glasses of wine most night so now I like I don't I didn't even bring it back to one glass of wine a night I brought it back to zero or two so I have one I'm gonna want to maybe have another you know and if I have one I've already ruined the the no alcohol night yeah I don't say so but that's the thing is that when you you fall asleep easily and that's why a lot of people have wine when they go to you know as a end of the day edge you know take the edge off whatever but then you wake up at two three four o'clock in the morning and you're awake for a while because you that in Chinese medicine they say that's when the liver is doing the processing of the alcohol finally you know you can't go back to sleep and and then you do go back to sleep and then by the time you wake up you're out of us you're out of a sleep cycle yep and now it's like where am i and you know it's this whole [ __ ] show so it's you know the hydration is key look I mean if I were to have a hangover I'm sure I'd have a cup of coffee I'm sure I'd want to furthering the dehydration well not really coffee isn't really as dehydrating as well as most people think of interesting yeah you know coffee still you know you'll you'll you'll smell it in your urine if you haven't had anything else to eat during the day but it's but it's unbalanced it's more hydrating than it is dehydrating that's good enough well I mean if you took a caffeine pill uh-huh it's dehydrated okay but if you the caffeine in coffee you've got you know six eight twelve ounces of water in there there's unbalanced there's a hydrating effect yeah and the little stimulant effect of coffee in the morning to get me going again I'd probably overdose on the B vitamins yeah as a way of you know accessing the energy pathway do you do any kind of IV vitamin therapy ever I mean that part of yours that party that's to new school for well it's - it's to hack I got a you know got for me I'd like to think that I entered this realm of human performance with an idea of getting the most amount of benefit with the least amount of pain suffering and sacrifice but my my goal was always to do it naturally and to do it in a way that that the body adapts responds seeks homeostasis versus plugging something in and trying to get the shortest shortcut possible so you're gone with the multi million year evolutionary past you know - so far that's worked for me and in the research just work for a lot of people but you know and we'll talk about this later on today but like when we start talking about you know ketones and ketosis and you take ketones to get into ketosis it's like it's circumventing the whole process that that was the original reason that you got into ketosis sure so when we start talking about and by the way I'm not anti IVs if you're an athlete and you got to perform that day and IVs are legal and you can take in some saline and some glucose and maybe some B vitamins and b12 or some like that you know that's mineral you know this right I consider myself an athlete that's the only reason it doesn't it's like the you know the relative benefit to me I do not perceive as being substantial and so I just you know the the whole IV thing and there's you know there are a lot of other hacks that we talk about these days that are kind of - fringe for me still yeah no I get it so for me you know obviously one of the things that we're talking about is that you know alcohol is a GABA agonist yeah that's what makes you feel good yeah that increases the amount of gaba that you have in your brain and then the body's response to that everything the body's always seeking a response but the body will overshoot the mark yeah you know like so when you have too much sugar it'll overshoot little overshoot within sand and then you'll have the drop and then you'll want more sugar and they start playing that it's the same alcohol you get way too much GABA the body's like we have way too much get and system we got a sober up that releases the excitatory neurotransmitter glutamate and that's what gets you that kind of anxious wired you know can't sleep vibe so ways to like rebalance that out or things that stimulate gaba but that's a tricky one to do like l-theanine is probably one of the better mechanisms yes that I found so for me it's green greeny take forensic offer yeah that yep that definitely helps and then the other thing that's interesting that I found is that molybdenum is a key mineral for the body to produce the the compound that breaks down acetaldehyde which is another one of the toxic components of alcohols yeah LibDems found in like beans and hummus and legumes so right at craving for that bean yeah bean burrito or that's great taco yeah you know a lot and a lot of people don't have that enzyme do that conversion and therefore they're they're much more at the effective alcohol than others yeah yeah for sure so I'm gonna be I'm gonna be on the beans green tea I'll theanine and that's why those things were because I'm in the supplement interests it's you know just supplement with l-theanine yeah I can do some significant doses of l-theanine a very safe and natural and and you know short term yeah a short term bump yeah that's a good move yeah I'm gonna jump right into ketone so that's and it's really interesting to me so a lot of people think they're on a keto diet but they're not anywhere close to ketosis it's just very it's just a very low carb diet which is actually pretty good yeah most generally what I do because actually making that switch all the way into ketosis that takes some considerable willpower yeah I didn't consider it well stick-to-itiveness agree to actually make it through that other side so in your you know you're coming out with a book in October yeah and it sounds like you're recommending people go all the way all the way through where they switch over for the fuel source from glycogen to actual ketones yes but I mean any I think you hit upon something pretty important which is some people think they're in ketosis because they drop their carbs from you know 450 210 110 or something with Tokyo right now yeah yeah I think I'm pissing purple and you know people say my breath isn't that great and maybe oral hygiene who knows but but in the book because there's a lot of like a lot of people who are proponents of keto would say gotta go all-in man whole-hog you got to drop it down 2-0 to 20 grams of carbs for two weeks and that's how you get there and we you know we see people who have the willpower to do that and then they're showing five and six millimolar ketones that they do the blood test or they're you know they've got a huge purple strip if they're if they're pissing but one of the things that happens with that quick ketosis which is fine but you haven't yet really established that you're good at burning fat and so a lot of people who are sugar burners the carb centric people who do a three-day fast or who go down to the ashram and don't eat anything for a couple of days you know and they get deep into ketosis because they're they're depleting their glycogen particularly their liver glycogen they're creating all these ketones because that's that's the purpose yeah but the body hasn't built the metabolic machinery to burn the ketones effectively yeah you know so they spilled them out in the urine they spilled them out the blood they spill out in in the breath is that what you would call being fat adapted well so wet so you want to get fat adapted to really benefit from ketosis and so what we do in the book is we talk we talk you through a 21-day stair-step program to get low carb first to become good at burning fat before you go deep into ketosis so that 21-day period which is you know very reminiscent of the original primal blueprint eating strategy which is to cut the grains and sugars mostly alcohol you know the desserts the sweetened drinks you know the processed food and now sweetened drinks now that's a just posi there because there's different people different schools of thought on that obviously the sugar sweetened drinks yeah those are glucose and fructose you want to give up what are your what are your thoughts on because a lot of people recommend that you cut out even you know naturally so yeah thank you via our monk fruit which happen to be two things that I'm quite fond of yeah but you know they say that you want to re sensitize your mouth to actually tasting the sweet things right so two things going on there one is you know do those sweetened beverages cause an insulin response and they don't so the the monk fruit and stevia but what they do is they is they promote this sensitivity to sweetness which you still crave your your brain is hardwired to want sweet things that's again another 100 million years of evolution that we're not gonna erase just because we decide not the sweets it's there it's it's wired it's it's good to go it's why some people really crave sweets it's why some people can tone it down a little bit but also it's it's always there so to the extent that you get rid of the sugar sweet the actual sugars the fructose and the glucose and and all the derivations there of natural sugars that's great that lowers insulin that reduces your carb load that sets you up to get into ketosis but if you're drinking sweetened beverages and as a result you have this ongoing fight with yourself yeah like okay I had some sweet stuff and now because one of the studies on these looks at what happens to the brain when the BRIT when you take in sweet artificial sweeteners that have zero calorie the brain goes basically I think I just got some calories does it taste like it but I did so I'm gonna seek out those calories as a replacement so people tend to overeat cards when they're taking in zero calorie sweeteners so let me pause for one second because there's one thing that you can hammer is to not have sugar sweetened beverages because you talked about the fastest way to get an insulin yeah yeah you know low blood sugar and insulin that's how they do it in the medical setting because yeah exactly there's no fiber there's no felt there's nothing oral glucose-tolerance test every single day every time you have a you know a bottle of coca-cola so that's and I tell people that's like the number one thing you can do if you want to alter your diet in a way that's gonna trend toward a healthier outcome the first like if you said one thing you could do is get rid of this is it I mean we're in this really weird time people are still drinking like liters of a so like it's just it's like a strange word and you and you know they know better you have some know that they know better but then I was just like I was in this small town outside of Nashville and I'm cruising through and absolutely everything is just [ __ ] in the grocery store yeah like nothing yeah and I'm going to get some supplies I go to the counter I was like hey do you guys have any almond butter and they look at me like that oh we got gin they didn't even understand I don't like it down you can call your hand and then you look and everything's you know shiny packaging and class are up yeah yeah the whole nonce it's all center of the store but it's the entire store yeah and and I don't I don't know if they know yeah like I don't know there's some people who still because of the [ __ ] nutritional guidelines and yeah the misinformation that's been out there and the food lobby around whatever I don't know I'm not a nun here - well the advertising budget of somebody Foley yeah but for whatever reason it's like people don't I don't think they fully get it yeah how bad it is well I mean I would you know I I'd like to think people know enough that by now at least the majority of people know that by cutting out sugar they're gonna do themselves a favor except for those people who think that they need to cut out fat that's too you know like that where it's like oh you know have my soda but I got these low I got this low-fat yogurt you gotta make up for it I'll make up yeah right so I'll have my coke and my non-fat Little Debbie doughnuts in 100 calories each or whatever yeah yeah no it's it's pretty crazy so but back so back to the ketone thing and then so like I for instance I have a cup of coffee every morning and when I went and I did a two-month ketosis dive personally for the book I started using xylitol as a sweetener in mine in my coffee Chris crecer said it was fine so I'm gonna do it because I was really trying to be very very strict on how much sugar I took in but in the book we talked about how a 21-day sort of entry level deep compressed from normal beating standard American diet to get ready to learn how to burn fat to reduce the carbs so that when you do decide to go into ketosis and we have a by the way of if we have what we call a midterm exam and it's you have to get a 75 or better on it's in the book it's just yes/no questions like how you feel because we don't want you to go into ketosis until you are ready mm-hmm cuz a lot of people have gotten particularly those have been metabolically damaged over a lifetime and they say oh I read this keep ketosis book I'm gonna do it and the next thing you know they're messed up because they they went too quickly they didn't learn how to burn fat they didn't they just find themselves exhausted exhausted and because the brain is like expecting glucose all the time and now you immediately withhold glucose some people's brains are like which you know yeah I mean you could literally cause damage if you if you haven't stair-step your way I think in terms of some people so it's so getting from say a hundred 120 grams a day of cards which is which is like very normal diet for most people in the low carb paleo ancestral health movement that still means you're getting lots of vegetables you're eating a big salad you're eating again lots of lots of green leafy vegetables vegetable still wind up being the bulk of the of the amount of food because you know this much vegetables probably only has 25 30 grams of carbs total yeah most of its inside most of its in the form of soluble fiber insoluble fiber you're getting all your micronutrients there you can I can turn any salad into a beautiful fat bomb keto salad just by putting some of my primal kitchen dressing on it yeah you know I got to tell you some before before you end this thing I got to tell you some of my favorite recipes using your stuff oh yeah alright so one of the things I've been doing is making this curry cauliflower solids like roasting cauliflower avocado oil and a little sea salt yep and then taking the primal kitchen mayonnaise and then putting a bunch of tumeric and a bunch of Indian curry powder and a little bit more salt and mixing it up that's like this amazing curry no tater salad right you know and it's fantastic we make it like twice a week and it's very low in carbs super low super low in carbs super high in healthy fats yeah so it's a it's a totally out the benefits of the tumeric and the curry and the sea salt yeah so so a great example of how when people think of the keto diet they think well I got to be willing to sacrifice just things I can't eat but there's not much left that I can eat and it won't be that tasty and once you get into this and you realize how how many potential great tasting meals you can make the turkey dough and you could serve them to your guests and they won't even you'll you know they won't even know it's gonna be stoked yeah look oftentimes the meals feel they're they're very rich yeah filling yeah this is the this is a diet that's that you can do yeah the issue is is when you need something like that you're used to carrying the meat with like having like meat sauce yeah without the the noodles yeah having like how am I gonna hold the meat in my the original idea by the sandwich was a portable plate that was why the Earl of Sandwich apparently you know he said I need something that I don't have to have a plate to eat my meat and he used some hard bread and that and then it became like the thing right so we're going back to what actually the original concept was which is just eat your meat off a plate I said for the longest time you know when you like people say well wait a minute I love spaghetti and meatballs and I'm like well what do you like about them well I like the meatballs in the marinara sauce I go well then get rid of the spaghetti bowl of Meatballs a marinara sauce you know much better off and then there's kelp noodles you know which is one of probably the best solutions and right zucchini spirals which you can use as well absolutely I mean we serve a zucchini spiral and this there's those great machines you just do awesome stuff people like it better than pasta yeah you know so yeah so there there aren't those excuses anymore I think plus a fact that now we've been in this experience for 10 years there's like 1,000 books on how to cook paleo low-carb keto and and they're all great books they're all great cookbooks so there's like an almost infinite number of possibilities that you could do to prepare meals alright - my second favorite so there's this mix called like power greens it's chard and spinach and all these different greens yeah and I sauteed that one and low heat and olive oil yeah yeah and then there's this Ethiopian seasoning called Berbera I don't even know if I'm pronouncing it right yeah be a BER BER REE it's fantastic it's like 12 different spices add it's like if you ever go to like an Ethiopian restaurant they serve it with the bread thing yeah it has that great spice then I put some pumpkin seeds on it and I just drown it in the primal kitchen ranch yeah good it's good it's just amazing yeah like and that's again this is like these are things that once you get find a few of your favorite things and a way to do it it's like a part of your life well but that's a great point is that people also think like what am I going to eat if I go here well if you find five great dishes that you like to make why not have them most of the time you know a lot of the time and rotate them I mean I I would rather there's so many dishes that not so many but there are a couple of dishes that I love that I would rather have often than be you know experimenting with new stuff I'm happy to experiment but I don't feel like I need to have something different at every meal yeah and the thing another thing I think people need to just let go of its they'll try to make like keto pancakes nice yeah stop yes cheddar biscuits yeah yeah it's just not gonna know it doesn't forget we're gonna work no it's gonna be ultimately inherently unsatisfying yeah and almost make you more pissed off yeah no it's almost like vegetarians wanting to make a tofu turkey it's like it's you know if you like tofu have tofu don't make it taste and look like Turkey yeah you're not gonna eat anyway it's weird yeah so it's funny how people do that so how much of the time are you actually in ketosis are just very low carb I'm pretty much always low carb just by choice and it's comfortable for me to be below 150 grams a day almost all the time you know if I have a big high carb day whew it's 200 or 175 or something right yeah you should time that after like a more of an endurance workout or some no but you know what I do is if I find myself having gone there I'll plan a more glycolytic workout for the next morning because you I can deplete those reserves that I just built pretty quickly in one workout and then be right back into low carb or or ketosis yeah that's what I convinced myself yesterday when I went and stopped with my fiance and grabbed a phone have you ever had a phone up no I'm generally like be good on my deck yesterday I just let it all go to hell yes sugar that's alcohol but we were going to an ecstatic dance which is like basically two hours of you know dancing as oppressively as you possibly can so it's it's a great workout like well if I'm gonna have a phone uh yeah yeah which is these steamed doughnuts and delicious they have these blueberry Earl Grey ones that are like insanely good sounds great yeah it's really good so we had that before but I'm so not used to sugar now like I used to be able to eat a doughnut like I see people eat doughnuts yeah and they just carry on with that like carry on yeah you're gonna take a nap right Oh brutal yeah you know we're in the store and I'm just just kind of like I feel awful yeah like I don't understand I mean eventually halfway through my dance I was like okay yeah now I'm back too if you burned off yeah but the tolerance for that just goes way away when you start pulling the show so that's good news bad news right the good news is you clean up your act your insulin sensitivity is has modulated and and and evened out the bad news is if you do fall off the rails it's it's very noticeable yeah and so that keeps a lot of people that keeps me honest I mean I I sort of know where my where the you know what I can get away with and what I can and so I go right up to the edge by the way humans tend to go right up to the edge of what they can get away with in every aspect of life corner so some of us can get away with a lot more than others right but with regard to being in ketosis so I tend to be you know low carb anyway and then what happens is now like I spent months in ketosis and I noticed a physical transformation and it was very impressive like to eat 30% fewer calories in a day to skip meals and to have people at the gym go dude you're jacked what are you doing well those because I'd burning off body fat and so I had more striations and you know less body fat and I'm pretty little body fat guy to begin with right so that was pretty clear that that whole epigenetic upregulating of protein sparing is profound in the keto state and there's sights now on on the internet that are dedicated to you know showing coaching people on how to gain muscle not gain fat and do it in a in in ketosis you know but as well so why don't you stay fully in ketosis all the time mark well I like I do like to eat food a wide variety of food I do find that it's that it's in it that I'm surrounding myself with with great choices I'm opening a restaurant I just went to Greece for two weeks I wasn't not gonna eat baklava yeah there right so but because I've and for me the whole point of this Quito experiment and this Quito thing and why we call taquito reset diet is improving metabolic flexibility mm-hmm so it's not about being in ketosis all the time it's about the positive effects that being in ketosis for a short period of time or a long period of time have in ratcheting up your metabolic flexibility so you can help you become more efficient at burning fat more efficient at creating ketones whether you're in full deep ketosis or not you're less inefficient at burning glucose when it's when you do present it you know you don't throw off as many reactive oxygen species you know you you up regulate the it's called mitochondrial biogenesis you increase the amount of might of mitochondria in your body when you're deep in ketosis yeah and that has a lasting effect it's not like something that goes away the next day when you decide to eat a funnel cake it's just you know Eve that that ratcheting up of your of your metabolism and metabolic flexibility stays as long as you don't really mess up for three weeks in a row yeah but the body doesn't want to make any any shifts it doesn't have to make so if you force it through two weeks of deep ketosis as it goes all right we get it no more glucose for a while we're gonna up regulate our fat burning enzymes we're gonna make more ketones we're gonna build the metabolic machinery to burn the ketones the brain's gonna become more adept at using these ketones and seeking them out less dependent on a regular source of glucose all that's gonna be awesome and so all these genes signaling events take place because over time the body responds you know the short term mechanism is hormonal you know the hormones go up and down they kind of keep you in homeostasis but over time then the gene signaling gets like alright we've the the hormonal response isn't enough to keep us in this state all the time we need to make some long-range plans and adaptations and so that's to ascribe you know some sort of thought process to the genetic you know evolution that's that's what's going on and so to the extent that you can use ketosis as a tool in your arsenal to improve your metabolic flexibility why would you not want to do that you know the first time I heard of ketosis was probably 10 years ago when I was really good friends with bode miller the Olympic skier real champion and he would do pretty much exactly what you're talking about Aikido reset like before keto was trendy yeah you know and he would do that you know once or twice a year you know before the season and he felt like the way he described it he's like everything just tightens up like all everything gets really efficient everything tightens up and then he would go and he was doing the test strips and everything like really early on in that but he's also on it you know one of the biggest freaks freaks in nature I've ever seen I mean talk about someone who should push the envelope on all aspects like raining and skiing partying and whatever and I think part of it is because his machinery was so well adapted to a variety of different conditions you know you could be you could take you know a hundred athletes who are amazing physical specimens train hard do all the work and and now the difference between a gold and a silver is two hundredths of a second how are you gonna where you gonna get the gains well you're gonna get them with little things like diet you're gonna get them in little things like like the ability to dig a little bit deeper because the mental training that you did or just the metal the the fortitude that you were born with no Steve Prefontaine was you know one of the best runners the country ever produced he was a great physical specimen but they were like 15 people in the world who were four who were better pure runners than he was but he's like every starting line he's like you may be better trained than me and you may have a higher vo2 max but I'm willing to die in this race yeah how you willing to die cuz I'm gonna take you to that point and it was it was great yeah lemme Denny did die day it's a 25 flip his car which is a tragedy but but he had that you know that that thing and I think Bodie probably had that same thing too I mean I watched him push himself so much harder than I've ever seen anybody push himself yeah like literally the point where he's running waited hill sprints just that the bush that landed that far yeah and that's insane in a sauna don't go in a song I'm with Bodhi you know like like know that you're gonna leave before him doing it social I had I had friends who in the early days of Ironman would put their stationary bike in a Sun and ride for two hours north in a sauna just to train for the heat of the Y but that but the idea of using Kido as a again it's a tool in your arsenal to improve your metabolic flexibility to reset your meta but your metabolism over time and I want to dispel one other you know kind of notion that's been circulating a lot which is people talk about a metabolic advantage and the fact that somehow we want to develop a high metabolism to burn off a lot of calories that's that's sort of antithetical to longevity and even to health if you can become more efficient in how you use calories and get by on a maintain muscle mass and maintain energy and never get sick and most importantly never get hungry on fewer calories you're going to be better off in the long run yeah and yet and yet people like I know you know a lot of people like this who go what's the most amount of food I can eat and not gain weight yeah you know I want to be a glutton what's how can I eat eat eat and and fill my you know pie hole and not gain any weight or stop gaining weight and it and it extends to athletes and particularly endurance athletes so I have people that I've met it's like they tell me they run marathons I used to run marathons so why do you run marathons get kind of grueling mm-hmm cuz I like to eat you I know you know those people right of course you know it's like why do you why are you on the treadmill 45 minutes a day we'll have him at the gym like that you know work just getting ready for that case oh yeah all right I mean I I got a I got a friend at the gym right now he was an ex-nfl football player he's 240 pounds grinds it out on the bike every single day he holds a record for the most calories burned on the bike at the gym every day he hasn't lost any weight I go dude what's the he says I just like to eat and that's why I'm doing it I don't want to gain any more weight you know I'm you know 240 250 whatever I am now I don't want to gain anymore and that's just that's just wrong it's just put yourself through that amount of grueling thing because you know because you want to maybe have a couple more bites to some you shouldn't have in the first place right right so like who's running the ship at that point exactly yeah just for that mouth pleasure yeah three minutes and gustatory pleasure yeah it's it's just bizarre when you when you deconstruct it when you break it down like that so there's also that myth too though that people you know that went around like where you want to eat little bits all times throughout the oh my god they're grazing cuz humans are grazers right all right you know this and then you know really the intelligent you know community has come back and said no really you want to compress your feeding windows yeah that's you eat I mean you know give a nice who's always been on the cutting edge of all this stuff and he's not even a big fan of keto for himself but he says I basically you know he said I go I skip meals at a time not just one meal but several meals at a time because I believe in fasting and I believe that that you know we're the DNA the genes expect us to not be eating with frequency in fact they expect the exact opposite that we're eating with in frequency in wet and it's and that it's stochastic and it's fractal on how we eat and so you know my my own adoption of that style is I don't eat until 1 o'clock in the afternoon you know in my last meals at 7 o'clock at night I have a compressed eating window so that's pretty that's pretty compressed too cuz that's all only about seven hours yeah yeah that's I mean I don't even consider compressed I'm like I apologize I'm not even calling that I don't even call that intermittent fasting I just know that like to me I'd have to skip you know a day of the eating to get to call it true intermittent fast but most people would I mean usually if you do if you can press it to eight hours or under yeah no it'll qualify or if you take you know two days a very very very low you know nutrient intake yeah under five hundred calories are kind of a useless measurement but yeah sometimes the only thing that makes sense yeah and then the other one would be to skip you know a full day you know fold like 36 hours yeah through both nights and whatever and there's great date on that especially combined with the ketogenic diet I was reading the book tripping over the truth to metabolic yeah yeah I mean amazing what the research is showing for you know rehabilitating you know cancerous cells which is really a metabolic disease a disease mitochondria which is a yeah case oh really convincingly make in that book I know Warburg made it you know yeah oh you mean there's one thing about every cancer cell yeah it's the same yeah it's that the ferment yeah ferment glucose is there a form of respiration let's ignore that and let's just focus on the genes yeah you know which is a really interesting take but but looking at how beneficial that is you know it really whether you have cancer or not you you finish that book and you want to try some you want to cut glucose out of your life as much as possibly do yeah yeah you know get ketogenic do you haven't restrict it intermittent fasting maybe hopping a hyperbaric I didn't know yeah no I mean it's look the the whole mitochondrial thing has has come back into vogue and so every everybody's kind of not everybody but people are on the cutting edge of you know biohacking and ancestral health are looking at mitochondria as we really ought to be taking care of our mitochondria that's like the main driver of everything in the body and and certainly being in ketosis for some amount of time and might so in the book we bit we basically take you into a six-week ketosis period and it's literally from there it's like okay see how you feel see how you like it if you want to continue go for it yeah if you don't you're still better wrong you're better off for having done it and I like like I will spend two months a year minimum two straight months a year in ketosis based on what I recently based on on the work I did for the book but that's not just that's not to say that I won't spend a week in ketosis sure and back to my point about this metabolic flexibility in this you get to a point when you've built that metabolic machinery where you can go in and out of ketosis literally in less than a 24-hour period now some of the researchers going back finian and volatile said no once you're out of ketosis it takes three days to get back in my own experience a lot of experience with other people is you know you have 150 grams of carbs one night you go to bed you do a hard workout the next morning and you skip lunch you're back in ketosis you know you're still making ketones but what you're not doing is you're not you're not blowing up 4.0 millimolar no because what happens and this is that this is again the beauty of this long-term strategy is the body adapts and the body doesn't want to do anything it doesn't have to do one of those things is make ketones so we talk to a lot of people have been ketosis for 10 years who are like 0.4 0.5 millimolar all the time and they're getting 20 grams of carbs a day how is that even possible it's possible because the liver is only making as many ketones as it knows it needs to fuel the brain the muscles have become so good at burning fat that that they're doing 85 to 90% of the work just through fat metabolism just because they have double the mitochondria that they that that control would have and by the way all those mitochondria have their own DNA have all upregulated their efficiencies so each one of those mitochondria is working better than the mitochondria in anybody in a in a standard American diet profile so you get to a point where you you're now good at this and you can go in and out and in and out and stay in this low-carb realm and even if you're sort of providing more carbs and then then you need it yesterday it doesn't become an excessive buildup of of you know glycogen reserves and and then put you out of ketosis it just you stop making ketones because the body says I got glucose and I can handle it but once you draw it down again you go right back to making just as many ketones as you need to get by what happens with a lot of people who i and i I've seen this a lot people I just I just started ketosis a week ago two weeks ago I'm so good at this I'm I was 6.0 millimole you know and I'm it's like okay that's because you know you're great you're in ketosis yeah and one definition of ketosis is making more ketones than you need right so one definition of ketosis would be um peeing purple not being purple but on the scripts yeah if you people go see a physician right away I've done that before by the way and it's not a it's not good after a marathon but yes so so over time you get into that nice little state of of having built a metabolic machinery being metabolically flexible to stay to go in and out very quickly and the one of the major benefits is over time you find you need fewer calories to to live and and again we go back to that well I'd like to eat well you know I love to eat and I don't put anything in my mouth it doesn't taste absolutely fabulous yeah but I also know when I when I'm I don't need to get full I know when I'm I've had enough for that meal and I go so uh so often I go to a restaurant and the portions are huge and I'm just not gonna finish it yeah you know and I have that that's another funny thing that people have people have this like finishing finished weight you know god forbid you go to Cheesecake Factory oh my god yeah but it's a weird it's a weird thing as if you know your body is a better trashcan than that's in the actual trashcan yeah the hunger people aren't going to get your food yeah yes it's either gonna go in the trash yeah I'm gonna take it our own trash compactor inside your body right you know yeah taking it home is obviously the best option yeah so but it's a it's an interesting phenomenon that you know I mean I to this day I still do that every once in a while ago I was only three bites letter left I'll finish them and then go Jesus I didn't need to do that you know and I'm not uncomfortable because I don't I go I don't go way to the edge of like fullness like Joey Chestnut kind of stuff but right yeah I had a I had a saying that I was I wrote a little blog post about it you know to retrain yourself not to do that not to overeat I called leave a bike for the gods well I see an old days where they would leave an offering of food you know just to break that habit that some people have of like always finishing the plate no but I Steve one bite and just like alright yeah I can do this I have the willpower at least yeah yeah nice to leave one bite I tell people you know once you feel like you've had you're starting to get in that zone ask yourself am I really hungry for the next bite mm-hmm am i truly hungry for the next bite not am i full not am i you know and cut whatever but am I truly hungry and if I'm not hungry for the next bite knowing full well that right over there is my kitchen with my refrigerator full of potential or my pantry or the the convenience store down the street or whatever it is I'm not gonna starve and so it's a skill that we develop over time but but one of the one of the major effects of a ketogenic diet in the first place is appetite is it is a diminution of the appetite a significant diminution of the appetite and to the extent that so I wake up in the morning and I'm I got plenty of energy I do have a cup of coffee I don't put anything I don't put MCT oil in it or anything like that I just I just want the coffee and the taste that's just a it's a habit for me I love the taste of coffee do you read the report a couple weeks ago that the more coffee you drink the longer you live yeah I've seen a couple of yeah yeah less depressed you so we got that going for us yeah yeah but anyway so I have a cup of coffee but I'll go to the gym at 10 o'clock 10:30 do a hard work an easy workout some days hard work out other days come home I don't not hungry I don't feel like eating in fact eating is the last thing I feel like doing even if I've done a leg day it's like wait an hour and a half two hours and then have lunch at one o'clock it's fine it's not a huge lunch typically a salad with some protein in it I'm not that hungry throughout the rest of the day it's it's a it's a it's a beautiful thing to not have hunger dictate you know how you move from one appointment to the other throughout the day or you know to finish breakfast and go what's for lunch and finish logical what's for dinner like so many people do it's also important to realize like the forces that are actually driving the ship yeah like we think that we're in charge but a lot of times we're not until we actively intentionally take charge of our mechanisms yeah there's these subconscious and unconscious process it's the body what the body is craving and wanting and what you know your emotions and past traumas and all of these things are really drawing fears yeah breeds and lusts are driving these decisions we think oh yeah I'm in charge of the thing yeah hard to [ __ ] now you got it got it we gauge the frontal lobe yeah exactly you got a really that take hold of the right half and say alright I am in control of this starship yeah training yourself to be aware of these things that are driving you these urges these things it's absolutely vital it's been you're actually charting your course otherwise I liken it to like being in the school bus and having a steering wheel in the back you're just pretending yeah I can sound it out that's fine you know so that's the that's the key thing and I think the discipline even of stayin of getting into ketosis along with the benefits like let's do it yeah like you got to do it and feel it yeah you know I'm not as you know I'm willing to use some of the shortcuts that'll help round the corners so for me you know dipping into ketosis I'll use some of the I'll use some of the exhaustion is ketones yeah you know feels like it kind of rounds the corners a little bit yeah it was smoothes into it so I use I use the exotic ketones but but very judiciously like I played two hours of hard ultimate in that frisbee yesterday in the hot in the in the Sun and so I do a ketone ester you know a ketone salt before before that event and I feel that it benefits me I feel like I'm really good at burning fat and and and the ketones give me an edge to top off so that I can do six to ten second Sprint's recover partly through the fat metabolism you know recycling ATP recycling and come back and do it again and do it all day long and I outlast a movement twenty-somethings show up all the time you know and they're like you know at the at that like ten minutes into the game or 15 minutes of the game and I'm like I'm just you know I got this so I use I use the the ketone supplements for that my my concern I think is went you know you want to you want to build that metabolic machinery mmm you want to get the point where your body wants to use ketones wants to make ketones because part of the part of the issue here is you want the liver to go okay we're gonna take some fat we're gonna allocate it to production of ketones which will offset the need for glucose and then we're gonna take some of the other fat and intramuscular fat and use that as direct fuel for the muscles so you've got you're building this this this again this metabolic machinery that is able to to do that if you start to introduce exogenous ketones you you inject something into a feedback loop that says hey we've got we got enough ketones we don't need to make any more sure so that's the only danger I'd have of or the phenomenon concern I have of starting starting your first foray into ketosis with you look I'm again I'm pissing yup I got purple strips up the wazoo and I got ya and I got you know and I got 4.0 millimole and also you know exhaustion is ketones if you aren't careful they're great and helping you [ __ ] your pants so that is the specialty of exhaustion is keto bans Detroit your pants no no it is that's right that would be a t-shirt almost right so I wound up we make a collagen supplement and so I wind up buffering all my ketone supplements with with the collagen now I'm getting a dual purpose thing I'm getting I like before an event I like to to get myself some some of the raw material that my killers are going to need to repair themselves when the events going on and afterwards so instead of doing a whey protein isolate to build muscle I gave myself a collagen supplement to build connective tissue because that's my real weak point but then I put the ketone in there I mix them up together and I get a nice like a buffered ketone thing so it does it kind of covers a lot of ground yeah and I might even put some MCT oil in there too yeah I like it let's back out for a little bit because you've been one of the kind of pioneers leading this charge for ancestral living and while there's this offshoot of people who are waking up to the to the that kind of idea you know getting back to the roots of what human nature is there's also you know more pressure to live in an even different way than we ever have I mean looking at the Millennials and looking at even you know people younger I mean it's so far it's an almost getting farther scary so what do you you know when you look at that I mean what do you what do you see do you see it'll maybe it'll get so bad that people will be forced back into this like is that because that guy I think there has to be you know if you look at progress through time and changes through time and and shifts in momentum and you look at you know paradigm shifts and and it always kind of has to go way out to one edge and then come back a little bit to Center and so you know in economics we talk about bubbles you know just you got to go way past the point the breaking point until it breaks and then come back and find where you should have kind of called it a day and I think you know the digital connectivity and you know the invasion of privacy and the lack of human touch in connection is you know we're kind of I think we're fooling ourselves thinking oh I'm very connected because I have all these I'm connected with three friends right now yeah that's that's not how we're wired and there'll be a rebound at some point and it won't be some dramatic you know I don't know how some robot takeover anything like that it'll just be at some point people go this is my life is not fulfilling I'm just I don't like I don't feel right and everything that I do in my realm of looking at how we can live an awesome life comes back to how do I feel yeah it's not what a my numbers show it's not that's why I have kind of distrust of wearable tech right now and the information or the data the data that it kind of gives just like you know says I did 12,000 steps today I didn't I don't know if I did or not but it's how I feel I feel good yeah I feel so good but I told myself I do 15,000 steps at 11 o'clock at night [ __ ] I gotta go I gotta go to 3,000 steps so you get caught up in this in assigning some value to some numbers that are then dictating your life rather than how do I feel I feel awesome this is great you know yeah and and how I feel very frequently has to do with human interaction I feel great sitting with you here right now Aubrey yeah you know we've hung out like a couple of times but not enough right right and I feel like I wanted to hang out with you more you know and we didn't had you not shown up today that you know I would have been you know emailing Aubrey on the you know whatever and yeah I know I breathe we're connected but not like this yeah so I feel like whether it's being out we talking a lot about forest bathing and you know being out in nature how important it is my best couple of hours every week don't tell my wife are when I'm out on my paddleboard and I'm out alone in the middle of the ocean with the water lapping my board and I'm digging deep and I'm in the I'm in the zone paddling and my mind is going is I'm basically meditating no and I'm getting all my best ideas but I'm it's I got the wind I got the Sun I got the water I got the salt water lapping over my feet I got a sea turtle this big down here and I got dolphins you know I can't recreate that in a digital world ever I have to be there and do that I have them and that has to do with presence it has to do with with prioritizing time because sometimes it's in the middle of a day when I've got meetings before and after but damn it I'm it's I gotta go right or these mountains behind you were full of trails and I can just go up on a trail and be gone for an hour and completely feel like I got my workout in I got my might I solved two problems on the way I wrote a blog post and I commune with nature and I got in SRL snake whatever those are the kind of variances that young people today particularly urban young people are never going to have and they are so central to the human experience yeah I was reading an article with my fiancee and they're talking about these forests like forest preschools and kindergartens and elementary schools yes actually the whole school takes place yeah in the forest yeah and all the lessons revolve around community I think there's gonna have to start to be these countermeasures yeah it's counterbalances and the you know the only thing that's that's tough is there's it's just it's gonna be hard to get it as a mass yeah access mass access yeah everybody you know but then again you look around like there's a shitload of nature I mean Texas isn't the most beautiful natural natural landscape I've ever been to but there's a lot of land and there's a lot of beauty in any kind of land you know what I mean and I think if people just make a more concerted effort yeah really actually you know set set that up I think it's absolutely vital it has to happen it has to happen here and the consciousness hadn't the awareness of what the deity rias effects of this other way of living that has to you know that's starting to catch up I think because it's it's rough yeah you know and you got to be aware of what's causing it so my second book was called the primal connection and I think seven people read it I so half million copies of my first book primal connection for whatever reason and it was the maybe as a cover I don't know but it's but that those people in you know tens of thousands of people have read it but but people say it's my best book ever because it talks about everything other than diet and exercise it talks about exposure to dirt and get you know training your immune system to be more efficient because you're just playing in the dirt you're in the microbes and and spending time in nature and surrounding yourself with with you know key people who you love and who will nurture you when you can nurture and you know that talks about the Dunbar number and and all of the the interconnectivity that we have and and how important all of this is to to our psyche and how important our psyche is to our stress reduction and it's it you know we can talk about hacks bio hacks and you know and dietary manipulation all day long but ultimately it's how you enjoy life that's really counts because if you're sometimes I I see somebody who's like seriously overweight and they are so dialed into their life and they so love their life it's like I'm not gonna make up any changes to you powder you know you're winning exactly yeah well that's a good way to end you know whatever whatever it is just find your win right exactly you know these are all just different ways and different tools and different techniques and some they're really congruent with the way the human body is designed to win you know the what we're designed to do where we're designed to be and just having the knowledge having that awareness and then and then finding that because man this is the best playground we ever create for sure it's so good yeah it's so [ __ ] I know I know so good no in every time you get out there you'll remind yourself how good it is and then you know it's like you didn't do it again for why didn't I do this yeah then you start beating yourself up right and there's all of these mental processes and that's the challenge part of it too yeah that's that the aspect of you know coming here to just strive against something ya know to have a force of resistance to overcome and feel that progress ultimately we wouldn't design a game a different way yeah agreed cool yeah man yeah good shot thanks everybody much love peace

Channel: Aubrey Marcus

Views: 231,773

Keywords: Aubrey Marcus Podcast, mark sisson, keto, keto diet, keto diet menu, keto diet for beginners, keto diet food list, keto diet calculator, keto diet recipes, keto diet weight loss, keto diet review, keto diet before and after, What can you eat on a keto diet?, Can you drink alcohol on a keto diet?, Are ketogenic diets safe?, mark sisson diet, mark sisson keto, mark sisson heart attack, ketosis, ketones, mark sisson interview, keto flu, metabolic flexibility, paleo diet

Id: 8ZgWRkQ-Bng

Length: 54min 0sec (3240 seconds)

Published: Wed Aug 16 2017