01/02/19 E70 Dirty Keto vs Stricto Keto

What's your keto style? Today the guys go in-depth on what it means to do keto dirty. Do you get the same results? What are the pros and cons of each style? And, what is Eric's personal preference?

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Transcript:

Eric: 00:00 Yeah, dirty Keto, a lazy keto, stricto keto, strict Keto, clean Keto. There's people out there just, you know, there's facebook groups now that are dirty keto and you know what the Frick? I got my macros. I'm losing weight. I got my body composition. I feel good. You know I'm down. Fifty pounds with are the other diets. I just yo Yo up and down and who's going to tell me what to eat? What makes you think you're better? Because you're clean keto and I'm not. Oh, it's it. It's, it's becoming. I got to be careful. I'm going to walk the line a little bit.

Chad: 00:37 They say a journey begins in a single step or in my case, one less piece of bread. My name is Chad and I'm a seeker. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call them the biohacker, but I call him Eric. I hope you'll join me in a path that leads you and I to optimal fitness, the body and the mind as we live our life in ketosis. This is the life and Ketosis podcast. A biohackers guide to optimal body performance.

Chad: 01:19 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with the man that can get me there, my mentor and cohost, he is the science to my regular guy. The extreme testing to my. I'll take your word for it. The biohacker himself. Mr Eric Bischof. Somewhere along this journey of ours I realized that feeling better is really one part physical and one part mental and both are needed to achieve the optimal state of being what I call keto, happiness or ketosiness. And today we're talking about two different types of keto. Really, we're talking about a spectrum of keto. keto, I would say it's not black and white. Uh, we are going to talk a little bit in black and white terms because that's the best way to illustrate it. So it's like the two extremes, the left and the right. Um, but, but there's definitely a spectrum of, uh, of a million different types of keto in between there. Wouldn't you say, Eric? Yes, for sure. There is no such thing as black and white. But before we jump into this and introduce our topic, how are you doing, Eric?

Eric: 02:26 I'm doing good, man. I'm doing pretty good actually getting through the holidays. I don't know about you. How are you doing?

Chad: 02:34 I'm doing great. It's been a, it's been a great end of the year and, and I'm really, really looking forward to the new year and um, yeah, I've just had a. had a good time. Did you?

Eric: 02:47 I'm actually on a um, on hour 36 of my fast, so if I'm doing a four day fast and my family, my wife, everybody's like, what the heck are you a fast through the holidays? And then I just been honest. I, I scaled out for two or three days and my kids made fudge. They made it. I, I, it just whatever. I ate a ton of sugar and basically that really sick. It wasn't placebo and I'm telling you I really got sick. So I, I, I'm fasting. I'm done. I have to fast and I still ask the question you always asked me was it worth it? Definitely not, but it did motivate me to fast and even my, even when I have family functions and dinners and they're like, why aren't you eating? And they're like, oh, nevermind, nevermind. I go, look, I'm serious. I'm not trying to be rude here. I just, my body just told me to fast. I really needed to clean up a little bit. So you know, it just the way it happened. So landed, uh, you know, but anyway, I'll be done at. I'm not scaling out for New Year's Day, I'm getting worse at scaling out and, and I enjoy scaling out, but when you overdo it, I just overdid it and I knew I was gonna pay for it. Do you scale out?

Chad: 04:15 Yeah. Yeah. Not Bad or not too bad. It's been good. I haven't felt too terrible. I mean, I just, the normal feeling terrible when you eat gross stuff for three days in a row too bad. Yeah. Oh, that's good. Not Terrible, but no, this isn't good subject. Good subject for this. You brought this up to me a couple of weeks ago and uh, and, and said you had been really paying attention to this because this has become kind of trendy a little bit and this, I had never heard this term, but you introduced it to me dirty, dirty keto, and even, even just the name of it sounds a little risque, dirty keto.

Eric: 04:59 I'd rather call it maybe. You know what, when we discussed this and this conversation, remember, I am not the author of the keto rules. Okay? I'm not making the keto rules. I'm, you are a purist. Is that fair enough to say to that spectrum? Because where I'm coming from. Okay. So the reason why I'm that way is, you know, me, I, you know, I'm down to the Mitochondria. I'm down to the cellular organelles. I want to see what the inflammation is doing. I mean, I'm all about therapeutic and so obviously, you know, I'm in the ketosis end of it for the therapeutic, um, and the benefit of health. So I'm going to be a little more stricter and a little more cleaner. I, you know, I hate to say you're a dirty, I'm clean. Okay, but more, more nutrient dense, so I'm just going to use that word instead because, and the other end of the spectrum, I just call that the least path of resistance. keto, your nice way of saying Lazy keto. No, I'm just kidding. Lazy keto is different than dirty keto. Lazy Keto basically is macro tracking, maybe blood marker tracking, you know, your Beta and your blood glucose. And so kind of the lazy kind of goes in that area where you know, you're, you're, you're doing your macros but you're not tracking anything and you're just keeping it, you know, I hate to say keeping it simple. Maybe you know, or just, you know, what we talk about sustainability, etc. We'll talk about. But um, I, I'm not setting the rules. This isn't the rules of keto. This is just my opinion. Okay.

Chad: 06:50 So the two, we're going to talk about it as objectively as possible, but do definitely gonna have some opinions about things and some interesting insight to the health and that kind of stuff. So the two camps we're going to talk about is dirty keto, what we're labeling dirty keto or, or, or, uh, you know, putting it in that camp and the other one is stricto keto, and uh, those are kind of the two extremes, the left and the right, and then we're going to talk about them in context of sustainability and flexibility. Um, as you know, if, if something's not sustainaBle, it's no good anyway, right? And so sustainability is relative. So, um, you know, what's sustaInable for you as a more mature, uh, you know, no kIds at home, you, you have a little bit more time on your hand, you have a little bit more flexibility with your meals, that kind of stuff. Your sustainability is going to be very different than my sustainability or my wife's sustainability, who was running kids everywhere, cooking meals for kids. Um, you know, just, we're living different lives so we can't. that's why there's this spectrum and that's why we're just going to talk about what the benefits are and the drawbacks of each one. But we want to make sure that we're talking about it, talking about it in the frame of what sustainable.

Eric: 08:17 Yes. And, and That's, and that's everybody's, you know, I call it the keto journey. Okay. And your lifestyle change. So what's the motivation be, you know, going keto and most of the motivation out there that most, you know, the reasons why is, is obviously body composition, those that need to lose fat. All right? And they've been on many other nutritional programs, diet and they get that yoyo effect where, you know, they lose it, they gain it, they lose it, they gain it. And I think a lot of people basically are just just sicK of it and I don't blame them, but when they get into keto, they actually can lose the weight. They see the weight come off very rapidly and a lot of cases and it's sustainable. And you're, like you said, everybody is trying to make it sustainable where they have flexibility so they don't go back, you know, in the previous bad habits they had as far as nutrition. So that's the heart and I'm coming from a coaching end of it and more therapeutic. So obviously I'm going to be to the more cleaner, the more stricter keto and obviously if I'm going to preach it, I have to live it. Also motivation, you know, that I have and when I'm in all these studies and all the podcasts I've given and all the research I've done and that, you know, deep rabbit hole diving and especially since I'd been in genetics and I've counseled over 50 a gene consultations where I'm looking at all their genes, chad and I'm analyzing every mutations snip that they have and when I see how deficient people are, just, you know, in the simple things of, of mutations, when we talk about that mthfr that's your full light, okay?

Eric: 10:15 Methyl folate, you know, 25 to 75 percent deficiency of most people. So you're not going to let, you know you're going to be not going to be methylating foley. SO there's a big health issue, you know, even down to choline and I talked about everybody's deficient and choline the pn pla three or the pmt, you know, these snips, vitamin a, the bco, 30 to 65 percent deficiency of everybody in metabolizing beta carotene to retinal to vitamin a. So I see all the vitamin d snips and all these iron deficiency snips and I, that's where I'm coming from. I'm looking, hey, everybody is got these mutations so they don't even know it. And if they're not eating these micronutrients that we'll talk about, then the losing the health benefits, they're actually causing more harm and, but they don't know it. So that's where I see that's. I come from that, that end of it. That's why the clean keto so important to me because I'm actually seeing witnessing people's genetic mutations and talking to them about it. So. So if I come across a little too strong, now you know why?

Chad: 11:25 Well let's get, let's lay some groundwork a little bit if that's okay and give these things some definition. So it, when we talk about dirty keto, what are we talking about?

Eric: 11:36 Making it, you know that the dirty keto, you know the non nutrient keto, but there is nutrients in it. Obviously you're eating meat, but a lot of times people are just grabbing processed foods, prepackaged foods, fast foods is big. Hey, let me get that bunless burger, you know, I can eat, you know, those every day. Or I can have, you know, the low carb tortillas, you know, and then you get into the grain fed meats not worrying about grass fed meats, nonorganic vegetables. And the biggest one that my biggest concern, a lot of it is the vegetable oils member, the omega sixes, as I talk about lipid peroxidation and your cellular membranes causing free radicals. That is the biggest. If you're in doing unclean, dirty keto or whatever, it's the, those omega sixes. And then, you know, we're not macro counting, we're not doing the blood testing. Maybe we're drinking too many diet sodas. And so there's a whole list of things that people at one end of the spectrum, but they're keeping their macros so their carbs are good, their protein is good, their fats are good, and they're in ketosis and they're losing weight. But

Chad: 12:48 the macro count of their fats are good, but they're not getting good fats.

Eric: 12:52 Yeah. And, and, and, and their carbs. Okay. There's man, there's healthy carbs and crappy carbs. Okay. And, and, and their proteins, I the same thing. Not all protein is created equal. It depends on the amino acid counts of that protein. So they are losing weight. They're in ketosis. And one one benefit of unclean, dirty keto. If they're in ketosis, they're getting the beta hydroxybutyrate molecule. And you know how key that is. Okay. That, you know, I, you know, reactive oxygen species, more energy, less free radicals, less inflammation, et cetera. okay. So I, I, I'm just saying if you came from a vegan nutrition background or vegetarian or other in a pretty good nutrition, then you jumped into keto, but you adopted this type of keto, you're losing all your micro nutrients. and that's the issue I have with dirty keto is a meat. You're getting great vitamins, great minerals, okay, you're getting your proteins, your amino acids, which I'm great and some of your fats, your cheeses and everything, but if you're not getting in your phytochemicals, you know your polyphenols, flavonoids from vegetables, a little bit of berries or whatever. It's the micro. You're 13 vitamins, you're 16 a minerals, your top five minerals. You're missing out on a big part of your nutrition. And that's, you know, we got to get to those vitamins and get to those minerals.

Chad: 14:30 Yeah. So what I hear you saying is that beta, I mean even though we are in for in it for the beta, it's not the end all be all. it's a, it's a, it's a symbiotic relationship to a bunch of other things that are really giving us the benefits in keeping us healthy and all of that kind of stuff, which you may be missing on a lot of those nutrients when you're doing a dirty keto sort of thing. Right. And it's really have to look at it and ask our questions like, do the, do the, does the end justify the means or more by what means is the end justified in, um, is it, is it get beta, get into ketosis at any cost, regardless of whether it's healthy or not? Or is it a, you know, looking at it as a holistic picture? All of these elements working together, not just the beta to give us a healthy keto ketosis, right?

Eric: 15:28 And also the benefit of losing body fat. Okay? So, you know, and when we come back to that, that, that same question is body fat bad for you. But if you're not in metabolic Syndrome, which you don't have insulin resistance, your blood glucose is down, uh, you don't have hypertension, you don't have all, you know, all these other issues dealing with the metabolic syndrome. You're in your biomarkers, you're all good, you have healthy fat, you're, you're healthy, you're a healthy person. And so in the, in the fat loss, if your metabolic syndrome and you have all these other issues, losing the fat is, is fantastic. It's very, very healthy in that sense, but you're gaining benefit there, but when you're not eating nutrient dense food, what are you losing on that end of it? And there's a lot and like I said, genetically most of us are deficient and, and just just in society and in culture when, you know, 90 percent of people are deficient in their vitamin e and I think 90 something and vitamin d, 50 percent and vitamin a and when you add all these percentages up, plus the genetic mutations that most of us carry, we're really putting ourselves at risk. So that's the big question. There is

Chad: 16:52 You know one of the, when keto was first kind of new and really getting onto the scene and, and you know, this was over a year ago now when I started keto and I was telling people about it. It wasn't as well known yet. Um, a lot of people weren't talking about it wasn't, you know, massively known yet. Yep. And whenever I told people about it, they always got very concerned about the high fats. Right? And, and it was always like, oh, your art isn't, isn't that going to give you heart problems or cardio or whatever, and I can imagine. And, and, and the thing that they were missing, I think was, yes, high fats have the wrong fats, could definitely start to cause some cardio issues, um, but, but we were, you know, we've all obviously been working with very healthy fats and fat, fat in general can just be lumped into one. And that's been one problem with our american diet up to this point is that fats were fats and they were all bad and everything was low fat and blah, blah, blah, blah blah. But I'm going to imagine and, and I, I've got a guess that, you know, dirty keto. You do need to have that conversation of, of maybe some cardio issue, uh, uh, some heart issues or something like that. If these, if we're getting terrible fats in and we're getting a high amount of them, um, are we, we probably need to reintroduce that idea into keto. If we're gonna, if we're going to go that route. I imagined

Chad: 18:29 because the basic thing with fat, I mean we have, you know, saturated fat, polyunsaturated fats, monounsaturated fats, the big thing there is these polyunsaturated fats which are essential fatty acids that you cannot make that you need to eat. All right, we have that omega six and omega three and the concern I have and you know, genetically I look at it and nutrition and I look at it, is those omega sixes, that's the issue that's going to cause lipid peroxidation, those. It's going to oxidize and your cellular membrane, that omega six factor, because you have omega three in there too, which can oxidize too, but it's the ratio of those two, right? So we want to eliminate that lipid peroxidation, which is free radicals. We want that inflammation to come down and the omega six is you get into your fast, you know, even the fast food burgers, your salad dressings, canola oil short, these are vegetable oils, soybean oil, even safflower, sunflower, if it doesn't have a lake on a high oleic on, it are going to be your vegetable oils that are going to create havoc in your cellular membrane.

Eric: 19:35 That's my biggest fear. If you keto guys out there, if you're doing dirty keto, just lemonade, those omega sixes, I'm sure you're going to get some somehow know from meats and different things, but don't overconsume on that omega six. I mean if you need to get an omega six omega three ratio down from your blood, do it, but that is the biggest culprit. Like I always said, I'd rather have a teaspoon of sugar than a bunch of omega six oil. Yeah, and so there's your fats and you brought it up. That was, that was a good subject. But then you get into process foods and prepackaged foods and what are we looking at? Again, we're looking at, you know, they're going to be reserve reserve. It is your additives, your, you know, aspartame, nitrates, you know, sulfites, artificial flavoring, coloring, msg, all these things. And you're like, ah, you know. Then you get into different meats, you know, your antibiotics that are, are, are, you know, the grass, a grain fed and the hormones that are added. And then organic vegetables versus nonorganic. And so I can see how it's just overbearing. Now. What, like you, where would you put yourself chad from the dirty, dirty, keto or lazy on if you're lazy on some of this stuff to over to the stricto keto. Where, where, where would you lie?

Chad: 20:58 If dirty was left and stricto is right which, which I should I, it pains me to say I'm on the right side. No, I'm just kidding. I would say I would say I'm right leaning right leaning. So I'm close to. Yeah, I'm close to the center and right leaning. So I pay close attention to my fat because that scares the crap out of me. I want to make sure I'm getting good fats. I don't want anything, you know, affecting. I don't want to mess with my heart in my arteries. Inflammation. Yeah. Um, and, and you know, me, my situation is not. I don't need, I don't need fat loss at this point. um, and so I did at one point, but it's still, I was, I was being closely watched by you and, and you know, getting my blood tested and, and doing my macro tracking and all of that kind of stuff. And so I think I've, I started out very strict, very, very right, and then I started to move more towards the center as I felt a little more comfortable with the meals and, and my body weight and that kind of stuff. So I'm definitely just right leaning.

Eric: 22:10 and you know, and in my coaching, which I've coached over 100 and it's, I get a lot of feedback and I and I, I learned so much from those that I'm coaching and yes, I've given keto tips and I think part of it, you know, the, the new craze. Now look what I'm holding in my hand right now. Guess who just jumped in to the keto. The key why sometimes I call it the keto crap, but I shouldn't, but it's a, the keto supplements basically. Guess who's slimfast now? keto powder keto, fat bombs, peanut butter cups cook. I mean it. I'm like, oh my gosh, slimfast is jumping into it. So this is scary things that, that, that worries me is picking on companies and people producing products. But as you know, if there's any way there's an avenue for profit or you know, anything you know to make revenue, but the scary part is that we're getting a lot of people that are jumping in these packaged products and there's a lot of hidden carbs and that's why I test this stuff and to the point now I can't keep up with it and I don't like testing it anymore because I don't like how I feel when I eat these. But I know I've, I've given tips on it so I don't want to be a hypocrite because I know sometimes people need to keep this sustainable for them. So they look forward to that treat or that desert. And I've been down that path to where, you know, I, I the Question I have to ask, do I need, this is just a dopamine reward. Is this going to continue my cravings that I had before? Am I just lightened this back up by all these, you know, fancy keto treats and products that are being made. And it, it's really hard for me as a coach to know what a person to keep them happy, you know, sustainable and keep them, keep it flexible. So it's to the point now where I'm to, I just make your own set, you're in control and the nutrients going in it because I mean I've tested these things and I get knocked out and there's just a lot of hidden things in there that we're not aware of and the more popular it gets, the more it's going to happen. So it's, it's getting big and I don't mean to be a downer on it, but my, and I'm just saying it's, it's, it's a big industry now in keto is just gonna keep getting bigger and bigger. So just be careful, you know, out there as far as those kind of, you know, it's to the point now if you know, the real stricto keto is if, if you, you just buy and eat only foods with no product nutrition label you do that. You're really safe. But that's an interesting bar, really high bar. And there's times where I've just said, oh my gosh, I am just going to start making all my own foods now because then I'm, I'm in control of what's going in it. And yeah, just, you know, know one end of the spectrum. But it's, it's more sustainable for me. I mean, I can keep it sustainable that way. But yeah. And well, let's, I'm sorry

Chad: 25:35 if it's okay. Can we push pause here and come back when we come back? Uh, just, just pick it up with stricto keto. And talk a little more specific. We've talked a lot about what dirty keto is. I'd love to push pause and come back to stricto keto. If we could just talk about bioStak for just one quick second. Is that okay? Great. So, um, everybody, we're, we're kind of making our way through the holidays. This is a, I think this episode will come out right after new year. And uh, I know, I know, I know there's a lot of resolutions being made out there. Maybe you've been listening for awhile and you've slipped out of your keto lifestyle and maybe using this new year as an opportunity to jump back in. Um, I know I, I know a lot of people who are using this as an opportunity to recommit, which is great. Any opportunity in your mind to recommit, re buckle down, get good at keto again or get good with your keto self again is a great opportunity also to implement bioStak. Um, and I know that we've gotten a lot questions about what's the best way to implement bioStak, how do we take it, all of that kind of stuff. There's a lot of really good information at biostak.com where you can go and read about the five pure ingredients that eric spent three years searching for, testing. I'm testing on his own trial, a group, all of that kind of stuff. Go to bioStak.com. Especially if you've been listening for a while and still haven't go to bioStak.com. Just check it out. Get a bottle for yourself, try it for the new year and see how good you can feel. And um, there's, you know, there's certain things, eric, that you've told me, even with our stricto keto diet, bringing it back to our topic, there's certain things within that diet that we still don't get on a regular basis or as much as we need. And that's where biostak picks up the slack, right?

Eric: 27:39 Yes. In fact, it's, it's kinda, it's, it's interesting because I have no biofitters I'm coaching and then I get into this nutrient dense foods and everything. They're like, well, you're not, I don't feel so bad when I slip up because as long as I'm taking the stack, I got it covered. Right, eric? Yeah. We're killing those free radicals. Yes, we are. Is, they're creating more lipid peroxidation, more free radicals, more inflammation. Yeah. Where were squelching that? But let's not use that as your back up. They're like, no, I feel really good. Um, I'll cheat and then I'll get right back. And as long as I got the stack, I'm good. And I'm like, oh no. Anyway,

Chad: 28:20 Not exactly the idea we're going for. But yes, if you're not keto BioStak can help you feel great.

Eric: 28:26 Oh yeah. It's definitely a must for every body from one end of the spectrum to the other end of the spectrum is, and if you're really stricto keto then you're just going to get a little extra with this and just not going to hurt it all.

Chad: 28:41 If you're dirty keto you absolutely need bioStak.

Eric: 28:44 You better go ahead and have your bunless burgers. You're good to go.

Chad: 28:49 So, so back to stricto keto. I'm intrigued. when you say eat anything that doesn't come with a nutrition label and what, what does the idea behind that? I mean, I mean I've never thought of it that way and I've actually. This is the first time I've heard you say that, but that makes a lot of sense to me because then you're, you're buying things that are just whole real food. No, no explanation needed. Right? I, I don't need to explain to you what's in this because it is just grass fed beef or it is just an organic vegetable.

Eric: 29:31 Got it. You got it. And it makes life so much easier. I mean have you ever. I mean, most people out there in cato and any nutrition, I mean don't you just get tired of reading nutrition labels. I mean to the point where on my fitness pal, you're just taking pictures of the barcode to throw in all your nutrients and then you have to see what it is and, and it's macro counting macro in all obviously tracking and macro looking when you're looking at a nutrition label. So I found people, I coach, I find myself more and more buying foods in my basket that don't have a nutrition label on it. And I, I'm just saying for me, I just feel so much better and you know, and it's like all this keto, you know, treats in the low carb bread and all these things because you're just coming out with everything and, and, and we make sure we in our cooking and ketosis kitchen, we make all those treats. Okay. Then we redo the macros completely. We break everything down and 90 percent of the time the macros that are have been printed and already, you know, added to the recipes that are out there because we tweak all these different recipes. Their macros are off, they're off, they're off. And it just shocked me that, you know, we all took, we all trust everything. Even our nutrition labels on foods.

Chad: 30:54 there's very, there's very little

Eric: 30:56 checks and balances. It's not a very, not a very balanced system. There's hidden carbs everywhere and some of the in the sweeteners you gotta be careful with because they can raise your insulin. Uh, you know, without you even knowing cause your blood sugars stay in the same next thing your insulin's up, you're out of ketosis. You're like, what the heck, you know, my carbs are 20 or 25 or 30 and it starts to really be a battle for people, you know. So, so it's something that you really got to think about now, what absolutely strict, the organic veggies, I know they're more expensive, but you know, you're not eating a lot of carbs and so spinach and broccoli and know a lot of the cruciferous vegetables and all the different beta carotene, colored vegetables, you know, they go a long ways. They really do because you're, you know, you're 20 carbs or 30 or 40 years, it really doesn't, you know, it doesn't add up to a certain degree. Sure. Grass fed meats or are more. So there is, there is a cost factor there. And also I think preparation is a big thing for people. You know, some of the, when you're buying, you know, non labeled food there is sometimes there's more prep involved. And so I, you know, indefinitely macro counting and I know I'm a, I don't count my macros so you could say I'm lazy. Uh, but I eat the same thing almost every day. So there was really no, no reason for me to. And I know it so well, all the foods, just because I'm in it so heavy that I can tell you how many carbs in that, what's a protein, what's the fats and that kind of stuff. So. But fast food. Yeah, go ahead.

Chad: 32:40 I was just gonna say I've got a good chuckle. The other day I was going through I was going through the freezer section in the grocery store and some lean cuisine caught my eye and it was a keto, lean cuisine. So I flipped it over and I just laughed when I saw the ingredients. I just couldn't. I couldn't pronounce half of them. How am I going to know what those are? You know, what's, what's the macronutrients for those? Where do they fall in? Are they a carb? Are they fat? Are they at? I mean it's just, it was so comical to me that this thing had been labeled keto, lean cuisine and I couldn't even. I couldn't decipher the ingredients. Pretty, pretty interesting.

Eric: 33:28 Yeah. And you're starting to see that is keto, you know, you say vegan keto, non Gmo, gluten free, you know, we see all those on labels now I'm starting to see keto, keto approved, you know, and going, oh no, this is just, you know, going to go crazy, you know, and, but it comes back, you know, that stricto keto. We're just coming back to the micronutrients again. So obviously the macros, we, you know, we can match macros with all processed foods, packaged foods and you know, clean, clean nutrition, food, chicken, you can do your macros, your carbs, fats and protein and stay keto. But bottom line is the f the other portion of it. You want to get the, you know, you don't make your 13 vitamins. Okay. So yeah, that's, that's the issue. You know, we got 13 vitamins to chase down and so, you know, of course we do make a little vitamin k and vitamin d. Yes. But then again you've got your eight, you know, vitamin bs that you've got to get, you know, you got to get some some from plant food and like B12 from, from your meats. You got those 16 or so really essential minerals, you know, and we got those five that we're always trying to get and I won't go into details and you have trace minerals and so that's when you get into all the vegetables and the phytochemicals that we talked about. When you get the pre packaged and processed foods, you're going to lose that nutrient density and you're going to pick up those vegetable oils and so that's okay.

Chad: 35:01 So let's jump into this. Give some people some tools because maybe some people listening are thinking, well, I don't quite know where I fall, or maybe some people are listening and thinking, well, I haven't started to keto yet and I've got to decide what kind of keto I'm going to to, to participate in or, or make part of my life, my lifestyle. So the thing I think you in your show notes, the things that is probably the most powerful in my opinion are the most helpful at this moment is talking a little bit about this middle section that you have where this. These are things to consider when you're thinking about what type of keto lifestyle you're going to live. And I think it's really, really helpful to kind of list these out. We're just quickly as we're rounding out the end of this conversation, just to list these out for people, things for people to consider as they think about what type of keto they want to live or what type of keto they are living. Um, it really helped me kind of reevaluate or evaluate some of these things and, and why I've chosen what I've chosen in light of these, of these aspects. So the first one you have on here is your keto journey for first and foremost. This is your keto journey. This isn't Eric's keto journey. This isn't my keto journey. This isn't your neighbors keto journey. This is yours. and I think that's really important. That's, that's one point that I, when I was teaching, um, insanity classes at the local rec center here, that was one thing that I really tried to stress because fitness classes, in my opinion, fitness classes are one of the very best ways to implement movement into your life.

Chad: 36:45 Um, there's a ton of advantages. You have accountability. You have somebody pushing you, you have, um, somebody showing proper movement. Uh, all of those things are benefits. One of the disadvantages in my opinion is comparison. And I know you've seen it, eric, is that a lot of people come to a fitness class, they compare themselves to each other and, and sometimes that can be a little bit of healthy competition, but sometimes it can be devastating and we're all coming from different backgrounds, different stories, different injuries, different, uh, you know, bouts of time not exercising. So it doesn't really doesn't do us any good to compare our performance to somebody else's. We're just coming from different places. So I think this is a, you know, as you, as we talk about sustainability and flexibility, really important to consider. This is your keto journey, not anybody else's. Got it.

Chad: 37:43 Yes. Um, next one is fat loss. Is the fat loss your goal or is it just the next one is therapeutic? Um, it, it, you know, which one Are you more concerned about or are you equally concerned about both. And if you are equally concerned about aesthetic and therapeutic, um, aesthetic meaning body composition or, or fat loss. um, and you're also really wanting the therapeutical side of it. You need to lean right? Strict. Um, but if it's just weight loss of, it's just the aesthetic, you don't care about how you feel, then you can really start to learn lean left or dirty keto.

Eric: 38:29 some people feel really good either way they dirty feeling. You don't know what's going on in your mitochondria so much.

Chad: 38:40 Okay, that makes sense. I like that. accountability. How, how are you going to be able to keep yourself accountable? Or if you're doing this with an accountability partner, I think it's advantageous for you to do the same type of keto together so that you can keep each other accountable and I love that social. What'S going to allow you to not say shut down socially, eric use shared with me social struggles that your biofitters have had and I know from my own experience some social struggles like I don't love. I honestly don't love going out to dinner with friends and being that keto guy, I just don't, I don't want the topic of conversation at dinner with our friends to be keto. I don't. I want it to be life and fun and laughter and all of that kind of stuff. I don't want them to be feeling like, oh my gosh, what am I eating this in front of him because blah blah blah blah. It's just not. It's not what I want. And so I had to consider my social life in with what type of keto I'm going to be living. Yes. Flexible.

Eric: 39:50 It's really important because, you know, I get some backlash from the peers out there. They're like, I can't believe you're recommending or you know, people to scale out further either christmas day or whatever. And I'm just saying, hey, it's whenever you're with family and friends, do what you feel is right. I mean, do what you feel is good for the moment and if you want to enjoy your, your, you know, that's up to you, you know, and, and I, I do scale out on the holidays because that's something I enjoy with my family. You know,

Chad: 40:20 the next one you listed as community and I love this one for a lot of different reasons and we could talk a lot about this, but there's so many things that go into this. Like a, one thing about your community is accessibility. Not all of us have access to the same kinds of food. Luckily, uh, in the United States we don't have too many food deserts, but we still have some budget, you know, all of that kind of stuff. There's a lot of community factors that go into what type of keto you're going to live. So just keeping in mind, and I think you know, your, your family would fall in to this community section. What, what are the needs of your family? What kind of time restraints do you have for meal prep or that kind of stuff based on the demands of your community? And what you have going on. Um, and then, um, I didn't know what this was. Dirty snps or mutations.

Eric: 41:18 Yeah, the snips. Single nucleotide, that's my job. And I've talked about that. That's why I come from a different angle because I'm seeing people's mutations their Snips and I'm seeing it in, in a lot of these areas of, of micronutrients, your vitamins, your mineral deficiencies. And obviously that puts fear because I'm seeing what people are deficient in genetically and you've got to take that in consideration. You really do. But most people at 23 and me, the gene, it is going to be a lot bigger than it is now. And it's getting more snips, more mutation, more case studies are coming in the what they call the genome wide association are producing more comparisons by population. So anybody out there, sooner or later you're probably going to get your, your, your genome done and you'll know your deficiencies and then you can dirty keto stricto and try to organize it, you know, in a beneficial way.

Chad: 42:19 So that's a huge consideration. It is trying consideration and most of us don't even know what we need to consider in that. So that's a, that's a big deal. Um, and then finally just what works for you, what's going to work for you that's going to keep it sustainable and keep it fun. Not boring. You know, there's people like eric who can eat the same thing every single day and not care or not worry about it. There's people like me, I have to mix it up. Um, so that means a lot of meal prep and what milk, what meals are going to be, what meals are going to work for me and how, you know, how do I have like a meal prep day and you know, and then freeze. Those are, you know, some stuff like that. So whatever works for you is, is a big consideration as well. So I think that's a fantastic list, a fantastic starting point of things to consider when you're thinking about, okay, am I am I wear on this giant spectrum between dirty keto and stricto keto, do I live and is sustainable for me, is going to get me the results that I want. Yes.

Eric: 43:24 And you know, to add to that, you know my wife, I'm more on the others right side to the stricto. She's over to left side, she loves her diet coke. You're not going to tell her not to drink or diet coke. She's very simple in her food. She's very low in her vet. Cruciferous vegetables are veggie. She's low in her grass fed meats. She's Keto and we and we work together really fine. Long as I don't tell her what to do and I'd always worked together fine. As long as you keep your mouth shut. And I'm not better. I'm not better than her. Okay. I don't take that stance because I had pushed her like, hey, you know, I'm, I'm making this you want? And she's like now passed. And she's very simple with her keto, very simple. Doesn't eat a lot. And she food has never been important to her, so, and we coexist just fine. We really do. And I've learned to, you know, be just patient and say, hey, you know, whatever works for you. So I've learned that with my wife.

Chad: 44:25 Yeah, I think we should, we can take that. All of us can take that into our lives. And just back to our first point of sustainability, it's your keto journey. Nobody else's. It's not our place to shame anybody for how they're, how they're doing it. Um, we can educate, we can study, we can practice, but it doesn't do any good to shame or call out or be better than anybody else's keto journey.

Eric: 44:52 And if you're on one side of the spectrum toward, you know, where you're not getting a lot of nutrients, do grab some supplements, some vitamins, supplements, minerals, supplements if you need to, if you're going to stay, if that's convenient for you, that's fast. That's the way your lifestyle is. And you can add some bioStak to that too, which will really help. But you know, that's another way you can get some of the, you know, the micronutrients that your, that you're missing from the other foods.

Chad: 45:16 Yup. Absolutely. Well, great. This has been awesome. I think it's very helpful. some good takeaways and some good tools to to use. Thanks so much for biohacking with us, eric. Thanks. And I want to thank all of you for joining us on this quest for optimal fitness. If You're ready to begin your own journey and live your life and ketosis, be sure to check out biofitcoaching.com or biofit coaching on instagram. My handle is @biofit_coaching. Also, if this podcast has helped you or entertain you in any way, please consider going to itunes or wherever you get your podcasts, podcasts, podcasts, and leave us a review and a and a five star rating that helps us reach more people. It really has been super beneficial for us to reach a larger amount of people through those reviews and those five star rating, so keep them coming if you haven't before, that would help us a ton. Also, the greatest compliment that you can give us is sharing this podcast with your friends and family, those who need it the most, those who are looking for a different way of living and until next time, stay keto.