E07 How Do I Get More Energy?

It's a question everyone asks: How can I have more energy?

And it's no wonder, in today's fast-paced world it seems like we never have enough juice to make it through the day.

In this episode, Eric talks about the source of true energy and answers some of your important questions:

What's the difference between Ketones and Fatty Acids?

How are Ketones a better fuel source for your body and mind?

What's the Beta got to do with it?

And of course, How can I have more energy?

Eric also takes a minute to discuss scaling out on a ketogenic diet, how and when to do it properly. If you've wondered if there is a time you can still have a maple donut, this episode has the answer!

He also discusses with Chad why large group workout programs typically fail, and how he has discovered the proper way to coach individuals.

Transcript:

Chad: 00:01 They say a journey begins in a single step or in my case, one less piece of bread.  

Chad: 00:10 My name is Chad and I am your test subjects. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call him the biohacker, but I call them parent. I hope you'll join me on a path that leads you and I to optimal fitness as we live our lives in Ketosis, ketosis podcast, biohackers guide to optimal body performance.

Chad: 00:44 Hey everyone. My name is Chad and this is episode seven of my quest to achieving optimal body performance with the man that can get me there, the biohacker himself. Mr Eric Bischof every episode. I will be sharing my actual results, both successes and failures as Eric teaches me how to apply the principles of ketogenics and functional movement to look and feel fantastic. The first five episodes are foundational episodes. That's where we really laid the foundation of Eric's work and the science behind the ketogenics. So if you're listening to this and haven't listened to those first five episodes, we really encourage you to go back and listen to those so you have a clear understanding of some of the foundational principles that we, that we, uh, that we build upon here in this podcast. And today we're talking about energy and who doesn't want to know about energy?

Chad: 01:31 For me, this is the main motivator. I'm not. Well, I would say it's my top three motivators of going a keto, uh, the, the energy that I've experienced being on Keto, um, the prospects for energy before I was on keto was huge, you know, um, I was hitting the afternoon Loews, I was not sleeping all that great, not getting to sleep real well, you know, all that kind of stuff. So energy was a huge motivating factor for me to seek out something that would give me more energy. So I'm excited talking about energy today, Eric. Uh, it's good to see you, man.

Eric: 02:09 Hey, good to be back. Good to see you too.

Chad: 02:11 Cool. So, um, obviously we've had a lot of discussion already about energy, um, and, and really how the body utilizes fat and, and utilizes that much more efficiently than other options. Um, and, and therefore can give us some, some elevated energy, um, uh, as we go ketogenic or as, as. Yeah, as we get into ketosis. So can you kind of talk to me, just give us a brief overview of the relationship between ketosis and energy.

Eric: 02:41 They say we'll get back to the basics is a, how do we obtain energy? OK. Obviously it's going to be the food substrates that we eat. OK, so you have your choices. Men, we've talked about Macros, you've got your fats, you got your proteins, and you got your carbs, OK? So in Ketosis, as we discussed before, you're going to change more of your food away from the carb portion of it, more into the fat portion, healthy fat portion. You're going to keep your proteins that we discuss. I'm pretty basic, OK? You're not gonna overdo the protein. You're not going to honor the protein. We'd keep them pretty medium, OK? But we definitely do drop your carbs down. Only way to get in Ketosis is to drop your carbs. And so we're back to food again and I've always in. I teach this constantly. Our biggest goal is to make food your fuel, not your friend. OK, everybody seems to have that friend relationship with food. But if you think of it as fuel of course to fuel here substrates which is going to fuel your Mitochondria, which is going to produce ATP, it's purposes fuel. And when you do that, you start treating food differently.

Chad: 03:56 You really have to change your mind about food. And that's one thing that you said to me very early on. I think it was the day that I started my ketogenic diet was you said you're going to have to stop thinking about food as pleasure and thinking of it as fuel. Right? And what's crazy to me is are the human race. Sometimes I, I, I make the mistake of pinning, pinning it on Americans, but it's, it's worldwide is that our food defines us, right? When we, when we think of culture, what it, what's the first thing we think of food, right? Food and language I think are the first things I think of when I think of a culture or, or you know, or if we're going to go out with some friends, what's the first option, where are we going to eat, all of that sort of stuff. So it's really interesting to take a look at how we, the role that food has started to play in our lives and we have to start thinking about that differently. And that lesson that you taught me changed my experience completely because I had to stop thinking about food in a way of, of pleasure and culture and date night and all that kind of stuff and start thinking about it as fuel,

Eric: 05:03 you know? And that's amazing and it's great and I've seen seen you come that far. But in, in one area when we're working, when I'm working with those who race OK, that are competing or trying to get better in a sport or, or like triathlons and marathons or whatever, it's easier to get that taught to them as far as fuel because that fuel to them has now another benefit to make them faster, stronger or better. Other people who don't have that and they're not in that arena. It's still their friend. It's their reward. It's go out and have dinner with your friends and dessert and everything else. And so it's a conflict when you're a coach to try to get both on the same page. And sometimes I actually incorporate just like I, Eh, last two weeks, weekends ago, I recruited, uh, from the, uh, my clients seven brand new newbies to race their first triathlon. And we trained them. We got them to bear Lake Bra. They call it, we got them. And it was so exciting to see him switch because now they started treating food as a fuel because they really want to do in their first race. And they were training and they realize I've got to have fuel, this isn't just food anymore. And so it's kind of a sneaky way I can get them more committed by getting them into something like a race or something like that.

Chad: 06:29 You can actually measure it, right? You can look at what those cars. It's a sacrifice to eat this way. Um, and so you can actually look at race results and say, wow, it made a difference.

Eric: 06:40 It, it doesn't, it starts out as a sacrifice sometimes. Right? But then it becomes an opportunity. And that's the neat part about it at first. People think, ah, can I give this up or give that up, isn't really worth the sacrifice. And I said, no, you're going to convert that sacrifice to an opportunity. Trust me, we'll get you there.

Chad: 06:58 Yeah. And it happens. So a couple of things really quick. We didn't last podcast. We didn't talk much about my journey at all, which, which, uh, this is, uh, you know, it's a big part of this podcast so that people can kinda understand my experience. So a couple things that you could either respond to or not to. I know we didn't prepare to do this, so if you don't want to respond or don't have a response, that's fine. We can move through some of the things we want to talk about, but I just want to put a couple of things out there. So another thing that you said to me when I first started on the ketogenic diet is that some of the things I was eating were really bothering me specifically the amount of cream and the amount of butter. And you said, you know, you will learn to love fat. Um, you will really learn. And I did not think so. Right? Because I always been a very lean eater. I'm not always, within the last few years I've been a very lean eater, a lot of vegetables, a lot of, you know, that kind of stuff. And so even taught. Yeah. Right, right, right, right. And so that, that increased amount of fat was a real shock to me at the, you know, for the first couple of weeks. But now I have to say, I, I can't really enjoy my coffee in the morning without a lot of cream in it.

Eric: 08:06 and you're not the only one. Fat is now your enemy anymore because you've been taught that. Well, you're not always me that had been taught for the last 50 years. OK? A fat is your enemy. It's always been taught that way. But now once you learn the mechanisms of fat, the importance of fat, what Fatty Olympians do for you, and especially if you're an endurance athlete or training or whatever, it's a great, fantastic fuel source and can keep going. But anyway, it really becomes your friend. Family becomes your friend. It really does.

Chad: 08:34 And, and it's incredible. Now the amount of butter and cream that I can, that I have to have for my palate, your palate changes is, I guess is what I'm saying. Write it down to other things and this will bring it back to energy that I've noticed. I just wanna I just wanna put out the things that I've noticed, uh, for myself pertaining to energy. And then we can maybe put those in the context of some of the topics that you've prepared for us today. So the first one that I've really noticed is that afternoon lull, I can not remember a time in my life where I didn't eat lunch and feel like I wanted to take a nap. And, and since being on a ketogenic diet that has disappeared 100 percent. I'm no longer because I sit at my computer pretty much all day, right? Unless I'm working out or out with the family adventuring, I'm at my computer because I'm mostly, I'm a filmmaker, photographer. There's a lot of time in front of the computer editing, communicating with clients, that kind of stuff. And so, um, that has been huge for me, is to notice that I have energy in the afternoon. Now it's significance, incredible.

Eric: 09:45 And we're back to our favorite, one of our favorite hormones. Insulin. OK. So what you've done over the years and those people today, you look at obesity, one third, two thirds. It's, it's terrible. OK. At type two diabetes, pre-diabetes. It's horrible because of we're not controlling our instrument. What you've been doing for years as a glucose eaters, a carb eater, every few hours you go ahead and you eat those carbs into your stomach. Where do they go? Straight to the portal vein, straight to the liver. The liver says, Hey, I give. I get first shot at this. OK, if I'm, if I'm short on glycogen or whatever, I'll top it off. Then I'll send it through the heart, set it down to the veins and it'd go to the pancreas and eventually make its way. It's in the blood now and it's going through and being utilized, but your insulin has to say, Hey, Chad just ate a bunch of carbs.

Eric: 10:40 So the pancreas has to kick in the insulin. Insulin drives up high. You're spiking now. OK? So it's job is to get that glucose stopped. The fat. Any fatty acids are and keep them where they're at. It's got to get to the good transporters, other sales and getting it into your, your sales. Get that sugar out and so it brings it down. OK, so you're suffering in the afternoon because you've been spiking and then all of a sudden you hit that low and the brain says to w one thing, Hey, I live on glucose because you don't get me ketones because you weren't ketosis. Yeah, I can't burn fatty acids. Can't cross the blood brain barrier, so I need glucose. Twenty percent of it has to come to me energy-wise. So the brain says, Hey, give me something, but you're feeling really low and now you have that urge which you have the craving to do what?

Eric: 11:30 Go replace carbs, so you're in that vicious cycle, day long, your insulin spiking, coming down, spiking, coming down as in Ketosis that you feel now your insulin is strange daddy, and you're bringing something else for fuel in your brain, which is ketones, which crosses the blood brain barrier. It says, Hey, I don't need glucose. I have ketones now, and you have about 60,000 calories worth of fatty acids so the brain can feed all day long, so there is no cravings. There's no rush to get glucose. You're going to stay cognitive throughout and it's a way better fuel in the brain and the Mitochondria, which I won't go into detail.

Chad: 12:07 It's a lot. It's a lot less of the manic panic of your body yet so it. I don't feel those ups and downs of extreme hunger, extreme fullness six, you know that you're controlling your insulin. Right, and that's been incredible. The second thing I wanted to, to pull out about energy and I got, I got the chance to interview one of your clients actually, and he put it best. I couldn't pinpoint it, but he put it best and I experienced the exact same thing. I was just explaining it a different way, is with energy with workouts. He said, you know what, when I finish a workout, a hard workout, maybe it's 60 minutes of intense work out, I'm ready to go again. That's awesome. And I experienced the exact same thing is that I would get done with a workout in and notice that I say, I just felt replenished like I didn't. There wasn't. There wasn't that extreme exhaustion that, oh my gosh, I got to go find something to eat right now, you know, that sort of thing. Um, and so that's been another amazing thing with energy, energy

Eric: 13:11 in what you've done and replace a lot of your energy with a different fuel source, which is ketones. OK? Remember when you're in Beta hydroxybutyrate ketones, all right, per molecule of Beta hydroxybutyrate versus a molecule of glucose, when it hits the electron transport chain in the Mitochondria were respirate respiration, you're going to get more production of ATP per molecule, Beta hydroxybutyrate, then glucose. So you're going to have more ATP production, you're going to have cleaner production, you're going to have less free radicals that are being produced, that's all part of, uh, energy, uh, oxidation, it just standard the more, the more energy pushed through the more free radicals. But with Beta hydroxybutyrate, you'll get more energy from it. And that's, and that's exciting because everyone I've talked to, their trading sessions get longer. OK? And again, it depends what energy pathway you're going to go into because he used to teach in sanity, right?

Eric: 14:11 Yep. OK. And so that energy pathway, we have 300 you pathway, so we have the Phospho creatine pathway, which is in the sale, OK, not in the Mitochondria, and that's what you. Anytime you want to explode or you do really high force Heifer that first 15, 20 seconds, that's fossil creating. You don't need any glucose for that. It's there. You have ATP and you have creatine phosphate routine in that sale. It's instant energy. You don't need oxygen and you don't need glucose. It's there, but insanity. You would go into that, but sooner or later you would actually exhaust that. You wouldn't recycle it. Then you'd go into what we call anaerobic, like call and using lactic acid by about 35 minutes. That's where I would be. Is that how long her class would go? No, the class was usually about 15 minutes. So what would happen?

Eric: 15:01 You'd be in that first pathway, exhaust that to a. couldn't regenerate the. The phosphocreatine to make more ATP. Then you just roll in because you're at high intensity. So you'd be rolling into anaerobic glycolysis, which you'd be converting pyruvate to lactate. You can last that maybe three minutes or so, or four, and then I'll suddenly remember all pathways work together at the same time. They don't get to go see step one, step two, step three. Then of course, you know the aerobic pathway, which is what they call a oxidative phosphorylation, which that means you're in the Mitochondria and now you're producing that 30, 32 ATP. So that's, that's your endurance that in everybody works all three pathways. But I know you've been, you've been around and you've trained and the pathways are important to learn how to incorporate.

Chad: 15:48 So you just mentioned endurance. Insanity is, is hit training, high intensity interval training, right?  So, um, and that's explosion, um, with, you know, times have downtimes and uptimes, right? So you have that. And then you just mentioned endurance training thing. So what's the difference and how does this energy

Eric: 16:09 you call on the energy source? Energy status is what you're calling your body to do. So when you can track them. So like this right now, like what I'm doing right now, I'm actually using the Phospho creatine. That's instant ATP. It's always there with creatine, it gives you 15, 20 seconds. You're constantly using it all day when you blink and different things, but you let's high-intensity you jumped into you are so high intense you couldn't get oxygen into the Mitochondria to produce ATP, so you had to put it in the cell. The Mitochondria in the cell, you don't need oxygen. You have glycogen there, so you're going to convert that to relate then to lactate, and so you're burning lactate and I can go on lactate.

Eric: 16:50 I've got my body adapted to where I know I'm in lactate. Three, five minutes. You know you do a little, you always have a little bit of aerobic in there, but what happens with lactate? What's interesting, you're only going to get to atp in the Mitochondria can get 30, 32, but happens that lactate. If you get better at it, you can actually kick that lactate out, transport out the sale to the liver. They call the Cori Cycle. <Unk> cycle will actually turn that lactate through. Pi Relate back into glucose, OK? Send it back to the sale. You make more lactate. So if that goes 16 times, that's 32 ATP, so it's very, very fast, OK? But reason why you get tired is because sooner or later you can't keep that up. OK? You remember intensity. You would be gassing, you know, to a point where you're either going to slow down, which you're forced to slow down.

Eric: 17:40 Then the aerobic pathway, the Mitochondria is already taking over, OK? If the lactate is neat because it gives you that power. And also another reason you're tired is because your liver has to give up six ATP to give you two back in the Cori Cycle. So the liver is working hard to give you that energy. So sooner or later the liver is going to be exhausted. So it's kind of interesting.

Chad: 18:04 So what does it mean? What does um, ketogenic mean for or this, this energy system mean for those marathon runners or those endurance athlete. So what are they going to experience?

Eric: 18:15 What you're doing when you're an endurance? We're staying at 65. I can get up to eighty percent where I'm staying in the Mitochondria. You're using oxygen, now you're producing, goes into the Kreb Cycle, goes into the electron transport chain down the chain, creating electrons producing ATP. I won't.

Eric: 18:32 I'll keep the science room minimum. All right, so the neat part about it is when you're burning fat as your fuel, we have a lot of fat, right? Funding, kicked in, ketosis and ketones. You confronting those fatty acids to Ketones, OK, that's Beta hydroxybutyrate. When the Beta hits Beta oxidation in in the Mitochondria and then it goes in the state of and then it goes into the Kreb cycle. Then it goes into like transport chain. That's where the pain, it gives you the edge because you're actually getting more ATP than if you're just burning fatty acids by themselves or glucose. OK, so you're actually producing more ATP and ATP or energy source. That's what's going to keep you going until endurance athletes. Why it got real popular as they are learning with Ketosis, with all that Beta hydroxybutyrate, you can actually go longer, go further, and you're not as exhausted.

Eric: 19:20 Free radical damage is is reduced, so you're not causing any issues with that. Then it's, I'll tell you what, once you experience it like I've done an Ironman, he ptosis. It was way different than feeling myself with carbs because remember, you only have so many cards to utilize. You only have 400 in your liver calories. 1,600 calories in your glycogen, your muscles, 90 minutes, Chad, you can be done. So what do you have to rely on fat, but if you're not fat adapted, fatty acids can go to the muscle and be used as fuel, but just think how far those have to travel and you're not efficient. It's gotta come from the adipose tissue. It's to be released OK by [inaudible], travel through the blood, hit the cell. It's got to go through into the cell membrane. Obviously through Lpl goes in there going to the Mitochondria and it takes a long time sucking down sugar packs, right?

Eric: 20:14 Yeah, because they're running out of glycogen, so they're pushing this glucose in, but that's dietary glucose now. So when you run out of glycogen in your liver runs out because it's going to keep pushing it. It's got stored bike, getting $400. It's going to push it into the blood to help you keep your brain going, but also sudden the liver says, Hey, I've got glucose coming in, on topping off, because that first place, glucose goes to the liver and the liver says, Hey, if I'm not topped off on my glycogen, my 400 calories, my hundred grams, I'm going to take it. I'll let a little go by, but I'm it. I'm topping off. Meanwhile your brain saying, Hey, I need it, so then the liver will actually spoke good and get it to the blood in your brain. Don't take it so interesting and that's when you can start to lose some of your cognitive when you're really, you're hitting the wall, you've heard that, but it's actually the brain communicating, saying, Hey, uh, I'm saving every possible glucose coming out of that liver because your, your muscle glycogen, but once it's depleted, it's gone.

Eric: 21:13 Unless you can replenish it, but he doesn't share it. Your quads are not going to share that glycogen. So the brain says, Hey, I'm going to shut you down because I don't want that. I want that Liver Glucose Glycogen to glucose to the brain. Sooner or later you're going to run out,

Chad: 21:28 so simply put as possible, what's the difference between Glucose, glucose, and glycogen?

Eric: 21:35 And you hear that term all the time. OK? Glucose is basically your fuel source when you eat carbs, OK? Any carbs just converted to glucose, OK? The Insulin has to take that glucose and do something with it, so your body is either going to do a few things, whether it's either gonna, burn it in the Mitochondria as a fuel source to a where we move into the Mitochondria or it's going to be stored as glycogen. So if your livers needs it or your muscle glycogen is depleted, it'll top off its glycogen storage.

Eric: 22:06 Or if that's all taken care of, you're kind of a high energy status. You got plenty of ATP. All of a sudden you've got all this glucose coming in, says, Hey, I can't put it anywhere. I can't store it. I can't burn it as glycogen, but I'll send it back to the liver, will convert it to triglyceride and glycerol to store it in your adipose tissue. And that's what happens, and so those are obviously options, glucose, so black mass comes from and so by cogent and also comes from fatty acids to. But also glucose can be started, but glycogen is your store to energy. And if I can tell you I had a kind of a neat experiment last Saturday. <Unk>, you know, it's, I'm always self experimenting, right? OK. So I wanted to experiment with my liver because your liver stores glycogen, right? When we're in Ketosis and you've asked me can I scale out how fast does he get back in because I get knocked out of Ketosis.

Eric: 23:02 So I did an experiment. I, what I wanted to do was test my beta. I'm in Beta, tested it before my cycling class. I wanted to take all my glycogen. I could. That's in my quads, my [inaudible] and my liver. And I wanted to depleted completely all right, because I hit the class 30 minute ride. First three minutes I went out like a hundred percent. I was maxed. Then I cut it down to 98 percent heart rate for the. For the rest of the class I was pounding and course I had beta, a little bows, burning, you know, obviously I can't stay. Stay lactate that long. OK. <Unk>. I'm converting the glycogen in my cell to lactate. OK? Am I livers given everything it's got there to help get it back there. OK. So I'm, I am expanding my glycogen, making it, you know, the, the lactate comes in and converts it back to Partnering With Interacting to Glucose to the muscle.

Eric: 23:52 So my goal was to deplete all my glycogen after class. What I did, I went right into my office and I consumed 100 carbs. All right, so I want to say it was going to knock me out of Ketosis, but here's the science behind it. If I had depleted my liver, it's a good experiment. I'm also depleting my liver, right glycogen. Remember the first place when you need a car, it goes to the portal vein straight to the liver. The liver says, Hey, I'm empty here on glycogen. I'm going to take that hundred cards to maple donuts. Actually, I hate to say a million this on radio, but I ate maple donuts. OK. I need something fast, high carb, fat, sugar, and really high in glycine. Anyway, it's going to take that. I would take it all of it. OK. Say, Hey, I've got a cap off here cause I need glycogen, so I'm going to take those Maple Donuts, that glucose and then I'll let a little bit go out and I wanted to see within two, three hours if I was back in ketosis because normally you'd be knocked out.

Eric: 24:57 Two and a half hours later, I checked my Beta. I was point nine. I was back in Ketosis, so not. The reason I did that is because now I know that liver really functions as opposed to to restore glycogen and embracing. Now I have a way to tweak like engines. Not Bad glucose is not bad. I'm not saying it's an enemy at all. You want to be able to utilize glucose and ketones when you're in a race. It was a good experiment. It really was.

Chad: 25:21 So you mentioned fatty acids. Obviously when we talked about fat mass, yes, the outer tissues. So what's the difference between fatty acids and ketones?

Eric: 25:31 If it comes to energy, that fatty acids are a glycerol with three with three fatty acids tied together. OK? A bonded together. So that's a triglyceride. OK, so fatty acids, when it goes to row, back bone is off.

Eric: 25:46 You have fatty acids, OK? So the fatty acids differences. We take fatty acids as a fuel source. Your, your heart loves it. Because remember the first place when fat hits your stomach, OK, that's fat soluble. It has to be organized in a Kalo Micron, a light bulb protein. So first place it goes. Where's it go? First place it goes lymphatic thoracic duck to your heart. You're like, what was the hardest first choice on that as the fuel? The heartlight is fatty acid, OK? It'll take its bit and then it sends it to other organs. OK? Then good goes in. Your blood stream goes around, but what we're doing with fatty acids work, Lauren, our insulin. So we actually rushed the fatty acids to the liver to make ketones out of it. So fatty acid is just the sub straight to hit the liver to Steve-o co a gets backed up, now we produce ketones, so now it's really it's water soluble so it can go in the blood and that's what the liver does it push it out. The blood. He brain loves ketones. Like we said, your mitochondria in your muscle tissues, they love ketones. So there's 22. You're actually just converted to fatty acid to a ketone.

Chad: 26:52 That's great feedback. So I'm obviously ketones are better fuel, better feel, but in what ways are they? They're more efficient. In what ways are they? Are they better

Eric: 27:03 the ketone? We're dealing with this Beta hydroxybutyrate OK, there's a sheet of acetate and there's Acetate, but acetone we're dealing with Beta hydroxy butyrate. It's, it's a better fuel because one, your brain can actually use it as a fuel and that was George Cahill in the sixties. Discovered like, Hey, besides the glucose, these ketones can be cross the blood-brain barrier and be used as a fuel in the brain. The neurons loving. I mean it's, it's. I won't go into detail, but it's a great fuel. And the Mitochondria in the brain, your muscles love, love ketones. OK, let's Beta hydroxy butyrate. Fatty acids. Go to the muscle. You can. I'm burning some fatty acids when I'm, when I'm writing an on Ketosis, you're still burning some fatty acids, but the ketones are a better, feel, more efficient and they're not insulin regulated at all. They go straight in. OK? So, and they're not, you're going to use it. You're going to utilize them. You're not going to storm. OK,

Chad: 27:54 that's great. So let's, I have one other question. Um, maybe we should end on this one since we dove pretty deep on some of this, so not bad, but I just want to give people enough time to, to digest some of this stuff.

Eric: 28:10 And there's times you gave me eye role and saying, OK, you're going to lead up to that. I have to back up and try to try to hurry it up a little bit and not go so deep. So I forgive me if ideal I, it's just the way I am.

New Speaker: 28:23 So I think, um, everybody, anybody who starts on this journey of Ketosis, I think is there, they all have a common question or at least I've heard a common question from everybody that's, that's kind of going, jumping into this, um, full force is, do I have to be doing this forever or how, how and when can I scale out? And first off, will you, will you define scaling out because that's going to be a new term to some people that are listening. So define scaling out and then how it's done properly to not to, to minimize any damage that's done, you know, with the progress. Good question. Scaling out.

Eric: 29:01 It's something I think most people associate the word with making ketosis sustainable. OK. Because you're, you used the word sacrifice, you're giving up a lot of your foods. OK? The ones you liked. OK, you like certain cookies and I'm sure in certain pastries or whatever, pasta and bread which must of you. I didn't wanna give up bread. So in scaling I recommend it to my clients. OK. I think it's good to scale out. I have nothing against cards. OK? But the proper carbs, the nutritious carbs, cruciferous vegetables and everything like that. But I've, and I'm a glycogen glucose fan, but what we need to do is learn how to do it properly. OK? I scale one day every two weeks because I liked my, some blueberries. I do like a pastry now and then I don't need a lot of sugar. I'm against sugar, but I'll go ahead and scale out.

Eric: 29:51 OK. Because it kind of makes us sustainable. I'll take my wife to dinner or a family dinner and things like that. And as you get stronger and in Ketosis, and I've been at two years, the need to scale out becomes less than the last because you actually enjoy the food and you learn to feel good. I'm different than most people because I'm in it for the science of Beta hydroxy butyrate molecule and that's what I've studied my passion. I know how beneficial that molecule. I don't like going out of ketosis because I don't like losing that Beta hydroxy. I'm a molecule. Some people really don't understand how powerful that is there more body composition, energy and things like that. OK. So I say, you know, scale are properly, don't overdo it, don't go on a binge because you don't want to ignite the brain cravings for that glucose because you can get back into that fuel frenzy of carbs to where your brain's like, oh wait, where have you been? OK, I'm spiking your insulin. I'm bringing you down. What spike it again, it, it, it's kind of scary, but make sure I make sure you're in eight weeks before you start getting tempted to scale. If they will do it on the second week, they do it more and more, you know, the temptation you've been there.

Chad: 31:07 I think a lot of, I think a lot of people that are, are considering Ketosis, um, or ketogenics. I think a lot of them, you could definitely do it alone. You could definitely do it by herself. Um, but can you just talk, I mean, being a coach yourself and a self test or all of that kind of stuff. I'm a biohacker. Can you talk about just briefly the importance of having a coach through some of this stuff? Um, as far as the accountability goes, the knowledge goes, all of that kind of stuff. Just what difference does it make going at this alone to get energy and and get all the benefits as opposed to having somebody on your, on your team?

Eric: 31:46 That's a great question because I've been at this for coach you for a few years and I've coached groups and I've coached individual in the failure rate of getting people to commit in a group setting. It has been horrible and part of it's selfish on my part because I don't like losing anybody. I don't like. Out of 23 people, I'm down to eight successful on the rest. I've lost. OK. They just, they give up and you know, everybody's written this roller coaster of diets and everybody puts it back. Ninety eight percent of people fail. And in doing with, with, with key to Gen x and coaching, I've found if I can keep you accountable and keep you engage one on one where you have to meet with me weekly, you have to report your key talents. I test your Beta hydroxy butyrate. I know you and I look at your, your nutrition and see where you're at.

Eric: 32:43 If you have a problem, you can talk to me one on one and there's a lot. A lot of mental emotions behind this stuff is just not eating. People are carrying baggage into this commitment and they may have, you know, food is a problem because there was a problem. They're turning to it so it gives you a little more one on one to where I can actually say, hey, let's find that purpose for you Chad, so you know, your purpose and make it a passion and it's way easier path to do one on one and I wish I could do it different. I wish I could have a big seminar with a hundred people on and do it all together. It just doesn't work out.

Chad: 33:25 Yeah. It's not the same results. I mean that's been my experience as well as [inaudible].

Eric: 33:30 Yes. You have to answer to me and if you're wiring on July or to me, I get to see what your workout for the day. I get to see what your ketones, where I get to see what your nutrition is. Then I can say, Hey, what happened here? You know, I saw that one time. You ate cookies. You probably deserved it. You scaled out. All right. I didn't give you any grief for that, right? We all, we all have temptations.

Chad: 33:52 Yeah, absolutely. So for me it's just been, it's been paramount. It's been, I think it's been the difference between success and failure of having a coach. So I'm don't go at it alone is my message to people. Don't, don't isolate yourself. Find a coach, um, and, and, and do it. Be Successful this time because the energy that you will experience is unbelievable.

Eric: 34:15 And a coach. If a coach really cares, OK? You can always ask the coach why? If he doesn't give you an answer, he better say, I will find you the answer because how many people I know have trainers and they say, well, why? Why just do it. Just do it. Eat those carbs every two hours. You got to do this, you get this workout. It is. They don't give the why to it or any science behind it, but if you ask the question is, you know, with me, most people don't like to ask me. I know that I've seen in our interview, I'm going to ask her why? Cause he goes down that deep path. Absolutely will run from me sometimes. This has been awesome.

Chad: 34:54 I think energy is the commodity that we are all lacking and we're all looking for. So this is incredibly helpful. Um, so obviously I just want to thank you, eric, for biohacking with us today. I want to thank all of you for joining us on this quest to optimal fitness. If you're ready to begin your journey and live your life in Ketosis, be sure to check out biofitcoaching.com and BioFit coaching on facebook. A lot of tools there. A lot of questions can be answered and a support group for you. Um, so until next time, stay keto!