10/3/18 Re-cast E05 Proper Nutrition For A Ketogenic Lifestyle

Between launching bioStak (bottles still available at biostak.com), coaching his clients, and his endless research, Eric has been going 100 mph of late. So this week, we gave him a break! Enjoy this re-broadcast of one of our most popular episodes: Proper Nutrition for a Ketogenic Lifestyle. And Eric and Chad will be back in action next week with a brand new episode!

****Eric gets more in depth in this episode regarding the foods and diet that help you achieve a ketogenic state. Eric teaches that a healthy lifestyle begins with a consistent and healthy diet. But, what we have traditionally been taught as "healthy" is anything but.

Learn why a ketogenic nutrition program is the proper way to feed both our body and mind. More importantly, learn what that means in real life. What foods should you eat? What foods should you NOT eat?

And, is it ever OK to have a cheat day? We know you're asking yourself that question (Chad certainly is), so let's get that cleared up as well.

How do you achieve and maintain a ketogenic state through your diet? Eric explains it all in this episode.

This is our final foundational episode. That means that a lot of the podcast, as well as the program Eric coaches, rests upon a foundation of a proper ketogenic diet. 

Want some cool gifts? Eric and Chad spend a lot of time on this podcast trying to provide valuable content to listeners like you. If you have found value in the podcast, would you consider becoming a patron?

Check out our link at www.patreon.com/lifeinketosis

We also have some really awesome exclusive gifts there for listeners that pledge! 

If you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at bioteam@biofitcoaching.com, or submit a question on www.lifeinketosispodcast.com

And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching


Transcript:

Chad: 00:00 Hey friends, welcome to the life and Ketosis podcast. My name is Chad. We're doing something a little different this week. We're actually rebroadcasting one of our most popular episodes. Eric has taken a much needed break this week and we'll be back next week with our regular scheduled episode. So enjoy this rebroadcast of episode five, the proper nutrition for a ketogenic lifestyle. Stay Keto.


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

Chad: 00:10 My name is Chad and I am your test subject. 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 him parent. I hope you'll join me on a path of leads, you and I to optimal fitness as we live our lives in ketosis. This is the life in Ketosis podcast, a biohackers guide to optimal body performance.

Chad: 00:44 Hello everyone. My name is Chad and this is episode five of my quest to achieving optimal body performance with the man that can get me there. The biohacker himself. Mr Eric Bischof. How are you, Eric? I'm doing good. How are you, Chad? I'm great. Great. 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. Just as a reminder, each of these episodes, these first five episodes are foundational episodes. Uh, there are principles that all of the, uh, all of our conversations going forward will be based off of. So if you haven't yet, go back and listen to the four episodes before this so you get a lot of foundational information and then move forward from there. And I'm super excited because today we're talking about nutrition and nutritional biomarkers, right?

Chad: 01:35 Yes. But before we dive in, I just want to say I want to give one quick, one quick story. Last last episode we talked about Functional Movement, right? And a lot of this functional movement that you're having me do is all body weight movements so I can do it really anywhere. And I had a cool experience just this last week. I was a week in Lake Powell with my family on a houseboat. I'm just kind of parked back in a canyon amongst all this steep red rock. And so I, what I did basically is three times the in the week I ran up and down the, the rock to get, you know, to get my cardio in and my and, and what you're having me do on the trainer in the beginning for the first 30 minutes. So I do that for 30 minutes and then I got on the paddleboard and did my circuit on the paddle board.

Chad: 02:20 On the board. Yeah. Which was pretty awesome.

Eric: 02:22 And how is it balanced?

Chad: 02:23 It has added a whole new dynamic to it both in balance and you know, using different muscles and my core you have to incorporate specially like the [inaudible] ball turned the bullshit ball upside down. That's the kind of balance that you're going to be incorporating a lot harder because sooner or later we'll have you do on handstand, push on the Bosu ball right on the black part is now you got to really control it and keep the balance. So anyway, I just wanted to sound like this. It was a really cool experience to just be able to get my full workout in and feel like I accomplished it even outside of the home, outside of the gym, that I could just do it wherever I needed to do it or whatever I want to do it. So

Eric: 03:03 part of our I biofit coaching is you're trying to incorporate and teach, these are things you can do at home, are you doing in your travels? And I get lots of pictures of clients that are traveling and what they're doing in the motels and hotels and out at the lake. They're incorporating what they learn and do it like just what you did that take that functional movement, take it wherever you go, and there's no reason not to have a workout. You have it all. So cool. So let's dive in to, to nutritional biomarkers. So what do you mean when you talk about nutritional biomarkers? In the past we've talked about biomarkers, we talked about blood biomarkers and then we said we got to get into hacking, you know, functional movement, your, your muscle, your structure. A, a big part of this is nutrition. OK, everything starts with what you eat.

Eric: 03:57 OK? And so what we have to do is basically get right down to the nitty gritty of your nutrients. So we've got to learn your biochemistry and your physiology of all the nutrients. Now we're bringing to you and teaching you what to eat and where we're trying to, uh, discover all those biochemical pathways and it's like they all have to work together. And if I asked you the question, who, what do you know about nutrients and the people I coach and a lot of them they really, you get down into the actual nutrition, what it is, what it does and the pathways that incorporates in you physiologically they just don't have an idea.

Chad: 04:45 Yeah, I have no clue. No clue. Yeah. I wouldn't even know where to start.

Eric: 04:49 And that's a question I can ask you.  Do you want to know or do you just want to know? Like we've talked before, like most of my clients just tell me what to eat.  Eric was telling me if it's good for me, lead me down this path and let it do its work in my body and we're always trying to say, don't you want to learn how or why you're taking this folder, you're taking this [inaudible] extra, et cetera. And they're like, no, not really

Chad: 05:19 for me, it's interesting information to listen to a podcast while I'm driving somewhere or something, but you know, I've, you know, eighty percent of my waking hours are consumed by how do I improve my profession and my family life and all that kind of stuff where, and I, and I'm certainly time. Yeah. And I'm certainly not going to go self test to the extent that you have self tested, right? So that's why you're here. And that's why I'm so.

Eric: 05:42 And I think that's why you have a coach because do you really have the time or the desire to go that deep?

Chad: 05:48 No.

Eric: 05:49 And really learn about every nutrient. It's pathway. What effect does biochemically inside your body to help you with any dysfunctions or issues that you might have, but most people don't. And that's why. That's why I'm a coach,

Chad: 06:03 so why do we care about this nutrition thing? Because you were just talking just off Mike for a minute before we started recording some of the. Some of the consequences of not knowing or not keeping track of your nutrition, nutrition as you're, you know, in keto, genetics and working out and all that kind of stuff. Why? Why do we care about this?

Eric: 06:25 This is the hardest part I think, of coaching. Tell me, Chad, you've been to the doctor. You had a symptom, something an issue. OK. You went to the doctor. How long did you actually spend you weight? The doctor comes in. How many minutes you think you spent with you?

Chad: 06:45 After waiting for 45 minutes, he spent maybe three and a half with.

Eric: 06:49 It's lucky if your seven minutes. I mean, and that's what they say is the average. OK, so in seven minutes, how is he going to find out what your symptoms are? What he's looking for science to. OK. So how do you make, how do you diagnose something unless you really talk to the person. I mean literally, I, I did that Ironman last year. OK? And I said, OK, I got two knee replacements that need to be done. They were so inflamed four weeks before the race. I said, you know, I've never done a cortisone shot. I really don't like them. So I got a good orthopedic surgeon, I made an appointment, took all my extra rays. I took everything that I've done on my own, all my homework. I walked in there and I said, this is my issue. Pointed to my knees. Honest, within seven minutes he had a shot in each one of my knees before I could even, like, whoa, Whoa, Whoa, wait.

Eric: 07:45 And I was pumping questions cause I know I did my homework. Nope, 10 minutes I was out of there. I walked out of there like, oh my gosh, I just can't believe this happened to me. And so anyway, that's, that's what happened. So what we, what we do, we basically become a detective. We back to that puzzle. OK? We've got to start piecing the puzzle together to make a story. All right? And nutrition, you've got to start there. Any issues, any, you know, I'm going to look for science, which I can look for that, but you're going to have to give me the symptoms and if you do have some dysfunction or some issues, then that's where the investigation begins. OK? But it can't just be one thing and that's the hard part about, about nutrition.

Chad: 08:31 So bring it back to um, cause I've heard you talk about this before and I think the story is interesting. Bring it back to your nice thing where you weren't really looking for cortisone shots. So why did you tell that story? When I asked you the question, why does it matter? What is nutrition matter? Are you saying that some of these elements and these functions can be taken care of through nutrition?

Eric: 08:50 Yes. Yes. And that's why I can continue to race. I'm 61 years. I was told by one of the best orthopedic surgeons in the nation [inaudible] by insurance covered at Cleveland Clinic. He told me, basically you, you're done both your knees need for replacement, but if you can take the pain, Eric, keep doing what you're doing, your marathons, your ironman. He says, I think you're crazy, but some people couldn't take the pain, any his words where you'll come crawling in here and you will beg me to replace those needs, and so what I did that set me on my journey into anti-inflammatory nutrients and so I've embarked on that on. I'm still racing and at that time what it was, I had a bursa sac that just flared up behind it and I was hoping he would just kind of work on that a little bit, drain it, but any way he just pumped those shots and they and, and they did work for three weeks, three weeks.

Eric: 09:44 But no, I'm racing again, but I'm very new. Nutrition will take care of a lot of those issues and that's what we work on. So how are we measuring that for each individual? How do I know you as a coach can get me a nutritionally in the right spot? That's, that's what depends on how, how good a coach you have or how good a doctor you have. We have to spend time. I just can't pinpoint one thing and said, hey, take this, try this. Let's increase your b vitamins are complex. Let's let's increase your vitamin D. it's that there's a pathway. All right, so we're back to that puzzle. We need to get all the pieces together and I, I need to talk to you about your symptoms. I need to see what your signs are. I need to check your body composition, your diet, what your new current nutrition is, your blood markers we've talked about.

Eric: 10:37 Then when you get those done, give me a little baseline. Give me a little start medications maybe on certain meds. Uh, you may have stress, anxiety. You're not getting sleep. There's a lot of variables that we have to piece together. It just can't be. Say like a doctor, say, hey, increase your vitamin D. Yeah. Well, there's a lot of other issues that there's 10 other elements that may go with that. Other nutrients that, that you're not taking enough or you're short. I know you, you're, you're overdosing on stuff. So it's a lot of time. That's what it comes down to. So what I'm understanding is we just, we need to start somewhere and then re evaluate, constantly reevaluate constantly. So where's the starting line? How do we start our journey on being more mindful about our nutrition? I like in teaching some people about nutrition and some people really get excited about it.

Eric: 11:28 OK, we, we, we have to start with the basics. OK? And since your, your Keto, it's been pretty easy for you talking about your macro nutrients. All right. Now to get deeper because that's basically your protein, your fat, your carbs, your fiber. It's been easy for you because that's how many grams, but what happens? What kind of grams are you eating? OK, you can go get crappy. I mean for carbs in fat, you're eating like nannies too much. Polyunsaturated fat, Omega six that a lot of people who are on keto, they're just counting grams, but we're not going. That's macro. Now we need to go micro. So now we got to go one level down and actually see what nutrients are in those grams. What are you eating? And that's the tricky part. That's where you have to really change people and I have a lot of people I'm coaching and they're going, hey, I had my 40 grams of carbs and I said, what kind of carbs that you have?

Eric: 12:25 And I don't see cruciferous vegetables in there, I don't see their Broccoli's, I don't see all the new nutritional carbs. They're just, sometimes they're just piling up on, on the extra carbs. So the non essential I, there's really no essential carbs, but we do need those nutrients that are, those are essential. And you include those in your car.

Chad: 12:45 So, um, so it sounds like a lot of this, these micronutrients we can track and we can get through our diet is where does, where the supplements come into the picture was what I think the world of supplements is. So it's so daunting to me. Yes. You don't know which ones are using filler, you know, we won't get into that. But w what, how much of our micro nutrients are we getting from our diet and how much needs to be supplemented?

Eric: 13:12 Nothing can replace nature.  OK. And every supplement company or pharmaceutical companies, if they can get it synthetic, they're going to get a synthetic. But remember it's not working in synergy with the other natural components that nature provides and you're losing out on that. A lot of people would rather just take a synthetic supplement and not say, hey, how much full plates in that spinach or how much is in that Broccoli? Or Can I get more full light from liver? And they're not willing to look at that and they're not even willing to know how many micrograms or I use. And they're huge. They're say what's a huge and what's a milligram? And they really don't pay attention. I've always asked people, what's your dosage on that? And they'll go, I don't know. And the doctor told me I take 10,000 iu of Vitamin D. and I'm like, really? I said, well, where were you on your [inaudible]?

Eric: 14:05 I don't know. And they go, no, no, no. And so that's how we, it's a starting point. It is. And we start working with each nutrients and supplements were. That's why we're creating our own bio fit. Because as you know what kind of person I am, I am making sure everything is there. OK Organic, no fillers. It has to be the most nutritious supplement and there's a lot of garbage out there and I fear for people because FDA, there's really no regulations on it and a lot of people, there's different ways of selling it out there and it just goes fast and people don't. Even that first question I ask people, I said, what's your dosage on that? They don't even know. They don't know. And I even on caffeine, they take these pre workouts and I go, hey, how much? How many milligrams caffeine you have in there.

Eric: 14:54 Like, well, let me see. Yeah. Anyway, it's tough. I gotTa tell you I'm not willing to consider liver either, so no, you're not going to have to find a different forecast. Organ meats is where it's at. OK. Some day we'll create it where it tastes good. All right, but that's where all your b complex vitamins and that's where your fat soluble vitamins, those are key organ meats are the bomb. Anyway, I won't get you on that yet, but you got to try something. It's not so bad in the coaching and in, in the biofit plan and that kind of stuff.

Chad: 15:25 Uh, how, how do you make this, I'm not so daunting for people. Um, how do, how, what are, what is your, what, what do you do as a coach to help this kind of boil this down for people so that it's like not this scary thing and people just shut down when it looks daunting and scary?

Eric: 15:46 is the only success that I think that, that I have is people know my passion.  They know that I'm just not lip service. They know that I'm actually doing my homework, doing the studies, doing the research to bring knowledge that I can share with you. So let, let me be the guy going down the rabbit holes and all the studies because you don't have time, right? And you may not have that passion for it. It's like you, you, your passions and I don't interest me. Even my wife says, I don't know how you study like this all day long. I can go read rather read a novel. OK, but I think that's the key is let me deliver it to you. OK. And work with you on it. And I try to get away with explaining some of the, how it works, the biological process and the biochemistry behind it. Most time I lose people and my wife will, she'll be around when I'm consulting and she'll give me this look like that's over their head.

Eric: 16:44 Come back to her. Ah, I thought I had him. I really thought they really wanted to know where it starts in this, in the south and how it starts. But anyway, you've tuned me out. I've seen it when I'm coaching you. I'm like, OK, I get that. All right. So, um, let's talk about vitamins. Yes. Yeah. Vitamins, that micro nutrients. We're going to start with vitamins obviously. OK. And we're going to have minerals. OK. So like just talking about vitamins today, a lot of people, you're always, there's multivitamins or supplements, vitamins, young people's. You people say, Hey, I need b12 because I need energy. They're bouncing all I need vitamin D. I had so many people that I just said, hey, you need vitamin D. OK. The doctor says, give you this, give you this vitamin D. all right. Just do you realize if you just went out in the sun and you had a bathing suit on, OK, you 15 to 30 minutes.

Eric: 17:37 All right, you can pick up about 20,000. I use a vitamin D and people are like, no, no, I'm going to get sunburn. It's not good for me. But what happens? You have what they call, they call it a 70 hydro that's uh, cutaneous, right under your skin. The Sun converts that into that. OK? And that converts into Vitamin D show. Within six, seven hours, you'll have 20,000. I use a vitamin D. If you don't want to be in your base, just wear your shorts and I'm short shirt. You'll pick up in 10 minutes, you'll pick up [inaudible]. I use a vitamin D three. Look how simple that has. You're going to have to go buy it. And there's people just missing out on dosages and how much, what kind. And that's natural. You don't have to take anything that's synthetic vitamins. If I asked you, how many vitamins are there?

Eric: 18:28 I know there's nine. There's nine vitamins. OK. All right. All water-soluble. OK. Cause we have fat soluble, fat soluble. We have four. OK. And most of your nine is your b complex. So it'd be easier. I mean it'd be 12 and fold eight, which is really important all the way down to vitamin C, not part of the b. So you're eight b complex, then you have your vitamin C and that's water soluble. So what is water-soluble mean? Means your body can digest it because we're not digesting with oils, right? It's easier, it goes through the portal vein and it goes out through Digestif, OK. Smile. And uh, um, uh, through the small intestine tonight, right to the portal vein, usps to deliver. It'll be distributed through your blood. OK? So those nutrients are water soluble, which is blood, OK? Daughter easily move through the blood.

Eric: 19:31 And that's. And that's what's neat about, you can't really overdose on water soluble vitamins because you can excrete it through your kidneys. OK? And so we have, we have nine [inaudible] of the water-soluble, then we have four of the fat soluble. OK? And so that's how I will. Again, we're dealing with the lipid. All right? That's why you've been told you should probably eat some dietary fat when you're having vitamins you're eating, you're, if you're eating a good fat soluble, new nutritional meal, OK, let's say spinach and others get some fat with it because what happens, just like when you eat dietary fat, how does it get out of the system? It has to go and be converted to a Chylomicron. And so that's a light bulb protein. So the fatty dietary fat, you're fat solubles, we'll go with that. And so where does it go?

Eric: 20:26 Lymphatic go straight to what, what they call the thoracic duck goes out. Then first place it goes to your heart. Heart has dibs on everything from on on fatty dietary fatty acids and anything connected that Chylomicron the heart says, if I need it for energy, I needed for vitamins. Whatever goes out of their, goes to the rest of the tissues and ends up everything breaks off from it. And we ended up, we'd call that Kyla Micron remnants that ends up at your liver. The liver can say, Hey, I'll take the rest of the fat soluble vitamins, I'll store it. So your store's in liver or putting in your adipose tissue, fat soluble vitamins will store in your body. They can become toxic. If you take too much, you're going to have toxicity. It'll treat it a little bit, but it's going to start and try to use it.

Eric: 21:18 So you, especially in past all you gotta, be really careful in your dosage and people don't even know that. So let me boil this down to make sure I'm understanding what you're saying. So it's great to get our micronutrients. Obviously it's essential, right? But if we're not getting them what the right diet as well, um, they can almost become toxic because we can't utilize them and utilize them. And that's when you're, if you're eating just natural, getting your nutrients, your micro nutrients from your foods, it's pretty tough to get to, to go toxic. It's when you want to take that extra, you know, a five grams of vitamin C or whatever. You just, sometimes they think more is better, but more can hurt you on your minutes.

Chad: 22:02 So I've heard you mentioned something called nutragenics. What is that? What are, what are we talking about? That sounds like a, I don't know where we're building a robot or is

New Speaker: 22:14 this is the exciting part about biofit coaching

Eric: 22:17 Because you know me and people know me as I'm the cellular guy and I like to go cellular, so I'm excited about new to genetics and it's, it's, it's, it's coming. It's an upcoming thing getting stronger and stronger. But do you remember the Human Genome Project? Do you remember that? No, no. That was when about 15 years ago. It ended in 2003. Their goal was to identify and understand and do the mapping of all our human genes. OK. And that was exciting. I mean that was, I was big news. Took them from about 13 years to do it all right. And they always expected. They didn't know how many genes we had. The human did not know they would, they were speculating with, I think over 100,000 genes that the human. Because we're complex, we're intelligent, we're smarts, a were no animals come close to us. So they were guessing about 100,000 keys.

Eric: 23:13 But anyway, after that [inaudible] they came up with, we have about 20 to 25,000 genes. Wow. That's it. And they're quite surprised in a chimp, a mouse just, we have a few more than, than the chip in the mouse. A dog has 19,000 genes. Now we know what the genes are. Now we know what gene expressions are. Now we know the communication. And so that's when neutral genetics comes in to where, um, they can actually get down into the gene. OK? And so what they've done, they develop testing that can test for what we call snips, single nucleotide polymorphisms, which remember the word snip something. Those are mutations. OK? Gene mutations or variants. All right. Something that's not correct. All right? So you're going to get a variant from it. So remember, you get to such a Gig or one from your mom. One from your dad.

Eric: 24:12 OK, so you're going to get the good and the bad or a good, good or bad, bad. It depends on what your parents had. OK. So like, like you're like a vitamin I was talking to you about a whole lake. OK. Um, that's how people are talking about full light. All right. Have you heard of they call it the, it's, it's MTA, h f r gene that called the mother effer. OK. It's nicknamed the bad word gene. OK. Yeah. It's a real popular. It's actually a lot of people. And so through genetic testing, like to a 23 me, I've had mine done. OK. And one of them I wanted to look at is what we're doing with neutral genetics. I can now design customized look at your genes to make sure that you don't have any of these mutations or variants in some of the vitamins and some of the minerals because it'll tell me if you can't process iron ore, you can't metabolize it or, or b12 or all these different variants that you may have.

Eric: 25:18 And so how do I know where to start with you? So we're really incorporating the gun and one that I, I do like that a mth for, which stands for a methylene tetrahydrofolate reductase. So it's easy to say mother frequently or whatever, how do you ever do it? But anyway, that's a gene that provides the instruction for making that Enzyme OK, and that is crucial for metabolizing folate or folic acid. OK? And that actually converts what we call two methyl folate reductase. And it's very important if you're not utilizing and efficiently who analyzing folay, then you're going to have issues. OK? And there's a lot of health issues, which basically, I don't know how deep you want me to go, but I have a question that I think a lot of people will be wondering is what's the process of getting a test like this done?

Eric: 26:11 Um, I went through 23 and me, they're really the only one that does genetic testing, so they'll send you a kit and it's by saliva and you will get a report back. It took six, seven, eight weeks. And I was real excited about it when I get it because I was curious to see what kind of mutations or variants and memory, it's all taken off of the average population. So we got to see what the average is out there. OK. Then if I come up short like I did on the MTA, Mta, I'm actually what they call a six, seven 70. That means to sheet and we'll go into detail. It means I got a good gene from one of my parents and a bad one. I mutated and mutation of variant from my other parents. So that means when it comes to full lake, I can only probably uncompromised about 35 percent.

Eric: 27:02 I never knew that I'm, I need to eat more fulfilling, I need to increase my full light because what happens when you don't, you're going to create more homocysteine, which is not good and I won't go into details on that. But anyway, that's the testing. So I was excited to get it back and I got some good news, bad news. I checked on my various. I'm studying them all the time. I am, I have that one gene that's four times on chromes disease. I'm more likely to get it cardio on one point two times more likely for a cardiovascular disease, which was disappointing. Uh, Alzheimer's. There's one called an apo e, um, gene and I'm an [inaudible], which means Alzheimer's really related, not on my list. If you're a three, three, three, four, or four, you can have some neuro degenerative issues. Cognitive, these are important.

Eric: 27:54 And what I like about it gives me, uh, when, when you get yours done, I've got a blueprint I can, I can start weeding through and say, OK, we're good here. We're good here. Ah, you're not processing this very good. You, you've got a little mutation or variant there. Now I can work there and start there. And I have your blood markers. OK, I have their numbers. OK. We're dealing with numbers again, it doesn't mean numbers are going to stick to you because you remember lifestyle, environment, nutrition. We can change all this mutation. MTA, Jafar. I'm not affected by it because I know I seen me, I just sprouts. I've been good and I don't know what led me to that food. Maybe my own body was telling me I have no idea, but I've always had a lot of full like OK. So it's kind of exciting and I think you'll be excited. I mean I have a lot of people getting it done and there's some bad news in there and some people don't want to know. They don't. I mean, I've got one that's a [inaudible] or I'm a Poli and the chance of all the time, unless we change their environment and their lifestyle nutrition, we can help avoid,

Chad: 29:01 um, not that, not that we necessarily rank anything, but how does nutrition fall ranking wise as far as functional movement, ketogenics, um, you know, a science-based results, that kind of stuff where, where does, I mean this is, it's one of our foundational episodes, so I'm guessing it's pretty important, but where does it fall upon? Among all of us

Eric: 29:23 is key. I can change, not meet people change. I can help you change first place. I start body composition, first place people who come and I'm coaching. Some people have metabolic syndrome. They have issues type two diabetic or pre hypertension way. I just know that from cardiac issues, high homocysteine or [inaudible] really high. I changed their body composition through nutrition. I can really alleviate a lot of their issues. They're alleviating it by, through body composition for each place. Bring down there. I've got to get anther obese a I've got to bring down obviously their fat content into ketogenic. It's just one of the best ways and most efficient way to change people's body composition and then we do make it nutrient dense. It's all about nutrition and in what's strange about it is there's so many different equations in the nutrition. That's where it comes to coaching is it? It's a lot, a lot of research and a lot of digging into helping people.

Chad: 30:33 Can you talk a lot about this puzzle, right? That's a funny in different pieces and it comes together to tell a whole story of a person and you can't, you can't really achieve your goals or, or, or, you know, make a difference in your life unless you're considering all of these pieces. Right? And you're, and you're looking at the entire story. I've got to get this store. Just the, just the workouts, just the nutrition or just the, you know, whatever it is. So, um, anyway,

Eric: 30:58 and I have made, I have put some wrong pieces in the puzzle, you know, where I'm thinking, let's take you down this pathway, this physiology, logical pathway, because I think these nutrients because what you're giving me, your, your symptoms and some of your blood markers that. Let's take that piece back out. That's not it because everything is intertwined and one nutrient here, you may may be totally efficient in on it, but it might be antagonistic toward another nutrient. I might knock that one out and so we're always juggling and trying to get you to the right spot where I was looking for the sweet spot and you will feel it. That's how I have to go by his chat. How do you feel? Are you fatigued or are you sleeping? Then you get these headaches are writing all these issues. You have to keep it as you've seen. If you take a vitamin, it says it's for this, this, this, that nurse 10 things on your kidding. So that's why we have to go through the process of elimination. You just eat all good nutrients, but it's a good start.

Chad: 32:02 Yeah, I'm excited for my nutrient journey. This has been awesome. I'm really, really informative and I in a really good introduction to nutrition micro-nutrients.

Eric: 32:13 We gotta get you on your minerals and you're in which we were working with you on your, on your vitamin [inaudible] the macros for the easy stuff. I mean that's what everybody has. Most people pay attention to. I got, I got an eighty two grams of protein or you know, I'm a big lift here. I got a hundred and 40 grams of protein and yeah, well how good was the protein, what amino acid is wearing their. How much are you actually taking? And you just start breaking it all down and get down to the actual biochemistry. Each

Chad: 32:40 nutrient in it makes it hard. Well this is the more difficult, but we're not going to overwhelm people. W, W, there's ways to make it simple. One of the ways is getting coaching from you or somebody else who understands all of these puzzles, pieces and it can make them fit in the right place. So thank you so much for. No, I appreciate it. I had a good time. I want to thank Eric for biohacking with us today and I want to thank you for joining us on this quest for optimal fitness. If you are ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com or BioFit coaching on facebook. Until next time, stay keto.