In this episode, the Biohacker (Eric Bischof) breaks down the nuts and bolts of a ketogenic diet. If you've ever had any of these questions, then this is the episode for you:
What is Ketosis?
How does a ketogenic diet differ from other nutritional programs?
Is a ketogenic diet the same as the Atkins diet?
How can a ketogenic state help my body and mind?
How do you get to be in ketosis?
How do you stay in ketosis?
How do you test to see if you are in ketosis?
And so much more
And don't worry, our host - Chad Brown - is here to distill all of the sciency words that Eric likes to use. Get the detailed science facts, and the layman's version, in the same episode!
This is a foundational episode. That means that a lot of the podcast, as well as the program Eric coaches, rests upon a foundation that consists in part of ketogenics. You may want to refer back to this episode.
Chad: 00:00 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'm your test subject. I have sought out an expert in the field of nutrition and fitness. I hope you helped me feel better. They call him the bio hacker but I call him parat. I hope you'll join me on a path that leads you and I to Optimal Fitness as we live our lives in ketosis. This is the life in ketosis podcast a bio hackers guide to optimal body performance.
Chad: 00:44 Hello everyone. My name is chad and this is Episode two of my quest to achieving optimal body performance with the man that can get me there. The bio hacker himself Mr. Eric Bischof every episode I'll be sharing my actual results both successes and failures. There's a lot of them as Eric teaches me how to apply the principles of ketogenics and functional movement to look and feel great. Today we're talking about the nuts and bolts of ketosis ketogenics, keto, keto, keto All of those things right.
Chad: 01:17 There's so many different terms that go along with it as a reminder these first five episodes are basic building blocks of the life in ketosis podcast and philosophy everything. We will discuss in future podcasts we'll be based on the assumption that you understand the principles in these first five first five podcasts. So thanks so much for joining us. I've got a lot to talk about. This is my first week on the keto diet and Eric's exercise regimen and it's been an interesting one. We've got a lot to talk about how are you doing here.
Eric: 01:50 I'm doing good and I'm excited to hear how your first week went. I did have some correspondence with you and I've coached a lot of people on ketosis and you're no different than most of them. So whatever you experience a lot of people have experienced the same thing.
Chad: 02:08 So I've had a lot of questions yeah you do a lot of mishaps. Yeah that's good. And I've come to think and I hope I can and do the best I can.
Chad: 02:18 I've come to figure out that this is just part of the experience right. Figuring out our bodies were finger figuring out our chemistry exact foods we like you know all of that kind of stuff. So there's a lot of different things that I'm excited to talk about with you. Good. And I'm specifically excited about this so because we get to dig into me a little bit more right. Everybody likes to talk about themselves a little.
Eric: 02:41 Exactly. And that's a good thing. It's a good thing actually. Now I'm not talking about me anymore. Yeah exactly. Every time I hear them there.
Chad: 02:50 So we've got we've got a chance to take a look into Eric and his accomplishments Wolf occasions and that kind of stuff. And now we're going to talk a little bit about my baseline where I'm going. Where how I started all of that kind of stuff. And and we're a weekend now. Yes you are. So this is fun.
Eric: 03:08 So I'm going to turn back you said fine. All right I just go make your workouts harder now. Exactly. You make my workouts harder and it's no longer not me.
Eric: 03:17 But now we want to have fun and people like Coach and eventually becomes a way of life. And it's it's actually exciting to learn new things and to get more self-knowledge and that's what I hope to do.
Chad: 03:32 That's great. So I'm going I actually started out just introducing myself a little bit and then you can ask me some questions I know you have some questions right on my health history my sexual history some goals and all of that kind of stuff. So the end of this podcast is basically establishing who I am where I'm at my baseline. All of that kind of stuff that we're going to jump into the nuts and bolts of ketosis or or ketones or or exact all of those all of those terms if you're going to help us understand what those actually. Yes. So for me I'm just a normal guy. I'm a husband. I'm a father first. Those are my first two priorities. I love doing those things.
Chad: 04:13 I'm a creative filmmaker or a photographer. I've traveled a lot. I don't travel as much. But in the past have traveled a lot doing my art and creating advertising pieces for different companies and that kind of stuff. I'm an outdoorsy person. I'm by nature I'm an active person and I love to be on the mountains. But it's all functional activity. I've never been a high performance athlete if that makes sense right. Never. I've never played a sport seriously. I've never really got into besides a small stint of actually teaching insanity. For gym for about a year. That was that was kind of intense. We can go so we can talk a little bit about that and why I did that kind of stuff but that's that's the closest I have ever come to becoming like a performance athlete or a trainer or or training or anything like that. It's all been just functional functional activities. So. So that's me as a person. And I'll turn it over to you and you can kind of probe a little bit.
Eric: 05:23 Yeah well it's great. And I've met with you and we've talked and we discussed as with everyone I coach it's always that first meeting that I've got to get to know the individual and a lot of the big the big question is why. OK what what is a track the new to this ketogenic nutritional eating. OK. What's the catalyst to get you to me. OK. And all of the ones that coach we have were all over the board. OK. One is obesity they're overweight. They've got to lose weight. OK. Another one is it's an event type of situation. They have a wedding or a cruise or something coming up which I do not like. That's one of the worst scenarios that I get. And I got to change them because it's a lifestyle change. OK. And you have to test it out. All right see if it works for you. I'm not saying you know I believe now one size fits all. OK. So there's different programs. I've been VSG and I've been paleo I've been a lot of things and this brought me to it ketogenics. And if you have metabolic syndrome if you're pre diabetic or you're type 2 diabetic those I love because I can feel that I could really help that individual and the and the ones who are just overweight and they want to get in shape. They want to feel better with you Chad. We did your DEXA. So I do know your body fat percentages I know your muscle mass. I know your bone density you look pretty good. OK you. You have a desire to lose some body fat. Correct. OK. So we can drop off some of that body fat and you are interested in a little bit of muscle mass right here which we really push and I really coach hard.
Eric: 07:09 I'm more interested in gaining new muscle mass than a do get need to get a certain amount of body fat off you because body composition is key. OK it's it's the the holy grail on changing your life and your metabolic issues and everything else it's body composition. So you're a pretty good body competition. But we're going I'm just fine tuning a little bit and dialing in. OK. So an immediate yes. And in your biomarkers are coming in your blood works coming in. So I'll get a look at your blood LePage I'll get a look at your C reactive protein. I'll get to even your thyroid. We're going to check that out some of your testosterone cortisol and I'll get a pretty good overview of how you are biomarker wise and I and I and I stress that because I need to know some of the numbers that we're dealing with because you may have cholesterol issue that you're not even aware of and it's been one a year or two since you heard your your blood worked on probably a long time a long time.
Chad: 08:09 I haven't done any blood work for a while.
Eric: 08:11 OK. So you really don't know your baseline. You don't know your starting point.
Eric: 08:15 And I need to know if he and hits are some issues we need to be concerned with. OK. And then. After we get you going then I'm going to step into genetics and I want to see what kind of Colon polymorphisms snips. OK. And see if you have any genetic issues we need to be concerned about. And I've had mine Don and there's a lot of things I'm surprised about genetically that. I'm Express to have. It doesn't mean it's going to happen because lifestyle environment can change genetic expression but it's good to know it's a good baseline. And so I work. But I know you're you're basically you're kind of more sports performance right now a little bit. Yeah yeah.
Eric: 08:57 And you said you did have some interest in maybe race seen maybe doing some you know competitive type event.
Chad: 09:04 So also a little bit about. Well first I'll start with a little bit of my past and nutritious right past history because history and then I can go into you know maybe some concerns but ultimately your question is why we can round it out with that right. So for me I don't have a lot of physical history or health history or nutrition history. I went vegetarian for about nine years. It was really unhealthy pretty straight pretty strict no me at all. Not no. And it wasn't a healthy thing for me it was it was more of I didn't like the thought of eating meat. I thought to literally about what I was eating and so it it got to the point where it stressed me out to eat me. Yeah. And so I decided it just wasn't worth the stress because it was an animal.
Eric: 09:52 Yeah. Yeah.
Chad: 09:54 The animal that was alive and I have to pick through the stuff and you know all that kind of stuff we came off of bone and you didn't like the fat. No no. Oh heavens no.
Eric: 09:54 Now we're converting you to fat.
Chad: 10:06 Well we're working on it. We're working on it for sure.
Chad: 10:10 So that's nutrition wise that's really the only extreme other. Other than that about a year ago. Well it's probably two years ago now. I got really determined I was I was about I was about 30 pounds overweight I wanted to be. I was coming about 199. And what do you right now. Right now my doctor came in at 59 which I was surprised. I thought it was closer to 165. Yeah. So anyway I got real serious and I cut my portion drastically. Right. And just replaced a few things here and there tried to cut back on bread replaced lunches from all over the fast food. That kind of stuff. Right. Two more salads and that kind of stuff. So and then that's how I kind of went on this insanity journey where I just I felt like I needed some coaching. I didn't know where to go to the local rec center found an insanity class did it. Loved it and they loved it. Which were for people who don't know it's high intensity training. It's basically 45 minutes of intervals. So you have four minute intervals one minute rest four different moves per interval you repeat those three times that sort of thing.
Eric: 10:10 Did you wear a heart rate monitor?
Chad: 10:10 No I did.
Eric: 11:30 Yes personally organised as a class.
Chad: 11:32 No I personally OK personally.
Chad: 11:33 So my journey there I attended for about a year became really connected to the class connected to the instructor and then he ended up relocating to Texas and asked if I would become certified so that I could take over his class because I was part of the community. Yeah. And everybody knew me and so I did and the rec center paid for my certification which was awesome shave certified and then I taught that for about a year and that was a cool experience. It was the best by far the best shape I've ever been in. And I wouldn't say that it's the best I've ever felt lonely because I think my nutrition was off. I was I was still eating fairly well compared to what I was doing but. But nutrition just didn't feel right there I felt like it was you know I was still getting tired in the afternoons.
Chad: 12:23 These are that these are the things I want to fix. All right that's a perfect segue into the thing why. You know some of the things that I'm hoping this journey will bring for me is I get tired a lot of fatigue just after noon fatigue often after fatigue yet getting home from work getting home from the office. I want to lay down on the couch and close my eyes. You're done. Yeah. And I know that I don't think that's needs to be the case.
Chad: 12:51 Not should.
Chad: 12:53 And performance wise I still feel like even from work out to work out a struggle. Now I understand. I work out should be a struggle. Right. And it should be working hard but I feel like I don't have the energy to do it. You know my focus is another thing.
Chad: 13:11 I want to improve my focus. I feel like if if I can. I feel like if if my chemistry is right back if my body composition is right I can then that will translate into focusing on things that I'm doing in the moment. Right. You know that kind of stuff because my body's not working to compensate for all of these other things the crap that I'm putting in it or the exercise it's not good writing or you know all of that kind of stuff. So I really want. Yes.
Chad: 13:44 The look is great but static and a little bit I know I'm I'm I'm a married man.
Chad: 13:49 I mean it's not like that I'm sure Katie would say this is the biggest part.
Eric: 13:58 I'm at a disadvantage because I needn't. I married a younger woman of 12 years so I have to add I'm 61 so aesthetically I have to try a little harder.
Eric: 14:08 But it's good when people are doing it for aesthetic values. It's it's not going to last long. OK. It's it's ego driven. Let's be honest. OK. And I like people that really want to get a little deeper with what you're talking about more cognitive value. Yeah and that's what's exciting about the Kitaj genic way of eating it. It really increases your your cognitive and we'll go into that. Yeah. And besides just energy levels that you're suffering from because you've been glucose based your whole life from even what's being vegetarian or vegan.
Eric: 14:43 There are good carbs you're eating but you're continuously feeding your brain glucose and it comes.
Eric: 14:51 It's basically the way it survives and it never learned to have another fuel it's never adapted to another fuel which we'll talk about and then ultimately like I said we're very active family.
Chad: 15:05 I want to I want to be able to do active things with my kids for a long long period of time and I won't belong.
Chad: 15:14 I want to be an old man. And that's still wasting my kids on the trail.
Eric: 15:19 And you said the key word. OK. That's the word I. Thank you Jack. I'd say the word I love to hear when I'm talking to people and I don't have to teach him. This word is longevity. OK. I'm in it for longevity. Sure. I'm 61 years old and I'm doing whatever I can to challenge that. So for longevity and the greatest thing about teaching kids Jennings is about longevity because you're doing things metabolically to enhance your chance of longevity through calorie restriction which we'll talk about. That's why I'm in it.
Eric: 15:52 I'm actually I'm 61chill it's nice. 34 I'm 34. It's nice you're already thinking about that. I wish when I was 34 I thought about longevity. You know I appreciate that. I do.
Chad: 16:05 So what other questions do you have for me. Got to set the stage here.
Eric: 16:08 OK. You did very well. I know where you're coming from and I know where you want to go. You said you weigh one hundred fifty nine nine pounds. OK so you're not your ideal weight if you give it to me. I see your body fat was 20s I think is 28 28. OK. And so you have a goal to reduce that body fat. I don't think you're looking some I mean a lot of men want to go into the teens. OK but that's a shredded look you're looking for aesthetic that doesn't matter to you then obviously we're going to take some body fat off of you because you're going to utilize that as an energy source. You get what you want. You know and the good thing about you is. If I had to guess at your biomarkers I would not think you have any metabolic syndrome issues. OK. I would think your blood sugars are probably good your agency which we'll talk about it as a three months overall picture of your glucose level. I would say your insulin sensitive OK which meaning that you processed glucose very well. OK but you didn't mention about fatigue. OK. So that means your brain basically has been processing glucose as a fuel source. Remember your brain is basically a hog. It takes 20 percent of your nutrition your calories per day to feed it. OK. So you've been on this cycle of glucose OK every two hours every three hours when you know and that's what everybody does. We get on this cycle of glucose. So you're actually your brain saying hey I need glucose because remember fatty acid cannot cross the blood brain barrier as a fuel source for your brain. The only other fuel can get some lactate but that's a whole different podcasts. So you're basically relying upon glucose and so you're eating your your carbohydrates to get that glucose but when you stop eating. You're going to get fatigue and your cognitive is going to drop because your brain's not getting the fuel that it wants. So it's going to tell you Chad I'm going to give you a craving. You're going to refuel me with some glucose carbohydrates sugar. OK. And you start that cycle all day long.
Eric: 18:17 And like you said you get home in the afternoon. You're mentally fatigue physically fatigue and the only way to change that is to get some sugar glucose in your bloodstream have the insulin take it deposit it get it to the brain and then you have some fuel.
Chad: 18:34 OK. So essentially right now I'm burning kindling yet and I'm lighting the kindling. Every two hours and writing that that it brings warmth and that's good. It's like a lighter fluid.
Eric: 18:44 Glucose is fast. It's it's it's efficient not. Is Like A ketone but it's a fast power source fuel source but it burns out real quick. OK.
Eric: 18:56 Until your brain says give me more and now you're craving that whatever fruit Snickers or some sugary pasta bread whatever your brains tell you. And I always tell people it's you know people get if you're obese you say you don't have it most people say you don't have willpower but if you're obese people say Chad just quit eating. You know just stop the elbow move into the mouth get rid of it. Show some willpower. But I don't view it like that.
Eric: 19:24 I used to. And now I've changed because when your brain wants to crave something and signaling your brain usually wins you're going to lose.
Eric: 19:32 You can go on Biggest Loser for three months and fight it because you have all the support and by watching you and it's ego driven and and competitive but your brain just waiting because you didn't correct the problem you didn't tell the brain to hear I'm going to give you a different fuel instead of glucose satisfy you and you're not going to give me the cravings anymore. That's what it's really not so much willpower. And some people argue with me on that. But.
Chad: 19:56 You know so we talked about why I'm I'm doing keto. Yes. And. There are some other questions that we that we want to address. And one of them is how do you know when you're in ketosis. Another one is what's in it for me in ketosis. But what we want to do is now lay the groundwork when we say the word ketogenics when we say the word ketosis or we say the word ketones. Right. What what are we talking. Give me that.
Chad: 20:25 OK.
Eric: 20:26 Well all we're doing when you go into ketosis that's actually when you're burning ketones we call that ketosis ketogenic is nutritional ketogenic that's the nutritional part of what you're eating. OK. All we're doing when you go ketogenic we're going to change your energy substrate. OK. You have three energy sources basically you have fat. You have carbohydrates and you have protein. OK. So all we're trying to do is say we're going to change what energy that's what fuel source is going to go into the cell. OK. And the mitochondria and I'll keep a low into your T.S.A. cycle. We're going to say what do we want to produce the ATP is your energy molecule. OK so real basic when it hits to the cell. We've got to push some kind of energy in there to produce ATP. So all we're doing we're just changing your fuel source.
Chad: 21:22 That's all. And mitochondria, what is that? Yeah.
Eric: 21:25 Mitochondria what is ok mitochondria is what you have in your cells. OK we'll call them your powerhouses. The mitochondria is the root of everything metabolically in your life. In my life. OK. Without it we're done. It's actually comes from a bacterium and I won't go into that. The science of it but it actually is where you produce the energy to to live to exist to breathe to wink to think everything comes from your mitochondria so that your powerhouse in the cell you can have your heart has. Your heart your brain have the most basic mitochondria so you have different levels from 210000 of mitochondria. Okay so in the cell the mitochondria is your powerhouse. All right. We have got to get something and energy substrate to the mitochondria okay to produce the ATP. All right. So right now you've been taking glucose OK when you eat something carbohydrate whatever you're soon as you put it in your mouth or your tongue. It signals to the pancreas through what we call PPR modulation. I won't go into that it says OK we've got incoming carbohydrate glucose sugar let's just use it interchangeably. So the pancreas has to send insulin. It's a hormone as you know insulin has to go in and say I've got to get the sugar out of your blood. OK. This is glucose. It's you know straight from your stomach through the intestines right into the blood. It's going to take your glucose and it's got to push it somewhere. All right. Because its job is to hey I have it I get sugar out of it because too much sugar you can feel really ill too low you feel really. OK. And I won't go into details but. So instead it's going to take that glucose that you're operating on. It's going to take it to the mitochondria and your tissues your skeleton muscle to your brain your brain is going to get 20 percent of it because it's really active. Lot of mitochondria and it's going to hit to your cell membrane into the cytoplasm it's going to work to prove it and then it's going to be taken into a Seattle group to the T.S.A. cycle. All right. The big point I'm making is it's got to go on the T.S.A. cycle go through citrate through the revolution then to the electric transport chain then what it does. That food uptake will be Elektron now being taken from the food with oxygen. It's going to move down the electron transport chain through four complexes complex one to three. And we're going to detail ends up making ATP. There you go. There's your life. OK. That's your energy everything comes from that ATP. And what we're doing is saying hey instead of relying on that glucose because you to keep reading it. OK because you're your body is relying upon glucose because you've trained it that way. All right. So we're saying to keep.
Eric: 24:10 ketogenics we want to change your metabolic issues as far as what you're taking in for energy. We want you to utilize what we call fatty acids now OK which we have plenty stored in our body. OK. So we're just changing that to all ketosis is saying hey let's burn a different fuel and I'll talk about why you want to burn that fuel instead of just glucose glucose is great for short term energy. I could give you power it could give you like an liftin and different things. You do have a certain amount of glucose you want to use but glucose you have about three days worth of food is going to exist on your glucose which you have about 1600 calories in short glycogen in your muscles tissue. And the other 400 is in your liver that your backup glycogen. So when you get a low know shove some out to your blood to bring your sugar back OK and give you a little bit of energy. So remember you probably got roughly 1500 to 2000 calories of stored glycogen. And how many calories you think I have stored on me of fatty acids. What would you guess. You can't throw a big number out there. It's a big number. I have seventy seven thousand calories a fat.
Eric: 25:19 fatty acids fuel source on my body. So we're saying Hey.
Eric: 25:22 Let's tap into what we should be burning leave the glycogen for other issues the glucose for energy substrates for your red blood cells kidney needs so that your neurotransmitters relies on some brain astrocytes rely on it. So we're just preserving it.
Chad: 25:38 So this is getting deep deep yeah I'm getting pretty good. I know it's shallow for yeah yeah but it's you know the buyer biohacking him yeah yeah but for me this is getting pretty deep and it's fascinating.
Chad: 25:50 So talk to me. Talk to me about why. What are the benefits of burning fatty acids opposed to glucose OK. I mean you've named a couple right. Let me just recap. Yeah glucose burns fast. It's not sustained it's what you have. You have to go back for a new supply. All right. We have more fatty acids right. They burn more efficiently.
Chad: 26:13 It sounds going from what I understand is I'm I'm basically creating a fuel source or it or a diet. Right right. Those are kind of interchangeable at this point. Right. And I'll talk a little bit about that in a minute. One thing that stuck out to me that you told me last week as I was getting onto this program you don't want to call it a program. You know this is how eating this lifestyle is you said you're going to need to start thinking of food as fuel. Exactly. Not pleasure not pleasure.
Chad: 26:45 And so in truth that's really hard. It is really hard. And I teach that.
Chad: 26:51 So so explain to me what's going on inside. All how I don't have to think about any of that. Right. Right right. What are the things that are going to become conscious. What am I going to notice right. Where does the light. Yeah take me to daily life. What am I going to notice when I'm working out what am I going to notice when I'm at work. What am I going to balance when I'm trying to be creative when I'm trying to play with my kids right. What bring it to life.
Eric: 27:14 And in a lot of it and I'm really big on on self knowledge because I think the more you and I have a hard time when I coach people because I have people just come in they want to go keto and they say.
Eric: 27:26 Dude just tell me what to eat.
Eric: 27:28 And I'm like that's what. Ah I it's like it's I hate to say it it's like my kids. I'm 61 years old when I had my first car. I had to learn how to change the points. I had the wires the sparkplugs the air filter the oil. I didn't know how that car operated to keep it running. And now when my kids were all older they were like hey dad I just turned the key and press on the gas and go and I'm like how we treat our body like that we just eat and go and you know what to eat. We just go.
Eric: 27:56 And I and I trying to get people to say hey let's do more self knowledge than you know what you're taking care of. And you know why it's operating this way and so trust me I push it hard and people reject it a lot.
Eric: 28:09 You know because I'm just over their head they say but little by little it'll sink in. And trust me as you as I coach you it will get what I'm trying to get what you really what I want to know is just tell me what Vadi what you know I know and that's what they all say.
Eric: 28:25 Well my wife always gets after me.
Eric: 28:28 I think that went right over the head and I'm out you know little by little they're going to it's going to sink in sooner or later.
Chad: 28:33 All right so thinking clear yet more energy. So when I'm exercising yes less muscle fatigue less muscle fatigue more energy because you're producing more ATP.
Eric: 28:43 OK. And the exciting thing is when you actually start extending and making your exercise a little harder. OK. We're going to put your mitochondria energy deficit when he goes into that. Like you've done high tensity right. Get your Dejour into. It's an incentive. So I'm a big really big into high density workouts and I prove it. And we'll go over the stuff I've done feature podcasts and I teach it. What we're trying to do is to ensure using beta. Now I can actually get your mitochondria through high intensity intervals to where we're going to get you an energy deficit to where you're going to burn through your first AGP then to ADP. Okay the second phosphate. Then it goes to ANP. Then there's a thing in the mitochondria says MRK. It says hey give me more fuel bring me more substrates in. Normally you bring interesting glucose. OK. But now we're going to bring in beta hydroxybutyrate some glucose. All right. But the neat part is the AMP case also says I need more mitochondria. Here's the key longevity more power more energy your body starts it will produce more mitochondria. Those are your powerhouses. So through AMP K.. Baum you've got mitochondria bio genesis we're creating more mitochondria. That's why I can do some of the things I can do because. I've concentrated on increasing my density of mitochondria so more power power.
Chad: 30:07 Less muscle fatigue gets more energy more energy more focus more focus and clarity. Yep. Talk about mood mood right. Yes. What is what I'm with my family. Yeah. When I'm in daily life interacting what how how does this help my mood?
Eric: 30:23 It is it's going to take a mood mood is motivated by a lot of things but we get into our neurotransmitters now. OK. So we have precent after posting emptive going across beta hydroxybutyrate has done clinical studies which is that keto. Okay that's your key. That's a one after a week or so. Our test your blood every day and I will know how much you paid hydroxybutyrate molecule you'll have and we measure that per mile more to be and you only be point five to three million moles Okay. Or five. Okay. And and yes I've been is actually 2.8 million more. And that's. Been on that five day fast water only no broth no ketones sodium mixed in my water five days the highest I hit was 2.8 Melano. I've heard guys here 5 7 during the fast and I was exercising muscle fatigue running doing everything I could. The highest I was 2.8 and I averaged one point something usually. OK.
Eric: 31:23 So we're going to test your beta right to make sure you're in ketosis. So now we know you have that ketone you're burning that in your brain your brain and your mitochondria mitochondrion your muscle tissue your heart your heart LOEs fatty acids anyway but also those beta cells like your own is an actual package.
Chad: 31:37 All right energy.
Eric: 31:38 Yes yes it's actually the molecule that can be burned as an energy source and it's a battered molecule the energy then glucose to go back to mood. Right. How does this stuff happen in my brain. So it's your brain basically becomes less reactive oxygen species so you have less free radicals to mess with your neurotransmitters. She actually going to be producing more energy in your brain. OK. So neuro transmissions don't get better cellular communications going to get better. So actually the neat part about it is when I did my Friday. OK. And this was a strict fax. All right. The fourth and fifth day my neural transmission of transmitters went euphoric. I actually was you know if you ever had a runner's high. And you know I've had that maybe a few times. OK. But I was actually euphoric. I was like Oh my wife actually said I wish you could be fasting the rest of your life.
Eric: 32:36 And that sucks because I should be a nice guy. I know I'm a nice guy. But she said I was just in a good mood.
Chad: 32:43 An increase of dopamine. Yes. Yeah. Yeah.
Eric: 32:46 So the dopamine and you know you have your serotonin you have dopamine which is your reward center know basically it doesn't mean so you're actually getting better transmission OK and you're actually more efficient. Yeah. What's neat about the beta hydroxybutyrate which I didn't like it. There's what we call tone. Yeah. Is that correct. All right.
Chad: 33:06 So to recap benefits of going keto. Yes body composition. We get asked about that because you can burn fat right and did the rip. Look you want. That's what you get. That's it that's with static yes insulin resistance. We're going to take care of that care of that make you more insulin sensitive. Absolutely. We're going to take care of our free radicals. Got it. We can we can combat obesity. Sleep are turning all of those things that are making us obese into fuel. That's that's it that we can burn. Make us feel better about all that kind of stuff. They utilize that rather than you know than hate embrace it right instead of story.
Eric: 33:42 It's a story we can embrace in your cells only have two things to do either burn it or start reading it very simple blood Lippens.
Eric: 33:50 Yes.
Eric: 33:50 Remind me again what was really well and we'll get into that deep because I'm really about blood lipids.
Eric: 33:56 I really want to get into your cholesterols and we're going to be talking about your LDL your LDL your HDL your triglyceride HDL ratios we're going to be talking about what causes coronary heart disease.
Eric: 34:09 How is that stero get deposited into Thalia's cell in your artery and what happens is you get there and why. Because that's what everybody fears. Fat is because of that little sterile Stikine and you're already causing plaque on the inside first creating cornea heart disease and we'll have a real good podcast.
Chad: 34:28 We have so energy more energy more clarity better sports performance yes or exercise performance. Right. And longevity being able to utilize a longer period of time and it will make you live. Great great. So enthusiastic. So those sound awesome. Good.
Chad: 34:46 Now let's dive into something that's been great for you who's pretty healthy.
Chad: 34:50 So part of this part has a big part of this podcast I think for me to relay what my experience is right there.
Chad: 34:57 Good Bad Ugly I know I always get some bad. I always ask my wife she goes why do you hate the bad.
Eric: 35:05 Said I just discouraged me because I want everything go so soon.
Chad: 35:08 No no it's good. But I will say parts of this week.
Chad: 35:13 Parts of this past week I have I have hated you. I've certainly cursed your name. Yeah.
Chad: 35:20 So we've had that we've had a lot of communication over the past week. And it it is it is disruptive and I will say that to me. Yes you do have to re configure your food. You have to reconfigure your routines. Right we are we are creatures are habitual yeah we're habitual and so I have these habits that I've got to break if I want to really put everything into the right and so that that means rediscovering new routines new foods new you know all of that kind of stuff.
Eric: 35:52 You see your family you get a smile.
Chad: 35:57 So I will say there is a difficult element to food tools like meal plans and charge you know charts of foods that are are good for keto diet and stuff that you provided to me have been invaluable to people who are planning to make this change. They've got to have some sort of guidance in meal.
Eric: 36:18 And we're getting better at it actually because I'm learning from all the people I coach and actually learning how to manipulate it to make it more effective.
Chad: 36:26 You should have a meal plan. Yes. You have to have your information that. Right. Yes. And that's been that has been good so huge to me. The other part of that is that I believe every person needs to have is accountability. And I coach and an advocate got a cheerleader. Yet you know something gets somebody in your life that will cheer you on that will guide you. That will encourage you. That will answer your text when you say text and say Hey Eric I just got a vibe.
Chad: 36:56 Just got invited to a birthday dinner and I had no idea what to eat. Right.
Chad: 37:02 I call what I diet veggies and meat and watch the sauces because they all slip sugar and crappy poly unsaturated oils in it. So be careful. So you do that.
Chad: 37:11 You don't know what things you're going to come out. You don't know what you do. You really don't. You have no idea what you don't know. And that coach is there to help you through those times. Yeah it's completely essential right. Yes. And that's been invaluable for me.
Chad: 37:25 And then one thing that you said to me that I already talked about is think of fuel or think of food as you will not pleasure yet. And that's that's been a big mind shift for me. I've had I've I've fallen back into it a couple times. You had a couple of slip ups that I can tell you about that I didn't put into my fitness pal because I didn't like good.
Eric: 37:44 I've been watching that because you were saying for a coach is when there's when you fall back to the least path of resistance. And that's the biggest culprit of everybody. And it's too easy. But watch it and I tell everybody this one you choose the food you like. That's all keto. It really pumps. Very easy.
Eric: 38:06 OK. Then you have a variety but I'm not. People can eat the same thing and very much that way I eat the same thing. I have my eggs my bacon I had my cruciferous vegetables. I really push them really hard. But a we'll get easier because it's going to be interesting. I've been at it over a year and solid. And it's it's just an intermittent fast. I'm only worrying about two meals a day and some snacks.
Chad: 38:29 Makes it easy and I'm not on the same. Yes you are. I'm not eating till about 11:30. Hopefully I'm done eating by 7:00. Some of my busier days I get home and I'm and I'm trying to get enough fats in the day on a clock or something like that. Right. So there is that element of it too. We're still figuring out our meals. Luckily Katie my wife was doing it with me and so she preparation.
Eric: 38:51 She like some people don't like to prepare foods I'm like my wife.
Eric: 38:55 I do most of the preparation. She'll just rather eat something quick and easy. And I actually put some time into them. Yeah. And it depends. It's good to work together.
Chad: 39:04 We go through phases. It depends on what's going on in life. If we have time we love to prepare but most of the time we're running like crazy busy three young kids. You know that's been one of the biggest challenges that I will say when we're doing this is making sure that the kids. Feel.
Chad: 39:22 Yes fueled and don't disrupt their lives to keep them on carbs they still need carbs. Yes absolutely. Low fat no good fat.
Chad: 39:30 You know absolutely and so that's that's one of the challenges that I've seen over the last week right. The biggest challenge. Yes. I woke up Saturday morning and. I was swimming. I was dizzy. I was just oriented. I had nausea. It was about 2:00 3:00 in the morning and I had to get out of bed and go and sleep on the couch because I knew I was thrashing. I was just I just felt terrible and woke up. I didn't get out of bed until about ten thirty that morning. I'm I'm an early riser I'm usually out of bed by five thirty six. This just so rare for me I couldn't get out of bed once I did get out of bed. I got something in my stomach and I went right back to bed and I slept for the rest of the day. Basically say really until about 7 o'clock in the evening I started to come back and started to feel like I do a little better actually stand a little bit and have a conversation with my wife ailing. And so that was I've heard a couple of different explanations I did some research. I told you about you let me know maybe some of the things that are missing. Yes but it also sounds like maybe this is inevitable. It.
Eric: 40:45 It is. For some people some people don't we call it the keto flu. OK. And it's that adaptation period that you're going from glucose to your really Seatle acetate is the key tool that you're trying to utilize because it's basically stone in your kidney your penis out. And that's what you're testing on the strips. OK. So you're going to be at a deficit of fuel. OK. And it doesn't matter because you're not eating the glucose in your brain and your body has been adapted to. So you're going to feel that tired that fatigue. If you're not utilizing those fatty acids yet. OK. But I didn't look at your one issue. I looked to see your sodium intake was OK. We've really because you excrete so much sodium. Because remember you're going to be you're going to excrete a lot of fluid because you're eating fat now and fat doesn't mix with with water. OK. So you're going to be pushing a lot of water out. And so.
Eric: 41:39 We need to hydrate you more but that's when I first ask your first question Ashleigh when we started this. Do you like chicken broth.
Eric: 41:47 Because it's so simple to get one gram of sodium through chicken broth. You know the powder or the or the boiling cubes or whatever you don't like chicken broth. OK. So we're going to struggle with pink Himalayan Salton Sea Salt to get you up to 45 grams. OK and I've tested a lot of people and worked with people like you. They got that that sick feeling you know where you're nauseous and your brain fog just not cognitive at all because your brain's not getting the glucose said it was OK. So it's an adjustment period.
Chad: 42:24 The good news is at least for me. I hope so. So that's that's that's the bad part.
Chad: 42:33 Way it only lasted about oh two days really. No it was only about 12 hours. Oh really.
Eric: 42:39 Honestly this is when you got up that morning to meet me at the Y Mountain which is a very vicious 1.01 mile climb. JOHN Yeah. And you still pull that.
Chad: 42:49 Yeah I did. I did. It was hard.
Chad: 42:51 It was it was very hard it was harder because you probably didn't have the previous weight much energy it was more energy the night before so you really fueled me and so that was a day you were mentally pushing yourself. I like my wife it motivated me a little bit too. She was killing me and I'm on the mend.
Eric: 43:09 And we ran together but I got there early and went on a different trail and I missed you I missed you that day. So. So now let's move on to the that I've the winds. Yes.
Chad: 43:19 I always like to look at. OK what were my winds so that's a big thing for me. So my winds this this past week got the decks of body scan done and we know basically no the entire composition of your body. We don't know the chemicals yet. Now we know we're working the biometric data biomarkers but we know we know the conflict the physical composition of my body and that was pretty interesting.
Chad: 43:42 That was a really cool experience to get to see some of that
Eric: 43:45 and it's good to get it done that your baseline you have now and that you catch and indexes are the most accurate you know progress for bike comes.
Chad: 43:53 Yeah. I mean was eye opening. I got to see what arm weighs more. I got to see that. It's bone density all of that kind of.
Eric: 44:01 And that's important especially visceral fat and everything else when we need to know that.
Chad: 44:05 So that was a huge win. Yeah. Second win second 2nd huge win was it was my third workout routine that you had given me on Tuesday morning. And this is a high intensity muscle fatigue and that's what we're starting to yawn. Basically I'm cycling for a half hour. Yep. With certain heart racing they're at a certain heart target heart rate yet and then jumping directly off of the transition right into a high intensity interval workout. Gotcha. And this is basically unbroken six moves right. Coming off of a half hour just killing myself from the bike. I do some herpes do some pushups or do some air squats or do some like all Yeah I kind of stuff. And I will say Tuesdays work Tuesday morning workout was the best I have felt working out. So as far as just even just the clarity that I had while I was working out in the consciousness of what I was doing with my body you know a lot of that actually improved in your rounds. Absolutely yeah. That was a big jump my peak my peak heart rate improved. My average heart rate improved. And then I added an additional round in my in my high intensity.
Eric: 45:21 I was surprised that you went that far fire around. Yeah I was I was I was surprised. I was just one short of four pounds. Yep. That's really good. Yeah. So. So that was and that's a 10 minute and this is only 10 minute guys. Yeah. And you know and trust me it's high intensity and it's very muscle fatiguing.
Chad: 45:39 So we're figuring we're seeing how many times I can get through these moves in 10 10 minutes. No no break no break unless I have.
Eric: 45:46 And you do everything and we'll move you up to that ring. We'll move you up in different because you've got a good base going. So anyway that was that was really encouraging. I was incredibly encouraged. So you have some key towns going to we're all excited that fuel is starting to engage.
Chad: 46:01 That's what I want and it's more than I'm so surprised I didn't expect this but it's more than just the performance. It's more than just doing better doing more. It's also doing it with clarity and that's what it was.
Chad: 46:17 That's what surprised me is I felt untuned with my body. I felt like I understood what it was doing I felt like I don't and I can't really describe it because in the past my work out a lot of times people turn their brain off when the work. Right.
Eric: 46:30 Right exactly. Just turning up and not enjoy it and not enjoy it just through drudgery and getting through that and you're not enjoying the moment of actually your body doing that and appreciate. And that's what's exciting.
Chad: 46:43 And then on the on the back into that I felt like and now I only have one example of this. We'll see how it goes. By feltlike muscle recovery was more rapid. Exactly.
Chad: 46:53 And that's what's neat about the ketogenic is your recovery through protein synthesis. Leucine you you will recover and we're not even having high protein because you really don't need that autophagy and other things you're going to be utilizing what we call leucine is you big protein synthesizer for recovery and we want to by the our pathway and some other things later.
Eric: 47:15 But you're on the right path.
Chad: 47:16 That's a great segue into how are we going to measure ourselves through this project. Right. You have a few different ways that we're going to measure our success in in our in our life in ketosis. So let's talk about those first. What's the importance of a heart rate monitor heart monitor.
Eric: 47:32 I need you to actually become have a relationship with your heart. OK. You need to see what level you're at. What zone you're at. And I'm going to take you from an aerobics to anaerobic high intensity. And I teach a heart rate monitor to.
Eric: 47:51 Everyone. And the biggest thing I look for is your recovery drop which I will start you on that I want to take you up to a certain level high intensity but I want to stop you and bring you down and see how fast you recover because that's what I'm looking at. I don't care I mean I get a 104 percent and people can hit higher. That doesn't really impressed me. I want you to hold it. If we're doing high intensity. But what I want to see I want to show you dropped 60 percent zone and I want to see how fast you drop your temperature. You know if it's hot it's you may get your fluids might take effect. But overall when I do it enough I'm going to get a good feel for your cardiovascular because you're really in it.
Eric: 48:31 To keep your ear coronary heart disease at bay because you're basically going to die of three things coronary heart disease. OK. Number one. Number two cancer. Number three is the brain neurodegenerative disease. Those are the big three. Then after that you have some other diabetes maybe and some other issues but or accident you know to get you to live long longevity longer. We need to work toward those areas to prevent that. As long as possible that's all I'm trying to do with me and other people is prevent that as long as possible.
Chad: 49:03 So through this the heart rate monitor helps you gain a relationship with your heart and keep your kind of what's going on.
Eric: 49:09 And you can count counsel and engage because if I say I want you at 92 percent then you've got to do your monitoring. And I do that when I teach my psych then I teach and coach people I really want to know because there's people that I just say hey bring your heart rate down you're too high. Let's cool it off. Bring you down to 82 percent you hole in that way. I'm kind of in control to get some people just go crazy.
Chad: 49:32 I have loved bringing my heart into my conscious for good. And that's been really cool.
Eric: 49:37 And soon we'll have you on what you call a continuous glucose monitor and you're going to be monitoring your blood glucose not just me.
Eric: 49:46 I say it now you don't even know what it is. But the future is controlling your insulin controlling your blood glucose is the future of health. And I'm just making a statement by Almar.
Chad: 49:56 Come back to some day biomarkers very simple. What are we looking at. This is true blood tests get blood testing.
Eric: 50:01 We're going to cover your blood lipids. OK so we're going to get all your cholesterol triglycerides because we'll know how you're functioning OK. Your fatty acids how they're functioning OK how your liver is functioning how your LDL receptors are functioning. I'm going to what because we're going to try to make sure those are all maintain good numbers because we're worried about coronary heart disease.
Eric: 50:22 The big culprit is that sterile from cholesterol from that LDL small dense particle sticking in your endothelial cell oneself think of the wall depositing causing inflammation creating what we call future plaque or plaque eruptions and that's what people die of. OK that's really what it's about and that's where we're going with this. OK. And that's why I want your blood lipids. Because we'll know and I think you're probably pretty good. I don't know. But genetically there might be some issues that we can look at later. If you have a really super high HDL for some reason and we'll go over all those ratios and John snips and and testing.
Eric: 50:59 Yes. And that's what I'm excited about. I went and had had all my my genes tested. So those are easier polymorphisms or SNPs and you're trying to find what genetic issues you may have through through gene expression.
Eric: 51:13 And I found out a lot of things that I wasn't I was not happy about I didn't know that I am to 2 times heartattack risk is a lot of cardiovascular issues that I was really that I was hoping for would be good. It turned out to be bad but doesn't mean it's going to happen to me because my environment my lifestyle can change that. OK. So there's things you you'll learn about PPR eg Alpha Gamma. There's different like caffeine. One is I utilize caffeine very easy I never got a pop from caffeine and I always wondered why I have that snip that just runs it right through very quick.
Eric: 51:49 And I have seen some good snips on one thing that raised me in a plus was on endurance and I'm going to durians athlete and I was kind of nice it worked ok because I got an A plus for that as well have the race results. Yeah I do have some races. No I just try hard. I'm one of those guys have no gas. I just want to go on the pain cave deeper than the guy next. All right that's all body composition.
Chad: 52:13 Assuming this is the dexa next week
Eric: 52:15 everything resolves around you body composition we've got to get that in in order. OK because that's metabolic syndrome.
Eric: 52:22 You have your hypertension you have your blood sugars your insulin issues resistance.
Eric: 52:28 You can have a lot of issues due to that your body comp we can correct a lot of things of getting that in order. OK. And and obesity it's it's the visceral fat that we worry about an i to end it. SANDERS I'm not going to say all obese people are unhealthy because there are some that I've coach that there biomarkers I've checked are as good as mine.
Eric: 52:51 They're fat healthy and I can't tell them they're unhealthy. I won't tell them because they can actually fat extend even more. And get fatter and still be as healthy as me. I don't want them to risk it because what happens when the fat finally goes into spillover and that's when it goes straight the port of aid to the liver. And we have fatty liver. It's got to do something with that. That's one metabolic syndrome begins is when you have fat spillover. But up to that point I had to say people as healthy as me are just carrying extra weight on their joint and a lot of extra fuel.
Eric: 53:22 So we'll talk about that some. Yeah. Well this has been fascinating Eric. I think you're great.
Eric: 53:26 I think you're healthy and all in in Kita Genex we want to get you in it go eight weeks and then Sensu you're probably going to reach all your goals and your you're. I would classify as insulin sensitive. We can scale you out for a little bit bring you back in. We can add exeat Argenis ketones weekly bring you carbs up we want that beta hydroxybutyrate molecule we'll bring Unicode objects ketones. So you'll take some supplements and we will do a lot with it a with you.
Chad: 53:54 Yeah well this is I'm I'm excited for the journey this week has been an epic epic intro to the journey. I'm glad you're feeling better.
Chad: 54:03 The one thing is yeah I want people to know that at least from my personal experience I I'm so excited about what's coming. I wasn't so excited on Saturday.
Eric: 54:14 Yeah I fell for you after Saturday.
Chad: 54:17 I have been just pumped because I'm seeing that clarity already. I'm seeing the performance all that kind of stuff and I know it's only going to get better from here. Yes. And that excites me so thank you so much.
Eric: 54:28 Now I appreciate the chance I have to coach you and like you like many others today I had X biathlete Olympian.
Chad: 54:39 He's he's on ketogenics and he told. I asked him how he's doing. He's on his third week he goes. I have to say I am nearly perfect. I feel like when I was training for the Olympics I feel this good. And that was to me that's what I'd like to hear somebody just excited like you are that you're getting some benefit from it and that's what it's about. Just trying to make a better lifestyle if you can.
Chad: 55:00 So to recap gap we've talked about the benefits of keto. Yes. We talked about some of the perks some of the things that you'll notice in your physiology and your mental health. All of that kind of stuff. And then we've also talked about self knowledge or being self aware and the tools that we going to use to help people be more self aware through this process of ketosis.
Chad: 55:22 Yes. Ultimately this has been the nuts and bolts of life in ketosis. And at exactly.
Eric: 55:29 I go deeper. But let's not do that.
Eric: 55:32 And I was going to tell you tomorrow night I'm speaking a seminar. And my title is become friends with a fact. So I know you will talk a lot because you just can't grasp eating this fact and I've been talking to you about it. But we're talking and go to a seminar on making fat your friend and the kind you eat. And. People have a better feeling about that once they learn a little bit more about it.
Chad: 55:55 So so in the next episode one thing that's been interesting about this process just for the last week is that this comes up in conversation all the time and people have lots of interesting questions based around this. So next week I'm actually going to bring to the table and pick you some of the questions.
Chad: 56:12 Are you getting tired of these questions. No no no you like them. Yeah they're vaccinated because people are going to question you like why are you.
Chad: 56:19 Yes. But so everybody needs to stay tuned because some of the fans are fast.
Chad: 56:26 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.
Speaker 25: 56:32 If you're ready to begin your own journey and live your life in ketosis be sure to check out biofitcoaching.com or biofit coaching on Facebook. We're there answering questions. It's a community and it's a great place to start. So until next time stay keto!