Q&A Episode! Eric fields questions from YOU on ketogenics and how to effectively achieve ketosis. Join us for some what's and why's, including:
Does morning coffee with cream defeat the purpose of intermittent fasting?
What are some options for non-coffee drinkers?
Can ketosis be achieved with a vegetarian or vegan lifestyle?
What does Eric tell new clients that are scared to make this nutrition commitment?
And you don't want to miss Eric's promise (it has to do with CRAVINGS)!
All this and more in this Q&A episode.
Have other ketosis questions that need answering? Feel free to reach out to us at firstname.lastname@example.org. Eric is always looking for an excuse to talk keto!
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. I hope it helped 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, biohackers guide to optimal body performance.
Chad: 00:44 Hello everyone. My name is Chad and this is episode 10 of my quest to achieving optimal body performance with the man who 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 amazing. The first five episodes of this podcast or our foundational episodes. If you haven't listened to those, I encourage you to push. Stop now. Go back and listen to those first five episodes as those will give you a clear foundation of all of the principles that we're going to talk and talk about in this episode. And, uh, today is it a little bit of a special episode? We're doing some q and a. how, how do you feel about that, Eric?
Eric: 01:30 I don't know. Depends what you got coming at me.
Chad: 01:35 So the cool thing about health, I know the answers. The cool thing about this podcast and discussions we've been having is it's been sparking a lot of discussion. It's been sparking a lot of curiosity with people and they've been sending us questions. I mean, we're really early in the game to be having this, this type of interaction with our audience and I think it's so cool. Yeah. So anyway, um, a lot of these, a lot of these questions we're going to throw at you, eric and see what kind of answers you've got. We've, um, uh, I think there are common questions. I think there are things that are going on in most people's minds as they, as they think about possibly jumping into ketosis or, or ketogenics or they're already in and these are questions that they're running up against, you know, these are questions you're getting.
Chad: 02:19 Yes, absolutely. So we're getting them through reading through the podcast. We're getting them through some of my social media outlets, um, that kind of stuff. So he didn't want to send them to me first ask me or put me on the spot. Yeah, I like you on the spot. Actually, my next, my next. What are you doing? A podcast on stress? Yeah. Yeah, that'll be next week. OK. Yep. All right, so you put me at stress now. Yeah, so I would say I would say, which is pretty fascinating to me. The majority of the questions that we get our dietary based. Um, and I think naturally, I mean we, we as a human race pretty attached to our food. We like our food. It defines a lot of experiences for us and so naturally any change in our diet, it can be alarming or it can be, you know, I don't want a negative, a negative term, but you just have a lot of questions when that's going to approach
Eric: 03:20 share it with my clients. I sh. I should have asked me these questions already. Yeah, absolutely.
Chad: 03:31 Is. We've, we've gotten a bit of questions about intermittent fasting. Um, and one of those being, this came from one of my friends, um, online actually as I was talking about intermittent fasting in conjunction with my coffee that I have in the morning with cream in it. Um, I always have two, um, two ounces of heavy whipping cream in my coffee every morning. Um, but I'm still on my intermittent fast at that point. I'm not going to eat my next meal until 11:30 AM and you don't do butter. That's right. You're not putting butter in. No, because I'm a cold coffee guy. I love cold brew and even in the winter I don't go away from my cold brew. So the butter doesn't work in the coffee and oil. Mc Oil doesn't work in the iced coffee either because it coagulates
Eric: 04:18 no, I actually mix it in. When I do my cycling class, I have chicken broth and I just shake it before I drink it. Each time it's cold. It's not warm. It's cold.
Chad: 04:30 That's one of the other questions we're going to get to. Actually it's variations on this for non-coffee drinkers or people who want to combine the butter, the empty and the and the cream. Does that. Possibly. So my mc honestly I just drink it. Yeah.
Eric: 04:45 Yeah, I do it too if I'm in a hurry. Yeah. I don't like it in a drink. Think get. It feels too oily for me. Well if you blend it, it kind of blends right in there and like coffee or even my chicken broth when I do it, I blend it all hot. When I will blend it, just shaken. Iced. It seems to kind of coagulate or kind of hardened a little bit like. Yeah, it'll float.
Chad: 05:10 So the question per proposed was this and I didn't quite know how to answer it and I thought it was a great question and a good point in discussion is, isn't art these substances technically a breaking of a fast, which is supposed to be a water only fast or or whatever.
Eric: 05:26 What's our goal here? It's like, OK, well when I did my five day fast, five days water only, no fats and only thing I added to my water was some electrolytes. OK? So that was a true fast. OK, but water, I'm sure you're not going to fast without water. He, he'd be gone in three days. So what we called that and I recommended we call it a fat fat. So even when I'm intermittent fast every day. So I, I think the fat fast is good. OK. So what happens in the morning if somebody said, oh, that's cheating, but basically what we're doing is through the night, remember your fasting. OK. So obviously your glycogen glycogen is getting a little depleted. All right? But you start the morning, your cortisol is high. You're starting to ignite for the day. All right. I think it's great, even when I'm training, I want to start with a little fat because what happens when you first eat fat?
Eric: 06:25 We call it p par modulators. OK? They're like little antennas on the salary. You have your, your alpha, you're Beta Gamma p par. What we're telling it to do, say, hey, incoming is fat. OK, so shoot something hits your tongue and they hit your digestive system. It th. They're already alerted. These papers are already ready. So we're just saying, hey, liver, we're bringing, in fact, let's keep the fat burn gone because you're, you're, you're pretty low in ketosis usually in the morning. So I like to use that as a catalyst to say, hey, let's get this fat wrong. We're burning fat. We're not burning glucose, we're not having any glycogen, no carbs yet. You're not getting any car, no cars, so you're really just igniting that fat burn. And that's what we're trying to do is of course convert that fatty acids. The ketones didn't use him as an energy substrate. So I actually, and I'll tell my clients, go ahead with fat fast, you know, if it's coffee or if it's chicken broth or whatever. And I love intermittent fasting. I really do.
Chad: 07:26 It's caught a lot of attention on my, on my social media outlets, um, and also through the podcast and people reaching out to us and asking questions. So we probably should do a podcast on it. We need to do an entire episode for a couple of episodes on intermittent. It's important and the alternatives that are available to bear to that as well. And some of the benefits. Um, another, another, um, question that I got about intermittent fasting that I thought was relevant enough to discuss here was non-coffee drinkers, right? So a lot of people, I would say a good majority of the people that I interact with or watch that are doing that or doing ketogenics are coffee drinkers. So it's a good, it's a good delivery system of some of those early fat early morning fats. Right. What about people who aren't coffee drinkers but also don't want to get into some sort of really sweet pre workout more, you know, that sort of stuff and they really want maybe their morning workout. They do morning workouts and they want that jolt. My friend Jeremy Actually asked this question, very specifically said, I workout in the morning, I use a pre workout. I hate it. Um, and I'm not a coffee drinker. What would you recommend?
Eric: 08:38 No, it w we get into that philosophy of, uh, we, we need that. That hit in the morning, like caffeine. OK. So everybody's looking for that boost. I use caffeine at times. I'm a caffeine and it's kind of my best friend sometimes when I'm racing and training. But what we're doing is you're in the morning. It's probably not the smartest thing to do, but that's when I work out is remember our cortisol is up for the day. OK. So all we're doing, when you take a big hit of caffeine, sympathetic, nervous, now that's a nervous system enhancer. It's not saying, hey, give me more. It's not giving you more ATP and electric transport chain. And creating more energy for you. It's central nervous stimulant, so that's what you're stimulating and it actually will raise your cortisol. So that's kind of a trade-off and most people are so used to using caffeine in the morning.
Eric: 09:33 And I, I actually just use powder caffeine. I had been through pre workouts with Niacin and you know, Argentine and all these, a vessel dilators and different things. And, and I, and I've experimented a lot of them and [inaudible] I'm, I'm working on creating our own. OK. But what I do, I stick with my chicken broth if I'm a big pusher of chicken, Broccoli, sodium, sodium, sodium in when I coach, people are always deficient in their sodium, their magnesium and potassium. I know it's so important, but I like it with an. So I mixed mine. I put, I put empty oil, I put butter, I put a whipping cream and I blend it and it's a hot drink I have in the morning. And that's what really gets me going in the morning before my and I, and I teach cycling at 5:00 in the morning and there we have high intensity.
Eric: 10:29 Then if I need a little extra, I'll be honest. Yeah, I'll take a little caffeine, but I know it's going to Jack my cortisol up a little bit, but I know through that workout I'll get through it and I'll be done with it. But you know, pre workouts are tough. There's so many of out in the marketplace and you gotta be careful what ingredients are in there and, and it's, this is true. When I deal with people, I'll say, hey, what do you got there? I got pre workout. First thing I ask, how many mega caffeine do you have in there? The, and these aren't my clients, these are gym members. The answer I get, I don't know. I go, it's a good idea to look and they're 500 megs milligrams. That's a big dose of categories both La and I started talking to him about it, but when you talk about like about 90 for a cup of coffee and like the five hour energies, 200.
Eric: 11:16 OK. And so there's some of these and sometimes they're taking a double dose and they don't even know how many milligrams of Niacin and they're getting and all this other stuff. And I said, well, you gotta be careful. It's not just take one, take two and get an extra boost from it. Job careful. That'd be careful with it.
Chad: 11:32 That's great. So, um, next question is coming from a couple of people who, uh, I had an online discussion with about some of these dietary things. Uh, by far my friend Marty asks, I'm a Vegan. Is there any way to achieve ketosis just through diet while also being Vegan? Yes. I'm also had somebody bring up vegetarian and pescatarian with these dietary restrictions. I shouldn't call them restrictions with these dietary choices. Is it possible for them to reach ketosis just through without exogenous ketones?
Eric: 12:07 I, it comes down to the issue of protein. OK. Uh, I love, I was Vegan two years and then the day I went, Ketosis, I, one day last day I was Vegan. Next day here, I'm eating meat, dairy, cheese, and I'm like, oh my gosh, I can't believe I'm doing this.
Chad: 12:25 This is coming from the guy that just showed me pictures of the elkhart that he chopped up and cooked to the other night. Yeah, I have liver in the fridge. I have el car. Talk about a flip flopper and
Eric: 12:39 it was just a drastic change for me, but even when I was Vegan I was doing I, I'm, I'm done iron man. I did a lot of training, a lot of racing and in chat I was and I kept a diary of my stuff. I was averaging 45 to 50 grams of protein a day and that's when I learned that you don't need that much protein. I mean it, it is coming down in, out there in the nutritional world. A lot of the big body builders and heavy lifters of realizing I don't need that much protein as a wii game. I mean I, I, I had pea protein. I do any organic pea protein which is low carb and you can get your protein there. I boosted up my spinach, Kale, my vegetables to get my protein there, my, my various amino acids, and I took an amino acid supplement that wasn't way or animal based at all though it's pure protein.
Eric: 13:29 I took that kind of supplement and there's one gram per pill. Stuff was unbelievable and so there's ways to get around that and I love vegans that that's why I push here hard and Ketosis is people say, well I got to go up my vegetables. No, get all your carbs from veggies, just eat veggies and I still eat a ton of vegetables and I'm still Vegan in that area because I really want my cruciferous vegetables in my nutrients from veggies and so yeah, you can, you really can in any of those vegetarian and you know the, the fish eaters that are vegetarians, you know, of course you have fiction. I level, mega [inaudible]. Just be careful where you get your source to make sure it's pretty well, PCB, mercury-free and toxin free. That's the only issue I had with fish. I think most people do fish oil supplements is great.
Chad: 14:17 You know, the person that was asking about the Pescaterian, she did bring that up is, you know, you're only supposed to eat fish so much because of some of the levels of mercury and
Eric: 14:28 you just be careful with it. And, and I, I would eat fish all the time, but I actually have fish once a week and I know my liver, I take milk thistle on that's at one product that we're coming out with functioning and I'm really careful about keeping my liver and so I think my liver can handle that once a week and make sure it detoxifies, it gets rid of it. So yeah. So you mentioned,
Chad: 14:52 you've mentioned macros here, macronutrients here, and measurements and macronutrients. One, one common question that I get all the time is if I'm, if I'm approaching a ketogenic diet, how do I know what my macro should be?
Eric: 15:08 You know, we, we do people with Dexa. OK. If you're familiar with the deck that we do, the full body composition, OK? And that's your bone density or body fat percentage and your lean muscle mass percentage. So you get a baseline there. OK? Um, other than that, when I meet with people, I've talked to him about what their previous calorie input is and what kind of programs they've been on and I establish a baseline of their caloric and it's not hard. It's pretty. Most people are pretty similar, you know, and most of the, uh, the women I have, they're pretty close to their calorie range and the man I have then I adjust their macros and you know, we're always trying to keep, you know, the carbs of course [inaudible] and below. And there's some people that 40, they don't get in Ketosis and I moving to 25 protein.
Eric: 15:57 I, the bigger guys, I'll take them to a hundred grams. I have no issues with gluconeogenesis. And if they are testing out then I'll drop their protein. If you're, I have you at eighty five, that's a pretty standard. And if you can handle more protein, if you feel like you're really hitting some of the resistance training really hard and really breaking down a lot of tissue, I would say first let's, let's just boost up during your workout, leucine. OK, that one, branch chain amino acid. Because that's, that's the protein synthesizer right there. OK. Then if not [inaudible] OK, let's move your protein up a little more. If you're hungry, we can take you up to a hundred and we'll play with that. John. I'm always playing with him. If I get some big guys move people up to a hundred 20 grams, they had no problem with that protein whatsoever. No issues. If you get too much protein, of course, what's going to have with those amino acids, they've gotta be converted to something or they're just not going to disappear. So it ends up becoming Gluconeogenesis and it becomes a glucose molecule. And then boom, there you go. You're raising your insulin. All adjustable. Familiar.
Chad: 16:54 I've noticed the opposite. Um, and I've, I've actually hasn't, I haven't brought this up to you before, but um, a I'm never hungry.
Eric: 17:04 That's awesome. That's what it's supposed to be.
Chad: 17:06 Maybe about 1130, which is because you're fascinating till like 11, 1130, right? Eleven 30 every day. But I'm wondering if that's more of like a Pavlov, you know, affect more than anything because 1130 hits and my brain's like, it's food time. It's food type of training.
Eric: 17:23 Have you given that lunch time signal to your brain? I mean it's many, many years. And I had these people breaking off to our feeding and they're like, well, I'm still craving, but guess what? And I make them this promise and I'll make the viewers, if you're in our program, you will lose. Your cravings will disappear. And the reason being is your brain no longer says, Hey, I need that glucose every two hours you've been feeding me. But now I have an endless supply of fatty acids.
Eric: 17:55 It's converted to ketone. So I take fuel all day long, anytime I want. And the brain says, I don't have to give you those crazy burn rather than wanting leaves. It's the, you know, the brain's powerful. The brain says, Hey, I am not going to be the last organ to die here. Whatever glucose I can get from you, I'm going to get it. But if you're getting a ketones for energy for 21 days longer than that, you can live and feelings and you're drinking fluid. There's the longest guy done is 364 or 65 days without food.
Chad: 18:26 So, so it's the opposite for me. What I was saying was with my protein, I actually find it in my diet. I find it hard to get eighty five grams of all. And second of all, well I guess the first of all was that I'm never hungry. Right? Um, so that kind of eliminates that first concern that you talked about. But, but second of all was that uh, it is, it is hard for me to get those grams in his ears sometimes at night. I mean 7:00, I usually try to cut off food by 7:00 at night. Um, and sometimes I'm not there, so I have to throw down a protein shake or something.
Eric: 19:02 Yeah. You know, and I asked that question to a lot, a lot of guys and gals, like, would you rather eat your protein or drink it? I'm, I'm an eater. I admit it. I'd rather eat my protein if I say for eggs or protein drink, I'm going for the four. Yeah, or bacon or another piece of meat or whatever. Now I'm talking about me, like I used to hate me, but yeah,
Chad: 19:24 one of on, online, um, one of my good friends, Kim, she said she's really interested in, in Ketosis or can't do with genetics and the Bio fit coaching stuff, but her reservation is that it's scary. And I read into it a little bit of what she was, what I think she was saying. And I think, I think this had to do a dietary as well. Um, we have such a, a strong bond with our food. Um, so I, I'm, I'm making some assumptions here that that's why she didn't elaborate what was scary for her. But what, when you, when you work with a new client and they're considering jumping in with your coaching and they're scared, what do you talk to them about?
Eric: 20:08 What I try to get across from what they're going to learn, not from me, but from themselves. OK. Is when food becomes your fuel. OK, not your friend anymore. And it changes, it really does. I look at food as a fuel source and energy substrate. It's not my friend anymore because sugar made it my friend. OK? My dopamine, Serotonin, it made were body guards. Yeah. If I'm in a bad mood, my comfort, comfort food. And that was your go to. And it was also because your brain says, Hey, I'm a glucose hog. Give me 20 percent of what your glucose is. That's all I can live on because I can't burn your fatty acids. Cross the blood-brain barrier when you're not making ketones for me, show give me sugar. And that's it's a cravings from the brain that's going to stop. And you ask anybody in keto, they're saying, I can't believe in 2:00, 3:00 in the afternoon, I'm not craving that sugar fix or whatever, because that glucose brain cravings been given to you.
Eric: 21:11 You know, we've got [inaudible], we've got Leptin, we have all these hormones and initiate hunger. But it changes. And I tell him foods can become your fuel. Trust me. And I hate to say it. There's times foods not so exciting anymore. And I thought, I hate to say this, maybe I can say this. Well, you can take it off, I guess when you're young and you've been around guys and whatever. And I've been on job sites in the previous pass and there's two things that I'm talking about men now, but it's amazing, man. We'll talk about women. OK, that's one of their big topics all the time, but as you age it, food becomes more important. OK. And that's a real, a real turning point. So that happened to me. But anyway. But anyway, food becomes a, I'm a barbecue this weekend, I've got this coming up and food is what they're living for. And I'm like, boy, it's changed so much where food is just a fuel source for me. It's not that necessity. And when you gain that power and that control, it really makes you feel good. I mean, it's a whole different way of living.
Chad: 22:17 Yeah. I have kind of, I mean this was a big switch for me that you had to work with me a lot on is, you know, we talked about from the very beginning you, you told me you will start to look at few food as fuel, not as enjoyment, not as comfortable, not as, you know, still tastes good and it still good, but you know, what I actually related to meals now for me is like stopping off at the gas station when I need to fuel my car. Yeah. I just, you know, I picked the best one. I put it in the car and I know it's going to perform and know what's going to keep me going. That's what food is for me now and it's pretty cool. It's actually, it is actually relieved a bit of stress for me. That's, that's another discussion that I had online with someone with another listener was, you know, they said, I love the idea of ketogenics, I love the idea of Bio fit coaching. However, I don't want to complicate my life. And I told my answer was actually surprising when I said I feel like my life is less complicated now. My decisions are made for me as far as dietary goes. Right? And so that gives me a lot more brainpower in other places, a lot more choices and other places in my life. And I, I, for me personally, that's been my personal experience is that, that's that, that's been an interesting switch for me today.
Eric: 23:33 And I had one of my clients tell me that, you know, one thing I used to frustrate me and I'm like, why? And he goes, I used to stress because I'd be in these fast food lines in my car to drive because I'm getting, because you're taking so much time and I'm wasting so much time. He goes, I'm not in that stress anymore. And I'm like, wow, I never thought of that. There's one stressor that's gone. You heard it here, there's a benefit to ketogenics, you will never know of distress in a fast food now and again now. And he actually brought that, you know, I thought, oh, you know, back in the days when I have to go through for A. Yeah, you're right.
Chad: 24:08 That's great. That's great. Well, this has been awesome. I wanted to, I wanted to end because what's, what's also fun about this and only again, only a nine episodes into this and we're already getting so much feedback and, and it's just, I don't know. I can't contain my excitement about how, how excited people are about this topic, about learning about it. Anyway, I wanted to share a quick testimonial that somebody sent in to us about their experience with you, the podcast and and all those sorts of things. It's from our friend Juliette, and she says, I'm loving it. So glad I stumbled upon your podcast. If I hadn't, I would still be experiencing brain fog, low energy in a constant sugar craving. Someone just told me, I look 20 years younger. What sugar really ages you. Thank you so much. You guys rock and have been so helpful.
Eric: 25:06 Oh Wow. That's awesome. That's Juliet. Yeah, that's great. She's doing great. She's doing great. She's doing incredible. Boston,
Chad: 25:15 just a small sample of some of the amazing changes that people are making in their life due to due to this message in this lifestyle.
Eric: 25:23 I'm glad you showed up because I didn't have to. You have to get those to me. So yeah, I should pass those along to, you know, I've been working with her and I in. She does, she's doing great. She's super person to coach. He really is. And she listens and she does everything and I don't have to have it. In fact, when I look at her, her fitness power reading every day is. I check everybody's diary. I really enjoy looking at hers because it's always spot on it and I don't have to scream at her about sodium and electrolytes, you know, so I always look at that. She's got both feet in for um,
Chad: 26:00 so I want to thank Eric for biohacking with us today and I want to thank you for joining us on this quest to optimal fitness. If you're ready to begin your own journey and live your life and ketosis and be sure to check out biofitcoaching.com or biofit coaching on facebook. We're having incredible discussions there. Eric is there for you to answer, to answer questions, to have discussion, and it's really building a community of people like minded people around this, this idea of ketogenics or this lifestyle, ketogenics. I'm also, if you're finding value in this podcast, I'm and if it's helped you in some way, please consider jumping on itunes and leave us a five star review and just letting people know what you love about the podcast. That's how that helps us reach more people. Um, and it also tells us how we're doing. So thank you so much. And until next time, stay keto.