E16 Ketogenics and Fasting: Match Made in Keto Heaven

So what's the deal with intermittent fasting? As Eric always says, Fasting and Ketogenics go hand in hand. Fasting also happens to be the easiest and cheapest way to augment your keto results (you just don't eat, how easy is that?!). Check out this episode to learn why fasting is a foundation of a healthy lifestyle.

More of Eric's self-experimentation and the surprising results!

What happens when you deplete your glycogen?

Our fatty acids bring all the boys to the yard...

Fasting's medicinal roots.

What is Diet Disease Syndrome?

You CAN fast WITHOUT hunger!

The 16/8 rule of intermittent fasting.

Not all fasting is created equal.

AND Eric's plea to all diabetics and pre-diabetics!

You'll never be so excited to stop eating! Fast your way into a state of euphoria as you live life in ketosis.


Chad: 00:00 I have a tee shirt idea because my tee shirt, I dig my fatty acids, something my daddy, my fatty acids are the hottest fatty acids. Bring all the boys to the yard. It's weird as it's where it is. Fatty acid or fatty acid, not acid or fatty acids,

Eric: 00:26 and that's the whole answer right there.

Chad: 00:30 They say a Journey begins in a single step or in my case, one less piece of bread.

Chad: 00:39 My name is Chad and I am your test subject. I have sought out an expert in the field of nutrition and fitness. I hoped you'd help me feel better. They call him the biohacker, but I call him parent. I hope you'll join me on a path that leads you and I to optimal fitness as we live our lives in ketosis. This is the life in Ketosis podcast, a biohackers guide to optimal body performance.

Chad: 01:13 Hello everyone. My name is Chad and this is episode 16 of my quest to achieving optimal body performance with the man who can get me there. The the biohacker himself. Mr Erick Bishop. 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 as just a reminder, the first five episodes of this podcast or our foundational episodes, that's where you get the foundational principles of ketogenics, and functional movement that we talk about in each episode afterwards. So if you haven't listened to those first five, we encourage you to hit stop now, go back and get your foundation and then come back to us here. So today is awesome because Eric is in the middle of a self test and it's mostly done around fasting and we're gonna hear all about that self test. So Eric, how's it going? Good, how are you? Cha? He's still responsive. So responses still responsive. So that's good. Tell us a little bit about what your, what you have going on right now.

Eric: 02:18 You know, I'm a big time faster. I mean, I love fasting, um, and I do it mainly for, for different regions and we're teaching fast and obviously I coached fasting and it all comes down to why, what's the benefit you're looking for in fasting? All right. So there's different, there's different results, different rewards, what you're looking for. And so, and we'll talk about some of my fast in which I've taken fasting. Like I've said before, I've taken it from a 16, eight, intermittent to 24 hour fast to a five day water only fast. And of course as you know me, I document everything and I, I do it a purpose I self experiment, but this fast what I was trying to do, I ended up doing and I planned it to where I'm on my sixth, 24 hour fast. So let me explain what that is.

Eric: 03:11 OK? Saturday night I ended, I started my fast at 6:00 PM. That was my last carbohydrate. OK. Then I went 24 hours each day to 5:00 the next day. So you might want to call it [inaudible] in a half hour because I had 20, 20 minutes to eat. OK, so all I would eat each day, I would consume a big salad. Cruciferous vegetables, no carbs, spinach, my give me one. All right. And a protein. OK, so I was, I was, I, I wasn't justin protein carbs or are we talking total carbs? No carbs whatsoever. I might have gotten one from, from Spanish, but I don't even count it. So I had been carb no carb since Saturday evening at 6:00 PM and I've fasted every 24 hours then I just had a salad and with some protein. And, and, and why is there, is there a therapist? OK. And you know, I am a high intensity type of trainer and I trained people in high intensity and it's something that I've studied and practiced.

Eric: 04:18 OK. So what I wanted to to to show is I can eliminate my carbs completely. All right? Still maintain some protein and you know, some nutrients. OK. And then, and some fat, of course I had, I had cheese and some facts in there and maintain that, but with no carbs. So why I wanted to test my glycogen. OK. Cause in high intensity is, you know, when you take your [inaudible] and your threshold high enough, you get out of Beta oxidization and you get out of the Mitochondria, you can go into cellular respiration to produce your atp. OK? You don't have the auction option is not available. So you're stuck in the cytoplasm to go what we call anaerobic glycolysis, OK, when we've talked about that, right? So I wanted to say, Hey, I'm on a mission to say, Hey, I'm going to get my body to where my mitochondria can be increased on atp production at higher intensities.

Eric: 05:20 Because most people, once you get to a certain tendency, you shut down Mitochondria, you're in anaerobic glycolysis or you're in Phospho, creatine, OK? Those were the two pathways you got right? And you've got to go as hard as you can, as long as you can on that. Then eventually you get forced back into the Mitochondria to give you ATP. So my mission was to say, Hey, I'm out to deplete my glycogen and then let's see how I perform. So what are, what are, what's the typical macros for the single meal that you're eating in this fasting period, but basically just a little bit of cruciferous vegetables, which is no carbs, just nutrients. I was probably getting in my 50 grams of protein, 60 grams because I was eating, you know, 16 ounces of just six ounces of meat in there. And then of course I was getting some cheese in 60, eighty grams of fat.

Eric: 06:10 So I'm not, I'm not eliminating those nutrients. So it was a macros. I'm eliminating carbs because what is glycogen? Meda glucose. Where's it come from? Carbohydrate ingestion. OK. So that was the whole purpose was to say hey, can I produce at a higher intensity level, depleting my glycogen. So the first morning, the next morning after my, I started my fast, I did a seven point two mile trail run, wore my heart rate monitor and just drank water. And of course I had some sodium. But anyway, I attacked the hills to make sure I went into my anaerobic glycolysis into lactate. Right? I had to make sure my quads from fire that your hydrogen ions. OK. Cause I'm in Lactate, I'm chasing that lactate out to the Cori Cycle, bring it back in and is much as I could depleted on the hills downhill, good luck and trying to go lactate downhill unless you're superman.

Eric: 07:07 So I really pushed the heart rate. I was in 93, 94 percent average for the run for the seven point two miles and I carried a sand bag up the white mountain and a half mile two times and a that I was trying to deplete. Sure. I had enough energy. Michael [inaudible], he was still there from the day before, so I knew I had enough energy, but I wanted to deplete it. That was my goal for that, for that first training that they're pushing all of that out. The next few fasting cycles, you're going to experience something where you have no glycans right? Cause remember we talked about and you have glycogen in your muscles, your quads, your legs, and that's there for that purpose to, to get you into lactate. OK? Or it could actually convert into Mitochondria, you know, as a glucose molecule for ATP. But I was trying to force the glycogen out of my legs, plus I wanted my liver to say, hey, we're running low on glycogen out there.

Eric: 08:04 All right. But I do have ketones. OK. So don't, I don't really need much glucose coming from the liver for the brain because I've got ketones. OK. So a little bit. I wanted to get the liver to start throwing some out because I want to, I'm going to get all the glycogen depleted, but I'm going to make my own Ma my own glucose through, you know, glycerol, you know, through Gluconeogenesis and I won't get into that science for this, but I'm not eating any but exorbitantly. But indigenously, your body's still makes glucose as you needed. OK? Yeah. Actually I checked my blood. I was 70 [inaudible] on my blood glucose and ketones. Who are like point the first day. Uh Huh. Yeah. So I had ketones. I knew I wouldn't. So you're on the fifth, 24 hour fast cycle. I'm on six as of in three hours at the end of the sixth day, my [inaudible] cycle.

Eric: 08:56 So on Tuesday I teach a cycling class and I sit and let me push it to the limit again. And so real quick I told the class we're going to hold the heart rate, 30 minutes, whatever level you think you can hold that we're going to do it flat ride with maybe a couple of heels because heels make it easier for you. OK. So I tested it and I told him what I was doing. I held that heart rate. The Monitor shows 99, but it was actually above that one, a one to one or the whole ride. And that's, that's lactate high video too. But of course sooner or later it's going to force me in the Mitochondria because I'm running out of lactate. You have that festival creatine in the first 20 seconds and the lactate then I am in the Mitochondria. OK, you're forced into it. But meanwhile I still pushed the lactate and I held it. I held it. And that was on the third day. A Monday. Tuesday. Yeah, that was their day.

Chad: 09:49 Yeah. So I just want to make sure our listeners understand. Sorry. So I want to make sure listeners understand that we're, we're, we're right now, we're talking about Eric self testing that he's in the middle of right now. He's, he's out to prove a point. Um, yeah. And we're going to talk about this for about five to 10 more minutes and then we're going to get in what it, what it means for the average listener, what it means for the average biofitter ketosis. Yeah. All of that kind of stuff. So we'll, we'll talk a little. I have a couple more questions for you about what you're currently in as far as how, I'm assuming you've been tracking your Beta through this whole process. I'm meaning the ketones that your body's producing. So what have you noticed is as you've gone through these fasting cycles, where do you and your and your exercise cycles, what have you been noticing about your ketone production?

Eric: 10:38 The ketone has been pretty steady. OK. Cause I'm not eating a lot of fat in one meal, but my key talents had been [inaudible] point four, point six.

Chad: 10:49 <Unk> is pretty average.

Eric: 10:50 It's average in the morning when I test, I'm usually a [inaudible] a lot of times in the morning I really low and some people were very low on Beta and the people I coach, I tell him don't test in the morning but there is people that will test up one point two, but I become very. I think I'm very efficient at using my Beta and that's why the [inaudible] was surprising cause I haven't. I don't test that high normally and so all I would all the biggest thing I did and then Thursday we had a high intensity. I pushed my glycogen. I've done my runs, my workouts, but all I want to do is say, hey, at a high intensity, we're told in trained by science you can only burn glycogen in the glycogen. It's, it's the anaerobic play cause it's in the cytoplasm. That's where you can produce anaerobic.

Eric: 11:36 Not In the Mitochondria, but I am saying as you adapt and you get stronger and you continue this type of training, which people I have done, I can actually say my fatty acids can go the mitochondria and push me at a higher intensity level. That's what I'm out to do. Chat. So far I'm I, I'm on it. I'm gonna keep and I've got those that I'm coaching that are doing the same because usually people say, I give up. You're in lactate. Good luck. You'll last three minutes to nine minutes and you're going to be forced into your mitochondria in your power. Just drops, but I'm saying I think you can keep that power is you train higher using ketones. So that's where I'm at. So I'm excited about it and it's actually, I feel great. I literally have felt really good.

Chad: 12:26 I have a tee shirt or tee shirt. I did my fatty acids, fatty acid rule. My fatty acids are the hottest, something like that. My fatty acids bring all the boys to the fatty acid or fatty acids. Fatty acids convert to ketones and that's the whole answer right there. I think we're onto something here where you could have a whole lot of t shirts. Fatty acid didn't think so, but I'm 61. I finished tomorrow and um,

Eric: 13:09 I document my stuff in all my training in.

Chad: 13:13 That's your plan for, for now. You said you were going to, you're going to finish early even earlier than that, but you know, you felt so good. I feel good

Eric: 13:20 cognitive, you know, as we know when we fast and I can get into that detail. But um, there's other, there's other types of fast so we need to talk about. There's.

Chad: 13:29 So you wanted to talk about your five day water fast. What do you want to talk about?  What's important for us to know as, as before we dive into what this all means for the average ketone.

Eric: 13:40 I did a five day water fast water only with sodium. OK. This before. So I'm already adapted to. I'm fat adapted. I'm burning fat as energy, which gives you a big jump on it. OK. And most people think, thought I was crazy. My, I guess that my wife told me to go stay in a motel because that'd be crabby and cranky and you're asking me, I'm going to be saying, are you nuts? Why would you do that? You know, and I'm already lean, so it's not a lot of very neat therapeutic benefits to a five day or seven day fast, which I won't go too much detail, but there is OK wait once a year, but for a lean person to fast five days a lot, not very smart. I don't have a lot of fat. For a heavy person, obese person is not a problem because you have a lot of fatty acids deal with.

Eric: 14:25 I don't need to lose really anymore. OK? But I did it for a purpose. It's because I'm teaching people to live on ketones as an energy substrate. I'm saying, OK, this Beta really can do what it's supposed to. I'm telling you how much energy you get from and how clean fuel it is more ATP than why don't I push it to the limit, but not just sit around and be lethargic for five days and drink water and sodium. But I said, all right, here it comes from glycogen testing time again for me. I'll push my workouts because I'm not. I'm just on ketones in fatty acids and what indogenous glucose is made, you know, from, from, from my liver. And so it, it really was a great experiment. It turned out and I documented it and I did my bait. I Work Continuous Glucose Monitor, so I literally knew what my insulin was doing because obviously I'm not eating anything.

Eric: 15:18 OK. So I had to attract my insulin track, my Beta attract and, and the day before I did my test, I did Dexa. So I wanted to know the goal of, part of it was I needed to know my body fat percentage and my lean muscle tissue [inaudible]. What do you hear from people that communicate to you about what's your biggest fear? Going to be hungry, hungry and, and fill gonna like the, like cognitive brain, brain dead or something like that.

Chad: 15:51 And then the possibility of not getting enough nutrients to where you're, you're depleting muscle or losing muscle of lifters.

Eric: 16:05 Losing tissue tissue. 10, 29. And I finished my check the day before and the day after because hormones like testosterone, testosterone, exercise routines to talk to you about painful. I did my cycling class, I did everything and I ended up as far as the test, second day at head hunger the second day. But after the second day folks, I was amazed. No hunger whatsoever. None. I mean, I, I lost the hunger, my energy level on those, those ring a pains. They usually take me eight minutes and something and I don't time them. But I looked at the video and did the timing of it. I actually got faster the last day. I had no idea, no idea. I actually, I actually went to a quicker and I felt really good and one was there at 2:30, 3:00 in the morning at the gym. And it just turned out to be. What I wanted to prove was the gamble was, was I going to lose lean muscle tissue?

Eric: 18:37 I know how to lose fat. Obviously I'm burning ketones, I'm burning fatty acids. I mean, I'm really have a lot of energy. OK. So at the end when we got to the following morning and we look at my lean tissue on the first day, it was a hundred and 10 pounds [inaudible], four days or five days later, hundred and 10 pounds, absolutely not. And of course body fat went down to two percent, which I knew that was going to happen and I lost four pounds so that, that's, that's not, it's not a mystery, but it was just to say, hey, you can take this Beta hydroxybutyrate molecule and it can be an absolute fantastic energy substrate. But therapeutic, I learned during that what it can do for therapeutic you brain, cognitive, anti inflammatory. My joints felt fantastic. You actually become euphoric. Uh, and to top it off three hours before I told my wife, I said, you know, I'm going to go for a three mile run. And she's like, no, I've never taken your body to this limit.

Eric: 19:48 But she, she got scared and that continuous glucose monitor, it goes off, alarm goes off, you can't turn off your, your blood sugar alarm just beeps. And every night I dropped to below 40. That's Hypo. I mean, are you serious? But no, I felt totally fine, but remember I have ketones. I'm wearing. My brain's got plenty of fuel and so we'll put it out there in a video because it says, Hey, I'm a self experimenter and I gotta I gotTa. I gotta prove it somehow so now and say, I don't mean to be that way. I know you do a lot of extreme things and it's interesting to hear you talk about them, but what in the world does that mean for me? Right. And, and that's where

Chad: 20:48 I really want to dive into and drive home for, for our listeners, is the average person, the average bio fitter are your clients who are in Ketosis but living normal lives. They're not doing the self tests. They're not, you know, they're not doing five day water fast. They're not doing six consecutive 24 hour fast fast. Yeah. Or some. Yeah. Some of them aren't doing any fasting at all. I would say the majority of your clients are probably intermittent fasting following the eight, 16 rule, the or the 16 eight rule that you talk about, but why? Why are we talking about fasting? Why are these self tests so important to your average client?

Eric: 21:29 Hippocrates? OK, father of medicine started fasting. He, they treated epilepsy thousands of years. Fasting has been around OK cultures practice it. Religious purposes. I'll voluntary. OK, but of course there's forced fasting. When you get to feast or day hand in hand, you have a disease because of your diet, you pre-diabetic, metabolic syndrome, diabetes, change your diet in your diet in a certain way that's going to benefit them and compositions with ketosis. Fasting you're experiencing.

Chad: 23:26 Yeah. So instead of masking it with the medication, we're going to the root of the problem. So answer me this. So before we hit record, we were talking about a little bit about this and um, I mentioned to you that I got a question that I thought was pretty interesting and you indicated that you get this question all the time. See this, this particular scenario a lot. Yeah. And that is somebody approached me and said, hey, I, I've been ketosis. I, I've been, I've been living a ketogenic lifestyle for about six months. The first four months I lost like crazy. Um, and I, and everything was going awesome. After the four months I plateaued and, and I stopped dropping weight. I stopped getting that, that energy that, um, you know, that you call it the therapeutic side of stuff. I stopped experience. I'm experiencing a lot of those benefits. What do you suggest? What do you have for me? Do you have any information? And my first reaction was, well, are you, are you. Because I have noticed for myself to intermittent fasting, I can tell is, is kind of a recharge. It's kind of a, a resubmitting or a re solidifying those benefits. Let's therapeutic benefits when I present to you, what was your answer? Yeah,

Eric: 24:46 exactly. It's, it gives me something else in the, in my arsenal to benefit those that I'm coaching because you do hit a plateau. OK? It's not like, Hey, I'm in Beta, I'm burning, have ketones, I'm doing my workout. So everything is just flowing. But Nah, I'm not losing anything. My wife, who eventually in one of our podcast, she gave up completely vegan. I had a whole 30. I have veteran everything, Paleo, nothing worked. She was 1:56 and that's when I said, Hey, I've gone ketosis, I want to jump into it, and all of a sudden Bam, she drops to 1:34. She couldn't believe the doctor said, no, you're going to be this heavy, this accepted, this is your time, blah, blah blah. But she had a plateau and I said, oh, why is this happening? OK, and you read about you hear back. So I went into the fasting studies, into the fasting self experimentation and say, Hey, can I boost your metabolic pathways in a different way?

Eric: 25:47 Which deal with ketones? OK, but incorporate a fastening method to get you through that plateau and send you down a couple notches. And that's, I really believe fasting is necessary to be incorporated. Now with every body. I mean if your lean body mass, like you're pretty lean, I'm not going to say I want you fast in five days because I'm. That's, that's not very smart because you, yeah, you're going to probably lose some muscle tissue. I'm surprised I'm Leanne. I didn't lose any muscle tissue and it's through a technology which I won't go too much detail, but the purpose I do fast is because I want to regenerate those shells that are out there with those Organelles in and those other proteins that are just don't just do nothing. It's just like cleaning house, a gay refurbishing. I can actually take those amino acids which what saved my tissue is like leucine.

Eric: 26:40 I can actually recycle that and actually actually maintain my muscle tissue through recycling those proteins and also raises your human growth hormone and there's a lot of benefits to fasting, which I want to down that path right now, but what we're talking about is it's another method that we can do and and I have been studying it, experimenting with it so I can take it to the people that I coach and say, Hey, I'll tell you a fasting. Even for body composition, what's. It's cheap. It's free. It doesn't take any planning, which I love about it. You don't have to go prepare meals. You can work, do your passion all day long. You have no hunger. I. that's the worst part about fasting and people are afraid of the hunger, but with ketones in, in having that continuous being fed to your brain, you don't have the cravings, you don't have those issues with cc in Ghrelin and, and Lipton and all it. You're in control. So for somebody who's, I'm in ketosis intermittent fast, so it's a 16 hour or maybe they go 24 hour. What? What should they experience as a person in Ketosis? 16 aid is pretty standard. OK. And I like it for simplicity of meals. OK. I like, so I'm not hungry.

Eric: 28:12 You're basically eating your lunch and dinner. Correct. Most people skip their breakfast, but there's times where I say, hey, if it's not working for you and you have issues, let's get your breakfast, skip lunch and have dinner. I really believe in insulin does in their studies that show that insulin does spike later on at night. So I try to get my big meal and three for 4:00. Just something. It's out there. But anyway. So there's different ways we can play with that. 16, eight as far as like a toffee, g benefiting those kinds of things, anti-inflammatory little bit, but sometimes you gotta reach over that 24 hour mark or [inaudible] k, I actually experience some of the other benefits of fasting, but I love the 24 hour or the two day fast. I've done them all and maybe I missed it, but explain to me what's a tougher a topic.

Eric: 29:06 OK, what happens when your body is is you're not feeding it. Any type of proteins are amino acids like bone broth or whatever that turns on mtor. MTOR is a pathway for protein synthesis for muscle growth, like igf factor one. So we want to limit mtor and we've talked about in the podcast before, like in my age, I really didn't want to boost up my proteins, my leucine on all those amino acids have to promote growth, muscle growth because at my age if I have cancer, I'm just promoting all growth and that's why I had protein cause I really, I didn't experience the top of Gee, I wasn't going after top of for this fast food I had. I had amino acid, so that knocked me out of a dog, but atomic it takes those sales, OK, that are not functioning OK. It's like cleaning house and said, Hey, let me take those cells, regenerate the the components of the cell, the Organelles, and let's get those amino acids that are just lying there.

Eric: 30:07 Protein wise, you know Alzheimer's, that's a lot of issues with with protein, OK, your glucose up, uptake in the brain is limited and all of a sudden you've got Alzheimer's. There's proteins laying around that they're attributing to to, to the factor of Alzheimer's and other degenerative diseases. Well, let's clean house a little bit and you know what? Your skin gets better, you start feeling better and you generate those amino acids and use them. And that's what I like. I think it's really great is that's why I fast for that purpose. Aesthetically. Now my body composition is there, but I like to do that. And also even with cancer and we won't get down that path, but cancer loves glucose. So when you're fascinating, of course you're on ketones. Cancer can't feed on ketones and fatty acids. It likes its glucose, and guess what's not getting it?

Eric: 30:53 Austin say, let's kill that cell. It's cool. A lot of cellular cleanup. We've got top dog. I'm a big fan of it, but mtor, knock it out. So of people fast with bone broth. If you're going to go along fast and you want a top dog, you really don't want to be getting amino acid can. Yeah, especially leucine. Leucine is really. I think there's a guy named Sabatini that he's kind of the guru of, um, of mtor and leucine is one of your amino acids, branch chain. And I think it's one of the biggest promoters of mtor solution. And that's why a lot of bodybuilders and lifters, they want those vcs and get that leucine and lysine, leucine, Lou Lou, Lou scenes, your big, big bang for, for Mtor,

Chad: 31:34 the biggest benefits for your, in your coaching, for your clients is that, um, you take a look at their body composition, you look at the Bios, the blood markers, you look at a full picture. So you can give a very specific prescription, which I'm assuming a lot of times include specific direction for fasting. Right. So, but I mean by the, just by the nature of the large audience of this podcast and gaining that, can't we can't do that for everybody. Obviously dumb comment there. But can you give a general prescription of fasting?

Eric: 32:12 I can. It's hard because I need. I really need to see your biomarkers. I need to see and talk. Oh from it their part and I see their biomarkers and I see their history and I have him on Beta. I have him in the program. I will design fasting in. The biggest problem I have with fascinating chat is just a client today, this morning, her name, I'll say your name, Kelly. All right. We're having some issues on keeping getting her in Ketosis. She, she is one of the most dedicated. One of my clients dedicated her. I've been over her, her macros and daily and I'm working with her and we get her in and she pops back out. And so I sat in her and communicating and I said, guess what? I think I have a, a, uh, a fascinating protocol that I designed for you.

Eric: 32:58 And she's like, oh, that scares me because I know how you fast. And I'm like, no, it's not five day. No, no, no, no, no. But it's the fear of fasting that I've got to try to get hurt. They might message even today. You bring it out is you're going to feel fantastic. I mean literally when you get into fasting, um, and you have, you know, extra that body composition of, of extra adipose tissue. I don't like taking lean people and putting them on an extended fast and it's just not smart, but for, for some various reasons, there's studies out there by Thomas Siegfried and others. If you fast seven days a year full fast, a fantastic for cancer reduction, general population. Who's listening to this experiment, maybe experimenting or Living Ketosis, Ketogenic lifestyle, where should they start? They shouldn't start one. They need to be coached through it to make sure it's done right.

Eric: 33:58 What you, uh, if I just take you and I know your biomarkers and I know you're, I know everything about you. OK, I would put you on, I would, I would probably limit it to a two day fast for you just because I want to give you some [inaudible]. All right? I want you to feel better. I want you to more brain cognitive anti-inflammatory, rheumatoid arthritis, fastens. Because what it does, it actually inhibits what we call it, an auto rp three. OK? That's inflammation. That's a promoter of inflammatory cytokines. Interleukin one, interleukin [inaudible] that creates the pathways of inflammatory diseases. OK? So those kinds of things, we can eliminate a lot of inflammation. And that's what it's about. I mean, you're, you're the toll-like receptors, um, all these other pathways of, of inflammation. And I need to know what to do or even every other day.

Eric: 34:56 So there's a lot of ways to manipulate a fast fast, fast, fast. And I know you asked me questions about fat fast. All right? And you asked me about bone broth and a fast, I would probably just water and sodium and maybe a multivitamin I would recommend. But if you can't do it, that's not going to hurt you, your insulin. So that's what we're really protective of. OK. And it's not going to hurt some of the inflammatory markers. It's not gonna, it's not a chore because it's fat and I work with people on those to make it sustainable. So would you say the best place for to start is with an

Chad: 35:37 intermittent fast and following the 16 eight rule? Yes. Yes, yes. All right. So if you're, if you haven't jumped into fasting or if you're hitting a plateau or you just want to feel more benefits of a ketogenic lifestyle fasting, use the 16 eight rule, which is for 16 hours you are not eating. You get all of your fuel in in eight hours. All of your macros consume them within an eight hour period. The rest of the time you are not eating, except, except for some fats probably. Um, and some sodium.

Eric: 36:12 Yeah. And then just remember, you can live five days like I did with only water and you have all the ketones in the morning.

Chad: 36:19 The world, plenty of people out there listening are ready to do Beta hydroxy butyrate is, will come through for you. OK? And during that fast, during the day, how you feel great. You, you'd have to remind yourself to actually feel. Oh yeah, absolutely. Even in my eight hour period I have to, I have to set an alarm for my meals. Yeah.

Eric: 36:39 And a lot of people like you work through lunch and so sometimes they'll just go to 3:00. And when I did the six day where I ended at four or 5:00, Chad, I, I, I, I actually really enjoyed it and I felt really good. My energy level's really high cognitive, but I'm leaving some. I really don't need that. OK. But it was a good test for glycogen and I'll do it again and obviously I'm going to do a 10 day water fast, you know, that it's coming. Not the smartest thing probably, but it's, I just want to take it to the next level for, for my muscle tissue. I really want to monitor it really, really close

Chad: 37:18 out goes. And so people I can just share a little bit of my personal experience is that um, my goal is to eat at 1130 and that's kind of my lunch. That's my biggest meal I get, I seriously get probably 60 percent of my macros in on 60 to 70 percent of my macros, Ian on that meal at 1130 and then my dinner is lighter. Um, but honestly if I'm, if I'm deep into a project or something like that, I'll look at the clock. I'll glance at the clock and it's 2:30 before I know it now and it throws my whole day off on getting those macros. But it's incredible that I have that experience and not experienced that hunger. But I still have the clarity. I still have, you know, all of that going on. It's pretty amazing.

Eric: 38:02 And you know, we always come down to calorie restriction and all these diets and calorie in, calorie out expenditure, but all those, all they do is they lower your basal metabolic rate and energy and brains and your metabolic rate is going to say, Brian, everyone, let's just slow down here because he's the only consuming, you know, 70 percent of what he used to consume show you metabolize Lezama, Josh and you, you're tired.

Chad: 38:25 All I, all I've ever experienced on a calorie is a calorie in, calorie out based diet is just hunger. Exactly. Even more than I think even more than hunger is. The mental

Eric: 38:36 is the I just want to eat because your brain's telling you, give me glucose. I don't care. You're reducing those calories but at least give me a hundred and 30 grams of glucose per day and that's what your brain likes to require a hundred and 40 grams a day and all of a sudden if you had ketones feeding it, and that's why I just, I love, you know, the Ketogenic for body composition and especially those that are out there that are pre-diabetic or diabetic, you know, talk to us or follow our podcast because that's our mission with fasting with kid at Janet it, it's actually pulling you away from, from, from that syndrome where you're, it just get your diet in order to. And you don't have to be a type two diabetic. Get you off your medications, get your body weight down your composition, get your insulin resistance gone and make you feel like a brand new person. And we've done that with people and it's, it's, it's really cheap

Chad: 39:34 spans. Yeah. Compared to five compared to buying a medications and all of that kind of stuff.

Eric: 39:41 It's quite just dial in and we'll add some fascinating in there and save you a bunch of money. Yeah, exactly. I've been living for a salad a day. My wife loves it because I make my own meals, but she, she's like, well, you're not eating. No, no, I'm good. I'm good to go. I couldn't imagine

Chad: 39:59 in my experience without my fasting, to be honest. I really couldn't. It's, it's, it's incredible. And when I go out, which I've done twice, now I'm. When I go out, I cannot wait to get back to fasting and intermittent fasting. So

Eric: 40:14 you did good getting back in a lot. A lot of mine, I coach, I call it either you either bite, take a bite or you binge and I'll tell you what. And we had some people actually do more than one bite and they end up bingeing and it's not worth it. I mean, I think socially you need to scale out if you have a family function. And you want to eat dinner, Chris, whatever. I think it's important not to be the guy like, Hey Chad, what are you doing? Is Eating veggies on picking off the grid and I'm doing this and all the sudden you become a guy like, eh, we don't really talk to Chad, Chad, but you're like, Hey Chad, you're eating some pie. All right for you. You know what I mean? Then the next day go back in. So I really think, you know, we live in a world that we need to be with others.

Chad: 40:56 We've got a couple of podcasts out there, Sunday supps. If you're not listening to the Sunday subs, a highly recommend them. There's short quick tips and we have one Sunday sup all based, all around scaling out. So go check that out if you're wondering what we're talking about as far as scaling out. So anyway, we're running out of time, we're running short note. You're great. Is there anything else you want to make sure that people understand about fasting and how it relates to a ketogenic or a biofit lifestyle?

Eric: 41:24 Just remember, fasting goes hand in hand with with the ketogenic lifestyle, we remember we're taking fatty acids and converting it to Ketones, Beta hydroxybutyrate and other energy substrate besides just energy. It's very therapeutic and I could go hours on onto that. So you're getting a real benefit from if you want to call this a diet, not just calorie restriction and you lose your weight therapeutically. You're changing any of those metabolic issues that you have and you feel so much better. I mean, and don't be afraid of fasting. Just don't go crazy with it. You know, I, I was very smart in my five day fast. I Work Continuous Glucose Monitor. I knew I tested myself and it was very careful to just, just don't stop eating. Have a plan and have a purpose if you want a fast, but Olivia glycogen power like I do for the high intensity body composition. Have a reason for your fast autophagy. Just have a good one.

Chad: 42:18 Yeah, and send us your fatty acid tee shirt ideas. Oh, that's awesome, man. Wearing fatty-acid shared. I don't know. I couldn't pull it off. I want to see all your. All your fatty-acid tee shirt ideas. 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'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. There's a lot of great conversations, questions being answered. Just today. We were having a conversation with somebody on there who has nothing to do with the bio fit program, but she's frustrated with be with plateau and we gave her some great ideas to continue her ketogenic lifestyle. So jump on their. Join us. Join the conversation there. We'd love to have you. Um, and if any of this information has helped you, entertained you, uh, or, or in any way a brought value to you, would you please consider going to itunes or wherever you get your podcast and giving us a rating and a review. A five star rating really helps us reach more people, become legitimate and a large, legitimate. We don't need to become legitimate, but, but in the podcasting world, it really helps us reach more people. So until next time, stay here.