3/28/18 E31 Understanding The Keto Flu

The dreaded Keto Flu! If you've started keto, maybe you've experienced it. If you haven't started yet, undoubtedly you've heard about it. Everyone has an experience to share about their transition over to ketone fueling. But what is real and what is hype? In today's episode, the guys break down the science behind the keto flu, what you can expect, and what to do about it.

What occurs physiologically when we convert to ketone fueling?

Breaking up is hard to do: Saying goodbye to carbs.

The glucose withdrawal period.

Chad shares his experience with the keto flu.

What causes the keto flu to be better or worse for different people?

The most common symptoms explained.

When does it start? And how long does it last?

What are some tools to combat the effects of the keto flu?

Sodium, magnesium, and potassium...oh my.

Hold on, time is your friend.

If you're worried about making the change from glucose to ketones, and you've heard keto flu horror stories, worry no more! This episode will empower you with information to combat any real symptoms and worry less about the hyped ones.

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

If you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Facebook at facebook.com/becomebiofit



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 am your test subjects. I have sought out an expert in the field of nutrition and fitness. I hoped would help me feel better. They call him the biohacker, but I call him Paris. 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, biohackers guide to optimal body performance.

Chad: 00:44 Hello everyone. My name is Chad and this is my quest to achieving optimal body performance with the man that can get me there, the biohacker himself. Mr Eric Bischof. Every episode. I'll be sharing my actual results, both successes and failures as Eric teaches me how to apply the principles of ketogenics and functional movement to look and feel fantastic. Just as a reminder, the first five episodes are foundational episodes. All of the details that we'll be talking about in this episode are built off of those foundational principles of ketogenics that are found in the first five episodes of this podcast. If you haven't listened to those, we encourage you to push pause on this one now, go back, get your foundation from those first five episodes and then join us here because today we're talking about a very hot topic in the keto world. Today we're talking about the Keto flu, who everybody wants to talk about the Keto flu.

Chad: 01:36 Eric, how are you?

Eric: 01:37 Good. How are you doing, Chad?

Chad: 01:39 Good. You're not experiencing the Keto flu are. You know, it's been a long time. It's been a long. Maybe we should've had somebody on that's just starting. They could could really speak from the present. Something about really suffered Keaton. I have some bio failures that actually do. Hey, I itself for some, but some people don't. I haven't heard too many stories, but I will say mine was pretty rough. Yes. I will definitely say mine was pretty rough, so I'll. I'll speak from experience, but. But one thing we're going to learn through the process of this conversation is that everybody, it seems everybody's experience is very different when they experienced the Keto flu. So we'll talk a little bit about that, what those differences are and how can, how to deal with them. The most important thing that I want to get out of this is people having a really good understanding of what a key to what the Keto flu is, especially if they haven't started ketosis. Yeah. I want. And I know you as a coach, as a dietary coach, make sure people really understand what they might experience at the beginning of this ketogenic. Yeah. Journey. Um, and then I also want to make sure that the people go away with a good understanding of what they can do about it. Um, so it's important to know what it is and what in the world can I do about it. So let's

Chad: 03:00 jump in. Let's start talking with science. I think that's probably where you want to go first. And I'm very interested in talking about the science behind the Keto flu. When we talk about Keto flu, what are we talking about?

Eric: 03:14 Keto flu. What I do in my coaching, which I have and I've done was with quite a few. Is it something that I discussed with them right away say because most people have heard of the Keto flu, but a lot of them aren't really familiar with it and so what I do, there's times I don't really talk about it very much because I'm one thinking that there's always a placebo effect on people, right? If I tell you you're going to be. You didn't have no cognitive, you're going to be dizzy, you're going to be nauseous, you're going to be irritable and you're going to be tired and fatigued.

Eric: 03:48 Sometimes people think that all of a sudden I'm giving up something so I should feel that kind of symptoms. OK, so I'm not. And I done it with different fighters that I don't want them to project. This is what I'm going to feel. All right? So I've had actually ones go ride in. I don't even talk about the Keto flu. I started right out the gate. keto. OK, I'm not. The carbs are down the proteins minimum and you know, and the fact that it's key to OK, it's amazing. I communicated with them every day and I'm not getting. I'm so sick, I, I, I can't, I can't function, you know, and all the symptoms. OK. So that's the first thing. And I kind of wear it over on who I do that with. OK. I'm not trying to hide something from them, but I need to let them know I'm going to do, let them know that there might be some, they're gonna experience something.

Eric: 04:38 So just in case, cause sometimes I think it's placebo mentioned some symptoms.

Chad: 04:44 Yes. So, um, let's, let's talk before we give him the symptoms. Let's talk about what's happening in our body. Got It. Um, when we decided to go on a ketogenic diet.

Eric: 04:54 So, so I, I put the mental thing out there. OK, now we're going to go on the physiological side. So what's happening is ms, let me be clear. You started by talking about placebo, but yeah, the Keto flu is not necessarily a placebo. No, no, no. Something. No, it's really. I'm just trying to alleviate you thinking those, but you have to experience that now. So you. I'm really tired, but you really not. OK? All right? So a lot of it starts in a physiological. So what's happening most every one has to make a change in what we call the energy substrate.

Eric: 05:29 All right? So most people, you're, you're, you're breaking up with your relationship, a girlfriend, a love or whatever because that food has become something. Now you have to break up with OK? And most people like, like their carbs. We're talking cars now. All right? And some people who are obese and it really abused their carbohydrate intake. OK? Really have a tough time, you know? And that's mental to you, trying to break that, um, psychological feel for it. And then now it's physiological that need there. That's the problem. What happens now you're changing your energy or getting rid of carbohydrates. All right? So your body, everyone's going to react differently because now you've taken the glucose way down and you're used to having that glucose way up. What's happening soon as you bring down that end and we've talked about it, the insulin's going to drop.

Eric: 06:23 All right, so what do you have to do? You have to say your body saying, hey, how are you going to fuel me now? All right, so we have to say, all right, fatty acids have to come into play. Insulin down releases the fatty acids, come on into the bloodstream. All right, but remember the Keto flu, that biggest issue you're going to have at the beginning is your brain cannot burn fatty acids. It will not cross the blood-brain barrier. So now your brain saying, Hey, where's my glucose? And that's the cognitive. Yeah, it's confused obviously, and it can't bring in those fed, but your muscles, if if you've been fat adapted it, you know if you've been a big car person by person and your body composition shows that, then guess what? Those fatty acids aren't even efficient to be a fuel to your muscles and your heart and all your organs.

Eric: 07:13 It'll go there, but that's when the fatigue sets in because it's an hey, now you're just calling on me right now to deliver all these fatty acids to your mitochondria and said, Hey, burn me. Where have you been? You've been clean a glucose all this time, and so you might kind of say, Hey, I'm pushing out. I need. I need some energy substrates, but you're not fat adapted yet like you. There are some people we all adapt differently. That's why Keto flu isn't for everybody since I was Vegan, right? I dropped right into keto. Very next day. Not One symptom at all. Why? Because being Vegan, I'm low glucose already. My body's already adapted to burning fat, so just said, hey, I got a bunch coming in here, the Ceto Coa. Let me pop it out as ketones so it wouldn't really efficiently.

Chad: 08:04 OK, great. So what I'm hearing, and you can kind of help me think through this, but a simple way for me to think about this is it's quite literally like a glucose or carbohydrate withdrawal. Exactly. Pick time. You've been feeding your body this and you're especially, you think about a drug, a drug abuser or user or addict, right at the minute they start giving me there, they stop giving that body, that thing that has gotten used to whether it's good for them or not, and obviously in drug use cases it's not, but the body has adapted and said, we need that to function. We've. We've learned how to function on that. Now you're not giving it to us like what are we supposed to do now?

Eric: 08:52 Exactly. Your brain's been calling out that glucose  25 percent, 20, 25 percent of it every day and now you just say a brain. I'm shutting you down for a while. Guess what's going to happen

Chad: 09:04 to me? This shows me, this is just yet another piece of evidence to me that the human body is incredible and so adaptive and so just. I mean it is geared for survival and performance, right? And so whatever your giving it, good or bad, it's going to try to find a way to function on that and survive on that. And it's just incredible to me that, you know, it, it wasn't even until, um, you know, mid century or even later that we started feeding our body all of these carbs in this glucose and there's refined sugars and blah, blah, blah, blah, blah. But yet we've so quickly adapted to survive it  on that, right?

Eric: 09:50 And that's our mechanism. Can you call carbohydrates a survival feel? No, because remember a hundred grams in your liver, four to 500 in your muscle glycogen. All right, so what's that? 2,000 calories. That's not going to last. You very long, just says, Hey, you got a day's worth, maybe day and a half if you have no other energy substrate, yeah, you're dead. But it's eventually going to catch up with you, right?

Chad: 10:18 Any other substance that you're putting in your body and your body starts to try to survive on it. But if it's not sufficient and natural, it's going to catch up with you event. Um, and that's exactly what happens with type two diabetes. Uh, you know, all of this carbon and a glucose consumption catches up with you and your body is like, Whoa, Whoa, whoa, Whoa, whoa. You know, I'm not going to produce insulin any longer because this is not working for me. The resistance. Yeah,

Chad: 10:46 the value you just take. Oh, it's so interesting to see. And why wouldn't you go through a phase of adaptations?

Eric: 10:59 Yes, reverse it, if that's what got you into that metabolic syndrome and all that. Excess Glucose and carbohydrates and obesity and type two diabetic or pre-diabetic. OK, that's what caused it. All right, well let me reverse that nutrition and take that out and let's reverse it. It's really just common sense and that's, that's civic part of it. It's glucose control or insulin resistance. Insulin control is all what it's about. So that's great

Chad: 11:29 basis of science as to why our body, our body goes through or could go through this and it really depends on how a glucose space we're functioning  at the time we decided to go keto, right.

Eric: 11:42 And I and I know and all those that coach actually, OK, I know what you were, what your habits were, your consumption was not placebo. This is going to be real well, OK. And then others that, that I've taken that are, you know, where I know they've been low glucose and carbohydrate based and you're pretty efficient at taking fatty acids. Now we're just going to convert more to ketones and they roll right into it and there is some genetic snips that I've looked at it. People that actually say, alright, genetically you are not a real carbohydrate tolerant person. OK, so you're going to have insulin resistance, you're going to have this and this. So I can look at the snips and say, ah, this person should just roll right into a kito lifestyle. And we all roll into not everybody, OK, this isn't one size fits all. There is some genetically we're just gonna not be really affective for them. Yeah, just you. Their, their [inaudible] snips and peak parsnips and those kinds of fat metabolism. Snips, those, those mutations, those variants that we've talked.

Chad: 12:43 So that's great. That's a great science base. Then let's move into symptoms, and this is where I can speak from experience and I'll talk a little bit about my experiences in keto. Flu Is, um, it was, uh, it was about a week in, just under a weekend that I experienced the Keto flu. I started on a Monday and I woke up on a Saturday morning and I felt hung over. I remember talking. I felt like crap. I felt like I was on the verge of, of vomiting. I felt my, my, my brain was super foggy. All I want, I was lethargic. I didn't want to eat. All I wanted to do was just lay on the couch. And I did like I, I could not function right. And I'm not, I, I'm not a sickly person and I don't get sick very often. And so it's, it's a rare thing for me to feel like I, I'm just kind of like, that was so one Tuesday, Wednesday, Thursday, Friday. That was day five.

Eric: 13:43 And  I mean, I gave you some pretty intense workouts. They'll start you off, and I was worried that you know, I didn't know how fast you're going to roll into it. OK? So obviously when you don't do not eat any more carbs, glucose, right? Your body says, all right, I got stored glycogen in the liver. That story to my muscle. All right, I'm going to get this glycogen out of my liver because your brain needs glucose. That's not adapted to ketones. You show you're losing that glycogen in the liver. OK? Then I put you through some intense workouts to test you out. Remember? So then you must have said, ah, I got eat up this glycogen to give you energy. Your muscle glycogen is basically depleting. All right now your liver glycogen and you're not adapted a fatty acids. Your muscle got some of those when you worked out fatty acids in your heart and you know your, your tissues, but they're not really adapted and they're going to use fatty acids, but your brain camp.

Eric: 14:40 So I basically put you in a real glycogen deficit to force those fatty acids to the liver to say, Hey, we've got to make some ketones. But it just didn't quite catch up with. Yeah, so you gotta be kidding. That's why I have him walk, you know, when they start the keto, because that initiated a little more fatty acid burning in the mitochondria. It'll, it'll release them out of the adipose tissue and and get to the liver to start making ketones. So you don't want that higher intensity because when you go higher it, it takes away from the Beta oxidation duration, which is your fatty-acid,

Chad: 15:14 especially if you're in an obese situation, right, is just going into a ketogenic diet with you're obese, which I wasn't. Luckily I was coming into it more from a fit perspective, but wanting a more efficient fuel and and you know exactly clarity and all that kind of stuff, which I've talked a lot about on the podcast, but if you're, if you're obese and you're coming into it from that, you're going, your likelihood of experience.

Chad: 15:38 The keto flu is a lot stronger. So easing into it through walking and exercising those muscles and making that transition from glycogen and fat is, is a lot more of a smoother transition.

Eric: 15:51 Operate. If you're obese, you probably basically insulin-resistant, OK, so you have a lot of glucose been floating around in new blood. OK? You've been feeding a lot of your mitochondria and all your through through constant glucose, through carbohydrate, eating OK, and you've converted to fat. That's why if you're obese, that's what happened. He would say, I can't get rid of that system compared to a triglyceride and store it stored energy. OK, now we're just changing your energy substrate and takes a little bit to get there. So what are some of the symptoms that. What are some of the most common symptoms that people experience when they experience the Keto flu? Most people crave sugar, a little increase in cortisol and there's nothing coming in on the outside. So let's get rid of this as a backup for the brain.

Eric: 16:44 Coral glycogen glucose to the brain. You're going to run out of that because the brain wants 20, 25 percent. That's going to go quick. So what happens? You're going to crave the brain saying, hey, you've been feeding me glucose. The cravings you're gonna come hardcore because it's saying it wants to stay alive. The hormones were going to get into Leptin and Ghrelin and CCA and all that stuff, and, and dizziness and cognitive and foggy stomach pains, nauseousness I where you're dumping everyone about sodium in their electrolytes. What happens when your insulin? Before I start dumping some sodium, you know, everybody experiences that for some body weight loss, know 10, 12 pounds in our. And, and what happens is fluid, but it's not all just coming, you know, they're saying, oh, your glycogen. But since you are depleting that, remember it's about a four to one ratio.

Eric: 18:09 So if you have one gram of glycogen, OK, we have up to four to 500 in our body. And that's one gram. So you usually store three to four grams of water with each one of those grams. So if that comes out to about a, let's see, that's about 17 ounces is stored glycogen. OK? So that's almost a patent. It's uh, over a pound. But you times that by, OK, um, three to four grams of water. So you can live with, you lose four pounds of that, but you're not gonna lose all your glycogen, but that's, so the rest is coming from me and muscle tissue, you know, dehydration because you're not drinking enough fluids, you replace it and your sodium and all that stuff. So there is, there is issues coming from, from water dehydration.

Chad: 18:54 So what's the most common, um, onset and duration of the Keto flu that you've found?

Eric: 19:01 The most common is cognitive

Chad: 19:06 timeframe. So we talked about mine. Mine was five days after I stopped eating carbs or lower carbs. What's the most common onset time that you've.

Eric: 19:17 The longest that I've coaching daily on this too, where somebody says, oh, I can't basically get to a point where I don't want to do this. I wanna throw in the towel and I'm saying, you know, in 12 to 14 days is probably my longest. And there's people that I've read and I've coached a lot of people in there and in a month down the road they're still suffering and it can happen, you know, metabolically different. All right? And so if I can't get their ketone level up, obviously see the last taping into Beta hydroxybutyrate molecule, then they're not getting that Beta to the break. OK. So there's still a little cognitive.

Chad: 20:00 Wow, that's so interesting. So let me, let me clarify. So for me, my onset was after five days, so I didn't experience it for five days. That's my onset was after five days. Then I experienced the duration was only the 12 hours that I was awake that day or 12 hours, 12 hours, 16 to 18 hours that I was awake that day. And then I woke up the next day feeling like a million bucks.

Eric: 20:27 You got delayed onset  and I think it was due to that tough but pretty high intense workouts where I just couldn't, you know. And you're probably making, you know, obviously some ketones. And so that glycerol backbone to the triglyceride that's been converted to Ketone gave you some glucose. But when we kept pushing the envelope as far as your workouts intensity, yeah. Your lever said, hey, I can't keep up with it. Your muscles started losing it and tell you for a final can really store some of that glycogen, so the five days, as long as most people experience wins onset for most people on really day one after 24 hours of no carbs because their body is so adapted to that two hour feeding of glucose in the brain. The brain just says, Hey, I'm short here. What's going on? And then it's gonna say, Hey, you know, sending a cortisone, all this, let's make something real quick.

Eric: 21:23 Give me some gluconeogenesis and give me something. And you have some fat going in there. But some people just aren't efficient at first with the fatty acids. So usually gay one. Wow it. But normally two, three days, man there, most of them are popping. So pretty common duration is two to three days. Yeah. Today on, on a lot of my coaching, two to three days and they started feeling better. But potential of 30 plus, yeah, I've read nothing. I've experienced one of mine, but I've read that four to six weeks in there in keto. And then I would obviously think there's a generic issue that we're dealing with here because your body's basically going to clear the, you know, you've dropped that insulin, those fatty acids are common and your liver is not going to be that slow to produce ketones. So there's a genetic issue that fat, you know, we have a fat issue as far as the intake of certain fats can be genetic on people.

Chad: 22:22 Yeah. Wow. I could've, I mean, I could see wanting to throw in the towel if the duration was much longer than two days.

Eric: 22:29 I will stand with that. Nauseousness is the worst when it comes to flu. Like, yeah, I am a baby. I hate that kind of feeling in my stomach. I have no one likes it. But there's people that are tough about it, you know?

Chad: 22:45 Yeah. And I would say, I mean, that's, if you're experiencing the duration of that, like that for, for 30 days, I mean, if you're experienced a 30 day duration of Keto flu, you need to be consulting with somebody who can interpret your snips. You should be, you should have your full, uh, biomarkers tested, all of that kind of stuff.

Eric: 23:07 They have a thyroid issue too, because when you first go into keto, you're going to raise your cortisol a bit, OK? Your teeth, your teeth three will drop. OK? So there's your energy out output, OK? Until you get adapted. All right? So they could be hypo thyroid before in which I would know. OK? Then that's something we watch out for. So, so there is a lot of issues that you've got to start looking at, especially the adrenals if they're not popping and not getting that energy level back and they're not feeling good. And then we start looking at biomarkers. Yeah.

Chad: 23:39 Yeah. That's incredible. OK, so let's give some people some tools, um, that obviously really,  really important. We've talked about what they can experience, what they can expect event, what are some tools that people can use to, uh, deal with, deal with the Keto flu,

Eric: 23:57 drink, drink, drink, non-alcohol. No, that's even worse, Dara. Stay drunk for two days. And uh, you know, even though is that there is some that stay on diet coke and different things and caffeine is a diuretic and get rid of fluid. So you gotta be careful in the beginning, OK, drink, drink, drink and get, get your fluids and um, you know, the standard is two to three liters a day. Some people say increase it more. I never been a big drinker. I don't even get that in my body. I had adapted to plenty for me even in training and everything else. So everybody is different that way where we're not all machines and say, hey, you require this much food you need to drink because you're, you're, you know, you can lose 10 pounds.

Eric: 24:50 OK. water weight, obviously your electrolytes, sodium, sodium, sodium, potassium and magnesium. A little bit of calcium. So when I coach, I tell people, well, let's bring up these because you're losing these electrolytes.

Chad: 25:02 What's the best? What's the best delivery system for those electrolytes? Because I think to a lot of people are drinking these sports drinks that have a lot of crap in them along with the added benefit of the electrolytes.

Eric: 25:16 You're right, and bone broth is another, but not all bone broth is created equal. We have a type one, type two, type three Collagen in the bone. Broth is from check in was from Fisher from beef. So there's different factors there with different minerals. All right. Some bone broths are not really mineral loaded so you know, obviously you're going for glycerin. So some of the things that are the amino acids that are important in, in bone broth, but sometimes there's people who say, Hey, I can get more from supplements.

Eric: 25:51 OK. Then spending hours and hours and making bone broth. I, I've been down that path. That's a lot of work. But you really don't know exactly how much, what ratio of Amino you're going to get. Nineteen from both a bone broth and glycerine, propylene, your most important obviously, but I won't go into that. But good supplements, you know, your potassium sups and I take them and I recommend, you know, just supplements, you know, different brands, you know, get your magnesium and your potassium and your sodium. I do chicken broth, it's powdered broth. You get 800 milligrams. It's cheap. And I always recommend a chicken broth and then put glycerin in it or I won't get into that. But there's a lot of things you can add to it to get you through those symptoms. Cramps, I mean, did you get any cramping? I didn't get any cramping. Now that's one big one. A lot of people and everybody's like, ah, sodium sodium. I'm like, no, you need magnesium to release the calcium out of that muscle cell. Push it back out because calcium is what constricts it. All right. If you need something, you want to release that constriction

Chad: 26:59 What's your delivery mode of, of magnesium, of choice.

Eric: 27:03 Uh, how do, I mean, what's your tray? Just, you know, there's different ones out there you can try. Um, I have different brands that I recommend to people and on, um, in any rounds, sodium, uh, you know, Himalayan salt. So there's really not much minerals in those like touted as, but you just don't need some iodine from like table salt that. But there's a lot of things on that that you should pay attention to. Those three. Um, uh, like I said, citrate is, is it works, magnesium citrate is good and that's probably what I'd recommend for most people. So sodium, magnesium and potassium and potassium, you bet. And then OK, low calcium. But those are the things you watch out for.

Chad: 27:46 What about, uh, where are you getting your potassium a,

Eric: 27:49 I just get Amazon, you know, and I say take a supp.

Eric: 27:53 And you can start out, you know, there's people have up to 3,500 milligrams if they're have a lot of issues. Um, keep it around their 400 on potassium are high glycem, but yeah. But avocados. Oh, there you go. Your potassium right there, you know. And that's, I gotta know Avocados were particular huge. Huge. Oh yeah. Really good. Awesome. And Bananas. Sorry. It's just like, it's candy real. Tastes good. Don't do the to loosen. I'm not against bone broth, don't anybody get me wrong. It just be careful when you make it, you know, you got some badges you put in there, which, uh, which is great for Fido nutrients, but it's really hard to pinpoint exactly what your Aminos are in your minerals that you're getting out of it. That's all because it tastes good. I think so, yeah.

Chad: 28:43 Great. Well, I just want to give it. I want to end this conversation by giving some people some real hope.

Eric: 28:50 MCT oil sorry, sorry. Real quick. Just to help you. Some people they're not adapting really well. Then I'll say, you know, go ahead and get started on your mc oil, which will give you a little boost of ketones, which will give you a little boost of energy because remember that goes portal vein straight to deliver straight to ketones. It doesn't have to be you also fight or anything, so that's going straight to your mitochondria. Your brain loves it. He muscles love it. So working your mc it. I don't do the exogenous ketones on most people, but if you're really struggling after a few weeks, then I'd bring in on exogenous ketones because I try to make it easier for you to supplement with that a little bit. Get the. Yeah, that system. Just good to go. Yep. That's a good catalyst. That's great.

Chad: 29:29 Great. So I just want to end this conversation or wrap up this conversation with some hope for people, but before I do that, is there anything else that you want to make sure people understand about the ketone flu symptoms or science or treating it

Eric: 29:46 time. Yeah, it'll go away in time. Don't give up. Just bear through it. If you could really get some good key though sometimes, and I've worked with a few that are just like, ah, I'm staying in bed today and I feel bad. Usually I like to, if people are gonna have an issue, they start on a Friday sometimes because then you've got the weekend to try to get through it if you're going to experience.

Chad: 30:07 Yeah, abqsolutely. That's great advice. I mean it wouldn't have worked for me actually. Mine worked out perfect because it took me five days to get it. But um, yeah, that's great advice to kind of plan. You're starting. I know a lot of people want to start on a Monday. I don't know what it is.

Eric: 30:20 I've made that mistake where you want to start on Monday. They like the start of the week. I started up a new way. They're going to go to work, not feeling so good. Know they're gonna hate me, but I know like, I don't feel so good

Chad: 30:32 cursing Eric's name. Um. OK, great. Well that's, that's fantastic. The hope I want to give people isn't it? And I already briefly mentioned it, is that the day after that Sunday morning I experienced a clarity and a energy that I have never experienced before in my life that I remember. And you meditate. I do cognitive, mental alertness. You pay attention. Oh, absolutely. It's, I'm just absolutely. And I journal it. Um, and uh, and this was just something that, you know, it's, it's almost like I wish because that clarity became the regular. I almost wish I could experience that again. You know what I mean? Going back and, and, and maybe that's not a good thing. It's a little addictive but uh, in, and that's the self testing that I've been doing for the last couple of days. One way you can. Yeah, let's hear it

Eric: 31:27 on your fourth day of your five day fast. That's what I experience now. It was the highest cognitive I have ever felt that you were going to tell me methamphetamines, but. Well, yeah, I'm just kidding. Don't do drugs. Kids self experiment there versus Beta Hydroxy butyrate molecule on the fourth day of a fast. No, I was like, yeah, I've got to do it fast. Even the fifth day, that cognitive and some people fast different. I mean I, it was like wow, this is amazing and she'll point where someone puts something in my drink. I mean I was just so cognitive and just didn't want to go to bed. I was just on fire, but that's awesome. And that felt really. It's almost like a runner's high if you've ever had that. I've only had it twice and all the racing and training, I've had it twice and I'm like, wow, I could float currently. Yeah, pretty neat.

Chad: 32:17 So don't give up. That's perfect. That is my message. Like you said, Eric, time is your friend. Just bear through it. Be with the process because when you come out on the other side it will be incredible. And I've heard it over and over again from your bio fitters, from people, friends that I know. I mean, I, I, nothing. I love nothing than I've. I've helped probably four or five of my close friends get on Ketogenic and uh, you know, it's a couple of days to a week of this Sa. This doesn't get better. I'm out. This is horrible. I feel like, you know, what are you doing? And then I get that text that's like, dude, this is incredible now. And that is so awesome. So hold on. Time is your friend and love it when you get on the other side. Just enjoy it and be present in that moment and, and it'll be awesome.

Chad: 33:17 So awesome. Anyway, thanks so much for bio hacking with us today, or no thanks, and I want to thank you for joining us on this quest for optimal fitness. If you are ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com or bio coaching on facebook and as a reminder, if we've benefited you anyway. If you liked this podcast, please consider going on itunes and leaving us a review and a five star rating. It really helps us get the word out. It helps us. It helps legitimize the podcast. We'd love for more people to hear these things and ultimately, if this has helped you in any way, the greatest compliment that you can give us is sharing the podcast with your friends and family, the one that you, the ones that you love the most, that need this information. Thank you so much for listening and until next time, stay keto. Speaker 4: 34:06 No.