Did you know that most modern ailments can be traced to inflammation? Eric is on a mission to eradicate chronic inflammation and keto nutrition is the key to that. In this episode, the guys talk some body-science behind inflammation, how diet and exercise make all the difference, and the mindset shift that needs to occur.
How inflammation can be your friend or your foe.
How does our diet interact with inflammation?
The omega Eric RUNS from!
Eric advocates for smoking (Ok, not really...)
How fat is a better fuel source EVEN when you're not in ketosis.
Beta and brain injuries (Eric's recent experience)
The magic of myokines (and the workout that gifts them to you!)
The doctors are starting to catch on!
Cucurmin, sulforaphane, cruciferous and more - the inflammation fighters!
As inflammation is at the root of most diseases, and the food we consume is at the root of most inflammation...it takes a mindset change to improve our lifestyles.
If you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at firstname.lastname@example.org.
Eric: 00:00 I am, if you gave me a a teaspoon or a tablespoon of sugar or some French fries, I'll take the table tablespoon of sugar, hands down. If you give me a cigarette or big deep fried Calamari or something, I probably smoked a cigarette. No, no, no. I know I, I, I'll, I'll go in the region.
Chad: 00:26 I am loving this conversation.
Eric: 00:27 This is lung cancer related. OK.
Chad: 00:32 They say a journey Begins with a single step or in my case, one last piece of bread.
Chad: 00:41 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 it would help me feel better. They call him the biohacker, but I call him parents. 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: 01:14 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, Eric gives us his crazy intense, I sleep in a bio chamber science-y knowledge and I break it down with my regular non crazy guy. Take as we explore the principles of Ketogenic and KPR performance training, whether you're just looking for a way to feel better or if you're an elite athlete looking for that edge. We're here to help. Welcome to the life in Ketosis podcast. And today we're talking about. It's a big one. Inflammation. This is a big episode, Right Eric? Weird. I think we're talking about inflammation. And, uh, first off, before we get into it, I mean this is, this is quite the topic because, and we're going to explain why this is a really important topic, but first off, let's, let's have a little bit of story time with Eric here. What, what's going on with you? What happened a week ago today?
Eric: 02:15 I don't remember. I'm still having issues with my memory actually. Now I got in a pretty bad traffic accident and I took a big major hit to the head. So I got a concussion. I got a good one and uh, still playing with my head quite a bit. If I know I'll get through this podcast, another maybe, I don't know.
Chad: 02:38 So, so if, if Eric answers one of my questions by talking about Purple Unicorns or something like that, just, uh, you know, give him some slack a little bit. Oh
Eric: 02:47 Yeah, man, I'm actually nervous because I didn't have good retention. Uh, this week and reading it all, I get a really bad headache so I really, I couldn't meet my wife. So like a no, she can't wait till I come back. We'll do our best. We postpone this.
Chad: 03:07 Maybe this was, maybe this is what will bring you back right back in the saddle, you know, you're just back back in your element. So anyway, let's, let's get talking about inflammation. Um, so talk to me why? I just want to get an overview of why are we worried about inflammation? What's, what's the point? What do we care about? Inflammation.
Eric: 03:27 Um, inflammation is either your friend or your phone. OK. So we have good inflammation and we have bad inflammation. All right, so you know, you've experienced good inflammation, you've had caught, you had bruises, you've, you've had an injury or tissue damage. All of a sudden, you know, white blood cells get called out to get out and repair it. OK? You've had fevers obviously. So that's your friend. That's the time when you want inflammation. And now and a lot of times we've talked about inflammation is bad, bad, bad, you know, but then we have the issue of the not so good inflammation, OK, so we're going to get into more of the chronic inflammation and that's the issue that we got to deal with. And of course I always go back to the Mitochondria and really get a, a, a functioning Mitochondria. OK, that's the root of everything.
Eric: 04:21 But with inflammation, it's kind of what's scary today is why is there so many illnesses and it's something that just baffles me and in my studies and my research is like 40, 50 years ago, six years ago, it wasn't so many illnesses, but now everything from diabetes to cardiovascular disease to Alzheimer's to depression and all these issues, you know, anxiety, you talk to anybody in anywhere, there's just so many issues. And I'm dealing with bio folders that have kind of a, you know, a big range of issues. And I'm like, wow, what is it? That's the thing we talked about before, silent inflammation, that's the killer. You don't feel it that chronic. The auto immune diseases, rheumatoid arthritis, we got fiber Myalgia, we've got all these itises out there. That's, that's, you know, an inflammation issue. I have arthritis, of course, you know, inflammation, bronchitis, bursitis. We go down the list. There's so many crones disease and etc. So inflammation is real. It'S real.
Chad: 05:24 So how do we differentiate between the good and the bad types of inflammation? I mean, that's how you started and you gave some examples, but what's going on? How is our body interacting with info or you know, what's happening inside our body, inflammation to happen in the good circumstances, under the bad circumstances?
Eric: 05:39 Well, what we have going on in our body is how are we producing what we call cytokines. Cytokines are, um, there's one released from adipose tissue from a lot of different shelves, so we have what we call the pro-inflammatory cytokines and we have the anti inflammatory cytokines. And the moSt, um, the ones that we deal with the most are with chronic inflammation. We're talking about is the, the tnf, that's a tumor necrosis factor. And then we have the, the nf kappa b, and then we have the ano, a rp three slamazonian that's nucleus related through gene expression, which is getting the genes to express some inflammatory pathways. And then we have the interleukin one and six 18. So there's a variety. Ok. So like I said, we have the pro cytokines were pro inflammatory. Then we have the cytokines that are anti inflammatory. So how, how do we start this inflammation route?
Eric: 06:41 That's probably what will be your next question. absolutely. What we're dealing with and through my studies and everything else is we have to avoid what's causing inflammation. Ok. Obviously we're going to talk about, you know, through nutrition obviously or, or, you know, a toxins out there, uh, oxidative stress through even working out too much and things like that. Stress, anxiety, all these play a role in inflammatory issues. Ok? And I think where I strongly relate to in the studies is nutrition oriented. You know, those are the pro inflammatory nutrition, I'm going to call it nutrition, but the foods that we're, we're eating are wreaking havoc in our bodies and initiating these pro inflammatory cytokines.
Chad: 07:31 So how do we, how do we approach an anti inflammatory diet in keto here. That's. But, but talk to me about that. Why, what, you know, how does our diet interact with the inflammation?
Eric: 07:45 That's the biggest thing, and I really believe this is my opinion of course, but I think one of the biggest culprits that I have dealt with that I think is out there for, of course we have sugar, but more than anything is it's the omega six vegetable oils and I have to go with that and I've done quite a bit of research and read books on it and a lot of you out there have to. And these are your canola, your soy bean oil is, you know, even back to corn oil. I mean we don't use that anymore, but bachelor, safflower and everything. It says it's not high oleic. Ok, you're dealing with that polyunsaturated fat that is very toxic. Ok, and what happens when in the ratio that we've talked about before, our consumption, when you look at our illnesses from the last 50 years, diabetes and everything else, all these inflammatory illnesses are coming really from how we're we're eating and our biggest increase and there's a study that I pulled up a a a weeks ago or a month ago and it, it really shows when you have your ratio of omega six is that you're getting from those vegetable oils and the worst of course is deep fried foods.
Eric: 09:02 Anybody, I mean it's really, you know, I can go into the details of what it does to you, but more than anything, our ratios have really changed. We would probably be a one two to one ratio, one to one ratio. Omega [inaudible] versus omega three are pro inflammatory, omega six fatty acids. Then we have our anti inflammatory omega three fish oil, krill and those fatty acids. Dha and epa we've talked about, but our ratios, there's some people have 20 to 30 to one ratio of omega six and you literally just oxidizing your phospho lipids in your cell membranes. You are just creating havoc as far as inflammatory cytokines. You're just sending them out and you don't even feel it, but then all of a sudden you start having these, these autoimmune diseases, these other illnesses, and you're like, where's this coming from? And I am. If you gave me a, a teaspoon, a tablespoon of sugar or some french fries, I'll take the tablespoon of sugar.
Eric: 10:04 Hands down. If you give me a cigarette or big deep fried calamari or something, I probably smoked a cigarette. No and no, no. I know I, I, I'll, I'll go in. The reason that I can only is lung cancer related. Ok? And it doesn't. It doesn't recap it on your endothelial cells in your arteries. Ok? Constriction, like deep fried omega six, canola oil or peanut fatty-acid, peanut oil or whatever does it his way longer lasting as far as a deficiency than a cigarette. And I'm going to have a kid smoking at all, but I'm just telling you if I. That's how I, I run from omega 6's. It's the point. You go into a restaurant and just ask them if their olive oil is made with canola oil because they do it. you got to ask those questions, but I don't teach it real hard tonight or coach it because it's baby steps to get you in a few months and then I'm coming after you or three months I'm coming after you for those omega sixes and, and I, you know, I have two knee replacements that needed to be done and I, I have no articular cartilage left at all, but I really believe in all the foods that I've, that I've reduced completely besides sugar is the omega sixes.
Eric: 11:33 I mean mayonnaise, canola oil, soybean oil, everything has got it in their ranch dressing like my wife. I had been preaching to her about omega sixes forever and she ignores me because she says, don't take my ranch away. Stop stressing results from that. And I believe it's an anti-inflammatory. So what we're working on are, are they pro those cytokines that you are going to hit those pro inflammatory pathways. Ok.
Chad: 12:03 I have so many ideas running through my brain for, for youtube channel right now. Just what will eric go for it and just, you know, one there's a french fry and a cigarette and we just show him. Go for the cigarette. I mean this is, this is just gold right here.
Eric: 12:21 The food to be eating, you need to get away from all those that you know, cause those kinds of foods because if they're rancid oils or even worse, even omega three fish oil, if it's rancid or oxidized has been in heat. You have the same effect. It's going to oxidize and that phospholipid and could create the havoc. But of course, you know, we want those omega threes very anti inflammatory. The da is going to go to the brain. Remember the brain's 50 percent weight of fat and 30, 40 percent of that is omega. Three and half of that. It's a polyunsaturated fat and then half of that would be omega three, dha. So that's how vital a base. Like, I don't want to eat fat. What? You don't? WHy? Because that's what you need.
Chad: 13:07 I feel like I feel like we're having the wrong conversation in the world today because, and this is what, this is kind of what corporate America or the, you know, the government coupled with the food industry kind of did to us when they labeled fat bad. Right? And right now people are starting to acknowledge like that newspaper. I mean we put out a q-tip in a couple. Was it wall street journal or was it New York times? If maybe she just. It was wall street the. So I was really excited. Yeah. So on the wall street journal they're having conversation of is fat good? Right. So that's cool. I'm glad that the conversation is going that direction, but it almost seems like we're, we're having. Maybe that's a baby step to the right conversation, right? Because ultimately the conversation we should be having is what kinds of fat are we eating?
Eric: 13:54 Right? And, and are healthy and everybody's running from the saturated fat, which we want that because I mean fat as far as your body or your energy source. I mean, you know, when that, you know, when you take that dietary fat in and uh, kyla microns, you're gonna take that as a triglycerides around to yourselves and you're not, it's a great energy source. It's a fantastic tool for the heart, the heart and loves fatty acids the rest of your body, except for the brain. Of course you can't use it, but everything else loves it. It's, it gives you that stability in your cellular membranes were going to get our cholesterol,
Eric: 14:29 you know, it talked about cholesterol and in the cellular membrane and now we got to get a good balance of those. Um, I'll make a sexist, omega threes in there that the ipa, it's all part of it. I still get people say, eric, should I be eating so much fat and I'm please fat is your friend. And, and now I'm getting to say, hey, I really love my fat,
Eric: 14:54 I love my butter. They're realizing this is, this is a component ancestrally that we were to consume and it's meant to be there.
Chad: 15:02 Let's talk about that a little bit. What, what are we getting through those fats? What's happening and how is it rebalancing? I mean you're talking about the, you know, the balance between omega threes and omega sixes sometimes way, way out of whack. When we go to a ketogenic diet, obviously we're eating a lot of good fat, so that's a pretty obvious answer dutch had, but what I'm really going for is what starts to happen within our bodies with, with our fats. Then balancing out and then how does that relate to that in inflammation? Inflammation.
Eric: 15:39 The neatest part about is that fats that we're consuming. Ok, the dietary fat let's call that were actually converting that to the beta hydroxybutyrate molecule. Not all of it because the fatty acids and those kind of micro still gonna take triglycerides and deliver them to your heart and your muscle tissues and things like that. But most of the bulk of it's going to be made into the beta hydroxy acid molecule. Ok? So that's the whole benefit of taking in the fat. If you did not go ketosis and we'll say you had a hundred carbs a day, which didn't give you in ketosis, so you weren't producing beta, but you're definitely got more fatty acids coming in, that's fine. I mean, you're still going to be delivering those fatty acids as a fuel source. It's a better fuel source. Ok? You're going to get about a hundred and 28 atp versus a few atp from glucose.
Eric: 16:30 Ok? So it's what it packs away more energy production, ok? And it's beta oxidation. It's cleaner, it's a cleaner fuel, it's it, it, it just burns better. But when you converted to beta the ketone, that's where you get all the therapeutic value. That's real energy because you're going to get that extra electron in there. The adh, which I won't go into detail, but you're actually producing. When you get that beta into your interior, a mitochondria, ok? Through the krebs cycle until electrotransport chain, that's where. That's where all the effectiveness, the happiness comes from. That's where the magic and magic, that's the magic because what we're doing where lessening the reactive oxygen species, ok, we are lowering the free radicals. Those are promoters of information, right? And people don't realize it. It's like there's this injury I've got is inflammation of the brain. That's Why I'm not thinking too good. I'm not, I'm not real clear at all and I can feel it. But I'm saying, all right, I'm not getting glucose up there because I'm not eating enough.
Eric: 17:41 I hope someone makes a comment to be honest. Like eric, you're a wackadoo. But what's interesting, I've increased my beta ok, and I've actually done a little more cause. Remember in, in, in brain trauma injury, ok, dramatic. You know, you really have a deficit of glucose uptake. Ok? And that's part of the prominent and battles and whatever. They really get the lactaid out there in the battlefield because they gotta get some [inaudible] you're astrocytes will produce lactate and give it to the neuron. Ok, you got 91 more time. Uh, amount of astrocytes. I don't get off subject here, but the reason being is that lactate, we'll get to the neurons and if you got fast acting neurons transmission, then lactate is fantastic. What am I trying to do now? I'm taking exogenous to increase my beta to the brain because I want healing. I want less free radicals.
Eric: 18:36 I want energy up there. So. And I told the doctor, that's what I'm going to do, how I'm going to increase my baritone is like, what? What are you talking about? And I'm going to explain this to you. And he's like, yeah, no thanks. Because they're used to lactate, which is fantastic for brain trauma. Ok? But those out, they're in ketosis or shoot member, you've got a little backup there. So. And I took a real bad hit to the head and concussion and I'm really counting on the beta to come through for me and yeah, and we do. And so that's going to reduce the inflammation because you have less free radicals and you a lot of energy going.
Chad: 19:10 Yeah, no, that's great. So equally as important as diet in your coaching and especially your high performance coaching is movement, right? what are we looking at with inflammation when we talk about movement, exercise, all of that.
Eric: 19:29 Ok? You know, everybody knows out there. Well those are coach. I am a high intensity guy. Ok? I want that high intensity cardio and I teach it, but I want, I mix it with muscle fatiguing type works out mixed together. Why? Because remember, we produce two types of cytokines, right? Ok? But the neat part about it is through high intensity, through muscle adaptation, muscle fatigue, we create another cytokine. All right? A good side of king. It's aCtually your muscle is like at endocrine, it secretes a hormone and this is, it's fantastic. And I remember really talked about before, but it's called the word they've given is what we call myokines. Ok? So through that kind of movement, you're actually increasing myokines. These are anti inflammatory cytokines, ok? Only through that type of workout. Ok? Where are you going to push it? Not just not just the cardio portion, but we're actually going to throw down on the muscle fatigue.
Eric: 20:31 Because remember, when you got more of that, you're going to have more protein synthesis, more new muscle synthesis. You're gonna have more of myokines. All right. And I think we probably should do a podcast on because that's my whole lot of my philosophy behind my coaching is I'm producing myokines. It's fast and it's furious as I can and now they're realizing through cardio rehab and everything else, they're like, oh my gosh, I mean I can produce these interleukins that are anti inflammatory and it's, it's been around a while, but that's why I've adapted a lot of my work. That philosophy is because I can get more power out of you. I'm going to get more stroke volume. I can go into detail. Um, I'm going to get more breakdown. I'm going to get you up to a higher level of V02 lactate, everything else. But let me make something miles.
Chad: 21:20 Yes. Let me make something clear that I think, think you're saying, and you can correct me if I'm wrong, but you're saying with high intensity interval training, yes. This is the type that allows us to release these types of microbes. and so we're not saying all types of exercise and massive amounts of new types of exercises, we'll do this. In fact, they can actually do the opposite way too much, too much exercise can increase your inflammation.
Eric: 21:47 exactly. And so what happens, you're actually going to release a even become more insulin sensitive with this kind of my ok. And so you're going to actually release more fat, a assets from the adipose tissue to be used in generators energy. And of course we have the beta issue involved there. So it's, it's, it's like magic actually, you know, and a lot of people don't pay attention to that and a lot of people don't know about it, but that's what we're trying to do.
Eric: 22:15 And it's just getting the, the, the effects of that. And the benefit is fantastic. So you started out by talking about the, the inflammation that plagues our just our society today. I think we've gotten there in a roundabout way, but how are we going to fix this problem? I really education, I really feel that the ketosis movement is getting bigger and bigger. It's getting huge. And, and I, I went to that conference and maybe we should have episode on it, but I went to the low carb conference and what was exciting about that noise? There's 300 attendees and there was 50 to 60 doctors there, five or six cardiologists there, and listening to their questions that they ask and the qa, I would say, wow, these guys are really trying. They're trying to say, hey, I need this for my patients. I need to start adapting some of this for the diabetics, the issues that people have.
Eric: 23:23 And I was just dumbfounded. Excitement is progressing before the scientists to limit it, to just keep growing and growing and more testing, more clinical studies. I hope we're going to come out. Um, I know nih has has reduced their funding so we don't have, we don't have a lot of money out there besides pharmaceutical companies, but they're not getting behind it.
Chad: 24:02 That's what I was going to say. It's interesting that you went that direction. When I asked that question, talking about these doctors and stuff that are looking into this for their patients, it's going to have to be a mindset change. It's not a matter of, hey, do this, do this, do this. We need to change the way we look at inflammation because right now we look at it and go, oh, I've got a pill for that exact. Pharma's got a pill for that.
Chad: 24:27 And that's, I mean, that's with most things. Right? And that's how, that's kind of how we went into. I mean, fifties, sixties. That's where we went. Right? Right. And um, but now we're going to need to make a shift to where we really take a hard look at our diet and what we're putting into our bodies because our bodies are going to perform in our bodies do, perform end result to what we're putting into that thing
Eric: 24:51 and nobody and everybody knows that the pill is just going to correct, you know, work on the symptom a little bit and not, not the causal effect.
Chad: 25:00 And it'll work on the symptoms and then add eight more side effects with one thing.
Eric: 25:06 And I was at the conference and in listening to these doctors, what was exciting about it is not so much that the doctors, that's exciting.
Eric: 25:14 It's obviously the patients asking them about it and they have no choice now because they can't answer the questions, you know, and they're not looking too good. So they have to make a stand, right? They have to go either way. They have to be able to tell their patients, yes, that's good. Keep doing that, or no, I'd advise against that and there's a movement out there and I should next time on the podcast, I'll put a link up there because if you want to change the world real quick, you want to change this to where our dietary guidelines are going to have to be changed. And there's a movement of getting that and it's by nina. It's exciting because if we can get the usa, the dietary guidelines that finally said, ok, tell me what we're doing wrong. If we need to incorporate more fat, burning the carbs down, bring it to us and they're willing to entertain that.
Eric: 26:03 And once they change that, then the doctors can say, hey, I'm not going out on a limb here, I'm not going to get sued because they go against that. There's a chance that, you know, they have a liability issue and some doctors are afraid to rock the boat there.
Chad: 26:17 Well, it's scary. Tort is a big deal in the rates mean that's everything. So that's pretty incredible. So anything else you want to make sure our people know about inflammation and keto,
Eric: 26:33 Just you know you especially your anti-inflammatory foods. Of course, you know a cute carmen, which I'm a big fan of. And of course your omega threes and a gamma tocopherol is good. There's a lot of other things out there on antioxidants. You know, you want to beef up a little bit here, cruciferous vegetables, your blueberries, things like that. I'm coaching on a big, huge fan of sulforaphane from broccoli sprouts, which we're actually coming out with that as a supplement, which I'm excited about, but you gotta focus on those and exercise movement, movement, movement, and stay away from those omega 6's. And once we get your body composition down, of course that's a huge metabolic syndrome issue we're trying to do is avoid that high insulin spiking acos. Ok? And which leads to metabolic syndrome, which leads to pre-diabetic, diabetic too. There's one very inflammatory issues that we've got to deal with right away. Of course that lead to cardiovascular disease and it just snowballs. Ok. And so it's exciting field and I. It was good to talk about it
Chad: 27:38 and it goes that that snowballing goes quicker than you think. It goes quick before you know it, your, your type two diabetic and going into it.
Eric: 27:47 Remember that ad a post, the adipose tissue we call the visceral fat. That's a big release of those pro-inflammatory cytokines that we we need to knock out.
Chad: 27:59 Yes. Well this is. This is fascinating. Thank you so much for biohacking with us today, eric, where you showed up a hundred and 20 percent is not so funny when people talk about showing up more than a hundred percent, it's like hundred percent. If you show up hundred percent these days, that's like you just phoned it in and just remember this area,
Eric: 28:18 biomarkers, we look at it like c-reactive protein and there's, there's, there's, you know, homocysteine and there's other biomarkers that we look at. A set of data sedimentation rate is very important too for inflammation, but we'll go. We'll talk about that another time.
Chad: 28:33 Yeah. We need to do more episodes on, on biomarkers that we're looking at with your high performance clients also. So 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. Also, if this podcast has helped you out at all or entertained you, we encourage you to consider going on itunes, leaving us a five star rating and a review telling people what you like about the podcast, what you've gotten out of it. Um, any of those things are super helpful for us to reach more people because that's what we're trying to do here is reach as many people as we can with really valuable information. And finally, the greatest compliment you can give us is sharing this podcast With your loved ones, your friends, and your family who need this information.
Chad: 29:21 Thank you so much for listening and stay keto.