5/9/18 E37 Ketosis and the Heart: Connecting to your Heart Rate

Listeners to the podcast know that Eric is big on having his clients monitor their heart rate during exercise (and Eric himself monitors his heart rate pretty much all the time..). So today Chad wants to know more about the reasons behind it, how being connected to your heart rate can improve your performance, and what ketosis has to do with it.

All about the thresholds.

How a heart rate monitor increases your mindfulness during exercise.

What are we looking for with our heart rate?

The importance of the heart rate DROP.

Use the lactate!

Perceived effort vs actual effort.

How does ketosis affect your heart rate?

And how 'bout more ATP and less free radicals?

Get to know your heart rate! It's one of those things that we often take for granted, but as we begin to understand more of how our heart works (and how it works even better on keto) we can improve our workouts AND lifestyle!

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, or submit a question on www.lifeinketosispodcast.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.

Transcript:

Chad: 00:00 I'm just trying to, I'm trying to imagine the scene here, what, what would be going through my head that if I saw eric and I didn't know who he was or what it was all about on the side of the road, stopping on his bike as fast as he can, jumping off with pee, running down his leg and pricking himself to figure out what's going on with his lactate. I mean that's a pretty funny pictures.

Eric: 00:21 Hard because I got an alcohol swab and I got to get the second drop and my bike's leaning on me and everything bouncing on the seat or the tribe bars and I'm sweating and I'm shaking because I'm in. I'm in an anaerobic threshold. I'm going anaerobic. OK, and should I try to get. My wife has said, well, just meet me at this corner because I'm doing a five point seven, two mile involved, and she's like, no, I am not parking there waiting for you to run to your bike and prick you and then test your lactate. She goes, I, I'm done. I'm done with that stuff.

Chad: 00:53 They say a Journey begins with a single step, or in my case, one less piece of bread.

Chad: 01:02 My name is Chad and 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 them 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: 01:36 Hello everyone. My name is Chad and this is my quest to achieving optimal performance with the man that can get me there. The biohacker himself. Mr Eric Bischof. Every episode. Eric gives us his crazy intense. I were five to six different heart rate monitors at one time, science-y knowledge, and I break it down with my regular non crazy guy. Take as we explore the principles of ketogenics 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 you can guess it. We're talking about heart rate monitoring. Eric, tell us how. How important is, is monitoring our heart rate?

Eric: 02:26 Everything we do, if we're training OK or working out or exercising where we're trying to kind of maintain a threshold. OK? So if you're an elite athlete athlete, you're going to go for your functional threshold power, OK? Well you're going to go for your lactate power. You're going to go for your heart rate, OK output. So everything, when you're dealing with that type of competitiveness, you're dealing with thresholds, OK? Vo2 threshold. As you know the, the key, they, you, it's like, you know, the name of the game is getting the edge. OK? It's like, you know, Lance Armstrong, the hermatocrit trying to blood doping, he'd get more oxygen, get up, get more to the cells, into the Mitochondria, you know, et cetera. So there's, there's always a threshold that you're trying to obtain regular fitness quest that people just to get in good health, good cardio, still heart rate monitor is fantastic because you're not going to be testing your lactate in the gym like, like I do. OK. You're going to be the easiest. And the probably the most least expensive would be one of the best is his heart rate monitoring.

Chad: 03:39 Yeah. Yeah. That's one thing that we talked about and you taught me this, um, in the beginning of our time working together and uh, you really got me to watch my heart rate, watch how my heart reacts to certain things. Um, even as far as wearing a heart rate monitor throughout the day, it's pretty cool. I mean, we, we, most of us conveniently have a heart rate monitor with us. Not all of them are as accurate as we would like them to be. Curious one. Yeah. That one I have. My Apple Watch has one and it's close. I've heard the three is better than the two. It have the two in the two's. Not that great. I've worn. I've worn a couple of other monitors with it that I think are more accurate with the chest strap, right? That read a little bit different, but when I started to notice over a little bit of time in my workouts, after you taught me this, I really started to notice that I a in the beginning or, or through my whole life, I had no idea what my heart was doing.

Chad: 04:43 OK. I'm going to just, I just do what you do, exercise, breathing hard, you sweat, you walk away, tired, and that's how you measure whether or not you had a good workout. And we're going to talk a little bit about that. You call it perceived effort, right? Um, and, and that often differs from what our heart is actually doing. The other thing, the other thing is it made me incredibly more mindful of my workout. Um, it made me more and it made my mind more engaged in my workout and I actually really enjoyed that because up until that point I had always been taught like try to distract yourself as much as possible during a workout so that you don't pay any attention to the pain, you know what I mean? And um, and that's, that was my goal through music, through television, through you know, thoughts or whatever, and I just found especially our runs on, on Y mountain, when we would constantly watch our heart rate and it just doing engage me more and I enjoyed the process more rather than it being something that I just had to get through.

Chad: 05:48 So I think there's a few benefits to this. If you're high performance, obviously you're looking for those thresholds and you're working towards certain thresholds, but if you're just training or exercising to stay fit and stay feeling good and healthy, it makes you more mindful of those times and guy you could possibly help you enjoy those times a little bit more. That's why I wanted to talk about this topic and this is a topic that I brought to you and said, hey, can we do this? Because I really think it's important for people to get in touch with their, their heart. The heart is also another thing in the body that how that operates completely through our subconscious. Um, we don't have to think about our heart beating, you know, we don't have to think, OK, beat, beat, beat. And so it's, it's something that if we want to be more connected to our bodies, which keeps ketosis and KPR and all of that is all about being more in touch with what our body's doing, um, then we have to be conscious about. We have to find ways to be conscious about it. So that's what this conversation is going to be about. Yes. That's great. So what is the, I love that you said that the heart rate is one of the easiest and best way is to monitor what our body is going through during an exercise. Can you talk about what types of things we're looking for in our heart rate? Um, to know what's happening inside our body while we're exercising or training.

Eric: 07:14 Um, those that I coach, um, a, they all know I'm a big heart rate monitor guy from the very beginning, back in the eighties. I've always been attracted to, to the heart rate. And there is those who are out there just say, hey, I don't like numbers. Yeah, yeah. I don't have to fail to numbers. Well sure. We don't like to be held to numbers, but like you'll use the word. I used the word accountable. That's one fantastic thing. And you use the other word engaged and it does, it makes it more of a challenge in you actually follow procedure better. So every new biofitter that I coach in their first emails, they get, they get four. And one of those emails is my email on a heart monitor chain. They're coming right out of the gate, get a heart rate monitor. If I'm coaching you, I want a heart rate monitor on you.

Eric: 08:07 And I explained to him why I'm an advocate of that. And so what we're, what we're trying to do is say, Hey, I, I can design your workout to whatever your goals are. I don't care if you want to be an elite podium finisher or you're just need to run your first 5k triathlon or whatever. Then I'm gonna teach you about your heart, OK? Because I want you to connect to that Oregon because cardiovascular disease is the number one killer. All right? So then like you said, you learned to appreciate that you have some viable Oregon. They're working on your behalf and now you see it operating and you start to learn. You know how it operates at certain levels, at certain thresholds. And I, and I coach you through these thresholds as you get stronger and you more adaptive. But what of course goes along with heart rate.

Eric: 08:59 All right? You got stroke output, blend, stroke output. All right, you got to have oxygen getting to the muscles, to the Mitochondria, to the sales, and you've got to develop certain energy pathways to be manipulated at a certain heart rate. So now you know when you're at this highway, you say, I'm, I'm phosphocreatine pathway, I'm lactate, I'm oxidative phosphorylation, which means you're in your mitochondria, Bernie and energy. So I actually teach and coach by that method because I can make you stronger, faster, better, um, by, by manipulating and tweaking these energy pathways with your heart rate.

Chad: 09:37 And the heart rate is the sign that tells you where we're at.

Eric: 09:41 I can get like myself, I will actually train you others by your heart rate. But then there's times I will when I trained myself, I have my heart rate monitor on every time and now I can correlate that with if I'm on a bike and I'm doing my intervals, I will actually write and illustrate. I'll jump off my bike. I mean I'm busting quick getting my, my kid out and I'm tricking myself. I'm getting my lactate testing. I'm testing my action without lactate threshold. So I'm running a high heart rate to be in lactate, which we've talked about that pathway. The anaerobic glycolysis, that's your lactate. So I'm actually using my heart rate to correlate with my lactate production with the length and the speed of that interval myself stronger.

Chad: 10:25 I'm just trying to. I'm trying to imagine the scene here and what would be going through my head if I saw eric and I didn't know who he was or what it was all about on the side of the road. Stopping on his bike as fast as he can, jumping off with pee, running down his leg and, and critiquing himself to feel what's going on with his legs. Eight, that's a pretty funny pictures.

Eric: 10:47 Hard because I got an alcohol swab it and I got to get the second drop in my bike's leaning. I mean everything's balancing on the seat or the try bars and I'm sweating and I'm shaking because I'm in. I'm in an anaerobic threshold. I'm, I'm going in roll back. OK. So I tried to get my wife so we'll just meet me at this corner because I'm doing a five point two mile intervals and she's like, no, I am not parking there waiting for you to run to your bike and prick you. Lactation was I, I'm done, I'm done with that. I'll do it myself.

Chad: 11:21 that is just too funny. I'm pretty sure I would assume that you're a drug addict or something like that and just a community to fix the minute, see

Eric: 11:29 that lactate and  now their threshold to, to keep you accountable. It's another besides heart rate and of course heart rate is fantastic because now I can correlate what heart rate I imagine at that speed, that distance and that lactate production and I need to get the lactate lower to produce at that same speed, that heart rate. So it's all part that's all part of training, you know? And that's why the heart rates so nice. It really is. It's, it's convenient too.

Chad: 11:58 We've alluded to it and we've kind of danced around it, but can you talk about why you say a heart rate? Our heart rate keeps us accountable. Yeah.

Eric: 12:06 And I have coach, uh, I've taught cycling and for three years or so, I have thousands of heart rates. Everyone, all 25 in my class have a heart rate monitor on and I actually keep all their records and I actually compare. I sat there and Max up their average up and then of course we were monitoring their drops. So what I'm after we've talked about is I can get you to Max your heart rate down, but what I'm really interested in all those are the coaching in and I've looked at thousands of these issues and how to increase your drops. So I give a two minute and a one minute drop. Anybody at coach, they know this. I want to see your two minute drop and unless you get one minute drop, but I am concerned, you know, I'm sure your production. I'm here coaching you, right? But I'm also want that heart really struck. I want to make you healthy. I can see how much strong like your so I can see how much stronger your heart's getting through training. By seeing how fast you recover. Those drops go down and it gets you to the 60 percentile. That's where I'm aiming for you

Chad: 13:14 to be clear. When you say drop, it's, it's no, you're fine, but it's basically going from anywhere from 98 percent to a hundred percent heart rate. And how quickly as soon as you stop you freeze, freeze. How long does it take for your heart rate to get down into about a 60 percent.

Eric: 13:34 And I can give. I can get you there in two minutes. OK. Then I'm happy. Um, and then getting some, the ones I've been trading for a long time, they're dropping to that in one minute. Yeah, mine's, my drop is easily. And a lot of cardiologists say, Hey, I want to test you for four or five minutes on the treadmill and I want you to drop under a hundred beats per minute. But where are you at when you start that? Two minute or five minute. OK. Are you at a 70 percent and 80 percent of your baseline? I want you to read

Chad: 14:06 for you white coat syndrome. It would be at like a 130.

Eric: 14:12 They never dropped in, in my drops have really, really, really, really good. I mean, I have a real low base, but lately I'm trying to put my finger on it.

Eric: 14:24 I'm not dropping like I used to and I test my jobs once or twice a week. So I've been testing on our body throw downs that we do in the bile fitters. I'm even in college static type of body weight workouts. We do the drops your heart rate through cycling and running and all that. I'm doing it through the workouts. High intensity drops are up, they're not dropping in the sixties. And I'm like, OK, what's going on? So I'll figure it out.

Chad: 14:52 So heart rate threshold and lactate threshold aren't the only thresholds that you want to measure, especially in elite athletes. Can you talk about some of these items?

Eric: 15:02 VO2, Does oxygen output you have, but I got to hook you up on a treadmill and you, um, and I trained. You've seen pictures of me and I'm training with a oxygen, a debit and deficit by raising the altitude up.

Eric: 15:16 And so that's going to give me a little more vo to little more threshold, you know, and oxygen output. So I'm trying to write, you know, train at high altitude and then you get to a low altitude, you've got more basically more oxygen. So that threshold is good. Um, and those are the ones you can do. And wattage on a bike, you have a water meter I have on my bike where I can actually test the power output to the pedals. So I can say all right, at a 200 or something, watts, I met this heart rate. I'm at this much lactate. And then there's a testing where we call it the functional threshold power. OK? Is testing how much lactate you're producing as you raise your power output. Some go every 25 or 30 and you know, there's different intervals. OK, I do a 15 minute lactate interval on the bike.

Eric: 16:06 I tested my wattage, I like the longer some, we'll just do a climbing one or interval one. You know when people do running 1500 meters, that can do that. But lactate is, you know, that's what you're producing. OK? Anaerobically, OK. So no oxygen. So you're, you're taking glycogen and you're, you're creating that lactate and getting to the Cori cycle to recycle it, to come back and create more lactate threshold. You want it, you want to be strong at producing lactose or a lactate thresholds that gives you more power. So not if you're in a nice, you know, a endurance ride, you can throw a lactate down when you want to climb a hill or you want to challenge somebody, but a lot of that you'd want to maintain your Mitochondria pathway, which is Beta oxidation, ketones. And remember that, that one podcast I'm trying to prove that I can actually go lactate and use utilizing a higher high intensity by using ketones. And they say you can't, but I'm proven it slowly that I can get up to 85, 90 percent and I have to be using some other sub might. GLYCOGEN is depleted.

Chad: 17:13 That's don't ever tell Eric, he can't do something.

Eric: 17:22 I'm not obsessed with that. beta molecule. I'm really not be straight. And your wife leaves you over that

Chad: 17:33 you've brought up, um, intervals a lot. Yeah. And myself having the opportunity to train with you, everything is intervals, everything, everything is. Can you talk about the, the benefits of essentially what an interval is, bring that heart rate up to a certain  percentage as high as you can and then dropping it back down and then bring it back up again. And there's different levels. There's different amounts of intervals, all of that kind of stuff. But what does that benefit of taking it up and down and up and down.

Eric: 18:04 It's high intensity guy, but I'm also very strict about recovery and very strict about good endurance training, Mitochondria type of um, uh, energy output. But I really liked the high intensity for, for cardiac, for um, for Ketosis, for inflammation. And there's a lot of go into the depths of high intensity is how beneficial it is. OK? But on intervals I like to work different interval patterns for people because we always have a habit of becoming adapted to something. And I say adaptation is key to everything. All right? So I'm trying to adapt different interval time, different space in between those intervals. You going to hold your heart rate for a certain length of time, but it changes because w, you know, w when I train athletes in their ration, of course I will actually create a course. It's identical to what they're basing that hill that downhill because I want you to emulate that because I want you adapted muscle adaptation, your heart, your cardio output, your video to your lactate at those certain times, and I'm a big believer in adaptation,

Chad: 19:14 which is naturally going to a course is naturally going to be an interval, right? There's no course that is the exact same grade the entire time.

Eric: 19:24 You make a good point like Arizona ironman or flooded some of the flat iron mans. You would say, OK, that's gotta. Be Easy because there's no hills, but when they take the overall ironman times, those who are racing the hilly course, you know some hilly courses that aren't just flat, they end up with a better time than on the flat because you're locked into one muscle fiber units that's keeping the same wattage and the same. There's nothing different. You're using the same muscle tissue over four or five hours. That's a long time to fatigue, at least with heels and down. You're changing it up so your muscles are adapting to to to to a certain resistances, and that's why I really thought muscle adaptation.

Chad: 20:07 Sorry, I sidetracked you a little bit. So the the why is it, why is it healthy or what? What? How do we get more power out of the intervals?

Eric: 20:16 I'm increasing your VO2 obviously by increasing your heart rate, so your output is going higher, so obviously you're going to adapt to that output. All right? You're going to learn that energy source you're using at the higher intensity is lactate. You're gonna go phospho creatine for the first, you know, 20 seconds or so or 10. It depends, but if you're taking creatine and you've got a good supply of creatine phosphate in that cell, the Cytoplasm, you're going to recycle that to the what we call atp gets used. ADP robs a phosphate from that creatine and now you have more ATP, so that doesn't last very long, but you use it all the time. You're moving your leg right now for creating, OK? Then you're going to jump into that lactic. Get your body to learn how to take that lactate. OK, utilize it by ruby to lactate.

Eric: 21:06 Remember we have hydrogen ions. I gotta get clear. That's what the burden is. The more you do that and you go up, you go down to the lobby. Now I'm. You're going to get your Cori Cycle. That takes that lactate out. [inaudible] lactate is good. It's energy. You going to recycle through the Cori Cycle, bring psycho, bring it back in. That glucose is going to come back and you're gonna. Turn into lactate again. All right? She got to do that a lot because you're only getting to ADP, but if you went through the Mitochondria are going to get 32, but since you're not using oxygen, you have to go lactate. So I'm increasing that. You're getting stronger and stronger, and now you're going to have more output. You're going to go longer, and that's what I've been doing is saying, hey, my lactate can't go this long, so I had to be using some other energy substrate.

Eric: 21:52 I gotta be bouncing over into the Mitochondria a little bit. So you never usually just one at a time. It's all of them getting combined to certain times. And how does the heart tell you that you can't read it anymore? No, I know when I'm going lactate is if I use 90 percent and above it, there's a lot of rule of thumbs out there. OK. If you're in the red, it was classified red. It's a 90 to a hundred percent heart rate. Your hundred per hundred percent heart rates. Your Max OK? Mine technically just 1:58. But since I'm in pretty good shape I can raise mine up a few bumps. OK. I've got A. Even Austin, she really cranked it out and then I bumped her up for heart rates above her, her Max. So that's what it's doing is you know, by your oxygen and your heart rate at that certain output, you know you're in lactate.

Eric: 22:44 OK? Cause you, you can't hold onto it real long. I mean nine minutes. I mean, you could, you could keep going, but sooner or later you're going to be forced into a different energy pathway like mitochondria because you can't. You've exhausted your lactate creatines exhausted and under eight, maybe nine minutes of 90 to 100 percent. That sounds grueling. Did that test from my class and I've done the longer I showed them that for 35 minutes I helped 100 percent heart rate for 35 minutes straight, but I'm saying, look, I didn't have all lactate, but I'm holding the heart rate, but you didn't get to see my power wattage. It obviously would have to be dropping the heart rates hanging on our phones because the body has to do more work to keep that heart rate your fatigue and you don't have lactate to keep that high intensity right there, but I'm believing if I could keep the wattage up, then obviously I'm bringing in Mitochondria substrate and bringing it from. That's be ketones. So let's talk about perceived effort versus actual numbers. Been there. I've been there, I tried it, I failed at it.

Chad: 23:58 So tell me what that means. What does it mean to have to go off of perceived effort or go or go off the actual heart rate's

Eric: 24:05 There's two camps out there, more than two camps, but said, hey, I don't like numbers. I don't want to be stuck to a heart rate monitor. All right, what if I'm sick, I'm going to have a few beats out. And I'd been through it all, sickness, colds, um, heat 100 degrees with 90 percent humidity. And I've been through, you know, monitoring my heart rate to see is it really jacked up a little bit because of the heat, et cetera. I that. Well, let me go and perceived effort. So one season I said, all right, I'm going to dump the heart rate. And sometimes it's hard having a heart rate because it holds you accountable. Sometimes I don't want to know.

Eric: 24:39 So I literally trained the whole season and I worked really hard to really feeling my, it's perceived is how much VO2 you know, what you're breathing ratio is OK, and what you're feeling in your legs if you're getting your lactate, you know, getting some high hydrogen ions, OK. That burden. And I would test myself constantly, I would take a heart rate monitor out there and I said, OK, I'm at 95 percent, I know I am and I look at my heart way and I'm like, are you kidding? 80 nine serious. And it just, sometimes I get lucky and sometimes I didn't. And I'm going by how I'm breathing, I'm chewing my gum. I mean I know all these little fat, how much sweat is coming off my face. And you know how soon it starts to drop it didn't, it didn't. You know, there's guys who can do it.

Eric: 25:24 I'm not saying there isn't, but I overall, if I'm coaching people, do you think I'm going to have a harder time coaching, perceived effort, heart monitor, get tired. I mean I have people, I have people fill in, people cycling in a class and their makeup is not running, you know, and I'm looking like a, you know, and I, I make everyone wear a heart monitor when they come in, they got to put one on top off, take it off. I'm going to make sure that sweat is going to take it off. I'm not pounding people, but if you're, if you're running, if you say you're at 100, you know I'm working hard, but you're talking to somebody next to you, you're really not working out that heart and the heart rate. And I've had people say, hey, I don't, I don't know where my heart rate monitor today.

Eric: 26:11 And I said, fine, that's your call. If you're not feeling good or whatever. No, don't worry. You don't have to worry. But they all did because every time I put it on, I don't want to be the last one in class up there on that board because they're, they're up on the board there. It makes you a low accountable. You'll want to push yourself a little bit out of bed at 4:30 in the morning to come to my class that you're going to get your money's worth. You're not there to just Chit Chat and pedal real smooth. Keep your makeup from owning or whatever, you know, it's uh, yeah.

Chad: 26:40 It's a, it's another way of motivation  as well, is a big motivator.

Eric: 26:46 And then when I coach people, I say, I want you at this heart rate at this time, 98, I mean 96, 94. I want you back down to 85 during this. I write out all their heart rate percentages and they. And they hold it. They have something to go by and it does, it keeps them accountable for it. And they're excited when they report back, I look at their, at their polar beat and I see the graph and I know when they went to burpees and I said, OK, you got a burpee. I like that dropped again. Then you went back to your 95 and I followed all the way through.

Chad: 27:19 Yeah, that's, that's brilliant. That's a great, a great tool for trainers as well. Oh yeah. Trainers and coaches to be able to look at those heart rates and see what effort is being put in and that way of clients aren't getting the results that they want. I go back, you can go back to records like that and say,

Eric: 27:35 what happened to this big draw? You your shoe? And they're like, I was tired,

Chad: 27:42 my maple donut break.

Eric: 27:45 Sorry, let's work through that. Or I have, I have couple that they think they're flying. And I'm like, yeah, we got to get you up to a little bit higher. Yeah, like really? Yeah, just a little bit.

Chad: 27:58 So this is the life in Ketosis podcast, so we can't really, uh, you know, go through this podcast of heart rate monitor without talking, just to, just touching on how does ketosis, ketones, the ketogenic diet, being in Ketosis, how does it affect or what will people notice, what their heart rate and monitoring their heart rate when they're in Ketosis?

Eric: 28:22 Everything you do comes down to energy. So your heart's not going to pump. Nothing's gonna work. If you're not going to have energy for whatever your atp production pathway is, then that's what it's all about. Getting to the Mitochondria are getting to lactate or whatever to that ATP production. And you've got two places do the cytoplasm and you have your Mitochondria. So we're basically what's so great about Ketosis is we are creating a endless energy source by ketones. That means your brain gets it OK, cause fatty acids can't go there. All right? Your fatty acids can go to the muscle that you want. The ear, the Beta hydroxybutyrate is just a very efficient energy substrate to give you more ATP on electric transport chain. That's all it's about. If you're in the Mitochondria to get more ATP production and what's neat when you're training, you are creating free radicals.

Eric: 29:16 When you see a marathoner or a big iron man or endurance athlete years ago, they, they looked really stressed. They really are because you are damaging your body. You're creating a huge amount of oxidated stress. OK, let me call this reactive oxygen species. Free radicals cause cellular respiration, but in America you cannot have a ton of free radicals and you're like, oh, that's why it's really a stressor that endurance, at long it's really stressful, but with Beta, if that's your fuel source going into Mitochondria, you're creating more ATP and less free radicals so you're not gonna. You know, you look at their skin. Yeah, I'll say it's because you're in the sun. You're getting oxidated damage. OK? Yeah. Your muscles, your. It's a rough way to go sky, and I thought, no, no, that makes you healthier, but your thyroid, you can really mess up your cortisol, your testosterone, because of that, it takes three, four weeks just to get rid of the inflammation markers after like a, an Ironman, it takes, it's it, it beat you up pretty good, but what the Beta, you are going right down a good energy pathway to avoid that. And that's why I'm a big fan of it. And, and because it's anti-inflammatory and everything else, um, it works really well with endurance and short distance a racing and just everyday life.

Chad: 30:40 Couple of weeks, a couple of weeks ago I had the opportunity to meet the iron cowboy guy that 50 to 50 days. Wow. He must have had some serious inflammation going. I just can't imagine waking up and doing that every day. I died after a few of them, I was like, Oh, you're kidding me. Neither could he in the middle of it according to his story.

Eric: 31:03 So he finished here in Utah, right? Look good. Coming across that last one, check the finish line. You see everybody's sprint to the finish line and you could do that. You let too much out there on the road, you know? Yeah.

Chad: 31:21 I can imagine those, those types of races. You've just gotta be so damaging that recovery is so important and the Beta Beta can only help that. Right.

Eric: 31:30 And he's not superman, but he did what he did was unbelievable. But yeah, I'm sure he paid for it.

Chad: 31:37 See you probably pay for it for the rest of. It's pretty good time just to impress him. Well thank you so much for biohacking to answer the question. All right. Yeah. Is there anything else that you want people to want to make sure people know about their heart rate or monitoring their heart rate?

Eric: 31:51 You know, we, we get a lot of people that are counting their steps now time, you know, like 10,000 or 20,000 steps and there's days that the heart rate monitors now I have one that goes around in my forearm or on my upper arm and it's really comfortable and there's times I just wear that all day long and just and do an average for the day what I've done and what my lows, where when I was resting and what my lowest was my highest for the day and I used to do that in the morning and, and following my heart rate all the time. And it's something that just, it brings you closer to something that's that you're not really a cognitive.

Chad: 32:28 Yeah. You're not always connected to it. Yeah, absolutely. Well, I want to thank you 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 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 at all, if it's had valuable information, please feel free to go to Itunes, find us there, if that's not where you listened to us and leave us a review and a rating. This helps us connect to more people and really collect stories of people who love the podcast and how it has helped them, and until next time, Stay Keto