How do you know if the keto lifestyle is making a difference for you? For sure, the change in how you feel is a huge part of it, but there are also some more concrete gauges you can use to track improvement. Today the guys discuss a few of those and why they are an important part of the journey.
What do you want to accomplish?
The ultimate measure of success...
Monitoring your blood glucose levels.
The case for actually knowing your ketone count.
A lot of people don't realize that they are pre-diabetic.
Eric is coming around (just a bit) on the scale!
Blood markers: where you've come from, and where you're going.
Using a feelings journal.
What is the afternoon-crash test?
Eric gets on his cholesterol soapbox (big time!)
And beta and it's effect on your mood.
Whether you use all or some of these tracking methods, these tools will help ensure your keto success!
Chad: 00:00 So let me let, let me get this clear.
Eric: 00:02 I went off on that. It's a doctor, is that
Chad: 00:07 what you're saying? Is size matters.
Eric: 00:13 Size matters.
Chad: 00:15 You heard it here first, Eric. It didn't know anybody that tells you differently. You can tell them, nope. Eric Eric proved that size matters. They say a journey begins in a single step or in my case, one less piece of bread.
Chad: 00:35 My name is Chad and I'm your test subject. I have sought out an expert in the field of nutrition and fitness. Well, I hope it helped 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 and ketosis. This is the life in Ketosis podcast, a biohackers guide to optimal body performance.
Chad: 01:08 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 stopped mid bike ride just to test my blood lactate in the middle of an intersection, sciencey 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 and today we're talking about tracking success. Now this is, this is somewhat of a con can be a controversial topic in keto world specifically, but also in the general world of dieting, nutrition, exercise, all of that kind of stuff. How do you track your progress and success? What ways are you setting yourself up for success and what's going to be, what's success going to be for you and how are you going to monitor and track that and there's a ton of different ways.
Chad: 02:11 We're going to talk about a list of about 10 of them today, but we're probably not even covering all there is out there. All the different ways to track success and progress both in keto, genics and exercise and all that kind of stuff. But before we dive in, Eric, how are you man? I'm good. How about you? I'm great. Good. So this is something I know that you work a lot with your clients, how you're going to track success, how you're going to track progress, how they're going to know that they're on the right track, both with their, their nutrition and with their exercise. So how big of a deal is it to know your progress and to set some bet. So success benchmarks, Eric.
Eric: 02:55 It's huge. The important part of course is in the beginning of everything we do and every, you know, all of you out there that are keto, obviously you have a, some, a goal or goals in mind. Okay? So that determines how you set yourself up. Okay. So obviously I, I, I, I like goals, I like to know where you're going with this, what do you want to accomplish, how fast do you think you're going to accomplish this? And of course we have back to the aesthetics and back to the therapeutic, into the health issues versus the aesthetic and body composition. And so that's where we start right there. And then you've got all these markers or parameters or Oregon or goals to achieve along the way. And so some are real motivators and summer big setbacks, it, it's a struggle as a coach to try to overcome the setbacks then that they encounter.
Chad: 03:56 Yeah, I was gonna say, you know, some of this, some, some of this can be devastating. So the, the trick with setting goals and tracking progress is, is setting it up in your mind in a way that it's not going to devastate you and discourage you if they're not hit right. Because there's so many reasons. If you're doing your very, very best, that's probably the ultimate measure of whether it's a success or not. Right? If you're doing 100 percent your best because there's so many things, there's, there's a DNA involved, there's chemistry involved, there's, you know, outside forces involved. I mean, there's so many things that have to be factored in so it, it can't be a game of comparison, right? Correct. We can't compare ourselves to other people because they're dealing with a whole different set of chromosomes and chemical genetics and all that kind of thing.
Eric: 04:49 Lifestyle, previous lifestyle coming from and how much do we have to correct and change and so we're all different and genetically obviously we do a lot with Jameson and everybody when I go over their genetic profiles and all their SNPs and it's amazing how different we are and what kind of SNPs, you know, there's a lot of basic snips, single nucleotide polymorphisms, mutations that are pretty basic and standard, but everybody's either heterozygous homozygous and the mutations are all different, you know, from one to another. And sometimes I get puzzled by it, like, wow, why is she good in this saturated fat? But Mono unsaturated fats not good and different, you know, there's just so you go so deep you get lost.
Chad: 05:39 Yeah. So we wanted that. We wanted to come right out the gates with this as we talk about this. Don't let any of this discourage you if you are doing your personal best and uh, and just pay attention to how you feel. What's your personal best is. And then these are just tools, helpful things along the way
Eric: 05:58 and they're easy tools. Well, you know, and I'm, and I'm pretty a stickler on the simple things, you know, and it's not always, you know, into the big depth of it, but I like to get deep in some things to find root causes or issues. Sure. But there's a lot of simple things just basic how you feel. I mean that's it in when you talk to people that are doing the low carb high fat Keto, it's usually the reaction you first get as something that they feel, okay, it's coming from a mood or no anxiety or energy or cognitive. That's. And that's always the, that's what I like, I get excited about because that's using right away. I start getting that feedback. Okay. And then that will lead into other things. We'll talk about some of the other obstacles we get into blood sugars and ketones in A1C and blood lipids.
Eric: 06:52 Those are the things. We also track the progress.
Chad: 06:56 So the first thing, that's a great segue and in your notes you have written bs I think. I think we're not talking about. Yes, but we're talking about blood sugar and sugar. Okay, great. So talk to me, what is, what her blood sugar, what are we testing and how does this help us? No, we're on the right track
Eric: 07:11 right away. In, in, in Ketosis we always talk about is insulin resistance. Okay. And that's the big player in this is trying to re reduce your insulin. We reduced the insulin. We, we, we send you on a much better lifestyle pathway for avoiding diseases. Okay. So obviously blood sugar has to deal with insulin and so right away and, and lot of people don't test all the time. Most of mine do. Okay. I like it. I liked, I'm sure it varies day to day and morning to morning depending on cortisol and other issues, but I, I like it as, as a progress checker and most a lot of people have issues with insulin resistance, especially if you're prediabetic, I'd like to know your fasting blood sugar and we're checking that.
Eric: 07:55 And then after two to three hours after a meal, during my, after lunch, that's also a good marker to check. And I have people that are struggling. They're right at the border, you know at one. Oh, four one, oh five, and they get really caught up on it and I tried not to get everybody really caught up on, on the blood sugar number long as you're in a range, I feel pretty good. I feel pretty good about and and that's a good market to look at it. It's something to start with. Yeah, absolutely. One of the easiest ones, right? It's very easy.
Chad: 08:22 Yeah, and it's, we're not really paying attention to this is this one thing that I think is really important about blogs, blood sugar testing and ketone testing is we're not really paying attention to a single test alone. Correct? Right. We're watching for patterns and we're making sure that overall the majority of our tests are coming into the place that we want them to be and if not, it just means we need to make some adjustments. It doesn't mean we're failing.
Eric: 08:48 Nope. There is, a lot of tweaking along the way. Various things. So consider for me when I test for these things, I just have to consider it a, an adventure in self testing. Right? And and noticing and noticing some sense where things are at at certain times rather than it being a marker of success or not like you. You didn't have a blood sugar problem in the beginning, so I wasn't real critical about you testing your blood sugars all time because there wasn't an issue. Sure. Preview of your lifestyle before. If there was and you had some insulin resistance and you got some high, you know, your A1C, which we'll talk about in some blood sugar markers, then I would ask you to test.
Chad: 09:27 Yep, absolutely. All right. Our next one is ketones, so a lot of that information is applicable to ketones as well. As far as when to test, why to test all of that.
Eric: 09:36 And I'm a big fan. I'm a Beta tester and I have all those that I coach. You detach the Beta and there's lot of people that are. There's new movement out. There is no, I don't need to test. I just go how I feel, which is good, but if you're not tracking your macros, I don't want you to fall into that category where you think you're low carb, high fat, okay. Actually you're not. You still feel pretty good because low carb, if you're under 50 or over 50, you're still gonna. Feel good on low carb, but if you're eating a lot of fat, you're gonna. Keep the carbs up high enough to knock you out of Ketosis so you're not getting the Beta hydroxy molecule. Okay? The benefit there and you do risk a little more triglyceride issue because you've increased your fat and now you've got your carbs can creep up on you really fast, so the whole goal of the matter is to control the blood lipids and you risk fatty liver, fatty liver, and we'll talk about the blood liquid issue.
Eric: 10:29 Know, because that's. That's one of the biggest blockers that I run into as a coach, but yeah, so I'm. I'm a fan of. If you're going to Ketosis, you're keeping Ketones, you monitor your right. Even if you're taking exogenous Beta, I still want you to monitor. I think it's good idea. I really do. Okay.
Chad: 10:50 This next one was new to me. HBA, HBA1C. Yeah. I don't think we've talked much about that on this podcast.
Eric: 10:57 I've mentioned it in a few podcasts. I'm just. I just the a one C and I'm sleeping during the marker that glucose sugar attached to the hemoglobin and what it does, it gives you a three month average because that's the lasting time of the of the cells to see how much sugar you've had over the last three months attached to it. You Glucose. Okay, so diabetics, prediabetics especially is we monitor that a one c because if you're running high blood sugars, all right, obviously you're going to be prediabetic or diabetic.
Eric: 11:32 Are you going to have metabolic syndrome? All right. You're going to have your blood lipids off because you're going to be creating more triglycerides. You're going to be battling. You're actually going to be small, dense ldl particles will increase, so we got to get your sugar under control. It's one of the most important things out there to get that blood sugar under control, so if you're not prediabetic or diabetic is, is that something that needs to be tested is because a lot of people out there do not know they're pre diabetic. Cardiovascular disease with diabetics increases substantially. I mean if you get above six above six point five year in a diabetic stage, you really increase your chances of of coronary heart disease and. But it doesn't just start all a sudden, hey, I'm this high. It starts way before that. Before you even prediabetic, you're getting into the higher A1C, you don't know unless you test for it.
Eric: 12:28 Okay? You may have some signs or symptoms that may motivate you to go get tested, but it starts way in the beginning. So that's. I think it's really good to get your a one c done and least know where you're at. And then I have, I have diabetics, I have prediabetics, I have type two, type one, so we do their, A1C's and a lot of people get disappointed because remember they start low carb, high fat Keto and all of a sudden they want that a one c just to drop. Okay. But I'm sorry to tell you, it's a three month average. So if you're two weeks, three weeks, four weeks, don't expect much, but you can check your fasting glucose or the ones during the day and see your sugars are coming down because then, you know, if you're always 100 then you know, your A1C's coming down.
Eric: 13:16 But we don't get the good news to after three months. Okay. So that's that. That's the time period. And some people get discouraged but, and sometimes it takes a year. It takes a while. He really dropped from like if I have one, he um, he started out at 11, which is a type one really, really bad. And he's down to 8.2, which is still high for diabetic, for diabetics. Seven and above. They want to get an understanding. Okay. You and I under five, five and five point seven. Um, so it is good news. It is something to watch and it is critical. How's the, a one c tested? Just blood used to go in on. It's an A1C test. The HBA, one C and it's not very expensive and they'll test it along with your glucose because when you had yours done, we do your fasting glucose obviously.
Eric: 14:12 And the A1C'S is important but if you're like, you, I didn't have you test for it because you, you're around in the seventies and eighties on your fasting glucose. So there's a, you know, I don't have any flags for you.
Chad: 14:21 Yeah, absolutely. So let's talk about the scale, you know, dreaded skill, however much we. We talk about how much we don't like the scale on this podcast and in your coaching we, you still have clients and we still have listeners that use the scale. Maybe. So is there, is there a healthy way for us to talk about the scale if people are just going to refuse to use it?
Eric: 14:48 Maybe I'm changing on this scale and this is strange for me to even talk about. I have so many clients and the scale, some of them have just said, Eric, it's just something that I and I and I really don't like it because I want the dexa.
Eric: 15:04 I'd love to see the body tissue versus the fat, okay. Tissue but. And then the visceral etc. But not everybody's paying for that. Okay. And, and so many people still have this relationship with the scale and so if you have a coach or someone who's not going to listen to you Because you're, you're weighing and scaling. I'm not helping them. So if they make that decision they need to wait and there's sometimes I'm doing a lot of different macro experiments out there with, with, with those that I'm coaching to break them through what we call the stall. So I'm doing some calorie reduction. I'm doing some different exciting testing and actually and getting some great results and it's almost a point where the scale comes into the picture to see if it's working. I can't send them out every week for a dexa scan. Just too expensive.
Eric: 15:59 Okay. Their clothes may not be telling them everything. All right. Because they could be holding water and it just. There's a lot to it, so I'm kind of lightening up a little bit. I used to be really kind of a hard ass on it, but not so much anymore. I, I wish we all get away, but sometimes some people like it.
Chad: 16:17 Sometimes people will like it. Well, I don't know that they are addicted. They're addicted to look at that number.
Eric: 16:25 I'll be honest, I weigh myself. I'm getting ready for races and just something. It's, it's a medic message I've always had. If I'm lighter, I'm faster, so when I weigh myself and I sabotaged myself too because all of a sudden, oh my gosh, I picked up a few pounds and it's, it's just fluid. Then I'll send my mood changes. Okay. But if I have a goal at a raceway to be the certain waste away and they're then mentally I'm there too. Okay. Because I know physically it's there. I'm there mentally, so there is a placebo effect either way on it. So you know, you can excrete at least a few pounds every morning, right? That's right. That's right.
Chad: 17:10 That's why the scale can be damaging is because mentally it can tear you apart, especially when you're weighing on a daily basis when you don't know what's happening chemically or with water or honestly wastes. And, and um, and you know,
Eric: 17:26 it's, it's a variable that changes and people mood changes with that variable. fortunately, we still have people say, hey, I lost three pounds yesterday. I'm like, nah, I dOn't feel off three times. Okay. I will go into your hydrAtion and your kime and hydrate myself and lose four pounds too. Fascinating that you do lose body fat faster. And that's not just water you will lose, you know, because we do, the deck says, and you do see your body fat percentage drop. Right. Fascinating. That's, that's, that's solid. Okay. And day to day we, we're going to have all the different variables. So. Great. But wait, you know, if you're dropping, you know, I have one of our bio fitters that we've had on the podcast.
Eric: 18:14 He set a goal for 208. Oh, eight, two o and hit that number. Worked him, motivate him and he hit it friday he hit two. Oh eight. And that was an exciting day. That's cool. That's awesome. So I will read it number. Yeah, I. Yeah, I know, I know. So I, I just run with it.
Chad: 18:33 Yeah, that's awesome. Okay, so blood markers, this is obviously something every single one of your clients are absolutely required to do a full panel of blood markers. The basic, the basic blood markers. So talk a little bit about what that does for us as far as measurement.
Eric: 18:50 Yeah, it's accountability. It's a follow up, you know, by your blood markers, you know, I can see where you're going, where you came from and how you're doing actually, and of course the glucose, the sugar blood limits we'll talk about, but the other ones are inflammation is big.
Eric: 19:05 The hsc, reactive protein and homocysteine and other markers for inflammation. Those are basically cardio or disease oriented. You're not getting the liver enzymes and all that kind of stuff, so I'm just looking for things from your basic test. If everything looks good then there's no flags, but if something looks off a little bit, and just lately, just recently I've sent people back for their c reactive protein, their homocysteine agency, those are are, are important. They're popular. I mean they're, they're good markers to look at because you can avoid a lot of issues by you know, fibromyalgia. there's different things you're going to cause an inflammatory course. Cardio we're always, you know, geared up for, with blood lipids to chase down the cardio markers and things like that. So always, you know, blood lipids or we have a big range of blood tests to do even in vitamins and vitamin a.
Eric: 19:55 Vitamin d is so many different things. So in the genetics, once I get there then I can correlate, say you're calling deficient or your vitamin a deficient, you know, you have the SNP's for that. Then those come out and say, hey, let's go get this tested. Yeah, you can do. Amino acids are so much you can do with, with, with blood testing. So, but I, I try not to get people too much involved because then it's, you're weighing them down sometimes. So that was a, I'm making them worry about too much and you know, me, I go deep sometimes and I'm like, ah, it kinda coming back to bite me a little bit because they're starting to be concerned about so many things and they have enough on their plate, family work and everything else. And I'm trying to alleviate that stress and try to just kind of direct them in the right path without them really knowing.
Chad: 20:49 Yeah, I think that's true about any of these things we're going to talk about today is that they can, they can become obsessive and uh, yes. And that's not healthy. Not to obsess about any of these. It's good to know where they're at and, and to monitor them, but to obsess over them a often is going to take you the opposite.
Eric: 21:08 And I'm, and I'm on that scale on the other side of obsessing too much, a little bit, a little bit of ocd.
Chad: 21:18 Alright. So talk about metabolic syndrome.
Eric: 21:21 Yeah. And that's, you know, the people who are body composition issues, I don't know, they're overweight and have too much fat usually that that'll kick in as far as metabolic syndrome. Okay. That's where we get into the hypertension. Okay. We get the waist circumference increase. All right, we're getting the visceral fat going. All right, we've got the blood pressure, we've got glucose issues. The a one c comes in, insulin resistance comes in. Those are the things when you're basically the metabolic syndrome is when you cannot fat adapt anymore as far as extension. You go Into what we call the spill over and that's when the fatty acids get kicked back to the liver. Liver has issues, whether you start having fatty liver, it's got to kick it out to other tissues. Your insulin becomes resistant. That's the metabolic syndrome. So everything we do with keto, which is the low carb, high fat, which is fantastic, is takes you away from the metabolic syndrome.
Eric: 22:21 That's the key. Right? And how does that fit into monitoring or tracking? So what are we. So, so basically you were tracking those issues, you know, blood pressures and marker. Okay. So you got your blood pressure, you checked, cause your heart rate, you got your waist, your conference, hopefully that's coming down. Okay. You've got visceral fat. If you have really heavy in a visceral fat and the gut area, you hope that's, that's being reduced. Okay. Dan, we will test out your, your blood lipids. Okay? Because you're going to have high triglycerides. If you're in metabolic syndrome, you're going to be pushing high triglycerides in and you're going to have some small, dense ldl issues to contend with. So those are really important.
Chad: 23:04 Yeah. So it's, it's kind of a whole, it's a bunch of different pieces that we can put together.
Eric: 23:08 Oh yeah. And, and, and metabolic syndrome is known by doctors and everyone else. And uh, it's something that if you have in this group here, you're heading straight for prediabetic or diabetic. And that's in cardiovascular issues.
Chad: 23:22 Yep. Yeah. Okay. So cognitive energy or energy level. Now this is what we're talking about. What a lot of people say, I'm just going by the way I feel. Right? Which is a good. It's a big piece of the puzzle. Obviously. we're doing this to feel good. That is the reason I don't know for everybody else, but for me, I want to feel good.
Eric: 23:41 Well, your body's communicating. Yeah.
Chad: 23:44 Yeah. So this is obviously one way we can measure our success. Um, I, I have one practical suggestion on this one, if that's okay. Is keeping a cognitive journal or a or a feelings journal. Right? As you, as you jump into this, especially I would say for the first six to eight weeks journaling daily, it can be one or two sentences if it's, if it's a tie, if there's a time crunch or a time issue, but just recordIng how you feel that day.
Chad: 24:12 Um, and, and maybe even comparing it to the day before or what you remember from being free keto or you know, all of that kind of stuff. So it just is a good indicator. It's a, it's a conscious indicator that your, I'm feeling better than you were when you weren't keto or the day before when you got more ketones or you know what I mean, or did better on your diet that day or the day before or whatever. So that's my, that's my practical because there's not an, obviously there's no test that can cut you can take, that tells you how good you feel. That might be a cool tool actually will keep doing on a daily basis and answer maybe three or four questions. Cognitive tenant creates a journal for them. That would be actually very interesting.
Eric: 24:58 I think one test that is easy as the afternoon crash. You've talked about others than a coach myself. If you start young and two, 3:00 in the afternoon and here you can't stay awake, you're losing your concentration, you know? Okay. All right. As soon as keto kicks in and the beta, most people really can go right through that. So they're not having that glucose crash anymore. So that's a big change. And I, and I hear that a lot, you know, from those that I coach is I have energy all day long. Even after workout. They have energy, they're not, they're not. Their brain's not looking for that group anymore. Yeah.
Chad: 25:33 So absolutely. So, um, blood lipids,
Eric: 25:37 that's the worst.
Eric: 25:42 Dealing with fatty acids. You're dealing with blood lipids. All right, we're going to back to the cholesterol. We're back to triglycerides were back to hdl ldl. This is probably the toughest as a coach I get knocked out because this is what the doctors do to, to their patients and to me, they go back to their doctor because remember in keto you are eating more fat, you're going to raise your cholesterol, you're going to raise your ldl, alright. Obviously because you're bringing in more dietary fat and you're also burning more adipose tissue to make ketones. The doctors just make it so tough on me. All they have to do is say, hey, your ldl is high. Uh, get off keto. Yeah. And those that go back and you know, was a lot of people have their own their own programs and then they get their blood test free so they get their lipids test annually or whatever.
Eric: 26:37 And then all of a sudden I get the email or I get the text and they're like, oh my doctor, my ldl high, my cholesterol is high. He says, get off keto. I need to be on staten's. I hear this constantly. And even those that I don't coach there to go and keto. Alright, but the thing that the doctors do not understand, they know there some are coming around, but that doctors do not understand it. They just don't understand. They get that one locked in ldl that they think is bad. Ldl is good. Okay. It's, it's cholesterol. Cholesterol is good. Total cholesterol is good. All right, and I go over this and I won't get on my soapbox here, but it sounds like you're already there. There's so many different factors to look at. All right? You cannot just look at ldl. Alright? You have to get to the particles the size of the ldl particles.
Eric: 27:27 Remember, this is being transported your fatty acids from dietary. You eat kylo microns or transporting that. That's a life of protein. Taking your fat out, okay? Taking it into the bloodstream. All right? Remember, you have indogenous fatty acids coming from adipose tissue. All right? That's going to your liver. Going out on vldl is. we've talked about this over and over and I have to re educate those that I'm coaching and I'll educate their doctors. All right? It's not the total cost. It's not the ldl. You sure you're going to increase in those numbers because you're increasing your dietary fat and you're burning your adipose tissue. The thing you look at, triglycerides, triglycerides, triglycerides. If your triglycerides are high, guess what? That'll correlate with that small, dense ldl particle that does the damage. we're looking at ldl as particles now the size of the ldl. Alright?
Eric: 28:23 Remember it starts out of vldl out deliver, okay? It's job is to deliver triglycerides. It's to get energy hopefully to your muscles. We don't want to go Into adipose tissue. Dewey, alright? We want to utilize it just same as dietary that goes on to kylo migrants. We want the muscles saying, hey, the heart, the heart wants it. Okay? The heart loves fatty acids, so hey, bring those triglycerides here and let me burn that. All right? We want that dumped off at the muscles and the tissues to be used as energy, not as adipose tissue. But once that does its job, all right? It becomes what? It becomes smaller, right? It becomes ldl, alright? And they ldl has to go do its job and eventually it says, hey, I'm done. I'm heading back to the liver ldl receptors. Take that out. Get rid of the cholesterol.
Eric: 29:06 That's its job. All right, but remember, it's the size of the ldl when they. When the triglycerides, if you're eating too many, too many carbs, you're getting too much. Your triglycerides are high. Guess what? It staying in your blood and longer, so guess what? It's going to become ldl. That's going to stay longer in your blood. It's kind of, it's getting smaller and smaller and when it gets too small, deliver says, hey, I'm not taking it because it doesn't match. remember we talked about the apo b or the receptor matching the ldl receptor on the liver. I know I'm going fast, but anyway it doesn't match. So where's it go? It's got it's gotta. Go somewhere where it's going to go. Blood vessel. All right. Soon as it hits the blood vessel, then all of a sudden macrophages come in. It oxidizes. Yeah, it'd be quite created sugar could be added to it.
Eric: 29:52 Macrophage say, hey, let's hit it. So they go out to to defend it and take care of it, and then it becomes a phone sale. Fatty streak becomes a plaque. So everything just listen to him. High triglycerides. Alright, that is the issue that you need to deal with. So if you're on a low carb, high fat, all right, you're going automatically. You're going to have lower your triglycerides. Biggest thing, most healthy thing you can do, you're gonna. Raise your hdl. BeSt thing you can do. All rIght? So those are their ratios. We're looking at your ldl is gonna come up. But it doesn't mean it's a small dance. It can be the big buoyant ldl particles. And you have those tested. I can tell you what size your ldl and every doctor knows. It's a small, dense ldl particle that does the damage. All right?
Chad: 29:52 So let me get this clear.
Eric: 30:43 Wow. I went off on that. I apologize. Doctors that make you mad.
Chad: 30:48 What you're saying is size matters. Got it. Size matters. All right? You got it. You heard it here first. If size matters, didn't know anybody that tells you differently. You can tell them, nope. Eric, eric, proved it, size matters
Eric: 31:06 I've had. I've had those coach, their doctors wanted to give them staten's I mean right there on the spot and I say, let's talk about your ratios. Get your doctor on the phone, let's go over your ratIos. Remember, total cholesterol, hdl ratio, biggest indicator of cardiovascular disease, and they all know this. Okay, next best thing is triglyceride hdl ratio. That's even better. I think it's better both those ratios when you're on a low carb, high fat ketogenic, you're going to make those ratios become great.
Eric: 31:40 Alright, it's triglycerides and we can get back to insulin resistance with a1c. Okay, but it's the ratios, so you want it that hdl is so important to have high and on. I've done, I've talked about my numbers and they're there. They're there. I'm a hyper responder so that they're really out there, but my ratios are fantastic, so that is the hardest thing I get that I have to overcome because people still listen to their doctors, which I'm not saying don't listen to your doctor, but in this area you better have a doctor that knows blood lipids because they're just teaching what they've been taught. Okay. And I'm and I, I didn't mean to come out against doctors at all. I mean, I say consult your doctor and a lot of things, but when it comes to blood lipids, I have this, this fight. If you can tell,
Chad: 32:30 I'll give you a minute to minute. I mean, you need to take a walk or punch a pillow.
Eric: 32:35 I get it twice a week and when I get this like, hey eric, I got problem. I, my ldls this and my doctor said, get off keto right away. I'm like, okay. Then I have to go back. All right, let's start at the beginning. You know, saturated fat will raise your hdl, which is a good thing. All right? Eating less carbs will bring down your triglycerides, which is a good thing. These are the two things we're looking for. Those are the indicators of heart disease, not l, d, l, remember it, it's just a calculated number two. I won't go into detail how it's calculated, but
Chad: 33:07 I'll let you count backwards from 10. I apologize. So, um, so just, let me make sure I understand the point of this, of this one is, is making sure that even though we have these measuring tools, we need to make sure we understand how to read the measuring tools educated. We have to educate ourselves, we have to educate, get educated.
Chad: 33:29 Sometimes we have to educate our physician, um, which are ultimately. I'll just say this, just throw this into the mix is a lot of them are a product of a broken health system. Got it. You know what I mean? They've got to see as many people as they can and prescribe as many drugs as they as they can. And that's just the way the system's set up. And so a lot of times it's not the doctor's fault, it's the system that they're caught up in
Eric: 33:51 and there's still even caught up on cholesterol and saturated fat. And I've never had a doctor apologized to anybody and say, hey, I'm sorry about. I messed up on that. Machine learning allows you one egg a day, but now you know you want time. I apologize for that. But see, they're still in that mode of what they've been trained in
Chad: 34:10 Well it just moves so slow. It's an industry that moves very, very slowly.
Eric: 34:12 No one likes to admit they're wrong. What doctor do you know will say, hey, I made a mistake and that's even I have to learn to say, hey, I made a mistake. This is a science has changed. Let's move. Let's go with it.
Chad: 34:25 Well it's part of the broken system as well. they're so scared to say they made a mistake because there's a tort issue and we won't go into that.
Eric: 34:34 But on the low carb, high fat keto it. There's so many studies about the cholesterol and triglyceride and in what is the causation of that small, dense ldl particle getting in your arterial wall. And beginning with plaque. Yeah. Okay. It's all there. The scientists there. Okay, great.
Chad: 34:53 Let's move onto dexa scans. Much like we talked about, we talked about the scale that this one's not going to get heated when we're talking about the scale.
Chad: 35:02 You mentioned dexa. Um, we've mentioned a few other times on this podcast. Dexa something that you've used a lot. I've done a couple of tests, you used to bring it into the gym that you owned and, and everybody would line up for the dexa scan.
Eric: 35:17 Worst day of my life, everybody gets. It's a sad day, but it is accountability,
Chad: 35:23 accountability day. But it also is a, it's fascinating what they can tell you about your body when you do a dexa scan. It, it is laying on that table for 12 minutes and it reads you everything. And the visceral fat is so key.
Eric: 35:38 And I'll to know what your visceral fat is because that's the culprit right there. That's everything we were trying to do. If you have visceral fat, we've got to get that off yet to tell you the difference between brown fat and white fat. Now I wish they would, I really did. And they and the brown fat and we had a, we've talked about the brown fat versus the white adipose tissue fat. It's, it's amazing. I mean, I really want that because I'm through keto. You can actually start beiging or changing your white adipose tissue to brown and yeah, uncoupling protein burden, more energy as heat and really raise your metabolic rate, which is fantastic. And I, and I, you know, maybe some day they will, you know, they'll get that good at it.
Chad: 36:18 You know, I have another business idea. You ready? Let's have brown fat implants.
Eric: 36:23 That'd be good. That'd be good.
Chad: 36:27 Plastic surgeon. He just throws some brown fat in there.
Eric: 36:31 That's better than the other implants. Nevermind your bacterial and implants that we talked about before.
Eric: 36:38 Now that's true. Dedication. If you want to change your, your, your, uh, your gut biome, that's one way they're really straightened it up by getting one of those transplants.
Chad: 36:49 So just to, just to recap, dexa is, it's a great way to track progress and if you're gonna go into some sort of self testing or something, you're going to change something up. LIke with fasting, a lot of times you'll do a dexa right before and right after that, everything that's being.
Eric: 37:06 And I wanted to see if I'm losing muscle tissue and that's what's neat about it is when people do gain a little weight, then they see it on the decks are like, oh I gained muscle. Which is fantastic because remember the more muscle you have, men are blessed with it because it's a glucose dump. Okay? Because remember it, it requires your metabolic rate to race because your arm, you've got a lot of muscle tissue. Women, they don't have that like we have, but if they do get some muscle synthesis going through workouts and stuff, they increase their muscle mass. They increase their metabolic rate because remember it's a glucose to dump you really do. And also what's neat about it, of course fatty acid, I mean you're going to burn more fatty acids, have more muscle tissue and etc. So that's great.
Chad: 37:51 Let's, sorry, pause for a second. Let's skip appetite. Yeah, because we're way over here. Okay. We'll just do a mood anxiety, depression, anger. Okay. All right. So lastly, let's talk about mood. What are we looking for as indicators for success? When we, when we pay attention to our mood and for me, same sort of thing. When we talked about cognitive and I and I talked about keeping a journal of about how you feel in your and your cognitive, I would say same thing, include mood, anxiety, depression, anger, all that kind of stuff in that same journal, just tracking how but, but as you think about these things, what are those an indicator of?
Eric: 38:33 that's excessive beta, a beta hydroxybutyrate molecule. When when people are clients, any of you out there when you're. You see good numbers as far as your base and your blood sugar every time. You can almost correlate that with the association of being in a good mood, a anxiety, less anger, etc. There's so many tests out now that those who do low fat eating actually increased her anxiety, increased depression, suicidal thoughts, anger. I mean, they've done tests with prisoners in and inmates and low carb, low fat. Yeah. There's a lot of good tests coming out with low fat with other issues in mental disorders, which is fascinating and I've been doing a lot of studies and some clinical studies have been researching on so beta will alleviate that obviously. And you're on a high fat diet basically eating and it's so critical to feel good. I was vegan for two years, but I always said I, I, I, I did it, but mentally I thought I was doing good because of all the new, the vegetables and all that, but I actually never really felt as. And I can compare the two and I know we're feeling as good as I do on, on, on the, uh, can you tell us Just a better mood and fast and I don't know what I do know, but I won't go into detail, but when I'm in a fasted state for three days or five days, I just feel fantastic. And you and others have all reported how great they feel when they're in a fasted state. And so that's no macros. But leaving off your own. Yeah. So that's kind of exciting.
Chad: 40:17 Yeah, absolutely. Well this has been great. Anything else you want to make sure we leave our listeners with as we wrap up talking a tracking progress?
Eric: 40:26 Just excited about, you know, the account countability of it, but don't get caught up on it. Yeah, there's, there's so many different factors involved here and it's, you know, they're all, anything you have is only temporary, you know, you can dial it back in, you get through it. There's nO shame. There's nothing to feel bad about. Don't expect, you know, remember what we said it before, you know, if you've been doing this for 10, 20, 30 years of pretty poor lifestyle as far as nutrition, it's just something doesn't happen in eight, 12 weeks. Yeah. And iT do. You do feel it, which is really exciting, but it take a year or two to really get the ball rolling on it.
Chad: 41:02 Yeah, for sure. That's great. Thanks so much for biohacking with us today Eric and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and ketosis, be sure to check out biofitcoaching.com or biofit coaching on facebook. Also, if this podcast has helped you in any way we encourage you to consider going on to itunes and leaving us a review and a five star rating that helps us reach more people and build a better community here. And finally, the greatest compliment that you can give us is sharing this podcast with friends and family. We do this for free. There are expenses involved in creating the podcast. There's a lot of time on eric's part involved in creating the podcast. Um, and we love doing it and we've enjoyed interacting with our listeners, but the best thing, the best compliment you can give us or the best payback you can give us for doing these things is sharing it with those who you know and love the ones who need it the most. And until next time, stay keto.