Why Dr. Casey Means Changed Her Mind on Eating a Plant-Based Diet
Summary
TLDRIn this discussion, the speaker reflects on their dietary journey from a plant-based diet to a more balanced, omnivorous approach, emphasizing the importance of food sourcing and quality. They highlight the negative impacts of industrial agriculture on soil health and nutrient depletion, advocating for a return to regenerative farming practices that support both human and environmental health. The conversation also touches on the role of protein in satiety and muscle maintenance, the significance of meal timing for body clock entrainment, and the personal benefits of intermittent fasting and ketone production for overall health.
Takeaways
- πΏ The speaker's diet has evolved from being mostly plant-based to focusing on high-quality, regeneratively raised animal products and sustainably grown plants.
- π The industrialization of agriculture is identified as a significant contributor to the depletion of nutrients in our food and the decline in human health.
- π± The importance of a biodiverse and healthy soil ecosystem is emphasized, where plants and animals coexist and contribute to each other's well-being.
- π The speaker advocates for a return to more natural and sustainable farming practices that involve both plants and animals, benefiting both the environment and human health.
- π₯© The inclusion of animal products in the diet is justified by the holistic practice of food production and the nutritional benefits derived from it.
- π± The speaker prioritizes protein intake for its satiating effects and its role in maintaining muscle mass and overall health, especially as they age.
- β± The significance of meal timing is discussed in relation to our body's internal clock and the need for consistent eating patterns to support health.
- π The practice of intermittent fasting is adopted to promote ketosis, improve metabolic flexibility, and provide a mental and physical reset.
- π« The avoidance of refined carbohydrates and sugars is stressed to maintain ketosis and overall health.
- π§ββοΈ The speaker highlights the importance of respecting the interconnectedness of all aspects of life, including food, environment, and human health, for a more sustainable and healthy lifestyle.
Q & A
What was the individual's dietary approach four or five years ago?
-Four or five years ago, the individual was mostly plant-based.
What is identified as a major root cause of chronic illness according to the transcript?
-The major root cause of chronic illness identified is the industrialization of the food system, which affects the way food is grown and manufactured, leading to depletion of nutrients.
How has the use of synthetic pesticides and fertilizers impacted soil health?
-The use of synthetic pesticides and fertilizers has led to the killing of biodiverse microbial life in the soil, which is essential for converting sun, water, and soil into nutrient-rich plants.
What is the significance of animals in creating the healthiest soil according to the discussion?
-Animals are significant in creating the healthiest soil because their feces reintroduce microbial life into the soil, their urine contributes to the nitrogen cycle, and their hooves help aerate the soil without aggressive mechanization.
Why has the individual moved away from a strictly plant-based diet?
-The individual has moved away from a strictly plant-based diet due to a deeper understanding of the importance of an ecosystem that includes both plants and animals for the health of the soil and, consequently, the nutrient content of the food produced.
What is the individual's current dietary focus in terms of food sourcing?
-The individual's current dietary focus is on eating regeneratively raised meats and plants, sourced from relationships with farmers who use good soil practices, aiming for a sustainable and resilient ecosystem.
What role does protein play in the individual's diet and why is it emphasized?
-Protein is emphasized in the individual's diet because it is highly satiating, has a high thermic effect, and stimulates the secretion of satiety hormones, which help control hunger and cravings. It also supports muscle building and maintenance, especially as the individual ages.
How does the individual approach meal timing and why?
-The individual approaches meal timing to align with the body's natural chronobiology, aiming for consistent meal times and a compressed eating window to support the body's internal clock and metabolic processes.
What is the individual's current meal schedule like?
-The individual's current meal schedule includes the first meal around 11:00 a.m. or noon, a midday lunch snack around 2 or 3 p.m., and dinner around 6 or 6:30 p.m., with a 36-hour fast once a week from Sunday night to Tuesday morning.
What does the individual consume during the 36-hour fast?
-During the 36-hour fast, the individual consumes only water, sometimes with a bit of salt and lemon juice for electrolytes, takes certain supplements like fish oil, curcumin, magnesium, zinc, and exogenous ketones, and might have a small amount of coconut oil or milk in coffee.
Why does the individual incorporate physical activity during the fast?
-The individual incorporates physical activity like walking during the fast to help generate more ketones and to make use of stored energy substrates, but avoids high-intensity workouts or weightlifting due to not replenishing amino acids or carbs post-exercise.
Outlines
πΏ Shift from Plant-Based to Sustainable Diet
The speaker discusses their dietary evolution from a plant-based diet to one that emphasizes sustainable and regenerative agriculture. They highlight the negative impacts of industrial agriculture on soil health and nutrient depletion, leading to chronic illnesses. The speaker advocates for a diet rich in nutrient-dense foods from an ecosystem that includes both plants and animals, promoting biodiversity and soil health.
π The Importance of Animal Inclusion in Sustainable Farming
The speaker elaborates on the role of animals in creating healthy soil through their natural behaviors, such as grazing and waste deposition, which reintroduces microbial life into the soil. They contrast this with the detrimental effects of industrial agriculture on biodiversity and animal welfare. The speaker has moved towards consuming animal products from regenerative farming practices, recognizing the ecological balance and health benefits of such a system.
π₯© Protein Intake and Its Impact on Health
Discussing the significance of protein in their diet, the speaker notes its satiating effects and its role in hormone production that regulates hunger and fullness. They also mention the anabolic properties of protein, which are crucial for maintaining muscle mass and strength, especially as they age. The speaker's dietary approach now includes a balance of plant and animal proteins from sustainable sources.
β° The Role of Meal Timing in Health
The speaker addresses the importance of meal timing for aligning with the body's natural circadian rhythms, which are crucial for health. They recommend eating during daylight hours and maintaining consistent meal times to support the body's internal clock. The speaker also practices intermittent fasting, with a weekly 36-hour fast to induce ketogenesis, which they believe provides cellular and metabolic benefits.
π« Avoiding Refined Carbohydrates for Better Metabolism
The speaker emphasizes avoiding refined carbohydrates and sugars to maintain ketogenesis and support a healthy metabolism. They share their experience with fasting, including the use of exogenous ketones and how they monitor ketone levels. The speaker also discusses their approach to hydration and nutrient supplementation during fasting periods, as well as the benefits of light exercise like walking during fasts.
Mindmap
Keywords
π‘Plant-based diet
π‘Industrial agriculture
π‘Soil health
π‘Synthetic pesticides and fertilizers
π‘Regenerative agriculture
π‘Nutrient-dense food
π‘Interconnectedness
π‘Chronobiology
π‘Intermittent fasting
π‘Ketones
Highlights
The individual's diet has evolved from being mostly plant-based to focusing on food sourcing and quality, moving towards a more omnivorous diet.
A shift in understanding the root cause of chronic illness, attributing it to the industrialization of the food system rather than just diet type.
The historical context of the past century's agricultural practices, including mechanization and use of synthetic pesticides and fertilizers, is critiqued for depleting soil nutrients.
The importance of soil biodiversity and the negative impact of conventional farming methods on it are discussed.
The concept of a metabolically healthy plant-based diet is acknowledged, but personal dietary changes are made based on a deeper understanding of agriculture's impact.
The benefits of integrating animals and plants in agricultural ecosystems for creating nutrient-rich soil are explained.
The speaker's personal dietary shift towards regenerative, organic, and pasture-raised animal products is described.
The argument that a more traditional and regenerative agricultural system could reduce animal suffering and biodiversity loss is presented.
The idea of humans as part of a natural ecosystem, and the health benefits of aligning with this ecosystem, is explored.
The impact of disconnection from natural cycles on human and planetary health is discussed, advocating for a return to respecting these connections.
The speaker's current diet composition, emphasizing sustainably grown plants and regeneratively raised animal proteins, is detailed.
The role of protein in satiety, muscle building, and hormone regulation is highlighted.
The significance of meal timing for aligning with the body's natural chronobiology and supporting metabolic health is explained.
The practice of intermittent fasting and its benefits for metabolic flexibility and insulin sensitivity are discussed.
A personal account of a 36-hour weekly fast and its effects on ketone levels and overall well-being is shared.
The use of exogenous ketones and MCT oil as tools for supporting ketogenesis and metabolic health is mentioned.
The importance of personalizing dietary practices based on individual needs and responses is emphasized.
Transcripts
last time we talked and it's been quite
a while you were heavily into a
plant-based diet in writing this book
and continuing to learn the health real
has that changed over the last little
bit it's changed a lot for me yeah about
you know four or five years ago I was
mostly plant-based and you know I think
that as I've learned more I've moved
away from personally being plant-based I
think there's absolutely a way to have a
metabolically healthy plant-based diet
but I think
um what I've come to really understand
more is that a big root root root cause
of why we're chronically ill at this
point is that our our food is industrial
on every level from the way it's grown
to the way it's actually manufactured
and it's the industrialization of our
agriculture system that is truly not
only making the food system very fragile
and not resilient but it's also truly
depleting the nutrients from our food so
just to give people a little bit of
History like over the past hundred years
it for the sake of efficiency and food
production which you know sound great um
but it hasn't really worked out we we
basically took traditional farming
methods and said we're going to just
mechanize everything we are going to
spray the crap out of these fields with
synthetic pesticides and synthetic F
fertilizers which by the way these
fertilizers that we're spraying come
from fossil fuel fuels and we're
spraying them all over the food in the
soil so we're killing a lot of the you
know the pests quote unquote but also
all the biodiverse microbial life in our
soil and a teaspoon of soil should have
trillions of microorganisms which are
literally there to alchemize sun and
water and soil into nutrient-rich plants
but we just sterilized it we killed it
all for the sake of you know pest
control so now we have food that doesn't
have the Alchemy in the soil to create
the nutrient-rich food so food is
actually like even if we're eating a
whole food diet if it's grown in
conventional soil that's using
mechanized tilling you
know the the fields are being used year
round to produce as much as possible but
not having the the sort of Yin periods
in between where the soil can repete
itself and they're being sprayed with
synthetic pesticides and fertilizers the
food is
depleted and because that food is
becoming our bodies we are basically a
lot of the volume that we're taking in
is actually doing so much less work for
us it's doing Less in terms of giving us
the nutrients we need to build the body
and less of the nutrients for the body
to function properly so how this comes
back to sort of like vegan and and more
omnivorous is that when you really look
at what creates the healthiest soil
possible it's actually merging plants
and animals into ecosystems together so
you have the animals roaming the fields
that the plants are being grown and like
not to be too graphic but like they're
poop pooping on the soil and that is
that feces is literally filled with
microbial life that reinvigorates the
life of the soil the nitrogen and their
urine is super important for the
nitrogen cycle in the soil you've got
their Hooves gently agitating the soil
as opposed to the aggressive mechanized
kill uh tilling and so there's this
beautiful interdependency between
animals and plants that ultimately is
both really good for the animals and
it's really good for the plants because
then of course the animals are eating
you know around what we're growing for
food they're basically weeding the
fields by eating this and it's this just
this
beautiful um ecosystem that we've broken
with industrial Agriculture and when you
take that sort of down the path you kind
of realize that humans are a part of
that ecosystem too so there's there's
something around animals plants and
humans in a beautiful interdependent
ecosystem that is kind of As Natural as
it gets and both the animals and the
plants suffer when you separate so
that's kind of you know kind of really
reflecting on like what
is the most natural circle of life and
ecosystem that we could possibly create
and what that brings you towards is is
much more of I think an omnivorous
balanced you know system that is that
that is the highest qu quality possible
food so it's the essentially organic
regenerative you know
animals and plants so I've moved from
straight vegan
to obsession with food sourcing and food
quality and only want to eat plants and
animals that have been grown in a
precious pure interdependent ecosystem
that is sustainable and resilient and
because I believe that the food I'm
putting into my body if it's grown in a
sustainable resilient way that maximizes
is nutrient per gram that is ultimately
going to lead to a better body for
myself by giving my body what it needs
to function properly so that's kind of
what's moved me away and and I think
also I think I got pretty far down the
path of animal rights and you know
animal cruelty and things like that like
hey if I'm doing well on a vegan diet
you know why would I ever want to take
the life of an animal but the reality is
that over like 99% of our food in the
country is grown conventionally meaning
with the industrial agriculture the
pesticides the fertilizers and literally
nothing could be wor for biodiversity on
our planet and like holistic animal life
than industrial agriculture so you know
if you really back up and think about
the amount of we're facing a mass
extension in terms of biodiversity on
our planet right now between bacteria
fungi nematodes small you know small
animals and birds and a lot of that is
driven by the conventional agriculture
system which is where a lot of our vegan
food is coming from especially the
processed vegan food and I think a lot
lot less animals lives would be tortured
you know and and you know species ended
if we actually focused on more of a
traditional scaling a traditional
regenerative sustainable food system
that involves both animals and plants
all right so to read between the lines
it sounds like you've included more
animal products because of the farming
the ecosystem the holistic of the
practice of producing the food and for
nutrition that you're getting from it
that's exactly right yeah and I think a
big part of the why we're sick right now
is a disconnection you know our chronic
disease epidemic is fundamentally rooted
in disconnection we've ignored the
connection between the root causes of
why we're sick we've ignored the
connection between human health and
environmental health and we've done a
lot for the sake of efficiency like oh
just drug it oh just eat the packaged
food you know and none of that's really
working because the reality is that we
are as humans we're not separate from
any of this we are totally
interdependent with all of it the food
the water the air the animals the
bacteria our cells and the way forward I
think for for human health and planetary
health is respecting the
interconnectedness um which
fundamentally on a bigger sort of
spiritual level is kind of like
transcending the ego that we know is the
root of suffering and realizing that
we're all really interconnected and then
eating living in a way that respects
that rather than tries to outsmart it a
lot of why we're sick is because we
tried to
outsmart these perceived
inefficiencies like you know you know
getting getting sick having a virus oh
we just have to like manage all those
symptoms or you know oh food takes a
while to grow and prepare eat processed
food but in trying to seek efficiency
and and convenience we're actually
breaking these key cycles that are
required for our health so so to kind of
yeah wrap it up I think um anything we
can do to rebuild connection with all
these different aspects of our
fundamental Life Source you know the the
food the sun clean air clean water is
going to be helpful for our health so
it's really about respecting the
connections and not ignoring them as
we've done out of I think human hubris
over the last hundred years last time we
talked I think your diet was around 90
95% plant-based are you open to talking
about where that's at today and it's how
it's evolved to where it is sure yeah I
mean I would say I probably eat
um I still love plants and the power of
plants are incredible um the power of
sustainably grown plants so I'd say I
eat about
probably I I I aim for about you know 30
to 50 grams of protein per meal and I'd
say probably about 75% of that is coming
from animal protein I still love to get
my protein from nuts seeds beans Le
legumes um but I'm eating essentially my
diet right now is all regeneratively
raised Meats so elk bison venison
pasture raised meat pasture raised
organic eggs um pasture raised fully
pasture raised foraging
poultry um I have relationships with
some Hunters so I actually have like
little bags of you know venison that
that have literally I know the person
who has been out there um so that feels
really really good and then I get almost
all my produce from the farmers market
so relationships with farmers who I know
are using good you know soil practices
and that makes up a huge percentage of
my diet so just as many colorful fresh
fruits and vegetables as I possibly can
and then Organics nuts seeds beans and
legumes and as many spices as humanly
possible so that's kind of yeah just the
mix really just thoughtfully sourced
nutrient-rich Whole Foods that don't
have um synthetic pesticides on them you
mentioned the fact that you focus on
protein when it comes to having your
meals why is that yeah so protein I
think is such an incredible
macronutrient because it's highly
satiating and it has a high thermic
effect so it takes a lot of energy to
actually burn the protein uh when you're
digesting it um so you get kind of a lot
of bang for your buck and we know that
actually in our gut there's cells that
are nutrient sensing cells that have
these little all receptors in the gut
that can essentially taste and pick up
different amino acids from protein and
when they they touch those amino acids
they are going to secrete satiety
hormones in the body like on your behalf
to help you feel full and so you know
protein is really valuable because it's
actually the stimulant that allows your
body to make the hormones that reduce
your cravings and make you feel full um
and one thing that I think is so
interesting in the conversation right
now and the Zeitgeist is like we're
talking so much about OIC and these gp1
agonists and you know we need to have
more glp1 in the body but I just laugh
because our bodies are little glp1
factories but the way that they become
glp1 secreting factories to make us not
hungry is these nutrient sensing cells
of the gut like the L cells need to be
stimulated with the right inputs and one
of those inputs of course is is protein
and
so that's how I think about it really is
like it's both you know this incredible
piece of communication to my body that I
have gotten sort of what I need and I
can stop you know eating um and that
becomes effortless right because once
you have once those hormones are
secreted it's not a choice you're just
like you just feel full I don't want
more food so that's great about protein
the second piece is that it's it's a you
know it's an anabolic stimulus for the
body to build muscle and you know store
those amino acids and muscle cells and I
think being in my late 30s now um and
really seeing what's happening with
Women's Health which is just like really
on the decline and a lot of that I think
is because women essentially become
frail because our hormones decline
starting in our late 30s and then of
course towards menopause and one of the
things that does is essentially make us
weaker it makes our bones weaker it
makes our muscles weaker and so we have
to respond to the Natural declines that
are happening in hormones by giving in
other inputs that tell our body to stay
strong and build and one of those inputs
is protein which is going to stimulate
some of the pathways to keep this met
armor of our muscle and our you know
strong um and and and let us be you know
Warriors into our old age and so so I'm
upping my protein more as I get older
because I really want to make sure that
I'm keeping my muscle mass um you know
stable and hopefully building it over
the years to counteract the natural
declines that are going to happen all
right so prioritizing protein mixed diet
let's talk about meal timing when do you
typically break your fast in the morning
or in the afternoon and how do you look
at that and how has it evolved over the
a yeah I think about meal timing in two
Dimensions the first is that meal timing
is one of the three ways that we can
help our body essentially know what time
it is so something really interesting
about I think our chronic disease
development over the past hundred years
is that a lot of it I think is confusion
about what we would call chronobiology
the body sort of knowing what time it is
we're dial animals
meaning that we have certain biologic
activities that happen during the
daytime and certain biologic activities
that happen during the night time and
the body basically needs to be on this
two-phase clock for us to be healthy and
part of that is natural the body sort of
knows due to clock genes and things like
that what that it's day or night but
actually a lot of our external cues help
entrain those internal sort of clock
Pathways to know what time it is the
three main ways we can do that is when
we eat whether we're consistent with our
bed times and wake times um and then if
we see sunlight you know during the day
and get rid of the light at night like
those are the three ways we sort of have
to tell the body it's daytime or it's
nighttime so part of meal timing is just
about how do I tell my body we're in the
active phase of the dial cycle and we're
eating so I try to eat most my meals
during the sunlight hours basically
and try but it's hard to eat them at
fairly consistent times so my body is
sort of on a schedule and I'm not
creating kind of mass confusion if you
think about the modern world think about
it like we don't go outside that much
during the day and we have our blue
light on during the night so the body
literally is just like I'm so confused
it's sort of dark during the daytime and
it's light at night time like what time
is it we eat our meals at totally
erratic times the average American is
eating over a 15-hour window every day
so the body's kind of like it's always
the eating phase wait I thought I was
supposed to have a rest phase but you
know we're not giving it that and and
then our bed times are super
inconsistent typically in America where
you know we'll bounce around weekends
vers weekdays we don't have sort of we
don't like unlike children we don't have
a bedtime or a wake time for most of us
as adults so our bodies are in Mass
confusion chronobiologic and meal timing
is one of the ways we can support that
so I would say the way I think about it
is like how do I give my body a schedule
so usually that means eating my first
meal around 11:00 a.m. or noon I usually
eat kind of a midday lunch snack around
2 3 and we eat dinner around 6 6:30 and
then I try and wind down the food for
the night so kind of a compressed eating
window and then the second reason aside
from chronobiology that I think it's
helpful to have kind of like a set
eating window is because that gives your
body a huge amount of time when you're
not eating to lower the insulin levels
lower the glucose levels and actually
use any excess stored energy substrates
in your body that aren't coming in by
mouth so that's when you give your body
opportunity to like not have to do the
work to stimulate insulin secretion and
you get the insulin low and that's when
you start actually tapping into your fat
burning and build the metabolic
flexibility so those are the two reasons
and I personally right now in my life am
choosing to fast I actually fast from
Sunday night to Tuesday Morning my
partner and I have been doing that for
quite a while so like a 36- hour fast
once a week which I do not recommend
everyone but it's it's something that we
just started as like a New Year's
challenge it's actually something we've
continued because there's something
pretty amazing about I I prick my finger
and I check my ketones and they can get
up to like one um I think it's Millo per
liter by about that 36 hour fast and and
at Baseline I'm more at like 2.3 and I
just love knowing that I'm bathing my
cells in more ketones like once per week
because ketones are a very positive
biologic signal to the brain and the
body um and inflammatory and really like
a regenerative molecule and so I just
for me I'm really
enjoying um doing that to kind of get
into that and I find a different mental
Clarity by Tuesday morning and I feel
lighter and I know I'm probably have
churned through a lot of my liver
glycogen and it just it for me that's a
nice reset that does not appear to be
causing in stress on my body I think I
have a My Lifestyle right now is fairly
like it's fairly low stress so I can
handle that but I would I would caution
people like fasting is a stressor on the
body so if this if this is why you
really need to personally evaluate if
this is something that's either helping
you or hurting you but for me right now
at this moment in life um it's it's help
it's helping me you talked about that
benefit of the ketones and bathing your
body in them once a week it gets me
thinking about hacking that in different
ways throughout the week are you
somebody that likes to have certain days
where you're on a ketogenic diet to get
there as well or hacking that through
exogenous ketones MCT oil or is that
period that you're fasting enough for
you in the week yeah you know I'm always
thinking about um I don't you know eat
any refined carbohydrates or like added
sugars and so I'm my body is typically
I'm not on a low carb diet but the
beauty about you know we want to expose
our body to ketones and there like I
think what you're getting at is there's
lots of different ways to do that and
when I was vegan and I was on a somewhat
higher carbohydrate diet I was still
able to get into ketogenesis because you
can use these other tools one of the
most beautiful ways you can do it is
maybe you're eating a slightly higher
carbohydrate diet which honestly can be
really good for many women not refined
grains but higher you know plant
carbohydrates and then use intermittent
fasting so maybe a longer fasting window
each night to just make sure you're kind
of churning through some of the stored
glucose and actually tapping into fat
burning and creating keton so pairing
slightly higher carbohydrate with longer
fasting intermittent fasting Windows
each night maybe 14 hours or 16 hours is
a way to start building some keto
ketogenesis in the body without actually
necessarily going keto um similarly an
extended fast can do that so I'm
certainly not on a ketogenic diet but
can make ketones by doing my extended
fast once a week and then you know MCT
oil is you know another way that you can
kind of um give this fuel straight to
the MIT mondria to you know create
ketones there's also exogenous ketones
that you can take um I use the
hvmn Ketone IQ shots I love those on my
fast actually because they really cut
through hunger um but the best way to
really kind of figure it out for
yourself because there's no one siiz
fits-all is to just buy a ketone monitor
I like the one you can get it on Amazon
for like 40 bucks it's the keto Mojo and
it tests ketones and you just prick your
finger and I think once you start to
experiment a little bit okay like if I
fast for 10 hours what are my ketones in
the morning if I fast for 14 hours what
are my ketones in the morning and if
you're I think getting up to like 0.5
point7 point8 point9 like that's your
body's circulating ketones and that's
great you know because if I eat birthday
cake and some sugar or something like
that like my ketones will be zero the
next day like it is very clear to see
how the diet and the fasting impacts it
so so just buying a monitor and testing
some of these different strategies out
can be I think the best way to find like
what what works for you so you did hit
the nail on the head though I was just
trying to assess whether you use
different tools to get to that same
state as you do in the longer fast it's
flexible yeah it's like sometimes it's
interent fasting sometimes it's extended
sometimes it's Ketone shots and then of
course it's always eliminating the
refined grains and refined sugars
because those are just going to kick
those are largely going to kick you out
of ketogenesis and our body just doesn't
need them so so when you do this longer
fast did you say 36 hours yes and what
will you consume during that period just
water or do you have coffee tea certain
supplements to enhance that period of
time I'm just curious this is this is I
didn't realize you were doing this yeah
I mean it's it's just an experiment you
know for me definitely don't recommend
it for everyone but it's um what what I
do is just water sometimes I'll do a
little bit of salt and lemon juice in
the water just for some electrolytes um
I take all my vitamins except for my
multivitamin because the multivitamin
gives me a huge stomach ache if I take
it not on an empty stomach but I can
take my fish oil my curcumin magnesium
zinc and um timeline uthan none of those
hurt my stomach it's I think it's the B
vitamins mostly in the multivitamin that
that make my stomach hurt so I just take
all my vitamins except for that and then
um ketones and then I take Ketone IQ I
usually take two or three of those
throughout the day which totally cut
through the hunger and I'll drink some
spin drift sometimes which has like zero
sugar and five calories um it's
basically sparkling water with like a
tiny tiny bit of fruit juice so a couple
couple things here and there and I do
drink coffee and I put just like a tiny
bit of coconut oil um very little or or
maybe like a tablespoon of milk so I'm
definitely taking in some stuff but for
me with the Ketone monitoring I can just
track whether it's like working or not
you know and for me I can still get up
to like 0 eight or one mill moles of
ketones even with those things maybe I
could get up to 1.5 if I didn't and then
of course exercise is a piece of it too
if you know we have a hike behind our
house that we do almost every day that's
about two and a half miles kind of
straight uphill so if I do that during a
fast I can probably generate some more
ketones than if I don't um and the one
thing I'm probably just not going to do
is lift weights on that day so I love to
take long walks and you know just churn
through more of those substrates during
the during the fast but I'm not going to
do high-intensity interval training or
um weightlifting because I'm not
repleting the amino acids or or you know
any carbs after that workout so I feel
like it's just less bang for my buck but
walks are super great if you enjoyed
that clip you're going to want to head
over here and catch a full episode I'll
see you over there everyone needs to
care about this because metabolism and
metabolic it is the core foundational
layer that all health is built upon that
is the biggest blind spot in Western
Healthcare
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