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Tara Garrison breaks out of the tribalism of keto forever with her motto, Do Keto. Not Forever. On this episode, we discuss her book, Short-Term Keto.
Transcript
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[00:04:14.130] – Allan
Hey, Ras, how are things?
[00:04:15.970] – Rachel
Good. How are you today, Allan?
[00:04:17.870] – Allan
I'm doing all right. Really interesting weekend.
[00:04:21.530] – Rachel
Okay.
[00:04:24.330] – Allan
We had our Christmas parade here. So you're listening to this? It's just now past Christmas, but we're recording this a couple of weeks in advance, and we had the Christmas parade. And one of the things that kind of came about, and I was sort of side-swiped by this is my wife decided that I was going to wear a Santa suit and sit in the back of her golf cart and pass out candy and toys to the kids. And it was insane. Thousands of kids out there screaming “Santa! It's Santa!”
[00:04:59.130] – Allan
And then they're sitting on my lap and I'm taking pictures.
[00:05:02.910] – Rachel
How sweet. That's so cool.
[00:05:05.680] – Allan
It was just bizarre. I'll post a picture on the Facebook group. You can go to 40plusfitnesspodcast.com/group, and you'll see a picture of me sitting in the back of a golf cart as Santa.
[00:05:20.250] – Allan
And then the parade. We were told to get there at a certain time, and they weren't even ready to near ready to start that thing until about 2 hours later. And then we're on the parade for over an hour, and I was like, okay, I've got to go to the bathroom, so I hopped out and I'm running.
[00:05:34.500] – Allan
So you got to stand on running through the streets to get to the bathroom. And then I got to go run back and find where we are in this parade to get back on the golf cart. So some funny moments. And you walk into a place that everybody knows me. Except now I'm dressed like Santa. And as soon as I get close and they start to recognize me, I say, “Don't say a word. Don't.”
[00:05:55.170] – Rachel
That's so sweet. That's Wonderful.
[00:05:58.050] – Allan
So not something I expected, but I did the best Santa I could.
[00:06:03.190] – Rachel
That's awesome. What a fun weekend.
[00:06:05.610] – Allan
So how are things with you?
[00:06:07.320] – Rachel
Good. Really good. I'm pretty excited today. I just hired a trainer to help me get through a marathon. I've got a spring marathon already scheduled, and I've been thinking about it for a while, and I thought, you know, I do want to set a goal time for this full marathon, and I think a trainer is going to help me see my training in a whole new light. So I'm pretty excited to get started with her real soon.
[00:06:32.120] – Allan
Yeah. Is this one you've run before?
[00:06:34.350] – Rachel
No, it'll be a new marathon. It's actually one of the two runcations I've already scheduled for next year, and it's the St. Louis Marathon, and that will be in early April.
[00:06:45.270] – Allan
Ok. So based on what you know, of that course, is it similar to one you've run before?
[00:06:49.840] – Rachel
Actually, I don't have a profile yet. There's not a profile on their website that I found yet, but I'm asking around, so I'm hoping to get some insight. I hear it's hilly in that area, but I don't anticipate it being crazy hilly.
[00:07:06.400] – Allan
Yeah, but that's going to help set your expectations if you go into it. And this thing's, like Big Sur. You're like that was not what I was expecting. And then you get there. So you're not really that satisfied with your training and your time. But yeah, because if you're going to run hills, you need to do a little bit of training on hills, just know that you're getting the best you can out of your training. So I'll be interested to hear how this all goes about, because having a coach, that's what a lot of people don't recognize is how beneficial having someone there that knows the ropes, that knows what's going on to just kind of push you a little harder.
[00:07:44.250] – Allan
And yes, as a coach, at times, I hire coaches and you hire coaches, and that's what we do because we want to win. We want to do better, even if winning is just winning being better at ourselves.
[00:07:56.640] – Rachel
Sure. Sometimes it's nice to have another set of eyes on what I'm doing and how I'm progressing. It'll be interesting to see I'm sure she will push me harder than what I might push myself. And I'll have some solid accountability, too. So it should be really interesting to see how this plays out.
[00:08:15.890] – Allan
Good. And I'm pretty excited. I'm launching my new program in January, Win at Weight Loss, and you can go to 40plusfitnesspodcast.com/win and get on the waitlist for that. There are going to be limited slots because I can only handle so many clients. I don't pass my clients off to anybody else. I handle each and every one of them. This is a program, a six week program that basically teaches you everything you need to know for yourself, for your body.
[00:08:49.220] – Allan
This is not a cookie cutter, here's the four things I want you to do. I've done those before, but for most people, yeah, it works. But a lot of people, they need more. They need that next step because they plateau and they stop and it doesn't work. And so when things stop working, you need tools to get through that as well. So that's what this 6-week program win. It weight loss is. Go to 40plusfitnesspodcast.com/win. And you can get on the list. And then we'll have a conversation to see if this program is right for you.
[00:09:21.370] – Rachel
That sounds awesome. It'll be great. Good luck to everybody who signs up. Do it quick.
[00:09:26.730] – Allan
Please. Yeah. Because once I get to a number, I'm like that's all I can handle. I will have to turn that off. And then the waitlist won't be for January. It'll likely be for April. So just realize now I'm going to do these in classes or cohorts if you will. So we'll go through with a group of people, and then I'll be done. And then I'll maybe start another one. But they're going to be points of the year where I just take time off.
[00:09:49.020] – Allan
So if you miss this one, it's going to be probably two, three, four months before I do another one. And so you want to get into this one while the iron strike while the iron is hot, if you will.
[00:09:59.060] – Rachel
That's right. Do it.
[00:10:00.250] – Rachel
All right. Tara is a coach, and she was a Keto coach until she decided that maybe keto wasn't the right way for her to manage her health long-term? Are you ready to talk about Short-Term Keto with Tara Garrison?
[00:10:16.890] – Rachel
Sure.
[00:11:12.750] – Allan
Tara, welcome to 40+ Fitness.
[00:11:15.190] – Tara
Yeah. Thanks for having me excited to be here.
[00:11:17.470] – Allan
So we're going to talk about your book, Short-Term Keto: A Four Week Plan to Find Your Unique Carb Threshold. And what I like about this. And it's what I tell a lot of people because, like, oh, you do Keto, but you don't do it all the time. Why don't you do it all the time? All the other Keto guys, they want to do it all the time, and you say I'm going to do it.
[00:11:37.590] – Allan
I told you, who's going to bark?
[00:11:40.230] – Tara
He's like, on camera. It's my time to shine.
[00:11:44.310] – Allan
Yes, it's my time to shine. So sorry about that. But I'm going to leave that in.
[00:11:51.570] – Allan
But the principle of this is that I look at and similar to you, I think look at keto as a tool.
[00:11:58.830] – Tara
Yeah, absolutely. And a powerful one. Short-term keto. I don't know if I'm jumping ahead.
[00:12:06.580] – Allan
No. Yeah. Go ahead.
[00:12:08.610] – Tara
Short-term keto. I've had a program for many years now called Keto In and Out, right? That was a precursor to this book. And really what it was born out of was seeing what a powerful tool Keto is in our day and age pretty much. I'm not going to say everybody should do keto, because I definitely have times, I just told a woman yesterday I'm like, I don't really don't think you need to do keto. I already think you're metabolically flexible, you're thin, you're healthy, you're thriving. I don't see any for it.
[00:12:39.040] – Tara
But most of us, we literally get into our car. We, like, sit down in a seat while we're still in our house. Like our garage is still our house. We sit in a seat, we drive to the grocery store and we sit in a seat, come back and we have endless access to food. And guess what happens over time at that lifestyle very sedentary and overeating. We are not forced to be in a situation in which our bodies need to run off their own body fat for fuel.
[00:13:05.340] – Tara
But if we lived in the wild and this is where it kind of gets to what you're saying here about not always being if we lived in the wild, if we lived in nature, which unless things go real bad in the next few years here, which hopefully they don't. But most likely we're not ever going to be in that situation again. We're just living out in the woods and trying to hunt for food. But that is our natural state. That is what our bodies. That's what they evolved upon over many thousands of years was not always having endless access to food and having to move even when you don't really feel like it so that you can have food. And guess what happens as a result of that, our bodies would go into ketosis naturally.
[00:13:46.740] – Tara
So what does this mean? It means when you run out of enough incoming carbohydrate to support your bodily functions, your body will turn your own body fat. Or now it's dietary fat often because we have so much food available to us. But your body will turn fat into these things called ketones. And you will run off of those as your energy source. And so many cool things happen in our bodies. As a result of that, we drop inflammation. It's more easy for us to focus. Without food, we can go longer without food without feeling hangry and angry and shaky and hypoglycemic. And all of these things.
[00:14:21.450] – Tara
Gut healing benefits. It's really powerful for the body. Our brain gets a boost. They go through our blood brain barrier. We have more mental energy, and some people hypothesize that maybe that was to help us go hunt and find more food. You know, we want to be mentally clear. So we don't do this. Why would you do this? Why would you do this? Why would you, like sit there and be uncomfortably hungry and you have everything you could ever imagine sitting in your pantry just waiting for you to eat it.
[00:14:45.710] – Tara
We're just not going to because we don't have to. Here comes keto. This intervention in which all we do is intentionally remove most of the carbohydrates from our diet, and we get this adaptation in our body. To me, the point is the adaptation and going back to this living in nature analogy, like, if you're freaking starving and you're living out in nature and you come across whatever food, whether that's potatoes or berries or whatever or animal, you're just going to eat whatever you can. Right.
[00:15:18.040] – Tara
And so a lot of people get in the mentality of carbs are bad for you. And carbs make you fat. And it's like, no, it's just an abundance and over consumption of carbohydrates all the time in which your body never, ever gets to explore this other half of its capacity, which is ketosis that can become, quote, unquote bad for you over time, because now you are kind of dependent on glucose for energy and you get hangry and shaky and all of these things if you don't have it. So keto is a powerful tool that allows us to come in and get our metabolism to be doing what it was always meant to do in the first place.
[00:15:55.770] – Allan
I do something I call Seasonal Ketosis. And so it's basically I know there's seasons of the years when I'm going to want to eat certain things or drink certain things and do certain things, usually around the holidays and football season and that kind of thing. And so I was just like, okay, I can be in ketosis. And I feel great in ketosis. But I was like, I don't want to live my life this way 24/7. So I would cycle out, and then I would cycle back in.
[00:16:24.170] – Allan
And what I found was for me, it works very well. And then I've had other people that I've worked with, and they can't necessarily bring back the carbs because the way they process carbs and the way they eat carbs just doesn't work. Can we talk a little bit about this bio-individuality I've heard used. Why are some of us wired to be fine with keto most of the time? And then others were wired more with the threshold of being able to take in more carbs?
[00:16:57.030] – Tara
Yeah, that's a great question. Any good nutrition coach, I think they're first going to want to know, where are we starting? What's going on? What's the starting point? And so if you have let's say, for example, you have type II diabetes. I'm not recommending that you bring carbs back in. Actually, the research is kind of starting to shift over the years. We used to say this is not we're not healing type II diabetes with this, we're just managing it depending on how far progressive is. We're seeing that it might be possible, at least to be able to increase the carb threshold a little bit. But we're talking years of doing keto, right.
[00:17:36.500] – Tara
So if you have prediabetes type II diabetes, you're using keto to manage something like epilepsy or some sort of therapeutic approach. It might be a long-term thing for you. For women who are perimenopausal or post menopausal, they may have higher estrogens, and that doesn't mean that they have to just live with that and be like that forever. A lot of things can be changed and shifted. But I'm saying if that's where you're starting, you might need to be keto for a long time.
[00:18:06.730] – Tara
If you're very obese, I'm just blunt with it, the more obese you are, more likely, the better keto is going to work for you, because that means you likely are not metabolically flexible. Your body has a hard time going into its own fat source and using that for fuel without you becoming extremely uncomfortable and hungry and cravings and all those things. So you do something like keto, you might do it for years. There's so many different things that could be happening in the body to cause this.
[00:18:33.920] – Tara
There's even DNA. I do DNA work with my clients. There's even predispositions that certain people have to have less normal, like impaired glucose metabolism. Right. We look at people with Alzheimer's. If you have Alzheimer's in your family, you may be possibly have some genetic predispositions to not manage glucose as well. A lot of these things can be completely changed by lifestyle, right. But it takes time.
[00:19:01.830] – Tara
And then I've had clients where they're extremely fit. They're extremely active. Their blood sugar regulation is great. They have good muscle mass. They're already quote unquote fat adapted, meaning their body can run off fat just as well as carbs. They might not even need to do keto. Everyone doesn't need to do it. And then there are some people that actually really it's probably going to be a life changing intervention for them.
[00:19:26.060] – Tara
And so I would say that the biggest hitters are if you have high blood sugar, this is going to be a winner-winner chicken dinner for you. It's just for me, people who they feel like finally, because when you have blood sugar cravings for food and your body is saying you're going to die if you don't eat like something sugary right now because it doesn't know how to go into ketosis.
[00:19:50.190] – Tara
It's pretty much it that's going to be a life changing experience for you left in your satiation hormone goes up. That's life changing for people. I've had clients that are 400 pounds plus and just lost hundreds of pounds, it's life changing for them, so it really depends on where your starting point is and for the sake of time, I won't go too far into that, but we go into detail on that of reasons you might want to try to do keto and possibly do it longer term in my book.
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[00:22:02.790] – Allan
And then the other side of it because I work with clients too, and we'll go low carb with their eating and they feel really good. They're losing the weight 40 lbs, 50 lbs gone and they feel great. And they're like, this is incredible. And then they're like, but I want to introduce carbs, but I'm afraid.
[00:22:20.020] – Tara
Yeah.
[00:22:20.830] – Allan
So what are some signs? They're like, this works so well, but they're like, I know a holiday, I know a vacation is coming. We're going to Disney. We're doing this and it's like, can I? And I'm like, Well, you need permission first, right? I know you have some signs, okay. It's probably okay for you to start reintroducing carbs.
[00:22:41.410] – Tara
Yeah. I love this question. This is one of the main reasons I even started talking about this at the time in 2018, when I started sharing this message, kind of developed this little tagline of ‘Do Keto. Not Forever.'
[00:22:52.170] – Tara
That was very rebellious of me. Very. Because I was very involved in the leaders of the keto movement, where all my friends and colleagues and this was just like an abomination at that time. In 2018, keto was like, the end. All be all. If you are a smart person, you understand that ketones are better than glucose and like that was just the mentality.
[00:23:12.780] – Tara
And I had recently gotten off of keto, so I came into it very lean, very athletic. I just qualified for the Boston Marathon, was lifting weights. Did keto. I appreciated some of the benefits that I got in terms of mental clarity. I think I needed a little more fat, so just hormonally felt better. I could go longer between meals, which was super cool without feeling hungry. I really got tapped into physiological hunger versus blood sugar hunger. And that was cool. But for me personally, I lost muscle and gained body fat.
[00:23:43.980] – Tara
And at the time I was dating one of the leaders of the keto movement, so I know I was optimizing it. I'm a trainer and nutritionist myself, but my body just wasn't loving it from a body composition or athletic performance perspective. And I had just brought carbs back in and everything was going back up for me. And I still maintained those benefits that I had received during keto. I've been able to go between meals for a long time. And so here I was like talking to all these women at conferences and they're terrified of carbohydrates, right?
[00:24:11.000] – Tara
They're terrified. They've been taught these will make you fat. These will inflame you. Even people saying they're going to kill you. There's like a lot of fear. And the clients that I've worked with. Sometimes my clients come to me and they've lost over 100 lbs on keto already. And I'm like the carb savior or something because I teach the message. They're like, Girl, are you serious? Are you telling me I can really have carbohydrates again? Because I'm terrified. And what I like to tell people is like if you've experienced a big weight loss on keto, remember that you are not in the same body right now that you started with.
[00:24:41.510] – Tara
It's hard emotionally for us to get there sometimes, right? We still see ourselves as a 200, 300, 400 pound person, but you're not. You lost 200 lbs. You lost 100 lbs. Your body is different now. The physiological processes are different. So what I say is, look, check your blood sugar management when you wake up in the morning. If you're under 90 in the morning, even if you ate some carbs the day before, that's a really good sign that you've achieved better blood sugar management. If you're starting to just gain weight back, maybe you've turned into lazy keto and you're not actually in ketosis anymore and you're gaining weight back.
[00:25:15.820] – Tara
You're just not feeling as good. You're not getting the same results because once your blood sugar management is good, you're not going to get the same drastic result from keto that you did when your blood sugar was poor. If your sleep isn't good, if you feel like you're crying a lot like that could be low serotonin. If your gut health isn't good, you just chronically have watery stools or constipation. Those are all signs that maybe it's time to just explore bringing cars back in.
[00:25:39.580] – Tara
And I just want to say one thing real quick. And that is please remember that when you first bring carbs back in, your insulin response will not be as high. And we've seen that is a rat study. But for about two weeks after getting off keto and bringing carbs back in, you may have higher blood sugar spikes than you would after those two weeks are over. Once your body gets regulated on how much insulin to produce, I say that because so many people, they're like, I try to eat one carb and my blood sugar shot through the roof.
[00:26:07.280] – Tara
I'm like, I know that's because you've been keto for so long. I've had times when I was keto and I ate carbs, and I literally fell asleep like I was in a coma. And so it's that please remember that. And the types of carbohydrates you eat are super important as well, and make a tremendous difference.
[00:26:25.080] – Allan
Yeah. Because just like, we often have that problem, they call it keto flu. I call it carb withdrawals. When you go into ketosis about a two week period of time that your body is trying to figure out. Whoa, what is this way of eating? What's going on here? Why don't I have this? It works the other way when you're trying to go back in. It's like, okay, Whoa. I've got a sugar rush just having a little bit of ice cream or a cookie,
[00:26:50.980] – Tara
Right.
[00:26:51.490] – Allan
Whoa. Where did that come from? And then your body will adapt, and we get this metabolic flexibility, where our body is able to easier go back and forth. If you said, okay, I'm going to take the weekend off or take a month off, and I'm going to go and start reintroducing carbs, and then it's not really what you want. It's not really working out. You're not feeling it. Then you just do that transition back. And it's actually not hard. It's not as hard as it was the first time.
[00:27:18.520] – Tara
Totally.
[00:27:19.070] – Speaker 1
If you get yourself into a really good state with how your insulin responses, how your pancreas is working. And like you said the other things, like Ghellin and Leptin, and just kind of making sure that you actually know what hunger is and just eating sugar for the sake of sugar.
[00:27:35.330] – Tara
I appreciate you saying that because I think you're the first person I've heard say that. I'm like, I feel like the lone wolf over here. Everyone's teaching, hey, when you go to keto, it sucks. And your gut is going to get all messed up because your enzyme regulation is off because you're not used to making that much lipase to break down fats and all these things. And it's okay. Just hang in there. But nobody's breaching that. I felt like. I've been like, I'm like, hey, also, when you bring carbs back in, some things have to get up regulated in the body to the amount of amylase you produce to break down carbohydrates in your gut, your ability to manage and process that much fiber.
[00:28:09.090] – Tara
And that's why I slowly reintroduce carbs in the book, because sometimes people are like, oh, I ate carbs, and I got really bloated. My body just hates them. I'm like, no, you're just not used to producing enough enzymes to break it down. It takes time. So I appreciate you sharing that message. It's also a transition out.
[00:28:26.760] – Allan
I actually put it in my book that I published in 2018. So in December of 2018, I had the same message that you don't have to be in keto forever. But you want to have a reason. You want to have a strategy as you go into these types of things. And so one of the most important strategies, I think, is people are looking at carbohydrates and trying to get past that fear or that phobia, which I guess carb phobia is now going to be a word if it's not, I just made it up.
[00:28:55.680] – Tara
I say it all the time.
[00:28:59.350] – Allan
Okay. Not all carbs are the same. Yeah, but we have this in our mindset. It's like I look on the label and that's mistake probably number one. But I'm looking on the label and the label says it's got this many carbs. And can you kind of go through and talk about how we can look at carbohydrates and how we can prioritize them as we begin to reintroduce?
[00:29:22.820] – Tara
Yeah. I love this question. And the reason this is one of the main reasons I wrote this book is because I noticed because I'm a keto specialist in my regular everyday life. Everyone feels the need to talk to me about keto, right? I'm sure you noticed the same. Right. And I get these people they're eating pizza and chips and whatever and fast food, and they'll say, oh, man, I know. I just got to go back to keto, and I'm like, wait a minute. That's not the only way to be healthy.
[00:29:49.390] – Tara
There's another place that's not junk food or keto that's, like, all in or all out thinking. I almost forget sometimes that when I'm telling people that it's okay to eat carbs, I don't like calling anything good or bad. It's just you're not going to get as optimal results when you're eating processed carbohydrates full of canola oil and processed white flour and sugars. And that's not going to be the same experience of what I'm talking about. And the way I like to prioritize it is non starchy vegetables.
[00:30:21.470] – Tara
So the things that we actually kind of consider vegetables, right? Broccoli asparagus cauliflower have at it, because sometimes even keto, you have to actually limit that. For some people who are really sensitive, it's like, oh, you can have carrots again. You can have any vegetable you want, and that brings us into starchy vegetables. Right. So that's kind of the next step is like potatoes, sweet potatoes. If your gut can tolerate it, it depends on the person. But some people manage beans really well. Some people have sensitivities and can't have those things.
[00:30:50.600] – Tara
But if your body processes the well, go for it. Start eating more things from nature. And then my next on my list is fruits, you know, and you could alternate that you could put fruit up there with starchy vegetables to start eating fruits again. See how your body does see how you tolerate them. There's so much fear around these foods, especially in the keto world. It's like, don't eat bananas. I just saw a share the other day and it was like, oatmeal is unhealthy. And I'm like, no for some people, maybe, but not for everyone.
[00:31:20.100] – Tara
So question some of these dogmatic beliefs that you've gotten and look at the actual research if you want to, it's not there. We're taking something that might be true for some people and trying to make it true for everyone. And so that's like, it's something to be mindful of in the nutrition world right now in our information age. And also, I am not opposed to whole grains like quinoa. And so granted, if you have leaky gut, you don't want to be eating these things, they're probably going to exacerbate it, right.
[00:31:48.180] – Tara
If you don't cook your foods like this might affect it. Right. But if you look at the actual research, there's so much in support of some of these whole grains, even oatmeal, helping with cholesterol, helping with LDL levels, helping be heart protective. And I have to go so against my programming and the keto world to say stuff like this because we've been taught for so long. Like grains are bad, like beans are horrible. Definitely don't eat those. Don't eat bananas. Those are fake foods. And I'm like, I've come to a place in my journey where I'm like, if nature is allowing it to be grown and you ask your body, how does my body actually feel when I eat these things?
[00:32:29.060] – Tara
When I eat quinoa, I feel like, amazing. My body loves quinoa as you bring these things back in, start to experiment. How do I feel? Especially after kind of that two week mark is gone. And I bet for most of you, at least it's been most of my clients experience after a phase of keto when everything's regulated in the body and they start bringing these things back in and let go of their beliefs that it's hurting them, they start to feel really good.
[00:32:51.280] – Allan
Yeah. And that's what I like with your plan is that basically it's not this. Okay, turn the switch. And now I go carb crazy. It's okay. We're going to go in and we're going to have some spinach and we're going to have some broccoli and we're going to have some cauliflower and we're going to slowly introduce these vegetables and see how our body responds.
[00:33:11.970] – Allan
It might be a little hard. At first, you might not be digesting. It the way your body needs to, and you might be gassy feel a little bloated, but give it a shot, give it a legitimate shot. And then once you kind of adapt and your body is performing well with that, you can go to the next step saying, okay, I want some sweet potato, and it's not like you eat one whole sweet potato. You have a little bit of sweet potato with dinner and see how you feel.
[00:33:34.890] – Tara
I like how your plan is kind of putting that together in a structure. So there's not a whole lot of questions of okay, do I go out for Thanksgiving dinner and that be my break, my keto thing. No, you're not going to feel well if you do that.
[00:33:49.940] – Tara
Right. And the intention is if you slam on your gut and to your blood sugar, because keto is a restrictive diet, it is. And so sometimes there's an emotional component of, oh, my gosh. I think why people get stuck in it, possibly because they're like, I like this restriction because I don't trust myself to be not, like, off the rails. Once I do eat carbs and I'm trying to show a different way of, like, honoring…
[00:34:17.640] – Tara
The way I like to put it is this imagine that you're still keto with healthy carbs as part of keto. If you kind of look at it like that instead of just like, I'm going to eat whatever the freak I want. Pizza time, soda time. That's not it. It's still eating whole foods from nature. And I'm really just trying to help people get the experience of what it can feel like when you eat carbs to support healthy functions of your body. But not so many carbs that you go into a diabetic coma being theoretical. But you know what I mean, because that deters people from understanding what it can feel like to live a balanced life again after a phase of keto.
[00:34:54.750] – Allan
Right. And once again going back to the metabolic flexibility, you might find that your carb threshold has gone up substantially. And so whereas before, when you were insulin resistant, when you were obese and when you were really struggling, 25 grams was all you could handle. And when you start looking at what, 25 grams of carbs equates to it's almost no carbs that you're eating. And then you say, okay, now I'm going to push this up. And maybe now you're eating 50, you might find yourself still in ketosis most of the day if you're doing any measurements at all.
[00:35:28.080] – Allan
Some people I've seen particularly very fit, very athletic, moving people when they're doing a lot of movement, they're doing a lot of work cleaning out their glycogen stores and doing those types of things. They can eat 100-150 and still maintain ketosis most of the day.
[00:35:45.410] – Tara
Yeah. Even Dominic Agastino shared this. I think on I believe it was on Dave Asprey's podcast or maybe Joe Rogan or something. But he was saying that he eats about 150 grams of carbs a day, and he called it more ketogenic than ketosis. And I think what he means by that is he's helping to support some probably most of you. If you're keto nerds, you've heard there's parts of your brain that really want glucose. There are certain parts of your body that do want glucose. So you're supporting those organs, you're supporting those things.
[00:36:13.160] – Tara
But you're still active enough. I mean, Dom, like, he deadlifts, like 500 lbs. It's dude strong. Right. So just like you're saying, he's using that glycogen and then intermittent fasting so that he's able to go back into ketosis easily. And I think that's become my lifestyle. I probably eat, I would say, between 100 and 200 grams of carbs. I crush it in the gym every morning. I am like, scary, almost beast mode. And that's why I can do stuff. And then I pair that with intermittent fasting.
[00:36:39.960] – Tara
It's such an easy lifestyle, and you don't have to not have any carbs, which for me, especially someone like me who's athletic. It really limits for me that kind of intensity in the gym. Right. And so it can become an easier flow of life if you're willing to add some activity into your routine as well. But the less active you are, probably the less carbs you need, I'd say across the board for human beings.
[00:37:08.430] – Allan
Yeah. And that kind of goes to the next thing. I really haven't seen anybody else that's spent a lot of time talking about this. But part of the reason that you do want to make sure you're eating those non starchy vegetables and sometimes some starchy vegetables and definitely fruits is your neurotransmitters. They're basic components. And if you're just going strict keto for a long period of time, you're probably going to have some issues with your GABA and your dopamine and serotonin and those types of things which are going to affect your sleep.
[00:37:42.900] – Allan
They're going to affect how you feel. And when your body gets stressed. Now we're talking about adrenaline and things like that. So can you talk a little bit about those neurotransmitters? Because this is a conversation that a lot of people aren't having about why carbs are actually an important component of what we eat. We got to do it right with regards to how we process. But you'll know, it because your brain will turn on when you get the formula right.
[00:38:12.410] – Tara
Right. And I love talking about this. And thank you for asking, because there's such a lack of awareness of how much nutrition impacts our mental health. And so often I see people go into these blame and shame cycles of what's wrong with me. I don't know what's wrong with me. And I'm like, actually, okay. So you had something traumatic happen and you're sleepdeprived and you're sad and you've been keto. And maybe you don't even know you have a genetic predisposition for low serotonin. And so your serotonin is in the crapper.
[00:38:40.610] – Tara
And you're feeling so just down. And guess what? Actually eating carbs is smart. Your body is probably telling you to go eat some carbs because it's like, we need to get serotonin up. So you're not so sad, friend. And then people are like, I don't know what's wrong with me. I just don't have any willpower. And I'm like, hold on on. Let's look into this. So let me give some basic information. I'd say the biggest impact that keto has on certain air transmitters would be dopamine, serotonin and GABA.
[00:39:08.020] – Tara
So when your keto, your dopamine will be higher. So when you eat a diet that's mostly fat and protein, you're going to favor dopamine production. That's because tyrosine the building block of dopamine and tryptophan the building block of serotonin, they compete to get across the blood brain barrier. So if you're eating more fats and proteins, the tyrosine is going to win. You're going to be more dopamine or making more dopamine. And then if you are eating more carbs and protein as the majority of your diet, you'll favor serotonin production.
[00:39:40.390] – Tara
So what does this mean? If you are somebody who has really low dopamine and you go, keto, you may all of a sudden start. You may have a life changing experience on your mood. You're like, all of a sudden I'm driven and I'm making my dreams come true, and I'm nice to everybody and confident and like, wow! That's where I think a lot of the zealots of keto come from these deeper biological processes they're having. They don't understand. They're like, all I know is, I got better. Things got better. Like, I felt a lot better.
[00:40:13.430] – Tara
But let's say somebody has they already have good dopamine levels, but they have low serotonin, and then they go keto, and they get higher dopamine. But they might like that a little bit, but didn't really need it that much. But they needed a little bit of serotonin that they were getting. And now all of a sudden, it's dropped. And they're in a place where they are sad and crying a lot and just feeling really emotional. And then they're likely to put more pressure on themselves.
[00:40:37.940] – Tara
Come on. Why can't you just do this thing? And it's like, you need to know that there could be a biochemistry aspect to this process for you. And so I always honor people. I'm like, Listen, if you don't feel better on keto, and you've been doing it for, like, a month and you just don't feel better. It's okay to honor that it's not the only way to be healthy. You can also eat a balanced diet and exercise and get many of similar benefits.
[00:41:02.850] – Tara
And then GABA, I really like to share about. So ketone bodies have been found to be GABAergic. So what's GABA? GABA is like, the breaks on our brain. So a lot of people who are overthinkers, they just can't stop, can't stop, can't stop, can't stop. They may like being in a ketogenic state because that overthinking is usually indicative of, well, it can also be maybe you need to meditate and work on some things like that. But glutamate is a neurotransmitter that causes it's excitatory. It's like go go in our minds. And if that conversion, it turns into GABA.
[00:41:39.470] – Tara
So if it doesn't turn into the breaks in the brain, we're just like chronically obsessing over these little things. And it makes people feel crazy. And so ketone bodies can help increase your GABA levels and help that to stop. So that can be really enjoyable experience for some people. But if you already have good GABA levels, you're not going to feel that you're not going to really need that. I like to go into this in the book of some different things you might be feeling and experiencing on keto and why.
[00:42:10.500] – Tara
And then the last one will be adrenaline. This is something that honestly concerns me. Dr Jeff Volek and Stephen Phinney did a study on this because a lot of people were concerned that keto might just be this high on ketones, might actually just be high on adrenaline, which feels great and helps you lose weight in the beginning. But over time it increases cortisol and can actually cause you to gain weight and have health problems. And so they showed that as long as you have adequate salt intake on keto, that you can offset the overproduction of adrenaline on keto.
[00:42:41.910] – Tara
But if you don't, which I say is pretty like you don't know exactly what your sodium levels are and what your needs are that day. So I get concerned about people who may not have adequate salt levels on keto, and they're going into this high adrenaline state for years on end, and that can cause problems in the long run. So just something to be aware of. I share all the details of that in the book, but the impact of our how are you feeling?
[00:43:07.020] – Tara
Are you really feeling better? Are you feeling kind of crazy? Are you feeling kind of like manic and overly busy or uber-confident? Too confident, like you don't care about anybody anymore. Maybe your dopamine is through the roof. I just like to create awareness of these things so people don't have this shame and stigma of what's wrong with me, and they actually have some understanding behind it.
[00:43:26.560] – Allan
And I think this speaks to when we say food is information. Movement is information. This is how it happens. It's the neurotransmitters. It's the hormones. All those things have to balance out. All those things have to work for you. And if you're out of balance because the food you're taking in isn't serving you or your movement patterns aren't serving you, then you're giving yourself bad information and your body is responding the only way it can.
[00:43:55.880] – Tara
Right
[00:43:56.810] – Allan
Doing these experiments getting out there and experiment of one. You know, you're the most important sample size there is. And just saying, I'm going to try this four-week plan and I'm going to find my carb-lite, keto and I'm going to get into keto. And then when I'm ready to come out, I'll follow this four week plan to reintroduce and really Journal and pay attention to your mood, pay attention to how your skin looks, how you feel, how your workouts. Like you said, if you start going beast mode in the gym, something good is happening.
[00:44:26.470] – Tara
Yeah. And sleep and digestion and all those things. I love that those are the questions I have as you go through that process. And ideally, it's a four-week plan. I'd love for you to make it like twelve weeks and do one week for a whole month. But be aware. And one of the cool things. And I'm sure you're aware of this with you all the time is you might not need as many carbohydrates after doing a phase of keto to give you that get up and go, which is kind of cool.
[00:44:54.440] – Tara
So you're exactly right. Please honor your body and what your body is asking for and give things time, though. One day you ate cupcakes yesterday. My body hates carbs. No. All right. Give yourself a little bit more time to experiment than that.
[00:45:09.900] – Allan
Tara, I define wellness as being the healthiest, fittest, and happiest you can be what are three strategies or tactics to get well?
[00:45:18.190] – Tara
Yes. Number one, sleep so big. I don't know how to say it, but you guys know you're worthy of sleep, right? Remember that. Nothing is more important than that. Everything in the body goes up when you have adequate sleep. And I think so many people are depressed and anxious because they literally just need sleep. And all those neurotransmitters I talked about the production all goes down if you don't have enough sleep, so biochemically, you're in a bad mood and that's hard to get out of. So sleep is, I'd say the core the key stone of wellness. It's the healer.
[00:45:50.950] – Tara
Next is having a consistent routine for success. Have a consistent routine. So it's not so hard all the time. Like, I got to get to the gym some time today. I got to figure out something healthy to eat at some point like that's very stressful. So you can eliminate this decision fatigue by having I have a morning routine. I have a consistent gym time with actual times on it. I have my clutch, go to meals and I have an evening routine. I have boundaries for myself. Right. And that is like it makes it so easy. Your body knows what to expect and you know what to expect, and then you just get in flow that gets you results.
[00:46:22.090] – Tara
And I'd say the last thing is showing up for yourself and having boundaries, saying no to things that you don't want to do, doing things that bring you joy, saying no to relationships that drag you down, spending time in relationships that nourish you. Like that. It's having happiness, like prioritizing kind of that inner child saying, I'm here for you and continuing to show up for yourself in a way that you need. I'd say between that having a flow of a fit, healthy lifestyle that you can stick with with ease, sleeping and nourishing your soul, it's good stuff.
[00:46:57.250] – Allan
Thank you for that. Tara, if someone wanted to learn more about the book, Short-Term Keto or the things you're doing, where would you like for me to send them?
[00:47:06.310] – Tara
You know what I would say? Go to my website, Taragarrison.com and you can click on the book link there because I am giving away my Top 100 Keto recipes for free with anybody who orders the books. So all the info for that is just right there. It's quick, easy, instant download because I want to make sure if you read the first chapter and you're like, wow, keto sounds really cool, and I actually want to try it and use Tara's recipes. I wanted to make sure people were supported on that. So my favorite Top 100 Keto recipes that I've used with clients and boot camps and all these things over the years are all condensed into that.
[00:47:35.460] – Tara
And then you can find links to Amazon and Barnes and Noble and all these websites where you can purchase the book.
[00:47:40.260] – Allan
Okay, you can go to 40plusfitnesspodcast.com/518 and I'll be sure to have the links there. So, Tara, thank you so much for being a part of 40+ Fitness.
[00:47:50.190] – Tara
Thanks so much for having me.
[00:47:56.270] – Allan
Hey, Ras, welcome back.
[00:47:57.990] – Rachel
Hey, Allan, what a great interview. There's a lot I'd like to talk about, but why don't we start with the idea of using keto as a short term fix?
[00:48:06.410] – Allan
Yeah, most of the people in the keto space love keto and then therefore, it's the only way to eat. And the short of it is. And anyone that's listening to this podcast more than a week knows that I don't buy into that. I'm not into the dogma of there's only one way for you to eat. There's an optimal way for you to eat where you are right now, and there are certain things you probably want to accomplish that eating the right way for that is going to serve you better.
[00:48:40.910] – Allan
I can tell you from my experience, keto is the best way for me to drop body fat. If I try to do it any other way, I tend to overeat. I don't feel satiated, and I don't enjoy myself enough to stick with it. And then there's just shortcuts. I can't say, okay, I'm going to lose weight and continue to consume beer or bread or those types of things because my body just puffs up. Now. I love beer. Don't get me wrong. And I really am kind of fond of bread, but they don't serve my body, particularly if I'm trying to lose weight.
[00:49:16.550] – Allan
And so if I'm looking to try to lose body fat, I have to go rather strict with keto, but I also have in the back of my mind. Yes, it's not permanent, but it could be if it needed to be. And so the flipping back and forth, which I do as a part of what I call seasonal ketosis is really just that thing to say. Okay, if it's a good time for me to start cutting body fat, which I'll tell you right now, it is. I'm looking for that Tough Mudder in August, so I would love to be 25 lbs less when I do that run because it's that much less weight I have to carry.
[00:49:52.940] – Allan
Now, the weight service me well right now. And if I want to lift heavy and do the things I'm doing, walk and lift heavy, I'm fine. It doesn't cause me any issues at all. But if I want to do something intense and long like the Tough Mudder, I'm going to need to do make some changes to me physically, which includes losing some body fat to perform the way I want to perform for that. So keto is a great way to improve your health. It's an elimination diet, so strictly you're eliminating whole food groups. Yeah, you are.
[00:50:26.990] – Allan
But same thing. If you're a vegan, same thing, you're vegetarian, same thing. If you're a carnivore, all those ways of eating, you're eliminating something. Even if you do the FODMAP diet, even if you do the Mediterranean diet, you're eliminating certain foods. And so elimination is what diets are. Almost none of them are just eat what you're normally eating and just eat less of it, because everybody knows that doesn't work, right? I'm starving all the time and I'm craving foods. So the eating less and moving more by itself doesn't work.
[00:51:00.990] – Allan
You've got to find a structure to how you're eating that helps you feel satiated. That lets you eat less and have the energy to move more. But you can't start with the eat less move more model. You have to think about the foods that are serving you and then go from there.
[00:51:20.030] – Rachel
Absolutely. I thought that was the greatest part about this being a short-term fix is that it's just one test, really. It's one experiment to see how your body responds when you take certain foods out of your diet and add other foods back into it and see how you feel in response. And it's pretty quick that you'll see some changes. But just like she said, you don't have to live on it forever. Once you reach maybe your body composition goal that you're trying to get through, or once you get through your Tough Mudder, maybe you can reassess your relationship with carbs.
[00:51:56.690] – Rachel
which brought me to the next point was that let's talk about carbs because carbs are not all created equal. And like I've mentioned in the past, if anybody says carbs, I instantly think of a giant baguette of bread or the pastries we eat at breakfast. I always default to bread, but that's not all the carbs. That's not it.
[00:52:17.280] – Allan
No, because carbs are going to range everywhere from the leafy greens that have almost no real usable carb. It's fiber and water. Mostly you look at celery, and everybody will say, Well, that's almost a negative in the calories, because there's so much fiber to digest that and get it to chew it, you're almost burning more calories than you are eating. That's not entirely true, but it is full of water. And so from that perspective, to say that celery is the equivalent of potatoes is the equivalent of bread is the equivalent of Twinkies. It's just not true.
[00:53:00.040] – Allan
There's a whole range of them and how your body utilizes them. That's so different. And we talked to Dr. Yeo a week or so ago, and the basic principle is that fiber is not going to be digested by you. It's going to get all the way down deep into your small intestine before bacteria are going to start hitting at it. And then it gets into your large intestine. And that's where they're going to start doing their breakdowns and stuff. So the fiber is going to go all the way through you, and you're not technically going to get any calorie load from it.
[00:53:33.060] – Allan
You're going to feel full or longer because it's not being taken up. Whereas bread and sugar and the Coca Cola and stuff that you want to drink, those things are hitting your bloodstream almost immediately. They've been almost completely digested in some cases again, if they're processed, they've been digested before you even put them in your mouth because of the processing. And so when it hits your digestive tract, they become sugar in your system. And then there's an insulin response. And there's all the other things that go along with that.
[00:54:06.390] – Allan
Different carbs are going to work differently for you. And there was an Israeli study a few years back, and they put the long-term monitors and continuous monitoring of blood glucose that you see people with typically with type II diabetes and type I diabetes. They wear this so they can constantly be monitoring their blood sugar. And they had this thing set up to basically just continually just check their glucose, check their glucose, check their glucose. And then they said, when you get ready to eat something, whatever you want to eat, a banana, a baguette, as you said or anything like that, a donut.
[00:54:46.410] – Allan
Then you go ahead and just log what you ate when you ate it, and they would say, okay, well, one person's blood sugar would just shoot up when they ate a banana, and someone else's wouldn't. And then there's the other aspects of this. If you eat a green banana, like, really green, like, hard to open. It doesn't peel, you basically cut it. That's almost entirely non-digestible starch. It's almost all fiber, and it's basically a prebiotic that's going to feed your intestinal flora, your microbes in your intestine, because you're not going to digest that as sugar.
[00:55:26.920] – Allan
Now, if you let it get ripe, and now it's a yellow or slightly browning, it's a high dose of sugar. It's changed. Same thing with a potato. If you eat a raw potato, it's almost all nondigestible-fiber. If you thecook it and eat it, it's now something that's going to boost up your blood sugar relatively quickly. If you then refrigerate it and eat it later, you've now turned it into a resistant starch. So that's all with the potato.
[00:56:01.780] – Allan
So there's a lot of variation there in the foods that we eat. And there's a lot of variation in individuals. And really, the only way, you'll know, if the food is serving you or not is trial and error. And that's what's great about keto is keto is that elimination diet that takes you off of all of that. And the other thing that at least it was great with keto was that it was all whole foods, because before the keto was really a big thing, they didn't have all the keto snacks and the keto fake recipe stuff. I still want my pizza. So make a keto pizza, which is fine. Except now you're introducing some processed foods, even with the almond flour and the coconut flour and eating a lot of cheese. So if you have a dairy problem, that's just another thing where it might not serve you to be doing this.
[00:56:57.830] – Allan
That stuff didn't exist early on in this whole drive to keto. And I approached it from a paleo perspective. And I'm like well, my ancestors would not have eaten keto pizza. And so it's just those kind of things of saying, think about food as nourishment for your body. And if the food isn't serving you towards the goals that you have for your health and fitness, then it's not the right food for you.
[00:57:27.050] – Allan
And that's kind of the message that Tara came into this was she was a fit young person trying to be competitive and athletic and get stronger and have a certain body fat percentage. And those things were really important to her. And keto was a tool that got her to a point. And then she's like, well, I'm not getting there. And I know I'm doing it right because I have the right resources there's just something about keto that's not working for me right now. And she transitioned off of keto.
[00:57:57.010] – Allan
And then she got to her body composition level. She got stronger. And that's Tara, that's perfect for her. And if you're struggling with something, consider trying keto and see how it goes. You don't have to think of it as, oh, well, once I go on it, then I'm locked in for the rest of my life but you might get there like you have Rachel and say, this does actually serve me very well. This way of eating serves me very well.
[00:58:24.920] – Allan
And if I want a beer after a race, I'll have a beer. That works perfect for you. And for Mike.
[00:58:33.830] – Rachel
Yes, it does. That's our Mo. Mike has an iron gut, so he's able to eat more non keto foods, and I'm able to eat. But that's just it is that we do enjoy certain foods when we feel like we can do that. So a beer every now and then. That's fine. I'm actually going to be experimenting with the sweet potatoes. You had mentioned this to me before about baking them and refrigerating them and baking them again to make them more insulin resistant. That's something I'll be experimenting with as I get ready for my marathon coming up.
[00:59:10.300] – Allan
And I've heard it done mostly with white potatoes. So you might want to do a little bit of reading on that. I'm not sure if it's the sweet potatoes that do that same way because they are slightly different. They're a little less starchy than the white potatoes. So I haven't looked into the sweet potatoes. But if you do that, then report back what you learn about it, because that would be very interesting.
[00:59:31.250] – Rachel
Well, you know, I'd like to choose foods that have a little bit more punch, nutrient wise. And I feel like a sweet potato might have a few extra nutrients that I could probably use in my diet, whereas a plain white potato may not. But I'll definitely try both experiments.
[00:59:46.120] – Allan
You might be surprised if you start really looking into what's in the potato. Besides the insulin response for standard potato, there's still some good nutrients in the potato, so give it a shot.
[00:59:57.940] – Rachel
Yeah, I'll check into that and let you know.
[00:59:59.990] – Allan
All right, Ras, I guess I'll talk to you again next week, then.
[01:00:03.060] – Rachel
Sure. Take care.
[01:00:04.350] – Allan
You too.
[01:00:05.220] – Rachel
Thanks.
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Thank you!
Less...
On episode 517 of the 40+ Fitness Podcast, Thomas DeLauer and I discuss how to know when you have a mineral deficiency and what you can do about it.
Transcript
This episode of the 40+ Fitness Podcast is brought to you by Pushrs.
If you’ve listened to the podcast long, I’m sure you know that you can get a great strength training workout done just using your bodyweight. But that often includes movements like the push up, full plank, and various yoga poses that put too much stress on your wrists. Ouch!
Pushrs solves that problem. The ergonomic design of Pushrs aligns the wrist by lifting the area where the wrist meets the hand and stabilizes an open hand position creating a straighter line between the bones in the forearm, wrist, and hand. There is a comfortable spring-like top surface to absorb shock and deliver feedback to the hands during movement.
The shape and the non-slip bottom make Pushrs a great alternative to yoga blocks. And they stack so they can be packed away in your carry on bag when you’re traveling and using bodyweight work to get your strength training done in your hotel room.
I’ve found I like them for mountain climbers. The non-slip bottom keeps me solid and the slight elevation puts me in a really nice position and because I’m not putting stress on my wrists, I can go longer making it quite a workout. I’m looking forward to trying them on other movements that have my hands on ground supporting my bodyweight.
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This episode of the 40+ Fitness Podcast is sponsored by Organifi.
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[00:04:08.440] – Allan
Hello, Ras. How are things?
[00:04:10.480] – Rachel
Good, Allan. How are you today?
[00:04:12.450] – Allan
I'm doing all right. I've been kind of busy with the challenge. We're doing the Crush the Holidays challenge. That's been a ton of fun. I kind of push myself outside my comfort zone, doing daily videos. I've never done that before. I've done daily audios, and I'm very comfortable behind the microphone, recording and doing my thing. But then when I have to think about how does the lamp behind me look? Because one of you is OCD and had to bring up, like, fix the lamp for the love of God.
[00:04:44.830] – Rachel
Oh, goodness.
[00:04:47.470] – Allan
But it's been good. It's been a good opportunity for me to push myself a little bit outside the comfort zone that I had, and it's pushing the others. It's one of the things as we get into the holidays, it's just really easy to just say, okay, I'm on the coast for this last six weeks of the year, and then January, I'm going to hit it. But you just lost six weeks to do something different. And so they're doing things different. They're really thinking through the mindset parts of fitness and health, and they're setting plans.
[00:05:20.530] – Allan
They're setting structure. They're building habits now that will serve them tenfold next year. So I'm really excited about the people that are going through the challenge. And then, yeah, what I'm going to do is in January, I'm going to launch a new program because I had a twelve week program and it was a really good program. Don't get me wrong. I love it. But what I found was that that's a long time to be coaching someone on mindset. And so I'm working to compress that into a six week program.
[00:05:50.310] – Allan
I'm going to call Win at Weight Loss and launch that in January. So if you're interested in learning about my weight loss program, it's guarantee. It's money back guarantee. We're going to talk about mindset a lot. There'll be some standard workouts and things like that that you can do depending on what your fitness goals are. We're going to really dive in deep to what makes us overeat what makes us bend, what makes us go off plan. And what are all those saboteur things that we do and other people do that keep us from losing the weight that we deserve to lose.
[00:06:22.690] – Allan
So if you're interested in that, go to 40Plusfitness.com/win. Again, that's not 40PlusFitnesspodcast. It's 40plusfitness.com/win. W-I-N and you'll see a little form there you can fill out to get on the waiting list, and then we can have a conversation and see if this program is right for you.
[00:06:42.970] – Rachel
That sounds awesome. Sounds like a fun program.
[00:06:45.570] – Allan
Yeah. And I'm so excited with the Facebook group. It's going to the challenges, the weekly challenges and the different things that we're doing in there. I'm going to be posting more excerpts, clips, video clips. If you've ever wondered what it's like to be recording an interview with, say, Tony Horton or all these other guys like, we're going to talk about Thomas DeLauer today, you'll be able to see clips of them on the doing parts of the interview. That kind of what I call the highlights. I'm going to be posting those clips in the Facebook group.
[00:07:18.090] – Allan
So if you're interested in seeing those clips and kind of connecting more with what we're doing here on the podcast, go to 40plusfitnesspodcast.com/group. And that'll take you to our Facebook group and request entry. As long as you're cool, you can be a member.
[00:07:34.810] – Rachel
Nice.
[00:07:36.430] – Allan
Well, there's some people who decide to not be cool and they decide they want to sell you their services or they want to show you some things that aren't really in our realm, and it's fine. There are groups for that. There's people that are interested in that. But that's not what we do. What we do is encourage you. We give you guidance and help you. And it's a very supportive, active community for individuals that are looking to lose weight, get fit. And knowing that being over 40, we got to do it a little bit differently than we did when we were kids.
[00:08:12.330] – Rachel
Yeah, it's a great group, that's for sure.
[00:08:14.950] – Allan
So what about you? What have you been up to?
[00:08:17.650] – Rachel
Trying to get my head screwed on tight as we close out this year? I can't believe the year is just about over.
[00:08:25.330] – Allan
Yeah, it's going quick. And that's what I'm saying for a lot of people to take six weeks off and they just look at it and say, it's Thanksgiving and then it's Christmas, and then it's New Year, and it happens like that. So this is not taking some time right now to get into your head and have the right conversations about mindset, things that have held you back in the past and how you're going to do things differently and starting now doing those things differently rather than waiting until January 1st.
[00:08:58.450] – Allan
If you're going to join a gym, you think you're going to join gym. I know that's not for everybody, but do it now. Don't wait till January 1st when the gyms are just packed with people and you're just a number coming through the Turnstall. Go in there. Now, get familiar, get with the trainer, learn how the equipment works and then do your thing. But don't wait because you're losing an opportunity, losing days, and it just drives me crazy.
[00:09:24.120] – Rachel
Yeah, exactly. I'm already planning out my next year. I've got a couple of races on the calendar, so just doing my homework right now so that I can start the year off with a bang.
[00:09:35.960] – Allan
Good. Excellent.
[00:09:36.950] – Rachel
Good stuff.
[00:09:38.110] – Allan
All right. Well, you're ready to have this conversation with Thomas on Mineral Deficiencies?
[00:09:43.040] – Rachel
Sure.
[00:10:06.850] – Allan
Thomas, welcome to 40+ Fitness.
[00:10:09.910] – Thomas
Thanks for having me, Allan.
[00:10:11.210] – Allan
Now, I've actually been following you for a number of years, watching some of your stuff at this point on YouTube, you have nearly 2.9 million subscribers, which is over half the size of the country I live in and nearly 1800 hundred videos. So I think if someone sat down and sat down and tried to watch your whole library, it would probably take them about a year to do it, assuming they slept 8 hours a night. So it's a lot of stuff a lot.
[00:10:41.450] – Thomas
And I usually tell people if they're first coming to my channel and saying, like, hey, just go easy. Don't binge a bunch of videos because it's just going to you're going to lose your mind. This is way too much and definitely start small.
[00:10:55.170] – Allan
But no. But the point is you have a library now. And so someone has a question around keto, around minerals, around a lot of different things. You're worth going and checking out because you're probably going to have a video on it and it's going to be very informative and it's quick. It's not a 30 minutes or an hour long video. It's 9-10 minutes, eight minutes, whatever minutes it needs to be, and you just boil it down and it's very well done. And the information is there. The research is there.
[00:11:27.240] – Allan
So again, really good stuff. I appreciate the opportunity to have you here.
[00:11:31.750] – Thomas
Thank you. And it's awesome to just be able to have a good conversation rather than just talking to a camera.
[00:11:37.060] – Allan
Yeah, I get it. We talk about minerals, and I think everybody generally knows minerals are a micronutrient of food that we get from various things we eat, and if we don't get enough of them, sometimes our body lets us know. Sometimes it doesn't, but we don't perform well. We don't feel well, if we're not nourished, and part of nourishment is making sure that we have adequate minerals. What got you so interested in mineral deficiencies?
[00:12:11.410] – Thomas
The first thing that got me really into it was magnesium just flat out. I just started reading a lot of the research on magnesium, how I stumbled across that. I don't even remember how I stumbled across so much the initial research there. But that's what fascinated me. And with magnesium, which I know we'll get into some more depth, but it opened up so many different cans of worms because I found that, wow one mineral deficiency leads to another one chelates, another, too much of this one leads to not enough of this one or too much to this one.
[00:12:42.930] – Thomas
And it was like, this never ending thing. It was just like, oh, my gosh. Mineral balance is so important. So I kind of became a little bit obsessed. If you want to call that, I ended up on the clinical advisory board for some magnesium groups. And there's some studies, Scottsdale magnesium study. And then from there, it was like, okay, I'm sitting in this magnesium world. Maybe this is a little bit biased for me to only be focusing so much on magnesium. So then from there, that kind of branched into.
[00:13:10.420] – Thomas
Okay, well, what about sort of the ugly duckling of the bunch? Let's talk about zinc and potassium. I just realized that as far as low hanging fruit, for what people can do for quicker optimization, better ultimate brain performance, minerals really are that they are a low hanging fruit that you can feel almost immediately with micronutrients such as vitamins, those kinds of micronutrients, you might feel a deficiency, but it's going to take a little while to fix it. You're not going to go and think, okay. I must hypothetically say, deficient in vitamin C, load up on vitamin C.
[00:13:45.360] – Thomas
It's going to take days for you to kind of recoup that minerals. It's one of those things where if you're deficient and you're having an issue within seconds of taking that mineral in, the issue, I don't want to say is resolved, but it's on its way to becoming resolved. And I just love that for someone who has a short attention span like myself.
[00:14:00.800] – Thomas
It was like, this is cool.
[00:14:03.790] – Allan
Yeah. And I think magnesium, as important as it is, is actually a mineral we don't talk about a lot. We talk about sodium getting too much, getting too little. Someone starts to get a little bit of a cramp as they're running and media is like, eat avocados, eat some bananas, get your potassium up. But magnesium actually plays maybe one of the biggest roles in our body's function, including cramps. Why is it so important?
[00:14:34.270] – Thomas
First of all, we used to say it's involved in, quote, over 350 different enzymatic functions within the body. Well, now that's looking to be more like 650 to 700, and it's probably growing. Like magnesium is, it is what's called a cofactor. So it is either directly involved or indirectly involved in different enzymatic reactions, which just means all kinds of different cellular processes within the body, also involved in different gene expression, meaning allowing us to literally live up to our genetic potential. Also find that it's one of the minerals that we are most efficient in as a human population, not just in any one region of the world, but in general.
[00:15:11.560] – Thomas
So that really just illuminates the issues that we face with it. And so being that it's a mineral that we are generally pretty deficient in, there's a lot of research surrounding it. So is it the most important? Maybe, maybe not. But when you look at the data because it is the most abundant in terms of that data, it certainly looks like it is.
[00:15:34.810] – Allan
So how would I know that I was deficient in magnesium?
[00:15:38.950] – Thomas
The way that I usually describe it is the first one is kind of vague. Okay, lower energy. Magnesium is absolutely critical for the formation of what is called ATP, which I know you talk about on your show a lot. But ATP adenosine triphosphate, what ultimately is the energy currency within our body without ATP cannot function. It is required for the formation of ATP. So without magnesium, we slow down the production of ATP. One of the first things you feel, which, again, is vague, is fatigue, general fatigue.
[00:16:12.290] – Thomas
And you find that. Okay, my brain just isn't firing the way that it should be. I feel like my muscles aren't contracting the way they should be. I just feel generally sluggish, although, again, that's such a vague one it's hard to really describe. So one of the other ones I talk about is if you feel like you're more reactive and almost more stressed than you ordinarily would be, that can sometimes be an acute sort of symptom of deficiency in magnesium. Or it can even be a more chronic, longer term thing.
[00:16:40.580] – Thomas
I like to recognize it as more of an acute thing, because if it's happening out of the norm, it's one of the first things that you can recognize. Personally, I'll give kind of my own anecdotal thing. I'm already a fairly high strung guy. It's just how I'm pretty wired. But if I notice that I'm over the top anxious or over the top stressed, and I like to use the example of, like, when you're driving down the freeway and you're going a little bit too fast and you catch a cop out of the corner of your eye and you get that quick surge of what feels like almost six stomach acid going into your stomach and you're like, oh, no, wasn't going too fast.
[00:17:15.910] – Thomas
If you find yourself having those kind of instances multiple times per day, that's very strong indicator that magnesium should be playing a factor there, because it's such an important role with NMDA receptors. And kind of what allows a stress response to actually hit a muscle and more than just the muscle, but the rest of our body, too. So that's a big one. And then aside with that goes right in line with sleep. Having trouble sleeping, again, magnesium is critical for what's called GABA gamma aminobutyric acid, which is like the cycle of the brain that we need to be more relaxed, to be able to sleep and to be able to get that restorative sleep that we need.
[00:17:55.070] – Thomas
So if you find really those well, the one other one we can add in there is muscle cramping, but that's going to be one that again, as we discuss a little bit more, I think we'll see come up a couple of times, so it's hard to pinpoint. But what I will say is if you're cramping in the middle of the night, not during a workout or not during an activity that's usually more indicative of a magnesium cramp versus a potassium cramp, which we'll talk a little bit more about.
[00:18:22.260] – Allan
Yes. And one of the other symptoms I see with a lot of my clients when we start talking about their magnesium intake is when they have difficulty going to the bathroom. So if you find yourself a little constipated, actually, Magnesia the medicine that you would get over the counter to clear that up. It's magnesium. Pretty good dose of it.
[00:18:42.370] – Thomas
Yeah, without a doubt.
[00:18:43.910] – Allan
So beyond what are the ways? Because if we're not getting it from the food we typically eat, is this something we need to supplement with when we notice these things? Or other different foods, we could be choosing to get a better mix of magnesium in our diet?
[00:18:59.300] – Thomas
Yeah. So magnesium is one of these, it's quite difficult to get a copious amount of it from food. I shouldn't say that you can get it from food, but what ends up happening is for people, we'll post little infographics on Instagram top magnesium rich foods. 1oz of almonds has X number of milligrams of magnesium. How many almonds you would have to eat to actually get an adequate amount would put you at eating three 4000 calories of almonds. So you have to kind of weigh these things out.
[00:19:33.390] – Thomas
I would say by far the best food source of magnesium is going to be like dark leafy Greens, Collard Greens, bok choy is really the deep leafy Greens. So the more dark green that you can get, the better. However, it is one of those supplements that I feel like because our soil is so just deprived of minerals now, like our soil is just not nearly as rich in minerals as it used to be even 50 years ago. I don't like recommending supplements. I mean, I will preface that like it's not who I am.
[00:20:03.230] – Thomas
I don't like to say, hey, just go take a pill. But magnesium is one of those that makes my list of always in my backpack, always going with me. And remember that the more muscle you have the more magnesium you oxidize because it's heavily churning in the muscle tissue, and I'm a relatively heavily muscle guys. So I know that how much magnesium I need is different from what my wife might need or different from what a sedentary individual might need. So you kind of have to find your tolerable upper intake and got some ways to kind of determine that.
[00:20:36.360] – Thomas
We can talk about it if you want, but generally, yes, I would recommend supplementing it.
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[00:22:24.870] – Allan
Zinc is another one that is, I'm not going to say under discussed, but it's just something that we again when you get into talking about minerals because there's so many of them, it's one of those that I think is actually underrated. It's much more important than we give it credit for. And if you're not eating certain foods, you probably aren't getting enough.
[00:22:48.130] – Allan
Why is zinc so important?
[00:22:50.550] – Thomas
Zinc is yeah, I will agree with you that it's very underrated. Zinc is, wow. We're seeing that it's imperative for testosterone function in men and also how it can have testosterone be received by a receptor, which I'll explain in a second. Very important for the immune system. Very important when it comes down to reactive oxygen species kind of regulation. So antioxidant kind of regulation within the body. It's sort of this mystery mineral, right. We're slowly discovering more and more ways that it is applicable to daily life.
[00:23:23.970] – Thomas
The amount of zinc that we store in the cerebral cortex portion of our brain is pretty phenomenal. Normally, you see minerals kind of spread throughout different regions of the brain, not evenly, but just fairly dispersed with zinc is for the most part almost all in the cerebral cortex, which is our area of higher thinking, like the hippocampus. That's very indicative of. Okay, clearly, we're seeing zinc is involved in some levels of higher cognitive thought, right? Just higher, just levels of thinking, spatial working memory, everything like that.
[00:23:58.190] – Thomas
So just starting to scratch the surface. One of the things that I think is the most fascinating about zinc. And unfortunately, you have to kind of tread lightly with how you talk about this, but it's relationship with the immune system. There are these things called the granulocytes. And these are types of immune cells that when you first have a pathogenic, bacteria or anything, a pathogen of some kind entering in your body, these types of immune cells immediately go and they sort of engulf it. They engulf the pathogen.
[00:24:24.540] – Thomas
Well, then, the next step, what people don't always understand is that the next step involves reactive oxygen species, oxidative stress, which normally we think of as a bad thing. But when we're sick or we're dealing with something, we need a certain degree of that to come in and actually fight the infection. So essentially, zinc is playing a huge role in regulating the reactive oxygen species from coming in and attacking the pathogenic bacteria. When I say regulating it actually puts a ceiling on how much reactive oxygen species we actually sort of create.
[00:25:00.930] – Thomas
So, for example, let's say I had an infection of some kind. Okay, that infection comes in. These immune cells go and they attack it. Then the secondary response is okay, we'll trigger some forms of reactive oxygen species to go attack it. Well, without zinc, the body might just create a bunch of reactive oxygen species to just attack it. It's like putting a nuclear bomb on something that you might have just needed a. 22 caliber rifle for. So then you're getting this huge inflammatory response, huge attack on the body that you didn't need.
[00:25:31.450] – Thomas
So zinc puts that ceiling. So it helps corral the immune system, because what people don't often realize is the symptoms you feel when you get sick. That is your immune system doing the job. And the more symptoms that you have a lot of times, it's an over activity of the immune system. That's just my favorite characteristic of zinc, because people don't think about it like that. They don't think about the fact that this reactive oxygen species is normally touted as a terrible thing. Actually, when controlled is a very good thing.
[00:26:01.290] – Allan
Yeah. Just for the record, typically, when I'm in the United States, I will take zinc from the perspective of eating a lot of oysters. I love raw oysters, and I eat oysters practically every day when I can get them in the United States. But I'm not in the United States right now. So my regular regiment is to take a ZMA, which is zinc magnesium each night before I go to bed. Helps me sleep, keeps me regular. And then the zinc, just really like you said, kind of makes me wake up just feeling just a little bit more aware, not going to say it's like the adaptogens and some of the other things that you can take.
[00:26:40.440] – Allan
But I feel a lot better when I'm on a ZMA regiment.
[00:26:45.370] – Thomas
Yeah, without a doubt, it's definitely noticeable. And when you're looking at people that are over the edge of 40, especially, there are two angles in which zinc is super fascinating. For one, there was a study just specifically looking at serum testosterone levels. So they found that, okay, if you took older individuals that were deficient or sorry, not deficient, but they were lower levels of testosterone and were deficient in zinc when they gave them zinc, then their testosterone levels went up tremendously. I think it was it went from 8.3 nm per deciliter up to 16.
[00:27:21.370] – Thomas
So we're looking at almost double in a zinc deficient group. Okay. That's not saying that someone that has adequate levels of zinc can go and take zinc and explore their testosterone levels. But saying that someone that is older that is suffering from possible low T that is deficient in zinc. If they supplement with zinc, they can see a pretty tremendous increase in their testosterone levels, which is so important as we get over the age of 40 for multiple reasons, mainly just retaining muscle mass and preventing sarcopenia and the muscle wasting that just naturally starts to happen after, like, age 35.
[00:27:51.900] – Thomas
The other piece is it works in tandem with helping or calledergic receptors, which can accept the testosterone. So it's increasing the affinity of the receptor for the testosterone. I always say, what good are a bunch of cars and trucks driving on the freeway if there's no exits, right. Like if there's no exits and they're just constantly circulating, they're never able to get anywhere. They're just circulating testosterone is that way too, right. What good is a high level of testosterone if there's no exit, if there's no ability for it to leave and actually bind to a receptor.
[00:28:25.130] – Thomas
So increasing the affinity of a receptor, which zinc has the ability to do that is, in my opinion, arguably more powerful than increasing your testosterone levels. I'd rather have some moderately low testosterone, but a high affinity than high testosterone with a low affinity.
[00:28:41.880] – Allan
Yeah. And then there's a reason why they call oysters the Viagra of the sea. It actually happens. Yes. It's a real thing.
[00:28:53.250] – Allan
Another mineral that I think is really important. And, of course, it's a personal story, but it's potassium. I was training really hard, and I said, okay, I'm going to really get clean with my diet, really get clean with everything. And so I was drinking a lot of water, and I was in a very humid area, very warm. And so I was sweating a lot.
[00:29:17.920] – Allan
I was working out a lot. I was drinking a lot of water, got on an airplane for 26 hours, so very dry environment got home, didn't feel so good. The second day, I'm in the hospital and I go into the hospital and the doctor is like, well, you're dehydrated and you have low potassium and low sodium. In fact, your potassium is so low that you're really close to going into a coma. If we hadn't put you on this IV, salient IV, we could have lost you.
[00:29:50.050] – Allan
And I walked into the hospital, and this could have happened. Why is it so important for us to keep our potassium at some level, our sodium balanced and where it needs to be? I tend to run low. So every time I go in to get a blood test, I do check this and pay very particular attention to it. But I have to be very cognizant of how I feel. And if I start feeling a little woozy, I'm immediately hitting some salt and some no salt to kind of make sure I get these minerals.
[00:30:19.090] – Allan
Can you talk a little bit about why these are so important?
[00:30:21.490] – Thomas
Yeah, well, you just nailed it right there. It's the first indicator. We got to think about our brains for a minute. We think about our nervous system. And a lot of times people think, okay, my spinal cord and my nerves to my extremities. Okay, cool. The largest network of nerves neurons is in your brain. Right. So you're going to feel nervous system affects in your brain more than anything. And I always like to kind of lead off with that, because a lot of times people are feeling cognitively just down and just really run down.
[00:30:50.780] – Thomas
They got perfect sleep. Everything's in line. Why am I feeling like this? Why am I feeling foggy? The first thing I say is increased sodium and potassium, because what's happening is you have this sodium potassium pumps that are explained like a slingshot. This is a podcast, so usually I can have cool little images that pop up on my videos. But think of it like a slingshot. When you are sending what's called an action potential, the potential to create energy or create a movement. Let's say, like the literal thought of me to thinking, I want to lift this rock up.
[00:31:23.510] – Thomas
Okay, well, that whole concept starts in the brain obviously starts with the signal to eventually move my hand to pick up the rock. Well, that's a series of what are called action potentials. Just like the name implies, the potential to make an action. Well, this travels down the nerve. It eventually goes to calcium channels and all this to ultimately move a muscle. But the simplicity of it is this, you have sodium that enters a cell and that sodium enters a cell and then potassium. That gate closes and then a different gate opens and potassium rushes out of a cell.
[00:31:53.640] – Thomas
And you have this constant changing of a sodium potassium gradient. And it is that constant changing of sodium entering into a cell and potassium releasing it. Sodium entering into a cell and potassium releasing it into an Axon that is ultimately sending that signal. Think of potassium like a slingshot. The sodium going into the cell is what is actually sending the signal. It's conducting the electricity. The sodium is like the electricity that sodium enters into a cell. But without potassium, you don't have a slingshot to pull the sodium back and kind of release it into the next cell.
[00:32:30.220] – Thomas
Okay. So that sodium and potassium relationship is so unbelievably important. And if you're deficient in potassium, what happens when you're just bombarding the cell with a bunch of sodium conducting a bunch of electricity? First of all, you're going to cramp because you don't have the release from the potassium, pulling the sodium or allowing the sodium to leave again and allowing it to go into the next phase. But you're also just left with this basically electrically charged situation. That's a huge problem. And that happens against peripherally like, our muscles and everything like that.
[00:33:05.260] – Thomas
But it's happening in our brain, too. But our brain doesn't cramp. Not literally. But what will happen in our brain is we'll just end up with this disrupted signal from that sodium potassium pump, and that's just disengaging the whole circuit from working. So all of a sudden your brain just fogs up and you feel really just weak and kind of lame, like you just don't feel like you can really have good thought. You can't articulate very well. And some of those things we're taking in some potassium or a little bit of salt with some potassium right then and there can almost instantaneously make you feel better.
[00:33:39.030] – Thomas
Salt is so important along with potassium, because they counterbalance each other. Right. So one of the symptoms of having low potassium is sensitivity to salt, because potassium is regulating that fluid balance inside and outside of the cell. If you're deficient in potassium and you're overrun with sodium, then what's happening is you don't have that balance. So when you do have more sodium, it's affecting the potassium to sodium ratio. You're only going to really develop fluid retention issues and the bloating and the facial bloating and stuff that occurs with sodium.
[00:34:13.620] – Thomas
If you are also deficient in potassium, people get afraid of sodium because I don't want to be puffy. I don't want to retain water this and that I'm worried about becoming hypertensive and full disclaimer, if you are actually hypertensive, then yes, sodium does play a role in that.
[00:34:30.300] – Thomas
Okay. But if you're a normal, healthy individual, it does not. So that's the big disclaimer there. If you are hypertensive, then yes, you do need to monitor sodium. But in a normal, healthy individual, large majority of the population, you could usually add some sodium and not have a bunch of water retention as long as potassium levels are adequate. So you'll notice if they have a bunch of salt and you're sensitive to that salt that's usually an indicator that your sodium potassium ratio is a little bit off. To go on,
[00:34:58.940] – Thomas
I mean, basically, if you're cramping during an activity, it's almost invariably a potassium issue, not a magnesium issue. So that cramp will tell you right then and there you need potassium more than anything.
[00:35:09.550] – Allan
Yeah. And if you just throw water at it, that's going to wash out some of the potassium you have existing and a lot of the sodium, and you're going to potentially put yourself in a bad fix. So don't just drink water thinking you're fixing a cramp problem. Yes, you may be dehydrated, but you need those minerals as well.
[00:35:28.200] – Thomas
Definitely. And remember that the more sodium that you have in your body as well, the more that you're going to retain these other important minerals, because sodium is the one that's really the determining factor of how much we urinate and how much we keep and how much we lose. So if you're deprived of sodium, then you're going to lose other minerals, too, because you're going to be urinating more because there's less to hold on to. It's less awesome. So things are just flowing through you. And with that urine stream, you're not just losing sodium. You're losing everything else, too.
[00:36:00.450] – Allan
Why is chromium so important?
[00:36:02.730] – Thomas
Chromium is important in a lot of different pathways, but the one that is most relevant probably to many people, as far as the metabolism is concerned, is simply for what's called GLUT4 translocation, for allowing glucose to get into a cell better. So it's chromium. There are multiple studies that demonstrate that in an insulindependent fashion, it allows glucose that is in the bloodstream to get into a cell better, because chromium allows that GLUT4 to go from the nucleus of the cell out to the outer membrane of a cell.
[00:36:37.660] – Thomas
So what that means is this thing called GLUT4 that lives inside of our cells is kind of like a big net. And normally that GLUT4 is living inside of a cell. But when it sees glucose in the bloodstream or insulin, it magically goes to the outside of a cell, and it catches the glucose in the bloodstream like a big net. Well, in most people these days, especially people over the age of 40, with mitochondrial dysfunction and levels of insulin resistance, that doesn't happen quite as much.
[00:37:04.370] – Thomas
That sleepy GLUT4 just kind of hangs out in the cell and doesn't translocate to the membrane. Well, that's a problem, because that means you're going to have high circulating blood glucose. You're also not getting energy into the cell. So the cells sort of deprived and the cells kind of running into an issue. Chromium increases that transportation. So it helps that GLUT4 get to the outside of a cell membrane quite easier. So then you can absorb that glucose better. There's also a bunch of just interesting data when it comes down to there's a study that's published in the Journal of nutritional neuroscience that found that same kind of thing in the brain like it helps the brain against what's called brain insulin resistance.
[00:37:42.960] – Thomas
That same thing where we have high levels of glucose that are circulating through the brain that aren't getting taken up by the cells. So then you're left with a highly oxidative situation in the brain where if you start getting granular with it, I mean, it could be an indicator of all kinds of different cognitive impairment that happens as we get older, not to mention mitochondrial dysfunction, like the cells within the brain are not able to utilize the fuel as efficiently. And when the cells don't utilize fuel efficiently, you're creating a lot of let's just simply call it waste, right?
[00:38:16.570] – Thomas
It's like if you have a very efficient vehicle that is driving down the highway using all of its fuel with very little waste, you have efficiency. Quite the opposite in a vehicle that has fouled out plugs and just isn't working right, then you're having a lot of waste. Well, the more brain waste we have, so to speak, the more oxidative damage we have in the brain, which can definitely lead to some cognitive decline. So most of my interest with chromium comes from the carbohydrate metabolism piece.
[00:38:43.350] – Thomas
My own opinion is that much of the metabolic decline we see after the age of 40 in all kinds of different situations is a result of just that of that mitochondrial dysfunction where mitochondria has a hard time getting energy in insulin resistance, literal deformations and mutations in the mitochondria that are just inhibiting it from actually doing something normally. It's like an entire thing. I do generally recommend people that are over the age of even any age, really. But over the age of 30, I'm a huge fan of taking NMN as well, which we can kind of have a Sidebar conversation on, but just in terms of mitochondrial support, energy metabolism and just kind of maintaining that integrity so to speak, of the mitochondria.
[00:39:32.040] – Allan
The way I like to think about it, because the mitochondria are the engines of each cell. It's like putting sugar in the gas tank. It's just not going to work well, it's not going to go well. And we're doing that every day. If we're not managing our blood sugar, managing our insulin sensitivity. And these minerals obviously play a part in that. So it's very important to make sure you're in a good mineral balance. Now, there's one mineral that a lot of people over the age of 40 start to really care about because they get osteoporosis or osteopenia.
[00:40:02.030] – Allan
And the doctors like you're losing bone density. And a lot of people say, okay, well, I need to start taking calcium, but you mentioned in one of your videos, why that might not be a good strategy as far as supplementation to supplement with calcium. Can you talk about that? And what are the things that we should be considering with regards to bone health.
[00:40:22.240] – Thomas
Yeah. I will say first and foremost, the American Heart Association had published a study that took a look at over 5000 people in this particular case, and they found that generally supplementing with calcium was not necessarily beneficial. In fact, it was actually detrimental, especially when you look at coronary artery and calcium scores and things like that. So when you're looking at overall heart health, circulatory health, things like that, I caution you tremendously with taking a calcium supplement, we do not generally find ourselves deficient in calcium. That is not a common problem.
[00:40:55.140] – Thomas
The osteoporosis piece is absolutely a real deal, but that's more about calcium getting into the right place, right? That's more about shuttling calcium into the bone, which is more of a vitamin D3 K2 issue more than anything. So if you're concerned with that, I would highly suggest vitamin D three or getting out in some sun and supplementing some vitamin K2. So it's going through the proper pathways of storing in the bone, because what happens when you take a calcium supplement is it's not like it's just magically going into the bone, it's circulating and calcium and magnesium actually oppose each other.
[00:41:27.720] – Thomas
So you're in a kind of a constant balance between magnesium and calcium. And if you have too much calcium, you're counteracting magnesium and you find yourself in this excitatory state where your muscles are contracted and where you're having much more excitability in the neurons. And you really want to keep that at bay. That's not a good thing. It's not a good thing for the heart. It's not a good thing for the muscles, not necessarily a good thing for the nervous system. So magnesium is much more important in that game than calcium.
[00:41:55.720] – Thomas
And again, with our diet, you really do seldom come across diets that are really deficient in calcium these days. We usually do get enough in, so it's not like you find out. Okay, I've got a certain degree of osteoporosis, and I'm going to go and start drinking a bunch of milk or start taking a calcium supplement. That's probably not going to help you out too much there. I just caution people with that. It's much more important to patients in the vitamin D, much more important to pay attention to the magnesium and just get good amounts of calcium from the diet rather than an exorbitant amount from a supplement.
[00:42:29.280] – Allan
Yes. And the thing I would add is if you really want your body to know what you need it to do, exercise. Do resistance training. Resistance training is going to turn on the building of bone in your body. It's going to build bone density as you get stronger as you increase the weight and the resistance. And so if your doctor tells you you have a problem, osteopenia, resistance training and a proper healthy diet are going to be your best bets.
[00:42:59.070] – Thomas
Absolutely. And it's also going to highlight deficiencies a lot faster too. So in terms of being able to showcase OK, well, maybe I'm deficient in potassium. Maybe I'm deficient in magnesium. When you start kind of up regulating the oxidation of these minerals, then you can really. They rear their ugly heads a lot more. Like you mentioned, you run low on potassium. I'm the same way. I don't know if I would know that if I wasn't working out regularly because it highlights it. I know I'm a big cramper. It's a big problem for me.
[00:43:29.100] – Allan
It highlights it. Absolutely does.
[00:43:34.290] – Allan
Thomas, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:43:42.420] – Thomas
Well, so I'll give you a couple that are like pragmatic and then I'll give you one that's a little bit more cheesy, which doctor. First one is stop eating after 06:37 p.m. One of the simplest things advice is that I can give people. Not only is it going to probably reduce your caloric intake because you'd be surprised at how much you eat just after dinner or even just. But as far as sleep is concerned, since having two small kids, I have really learned proper sleep hygiene is one of the most important things and the biggest lever that you can pull with sleep hygiene and ultimately body composition and mental health is really not eating a couple of hours before you go to bed.
[00:44:25.810] – Thomas
That is just such a big thing and kind of to double up on that. What I usually recommend is breakfast like a King, lunch like a Prince, dinner like a Popper where you're slowly decreasing the amount of food you're eating as the day goes on. Bigger breakfast, moderate side lunch, relatively small dinner. Then stop cold Turkey 06:37 p.m. You will find your sleep on set is much better. The next one is one that not everyone has access to, but it's something that if you can't use a sauna, you can take a very hot bath and get a similar effect.
[00:44:58.770] – Thomas
I found that especially on days I can't really get a good workout in or I feel maybe stiff sore, I'm just achieve and a good workout isn't going to play in, utilizing a sauna as what's called a hormetic stressor has been the most life changing thing for me. It really has. Someone that's battled with sleep issues, someone that's battled with stress, anxiety, depression. It's such a huge thing for me. There's multiple studies, obviously the finished studies. There's tons of them. It's huge in Finland. I could quote a bunch of different research, but try some heat therapy.
[00:45:31.140] – Thomas
Try it. Try using your sauna at the gym. I will tell you it's the best $3,500 investment you can ever make is getting a sauna and just having one. But it's not always practical. I know it's a lot of money, but I would quicker get rid of my car than my sauna. Let's put it that way. It helps with all kinds of different things in terms of just getting the heart rate up, circulatory system, all kinds of stuff like that. The third one is and it does kind of loop around with everything too, is don't be afraid to prioritize mental health above all else.
[00:46:05.590] – Thomas
As I've gotten older, I really realized that when it comes down to lifestyle, when it comes down to wellness, it's only as good as your brain. It used to be days when I would not want to skip a workout ever, because I needed to stick with what I would consider artificial programming when in reality now, it's not that I'm caving to the type fact that I'm fatigued it's more so, okay, well, some days it needs to be more of a mental workout. It needs to be something meditation, some kind of mindfulness practice things like that.
[00:46:34.830] – Thomas
Yes, sure. You may not burn 300 calories that you thought you were going to burn. You can still get activity in other ways, but prioritizing, not just adding in, but prioritizing your mental health above all else. I promise you, if you prioritize it, everything else will fall in line. Because if your head's not in the game right, trust me, you're not going to be getting the right workouts and you're not going to be making the right food choices. The biggest absolute lever you can pull is your mindfulness.
[00:47:00.010] – Allan
Well, Thomas, if someone wanted to learn more about you, the wonderful things you're doing with the YouTube channel or anything else, where would you like for me to send them?
[00:47:09.450] – Thomas
You can just send them to YouTube. I think that's the best place for them to really get a lot of knowledge. That's just simple. You can just go to YouTube and type in Thomas DeLauer and you'll be covered up with content. Also, my Instagram just Thomas DeLauer. I have cut down shorter versions of my videos there, so in three to four minute chunks, but full disclaimer and you don't get the full effect. It's just there for quick tidbits. So definitely those two places.
[00:47:35.180] – Thomas
Thomasdelauer.com. If anyone needs to actually get in touch with me literally and contact form there. But I think the videos and Instagram are probably the best.
And I wanted to also just kind of as a courtesy to people that are watching this or excuse me listening. I'm just saying that listening to a podcast listen to this podcast. If you go to Verso. There's a company called Verso. I mentioned NMN. I just highly recommend. There's a 20% off discount just because in honor of this podcast. So Verso is an NMN, which is very powerful as you get older in terms of what's called NAD, they have a lot of good information on their site. So if you just use the code Thomas20 at Verso's website, which is literally V-E-R.So just kind of a big thank you to Allan and a big thank you for everyone that's listening.
[00:48:26.490] – Allan
You can go to 40plusfitnesspodcast.com/517. And I'll be sure to have the link there.
[00:48:32.710] – Allan
Thomas, thank you so much for being a part of 40+ Fitness.
[00:48:35.950] – Thomas
Thank you. Thanks for having me.
[00:48:41.770] – Allan
Welcome back, Ras.
[00:48:43.160] – Rachel
Hey, Allan, give me just a second. A fan girl right now. Mike and I have been big fans of Thomas and Mike more so than me, but we've watched a lot of his videos, so it was really neat to have you listen to your conversation with him. And it was also very interesting, too.
[00:48:58.850] – Allan
Yeah. Thomas spent some money getting as big as he got. I used to see his ads on Facebook all the time, and so that's how I knew who he was. But it was his agent that reached out and said, hey, we'd like to get Thomas on the show. He's got a book coming out in March, so I'm hopeful I can get him back on the show soon to talk about his new book. But yeah, he dives deep into these topics. Keto, fasting and then, of course, anyone who's gone through Keto knows you have to take a look at your minerals and make sure that you're getting your electrolytes, getting your minerals and getting the nutrition.
[00:49:35.390] – Allan
Because these diets keto, carnivore, vegan. They're restricting food groups. And any diet that restricts food groups is something you have to pay attention to the nutritional aspects of the food that you're eating. You cannot just eat leafy Greens, carrots and potatoes and be okay. You're going to have to make sure you're getting the nutrients that your body needs. And that means a variety of foods within the realm of what you can eat. And then if you can't get what you need from the foods that you're eating, then you've got to find that alternative.
[00:50:10.520] – Allan
And sometimes that is supplements.
[00:50:13.030] – Rachel
Yeah. I appreciate how he mentioned that he prefers not to supplement unless it's absolutely necessary. And you're right, we can get all these nutrients and foods. But like I was mentioning to you, I struggle with getting enough iron in my diet. Now I'm kind of wondering how much magnesium I'm getting. I'm going to have to take a closer look at that. But when my tastes change in the summer, I can eat salads all day long, but in the winter, the last thing I want to do is have leafy Greens and so my iron will plummet and Lord knows what else.
[00:50:45.400] – Rachel
But if you can't get what you need to get in your food, then a supplement might be handy.
[00:50:52.700] – Allan
Yeah, and I wanted to have a conversation with them, but I kind of just came to the conclusion that I already knew the answer, which is probably not the right way to approach podcast. I already know the answer, so I'm not even going to ask this question. I probably should have. But a lot of people ask because you can do blood tests for this stuff. The answer is absolutely yes. When I go in for my blood test, I make sure potassium and sodium are on my blood test.
[00:51:17.570] – Allan
Because if you hear the story, I basically went into seizures and was within inches of going into a coma. I mean, quite literally, right there the numbers I had. He said, You're lucky you are not right now in a coma. You caught it just in time. You got to the emergency room just in time. And I only went to the emergency room because when I threw up, when I had the seizure, it hurt my chest. So that night I was laying there still not feeling right.
[00:51:50.340] – Allan
And my chest started hurting. And I'm like, okay, I got to go to the hospital. This might be something else. They popped the nitroglycerin in me straight away, walked me in the back, started putting me, put me on an IV, and then started taking blood and put me on EKG and did all that stuff before they came back around and said, oh, you're dehydrated and you're depleted of sodium and potassium. So it's this horrible, horrible thing because you need water. But if we put water in, it's going to wash more of the sodium and potassium out.
[00:52:22.000] – Allan
So it's like, right now you're on a saline drip. And he said that's right now all we can really do. And so I finished that saline drip. And he said, going tomorrow, get another blood test to figure out where you're studying. And it was still low. So he said, Come back to the emergency room, get another saline. So I was back in the hospital the next day getting another saline and then finally was like, okay, I'm here. They told me get some Gatorade, but I'm like, okay, now I'm not going to, Jesus Christ. What I did,
[00:52:52.520] – Allan
I actually went down the aisle and I ended up with a big bottle of spicy v8. So I'm like, okay, I'll do this because at least it feels better. They got fruit on the label and vegetables on the label.
[00:53:08.810] – Rachel
Yeah, I can see that.
[00:53:11.180] – Allan
It wasn't just glorified sugar water. But all that said is, you can measure the blood on this. But you're changing all the time. And so depending on what you ate last night, depending on how much water you drank, depending on everything else, you may be deficient tonight, even though you were fine this morning.
[00:53:30.450] – Allan
The same with iron. If you had a good meal, you could wake up in the morning, check your iron, and you're just fine. And then you come back 4 hours later. And now you're anemic again. That's just one of those things that, yes, you can test it. And maybe if you think you have a problem, go ahead and get it tested. If you're cramping, if you're fatigued, we gave you some of the minerals, the magnesium, the sodium, potassium that's around the cramping area. If you're feeling just the general fatigue.
[00:54:01.150] – Allan
You can look at chromium. You can look at some of the others, but a good, well balanced diet that is sourced from good places. So the stuff you're buying just in the general part of your grocery store is probably coming from an over farmed farm, and they put just enough of whatever it needs, nitrogen and this other stuff in the ground to grow it. When they talk about hydroponics, they're not typically putting minerals in there. They're just putting what it needs for the plant to grow and produce.
[00:54:36.410] – Allan
Okay. And so you're not necessarily getting the minerals that you need, even though you'd say, okay, what should I eat for like you said, iron? And you said spinach and kale and all those dark green leafy vegetables and red meat. But then you may not be getting much iron from them, because if there was an iron in the soil, it's depleted. Then it's leafy green, but it's not giving you exactly what you need. So supplementation might just be a solution for a lot of us. And it's unfortunate, but sourcing your food well, and then taking some precautions probably makes sense.
[00:55:14.970] – Rachel
Oh, absolutely. Yeah. I agree with you. The quality of the food and where it comes from could make a big difference. And the quantity of minerals that the item contains an Apple grown here in Michigan and California versus Florida. I mean, you got three different areas, three different soil classifications. It could vary greatly. It's going back to your previous podcast about calories. It's the same thing. It's kind of a loose estimation as to how much minerals are in that particular piece of food. But you do both of you brought up a good point about exactly understanding how you're feeling and paying closer attention to your body and what signals it's giving off and then responding accordingly with a different food item that might help.
[00:56:03.470] – Allan
Yeah. There are going to be some telltale signs. Thomas, gave you quite a few of those. So if you feel fatigued, that's not normal, there's something missing, and you can look into that. If you're feeling cramps regularly in bed or just like you're out, then you might have a problem, and then you want to look at circumstances. So you're up in Michigan, where it's really right now, probably cool, cold and dry. The cold pulls all the moisture out of the air. As a result, you become a little less hydrated, and that can cause some problems.
[00:56:44.760] – Allan
I'm down in this really nice, hot, humid location, but as a result, I sweat a lot more year round. I don't have a non sweating season. I really do have to pay attention to my electrolytes because I know I have this tendency. So again, just paying attention, not being afraid of things and just saying I'm going to try it because minerals, as a general rule, if you're buying them as a supplement, are not that expensive. This is not like you've got to go out and spend $70 for a month supply of minerals.
[00:57:22.570] – Allan
You quite literally can get them for pennies a pill, and they give you a lot of what you need, and you take it for a little while and you see how you feel. Now, if the cramps go away, if you're feeling better, particularly with cramps and electrolytes, you should feel better within 30 minutes. Some of these others, you might have to take it like iron. You may have to take that for a little while to kind of get that build up, but it's just a function of saying, okay, I'm going to start taking this supplement.
[00:57:51.980] – Allan
I'm going to pay attention. And as an experiment, so I'm only going to change this one thing. I'm going to start taking this supplement. I'm not going to change my programming. I'm not going to change my food. I'm not going to change my sleep. I'm not going to change how much water I'm drinking. I'll try to just change this one thing, and then you see how it changes you, how you feel. If it doesn't change anything for you, then maybe that's not what you need it anyway.
[00:58:15.850] – Allan
So stop. And then if you feel fine after you stop, then good. You don't have to pay that Penny a pill. Just realize that your health and fitness is unique to you. We're all going to be going through this. The nutrition you have access to the nutrition that you're eating based on the variety of things that you eat, things that you like to eat, and you don't eat, particularly if you're doing something that's more of a restrictive diet of, like kicking entire food groups out, then it's just something for you to think about.
[00:58:43.920] – Allan
If I'm not eating that, how am I getting this.
[00:58:48.000] – Rachel
Right. Absolutely. And magnesium is important. More so than I thought.
[00:58:54.400] – Allan
Well, it's kind of one of those quiet little things that we never talk about, but it's involved in so much of the processes within the body. And you kind of like you build it. Another one that's really important is phosphorus. And you don't even think about that. Where am I getting my phosphorus from? Well, you can get it from cruciferous vegetables. So if you're not eating asparagus, broccoli or cauliflower, you might not be getting enough phosphorus. And as a result, your energy levels might be lower. And so there's so many things out there that can affect how your body produces energy, the B vitamins, the minerals, all those things.
[00:59:35.010] – Allan
And so just making sure that you're getting a good variety of foods and you're still not feeling it. Give a supplement a try and see if that makes you feel better. And if it does, then maybe you've solved some problems and you're not going to have to go to the doctor and said, don't understand why I'm in fatigue. It's like, well, fatigue is a symptom of just about every disease we ever talk about with our clients. So it could be any really, you could have dengue fever.
[01:00:03.140] – Allan
You could have COVID. You could have a common cold. You could have anemia. You could have a magnesium deficiency. There's so many different things that could be causing that. So making sure you're getting good food supplementing if you feel like it's necessary and then just paying attention because your body gives you this feedback loop. That's really cool.
[01:00:25.290] – Rachel
Yeah, that absolutely sounds like sound advice, Allan, great interview.
[01:00:29.570] – Allan
Thank you. And like I said, I'm going to try to get him back on. He has a book coming out in March, so I'm hopeful that we'll be able to connect, and he's a busy guy, but I'm hopeful we can connect and get him back on the show soon. Now, before we sign off, I did want to remind you if you're looking to lose weight in the new year, so we get into January, and you want to lose some weight, and you want to have a little bit of help doing that.
[01:00:53.200] – Allan
I want you to check out my win at weight loss program. It's a six week program. I can't take a ton of people because I'm not like a lot of trainers out there that say, oh, I'm a big name. So I'm going to offload you to my junior trainers. I don't do that. It's just me. So there are limited number of slots I'm going to be able to have. So go ahead and get on the waiting list. If you're interested, go to 40plusfitness.com/win.
[01:01:17.550] – Allan
That's 40plusfitness.com/win.
[01:01:21.080] – Rachel
Perfect. That sounds great, Allan.
[01:01:22.810] – Allan
All right. We'll talk to you next week, then.
[01:01:24.660] – Rachel
Take care.
[01:01:25.520] – Allan
You too.
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If you're trying to count calories as a way to lose weight, you'll want to hear why calories don't count and how to lose weight the right way with Dr. Giles Yeo.
Transcript
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
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[00:03:46.920] – Allan
Hey, Ras. How are things going?
[00:03:49.030] – Rachel
Good, Allan. How are you today?
[00:03:50.980] – Allan
I'm doing all right. Sort of. I did the requisite face plant that you did earlier.
[00:03:56.930] – Rachel
Oh, no.
[00:04:00.270] – Allan
Yeah. We were celebrating Thanksgiving, and then at night, I was like, okay, I've had a few glasses of wine, and I know I'm not going to want to get up at 6:00 in the morning and take these dogs out, so I'm going to take them out right before I go to bed, which means they might just let me sleep till seven. And I went to take them out and it was raining and it had been raining. And so I walked in this field, and it's sort of like someone jerking your hands when you're standing on an ice skate on ice.
[00:04:28.500] – Allan
And so my feet went completely out from under me when the dog decided he wanted to go in a direction, and I wasn't quite positioned for it. And when you have two leashes in your hand and you're falling, there's no breakage except the face. So I did a really good face plant, and Tammy was nice enough to patch me up with some bandage and stuff. So, yeah, just a kind of a face plant. There's no other way to say it, because it was just that, but I'm recovering.
[00:05:02.190] – Allan
It's fine. It's just some scrapes and scars and scrapes and stuff, and I'm probably going to have a nice little scar above my eyebrow for a little while, maybe for a long while, but it's just one of the kind of those things you say. Okay, I need to work on my balance. I need to work on my strength. I need to make sure that I'm not put in that position again as I get older. So it's just kind of one of those reminders of being aware of your environment, doing the right things so that we don't take those bills as often.
[00:05:36.170] – Allan
And if we do, our body has the resilience to get through it and protect us.
[00:05:41.460] – Rachel
Yes, absolutely. Just like you mentioned, I did the same thing a couple of weeks ago, and I'm recovering. I still have a tiny little bruise on my cheek, but it seems to be going away. But I was just mentioning with one of my running partners, like, I think this winter I'll be practicing my gait and learning how to lift my feet up a little bit better, making sure that I pay closer attention and do all those same things, too. Yes, it's a reminder and not a fun reminder to take care.
[00:06:13.830] – Allan
And actually, I kind of follows along with that method I put out there that slip to success, which is okay something happened in our cases, face plant and forgive yourself.
[00:06:26.380] – Allan
It happened. It happened. The circumstances were what they were. And then the second stage is learn from it and then apply it. And so you're going to be training your gait. I'm going to be working a lot more on balance and continue to work on strength. And then we'll hopefully not have to deal with another face plant.
[00:06:46.350] – Rachel
Absolutely. Fingers crossed. Absolutely.
[00:06:49.830] – Allan
All right. Well, you're ready to get into this discussion with Dr. Yeo?
[00:06:52.970] – Rachel
Sure. Let's do this.
[00:07:21.280] – Allan
Dr. Yeo, welcome to 40+ Fitness.
[00:07:23.850] – Dr. Yeo
Thank you so much for having me, Allan.
[00:07:25.930] – Allan
Now the book you have very compelling title, I might add, Why Calories Don't Count: How We Got the Science of Weight Loss Wrong. And that's a very compelling title.
[00:07:37.350] – Dr. Yeo
Thank you. Some people might even call it controversial. I don't think it is. I don't think it's a controversial title.
[00:07:43.380] – Allan
I don't either, especially when you go through the book several times saying, I'm not saying Calories don't entirely count. They do. If you eat in excess of the energy output, you are going to gain weight. And if you eat less than the energy output, you are going to lose weight. It's just really on how we kind of put this all together. But you had one statement in a book that it was towards the end. But I have to see this out front because this was probably the best sentence I've read a long, long time and it said, Rather than wasting our lives obsessing about our weight and how we look, we should instead focus on our health. If you focus on your health, your weight will take care of itself.
[00:08:22.830] – Dr. Yeo
Absolutely.
[00:08:24.390] – Allan
And I just love that. I'm going to use that over and over. I'm going to take that quote. And Dr. Yeo, and I'm going to post that everywhere because I think that's really the important thing of what we're after here. We take weight and we consider it some proxy for being healthy and fit and everything else is great in our lives. When it's usually just a side effect.
[00:08:47.910] – Dr. Yeo
It'S not only is it just a side effect, it's also, sadly, what we create to with beauty. And so people are going to say, Well, no, that's rubbish. I can lose a lot more weight. I don't look like how I look, but there's a difference between wanting to look like what you look in a mirror. Look, I want to look like Brad Pitt, but there are any number of reasons why I can't look like Brad Pitt. But if you actually get to the point where you're healthy, you can carry your kids.
[00:09:13.870] – Dr. Yeo
You can go up and down the stairs without getting out of breath. You can cycle to whatever you want to do and you can live your life and not feel that something is holding you back. So what if you're a little larger? I guess that's the point. Can you live your life? Can you do what you want to do and you need help for that rather than looks per se?
[00:09:30.770] – Allan
Absolutely. Now to start this off, you start off the book and you have a supposition here that talks about calories. And this is really kind of the principle of the book, and it's A does not equal B does not equal C, and I'll go through that. A is the number of calories actually in the food that does not equal the number of calories on the side of the pack, which does not equal the number of usable calories we finally get out of the food. So the trouble is this is if I'm going to look at the input, the calories that I'm eating and none of those numbers line up, then it's an impossible math for me to do, even if I have the information on the pack, even if I had a bomb called Kilometer in my house to burn everything I want to burn to figure it out, which I don't, and I'm not going to invest in one of those anyway.
[00:10:26.360] – Allan
But doesn't that create this complication to the calories in calories out model that we really can't overcome with math?
[00:10:34.560] – Dr. Yeo
I think so, at least not with the math that we're using right now. And I think that's the critical thing, as you said in the very beginning. Clearly, they count in some description to 200 calories of French fries is twice the portion of 100 calories of French fries. Clearly, obviously that's the case, but I guess so is 200 grams of French fries greater than twice the portion of 100 grams of French fries. And no one's out here trying to compare 200 grams of French fries to 200 grams of carrots.
[00:11:05.030] – Dr. Yeo
So I think there is this thing we got to get around where we need to be thinking about, sort of like the food we're eating. And while the calories have their use, I think they're complicating matters, because now you talk about people equating their weight to their health. People are equating the number of calories in a food to how good a food is. That is just not the case.
[00:11:30.270] – Allan
Because I can get a little packet of snacks and it's 100 calories, or I could eat 100 calories of chicken breasts.
[00:11:37.290] – Dr. Yeo
Exactly.
[00:11:38.110] – Allan
And it's a whole different dynamic. It's a whole different dynamic.
[00:11:40.680] – Dr. Yeo
It's absolutely different dynamic because of the amount of protein because chicken breast hasn't been processed, it's been cooked, it's been processed by being cooked. So I guess that equation, which I actually put out what it does mean is that the calories everywhere are wrong. That's the first piece of information that everyone gets out. But the issue is we eat food and we don't eat calories, and this is absolutely critically important. And our body has to work to differing degrees in order to pull the calories out after the food.
[00:12:15.730] – Dr. Yeo
And so when you actually eat something like a chicken breast, a piece of steak, a piece of fish. Ok. Like a whole food, you have to chew through it. It's either got a lot of protein or a lot of fiber depending on what you're eating. And so you have to kind of make your way through and your body takes time and takes energy. It takes energy to break down food. Whereas if you have something that's ultra processed, that's out of a pack and that has a shelf life of a million years.
[00:12:42.960] – Dr. Yeo
All right. It's been so ultra processed. And remember when I say ultra process, I'm not talking about fermenting. I'm not talking about the stuff you do in your kitchen. This is stuff that's done in a factory that we cannot replicate at home. Then, in effect, this procedure of auto processing is like an external stomach. So a lot of energy has already been in to the food and made the calories more available. So if you have 100 calories of chicken breast, as you said, versus 100 calories of an ultra processed foods, you will end up with a lot more calories from 100 calories of an ultra processed food.
[00:13:18.640] – Dr. Yeo
And naturally, an ultra processed food because of what's been happening to it has less protein and or less fiber, and it's higher in salt, sugar and fat. So this is the problem. Whereas if you have a chicken breast, you have a chicken breast, you can put salt on it if you wish. Pepper, soy sauce, whatever you want, you control what you add to it because you see the chicken breasts, you're doing something to it. Whereas when you get something out of a pack, we don't know what's in it.
[00:13:44.560] – Dr. Yeo
We just don't. And I think it's important to understand this fact.
[00:13:50.970] – Allan
Because in the key of what you just said there was we're eating food, we're not eating calories.
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[00:15:40.310] – Allan
Our ancestors before they invented calories in the I guess the late 1800 started talking about them. They didn't have calorie counts on their food. They ate till they were satiated, and then they stopped eating. And then they went back to work.
[00:15:56.320] – Dr. Yeo
So the whole concept of the calorie actually was not originally invented. It eventually became to look at human food, but was originally put together for farmers because what farmers were interested in was how much would you feed a cow or your chicken or your sheep and get good quality meat or eggs or milk or what have you that's a product. And so you could see why the farmers really cared. They really would care the calorie content of the food, what was coming out the other side of the animal.
[00:16:29.390] – Dr. Yeo
And so they could say, Well, we're going to change the food. We're going to make better investments in the food. It was only laterally that people said we can do this to human food, too. And that is when it became weaponized. Suddenly the calorie became not something about agriculture and talking about the food supply, but suddenly becoming equated to human beings. And then we worry about our health. And there we go.
[00:16:53.490] – Allan
Yeah, and all of it seems to get weaponized. I think that's what's actually kind of scary here is they'll say, okay, calories are weaponized and then, okay, fat, because fat has more grams more calories per gram than the other two. Then we've got to demonize fat. And then it's like, Well, no fat helps a little bit. But now we've got a demonized cholesterol. It's not the fast cholesterol. And then we got to demonize sugar. And then we got to demonize salt. And that's all the stuff that actually makes the food palatable in the first place, but in the right proportion in the right way.
[00:17:28.610] – Allan
The key of it to me, and you talked about this in the book was, can I eat less actual calories and be satiated? And there are certain foods that do that. And there are other foods that don't. And the first one I want to bring up is protein. Why is protein so important for weight loss?
[00:17:50.990] – Dr. Yeo
Okay, there are two different reasons, two broad reasons why, clearly, they're going to be associated. Famously, a calorie of protein makes you feel fuller, more satiated than a calorie of fat than a calorie of carb in that order. All right. And there are two different reasons why. Sorry. Like I said, we need food and not calorie. Freudian slip. And there are two stages your body goes through to extract calories from food. The first stage is digestion, which we talk about chewing, autochemical digestion. And there is a golden rule here, really quite a good golden rule, which works not only for protein, but also for fiber, but the longer something takes to digest, the farther down your gut it will go.
[00:18:41.240] – Dr. Yeo
And the farther down it goes, different hormones are released and you feel fuller. Okay. And so protein just happens to take longer to digest. It's more complicated. It's just more difficult to take it apart and something else. And so it tends to travel further down the gut, different hormones are released and you feel fuller. So that's the first thing. Now, protein is broken down into amino acids, the building blocks within your gut. And then that gets transported across the gut wall into your blood. And amino acids and sugar and fatty acids are themselves, not energy.
[00:19:16.890] – Dr. Yeo
They're few still. So they then transported to your organs, your cells, wherever you need them. They're then metabolized. And this is the second part of how we actually get the energy, digestion and metabolism. What happens with the metabolism is it takes a lot of energy to metabolize protein. For every 100 calories of protein that you eat, this is unusual. You don't normally do this. I'm just using it as an example, so that we understand. But for every 100 calories of protein we eat, we only ever use, on average, 70 calories.
[00:19:57.470] – Dr. Yeo
So it takes 30% of the protein calories you eat to handle protein. So just out of the blocks, all the protein calorie counts everywhere are 30% out because they don't take into account the 30% of energy it takes to actually deal with protein. And so it's a mix of the fact that protein takes longer to digest and more energy to metabolize together. It makes protein more satiating for us. It makes us feel fuller, even though we need exactly the same number of calories of protein and fats or carbs.
[00:20:31.210] – Allan
Yeah. Now the satiation is the important part. The 30% doesn't mean you get to eat 30% more.
[00:20:39.570] – Dr. Yeo
That's not what I mean. That's the wrong message.
[00:20:42.750] – Allan
Yeah. So just realizing that, yes. If you're looking at your macros and you're saying, okay, this meal is giving me a certain amount of protein. I think you said optimal is probably about 16%. And then I'm getting good carbs. And we'll talk about the good carbs in a minute and some fat. Then each of those is going to digest at their own pace. And because the protein takes longer to digest and uses more energy in the digestion, it makes it easier for you to stay satiated longer, eat less and lose weight.
[00:21:16.170] – Dr. Yeo
Now, that is absolutely right. But there is one thing. So if you happen to be trying to build your muscle and this could be because you're older or it could be because you are actually lifting and trying to bulk up, then there is a case to be made for thinking about how much protein you're actually getting in terms of protein calories and whether or not you need to alter whether or not you need to alter that. Now, this is not the case for everything, but I think there is a case to be made for.
[00:21:43.540] – Dr. Yeo
Maybe I need to up my protein a little bit more if I'm trying to bulk up.
[00:21:47.420] – Allan
And as a trainer, I would tell you if you feel like you're losing muscle mass due to sarcopenia because you're older, yes, you probably need more protein. And if you decide you want to take on a resistance training program for the sake of building muscle, you definitely need more protein. But as a basic, getting by 16% is probably a good number to start with. And then just see how you recover from your workouts, whether you are building muscle, losing muscle and change it out from there. Now the next one,
[00:22:18.250] – Allan
And we talked about carbs because there's different types of carbs. And I think many of us get conflated and saying, Well, okay, this is obviously a healthy carb because it grew in the ground. It's a plant. But then, of course, we dice it up and Fry it or batter it and Fry it.
[00:22:33.520] – Dr. Yeo
That's right.
[00:22:35.310] – Allan
Like in San Francisco, you talked about the baseball games, the garlic fries, where there's as much garlic as there are fries. We ruin good things all the time. But fiber and fiber, similar to protein, has a compelling path through our digestive tract that changes the way we digest it, which also metabolize it, which also again helps us with satiation.
[00:23:05.200] – Dr. Yeo
So yes, the first thing is it's quite clear we don't digest most fiber, so some fiber we're able to digest. We'll do that in a second. But the vast majority of fiber that's the stringy stuff we see in the pulp and Orange juice and celery. And what have you we don't digest. It comes out sweet corn, corn on the cob, it comes out the other side. And so as we were discussing with the protein, because the fiber, therefore slows down the digestion of everything it takes longer to digest, it makes you feel fuller.
[00:23:32.990] – Dr. Yeo
The other thing about fiber that is very useful is fiber tends to be found almost exclusively in plants, almost exclusively. The type of macros you'll find in a plant tends to be largely carbohydrates, and maybe a little bit of fat, depending on what kind of plant we're actually dealing with. And the crucial thing is the fiber slows down the extraction of the carbohydrates and therefore the absorption of the sugar. And so you'll have exactly. This is the equivalent of drinking Orange juice versus eating an Orange.
[00:24:06.290] – Dr. Yeo
Right. It's the same kind of comparison where you're getting exactly the same amount of sugar, exactly the same amount of sugar. But if you drink Orange juice, it just gets absorbed the moment it hits a small intestine, whereas the fiber takes time. And so you then have a different glucose profile. Blood sugar profile after you eat something with fiber versus not. And that plays a very big role in terms of not only satiation, but also the eventual feeling of hunger again later as well.
[00:24:36.040] – Allan
Yeah. We call that the roller coaster where basically blood sugar spikes up, insulin kicks in. It sucks that sugar sometimes sending it to the muscles and sometimes sending it to the liver. But most of the time storing it as fat. And then your sugar crashes. And now you want some more Orange juice.
[00:24:54.100] – Dr. Yeo
That's right. And the fiber, evens this whole thing out, even though you get exactly the same. And this is the thing. This is the thing you try and explain to someone says, look, I'm not saying the foods are different. I'm not saying that they are magic, and I'm not saying the different types of sugars, the actual rate and speed and kinetics. Shall we say it is everything. It's absolutely everything to how your body manages its energy.
[00:25:18.770] – Allan
Yeah. And then the fiber goes further because we're not going to be able to digest most of it into our system. So it's ending up all the way down in the large intestine and some magical things happened down there.
[00:25:30.340] – Dr. Yeo
Some magical things happened down there because fiber, as we know, keeps you regular. And that's a good thing we don't want to be storing in us unnecessarily, but more crucially or equally crucially rather. It is very important for your gut microbiome, for the bugs in your gut that actually live there, and it keeps them happy. It keeps them happy. And what do I mean by happy? It means it keeps a nice variety of bugs. That pretty much is what healthy means. When people say, What's a healthy gut microbiome, the bugs variety.
[00:26:03.330] – Dr. Yeo
You only end up with one mono, very few varieties that tends to be meaning that you eat a very boring and very uniform type of diet, which is not great for you. So variety is the spice of life, and fiber is the spice for these bugs. And it's very important for your overall health, for your gut health. For your immune system, there is hardly any body system because, look, if you have bad guts, you feel awful. You're not having a good day. So having healthy guts is important to your overall health.
[00:26:41.910] – Allan
Now, one of the fundamental problems with nutrition. And I wish we could fix this is that there are labels on processed food, and there's seldom labels on the foods that are high in protein and fiber. Because you're picking those up at a farmer's market. You're picking those up in a produce stand in a meat market, and they're not wrapped and packaged the way that's required, particularly in the United States, for them to be labeled. And so if you find yourself eating more processed food, sometimes, I don't think I'm not even sure we recognize how processed our foods are.
[00:27:17.140] – Allan
There's a scale you talk about. It's not your scale. It's a scale that's been out there for us called the Nova scales, Nova classifications. And there's four of them. Could you go through those four real quick? So we would have an understanding, because in my opinion. And again, I'm just a guy that eats and try to get choice to take care of myself is I'm always trying to eat in that number one category, most of my foods. And then if there's a two or three, it's a little bit or it's a way to flavor the one or two.
[00:27:47.650] – Allan
And then I try my best to stay away from the four as much as possible. But could you go through that scale of what that actually means?
[00:27:54.250] – Dr. Yeo
Okay. So this was actually come up from a Brazilian scientist. Oh, gosh, I'm going to have to remember his name. That's terrible. I'm going to forget it, but I'll come up with it in a second. Brazilian scientist actually came up with this Nova system of one to four relatively recently. Actually, we're probably only looking at something like 2011 to 2016 year. So what are the four Nova categories? And this is to talk about how processed the food is. So Nova one, these are what we would recognize fruit, what we recognize as whole food, a piece of steak, a chicken wing.
[00:28:29.510] – Dr. Yeo
All right. So these are just food, whole foods that we would actually go and buy from a market. And what have you now? Nova two are flavorings ingredients. Okay. So, for example, this could be ground black pepper because the pepper has been toasted. It could be oil. It could be, for example, olive oil. It could be purified salt. It could be sugar from sugar cane or otherwise. And these are there for Nova type two. Now, what happens when you mix Nova type one and two together?
[00:29:09.810] – Dr. Yeo
You get a Nova type three. So three are the processed foods that we recognize as processed, for example, bread. Because bread has gone through the process of you put yeast, some fermentation, it goes up, you do things you can drink, beer. Okay. Now beer has gone through the fermentation process. So those are Nova group three and other foods that you might Cook. So pickling. Okay. So Kimchi or Sauerkraut, that would be a Nova group three. So that is the vast majority of food. And actually Nova groups one to three are all pretty much fine, because together they form what we would call whole foods to just minimally processed foods.
[00:29:54.780] – Dr. Yeo
Then there's no group four. And the problem with Nova group four is that that is where in North America, in Europe, in the high income countries, we get more than 50% of our calories from. And these are pretty much every prepackaged foods that are out there that have gone through a process that we cannot replicate in a domestic kitchen or even a restaurant. When you go to a restaurant, you're not getting a proper restaurant, not a fast food restaurant. If you go to a proper restaurant where there's a chef and kitchen and cooking your food, those are never going to be Nova group four.
[00:30:29.590] – Dr. Yeo
Okay. Whereas if you actually have to go through a factory process, it's everything that is in there. And so that's a lot of things. Just to be clear, I'm not demonizing them per se. We eat too much of them. Ice cream is going to be nova group four, croissants are going to be Nova group Four. Pastries are going to be Nova group Four. So there are those, but they at least look something resembling sorts of Nova group four. But then you can go really extreme.
[00:31:01.050] – Dr. Yeo
Right. And you can get these cheaper Nuggets where, for example, the meat is not really meat. Meat is even a strong word.
[00:31:12.970] – Allan
I will never eat another chicken McNugget, as long as I live.
[00:31:18.250] – Dr. Yeo
I don't want to get sued by them, but it's true, but that's the way they actually make it. So those are the four Nova groups. What we've got to do. Why does the Nova group four exist? This is a question to ask. I think it's helped keep 7 billion people in the world alive. Okay. There was a reason why it came about because of the industrial processes. They have economies of scale to make. They typically have very long shelf lives and they're very easily movable, and they're very cheap calories.
[00:31:51.340] – Dr. Yeo
And so as a result, we can actually survive on food. Certainly in the UK, you can now get up to 900 calories in the old school for less than a pound, depending on where you're getting. And a pound is a dollar 20 or one dollar 30 something like that. Yeah, really cheap calories. The problem is the amount we're eating now, that's the first thing. And the second problem is that because it's cheap, the poorer among society, people in the lower socio economic classes end up eating the cheaper food.
[00:32:26.440] – Dr. Yeo
Why? Because that is what's available in their food that they happen to be living in, for example. And it is also what they happen to be able to afford. And so I think it's a double tragedy. It's a tragedy, in a sense, where it is bad for us to eat too much of it and actually the poorest amongst us who are already at risk of diseases and things anywhere also end up eating it the most. So I think there's a double tragedy that we need to try and fix.
[00:32:51.600] – Allan
Well, I think there's a third piece in there that the food companies are responsible for. They're hiring scientists to make the food hyper palatable to make it addictive. I'm going to be talking to someone in a week or so about food addiction and how we deal with that. But the reality is if you find yourself there's just this food, and I like to term it as kryptonite, like your Superman, it's going to kill you. But you can't stay away from it. You can't do anything about it.
[00:33:18.450] – Allan
They make these foods like Kryptonite, they're so delicious. Even they advertise it. You can't eat just one, stack your chips, eat three of them because different flavors, and you're going to eat a whole two of them. And that's more calories than you should have had for your dinner. And they're hyperpatable. They're going to basically become blood sugar as soon as they hit your system. I think that there's a third piece there.
[00:33:46.210] – Dr. Yeo
And it's an arms war, because what's interesting is obviously there is no Advertisement campaign for strawberries. Not that I know. Or the Advertisement, maybe sometimes the Orange juice company, but even that. But then the Advertisement campaigns that go out to support these foods are incredible. And it's weapons grade. We talk about weaponization. It's weapons grade. And so you're someone selling from the local farm because there is no way you can compete against that. Certainly when it comes to kids, I think a lot of it is adults.
[00:34:21.950] – Dr. Yeo
We are obviously impressionable, but it's the kids. It's the kids that they're looking at and watch the cartoons. And they buy the happy meals. And they do the thing.
[00:34:31.550] – Allan
And the Super Bowl, which is coming up, which Congratulations on San Francisco's win this week.
[00:34:37.190] – Dr. Yeo
Thank you.
[00:34:38.300] – Allan
Super bowl. They'll spend millions of dollars. And you think, how many bags of potato chips do they have to sell? But they obviously are because they've been doing these commercials forever. So it obviously sells more potato chips.
[00:34:56.850] – Dr. Yeo
Otherwise they won't do it right. These guys are mercenary. Of course they are. They're not going to be spending the money if they're not getting a return from this.
[00:35:04.870] – Allan
Yeah. So that's the other side of just recognizing that these ultra processed foods are food stuff. They're built to be hyperpatable. They're built to be addictive. And, yes, they are low cost. They're easy to transport. They're self stable for a long, long time. So there are benefits from a feeding the world perspective to having this technology. But I kind of think it's gone a little on the other direction. And that's part of why we're in the problems we're at. And if we can flip back and we can start thinking about this scale of how processes my food and the less processing for the most part, the better.
[00:35:43.540] – Allan
One, two, three and trying to weigh your food and think of your food in that order, the more I have in category one, the better category two is next and then three. And then occasionally, if you want that Mars bar, have a Mars bar, but recognize where you are and what you're doing and enjoy the heck out of it and then be done. Get back to protein and fiber and your weight loss goals.
[00:36:11.070] – Dr. Yeo
I mean, there is another which I do raise in the book and sort of middle ground because I do think we need somehow a society to reformulate our food system. I think somehow we've managed to in trying to keep 7 billion people alive. I do think we've broken significant elements of our food system. Okay. And we're not here to necessarily discuss that. So we need to fix that. But in the meantime, however, in the meantime, how do we try and be pragmatic? And so what I do say is yes, if we want a Mars bar, we can have a Mars bar, but can we make a better Mars bar?
[00:36:46.380] – Dr. Yeo
I think that's the question, right? Can we convince at least in the interim. So this is not the be all and end all. But can we get the companies to put in more nuts, more dates and figs to try and up the fiber and protein content of a chocolate bar or a frozen lasagna or something? And every time I say this, what's interesting is I'm not trying to countenance all of us moving to Nova four as. It's just not my point. But my point is, how do we help the people who through no fault of their own, are almost forced to live on Nova Four Foods?
[00:37:23.210] – Dr. Yeo
Can we get the companies to improve their Nova Four foods? And that's another thing I'm quite passionate about in trying to. And whenever a company, a food manufacturer, for example, speaks to me, okay. I never take money from food companies for the reason, so that I can go in and speak to the food companies and be honest with them. They can listen to me or not listen to me, but I can say, look, you guys can continue making your chocolate bars or lasagna, what have you but can you make it better?
[00:37:52.930] – Dr. Yeo
Can you up the protein? Can you up the fiber? Can you do that? Surely you can. Surely you can do it without really that much of a significant rise in cost.
[00:38:01.570] – Allan
I suppose they can, especially when you think about it. We have a tendency to think of protein as being meat coming from an animal. And we think of fiber as coming from a plant and more of this could be plant based, and you can get there. Fiber is easy. It's practically nothing from a density perspective and almost no flavor from a cost perspective.
[00:38:25.970] – Dr. Yeo
It doesn't cost anything, right?
[00:38:28.710] – Allan
Because they stripped it off of something else. It's sitting there. It's sitting there. It's ready so they can. I know they can. And hopefully they will. They'll see the problem and realize, okay, if I want my clients, my customers to live longer and eat more, I actually have to not kill them.
[00:38:45.660] – Dr. Yeo
Keep them alive. Don't kill your customer.
[00:38:52.170] – Allan
Dr. Yeo, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:39:00.240] – Dr. Yeo
Well, oh, my goodness. That's a very good question. Actually, I'm not going to start with nutrition. Obviously, nutrition is one of them. The first is moving and literally moving. Now the interesting thing. And this could be if you are able, going long distances running or cycling or pumping. It could be that. Or it could be going in your garden, walking your dog, mowing the lawn. They're doing something like that. And while moving per se. And maybe sometimes people don't notice. Moving per se is not a great way of losing weight per se, but it is fabulous for you.
[00:39:40.760] – Dr. Yeo
You will never, ever be able to replace the goodness of moving. And so we don't move enough. And so we got to move. So that's the first thing I would say, move. And then the second thing is really think about nutrition, not in an evangelical and puritanical fashion. You talk about it. You sound just from our conversation here. You have the right approach. Look, sometimes you want a Mars bar. Sometimes your kid has a birthday party, you want to have a slice of cake, but we have too much of that.
[00:40:08.770] – Dr. Yeo
So I think thinking about the nutrition and simply if you consider protein and fiber in the diet that you eating, even as a shorthand as a proxy. Obviously the other thing. But even if we consider protein and fiber and moving, I think those three things would actually get you a long way to getting healthier.
[00:40:31.530] – Allan
If someone wanted to learn more about you and your book, Why Calories Don't Count. Where would you like for me to send them?
[00:40:38.820] – Dr. Yeo
They can send all good bookshops. I know some people don't like Amazon, and I don't want to push people there, but all good bookshops should sell the book, Why Calories Don't Count. There's also one. And if you want to hear anything more, just me bibling on and interviewing various people. I also have a podcast called Dr. Giles Yeo, Choose the Fat and it's available at Apple and Spotify and all your favorite places.
[00:41:07.690] – Allan
Okay, well, this is Episode 516, so you can go to 40plusfitnesspodcast.com/516, and I'll be sure to have links there. Dr. Yeo, thank you so much for being a part of 40+ Fitness.
[00:41:20.730] – Dr. Yeo
Allan, this has been a pleasure. Thanks so much for having me.
[00:41:27.970] – Allan
Welcome back, Ras.
[00:41:30.030] – Rachel
Allan, oh, my gosh. I don't even know where to start. There's a lot we can talk about. But I do want to mention that back when I started my weight loss journey a long time ago, pre Internet days, counting calories was a nightmare. It was just something I never wanted to do, and it's just difficult. It's just a pain to do, especially before smartphones and apps that are so helpful today. But just like a lot of people who start their weight loss journey, that's the only thing I knew about at that time.
[00:42:00.700] – Allan
Yeah, I've been on my fitness pal and some of the others, and I've talked to different people over the years that are tracking and some of them, it's quite literally, like they're doing the accounting for General Electric. I mean, it's just crazy measure every calorie, calculate these numbers, and then you're looking at your weight and they're trying to evaluate and you're like, okay, well, maybe I was off by a pecan the other day. If you find that doing the calorie counting is stressing you out. You're doing it wrong.
[00:42:38.120] – Allan
Now, full disclosure or Disclaimer, or however you want to look at it. If you have a food addiction, if you have an eating disorder or you just find that the gamification of this actually is helping you stick with it, that's great. There are a lot of people that are like that, and that's cool that the whole world is made up of different people. So I'm not going to say there's one way fits all. That'll never be the case. But if you're stressing over the calories, oh, I can't eat this.
[00:43:09.220] – Allan
It has too many calories in it. It's chicken breasts.
[00:43:17.290] – Rachel
Well, that's a good point. I mean, think about what you're eating. I think one light bulb moment that I had many years ago when I did have my fitness pal was one of the foods I did like to eat after a half marathon. I used to go to McDonald's and get the Quarter Pounder meal because I craved the salt and the fat in that meal. And one day I realized that the calorie count for the Quarter Pounder with cheese meal was the equivalent of my total calorie intake for that day.
[00:43:49.700] – Rachel
And it was a big light bulb moment for me because obviously, I can't live on one meal per day, especially running half marathons. But that probably wasn't the most healthy choice that I could have picked for that time.
[00:44:05.750] – Allan
Yeah, one, I think if you read Doctor Yeo's book, you're not going to eat fast food ever again.
[00:44:18.170] – Allan
he actually taught you a lot of people don't want to know how they make the sausage. And I'll just say, you don't want to know how they make the burgers, and you don't want to know how they make the chicken McNuggets. So sue me, McDonald's if you have to. But I'm just going to say, okay, no. Just no.
[00:44:41.470] – Allan
It's okay to have those kinds of things if you start assessing about things and get granted if you have a food issue or things like that, then yeah, I'm going to have Dr. Susan on in a few weeks, probably right around the beginning of the year. And we're going to talk about that because she has these very strict rules in her life. And everybody she coaches very strict rules and those work. But she also has this resume process, which is when you go off kilter, you understand it, you learn from it, and you kind of get yourself back into your box.
[00:45:19.930] – Rachel
Perfect.
[00:45:21.950] – Allan
That approach works. Now most of us can't live in a calorie counting box. We have jobs, we have children, we have friends and family, and we have things that pop up. Like you said, I finished this run. I'm hungry.
[00:45:38.060] – Allan
What's there? McDonald's. Okay. Is it McDonald's or banana? And I'm sorry, but back in the day, McDonald's tastes better than the banana. You need the potassium. Okay, great. But I'm going to go for the burger, too, back in the day. But I think what we're trying to come out with this is number one. Look for the foods that serve you. And we talked with Dr. Yeo about how protein and fiber are going to be your friends in this pursuit. And if you're eating the foods that provide the best quality of that, then you're not necessarily eating a whole lot of meat to get your protein, because you can get that from a vegetable source, which is another thing he talks about in the book.
[00:46:28.330] – Allan
But you look at getting protein because it takes longer to digest and it's more energy burning as you do that. So you're getting less calories out of what appears to be a lot of calories, and it's going to keep you fuller longer. The other side is the fiber. And whether you want to go keto or you want to go as far as carnivore, he doesn't like those ways of eating. From the perspective, you're not getting the fiber. And so if you find that you try keto and you're just not pooping and taking a little bit of magnesium, which we're going to have Thomas DeLauer on the show in a week or so.
[00:47:03.090] – Allan
And we're going to talk about mineral deficiencies. So if you're having trouble at the loo, as Dr. Yeo would say, then you might want to try some magnesium. But if those things aren't working, what you're doing is not serving your body and you're not feeling good and healthy, then we're missing the point. The point is to try to get healthy. The weight loss is the side effect.
[00:47:26.110] – Rachel
I love that part when you and Dr. Yeo mentioned the weight losses, the side effect and also not obsessing. If counting calories becomes too much of an obsession, if it's distracting you, then it's really not the greatest tool in the toolbox. But also, I think focusing on the protein and the fiber and the healthy vegetables that'll give you the nutrients that you need to feel energetic throughout the day and satisfy whatever activities you do as well.
[00:47:56.510] – Allan
I couldn't even imagine sitting down at, like, a Thanksgiving or Christmas dinner and there being like, pumpkin pie there. And you're on my fitness pal trying to figure out how much is a slice to get the 100 grams and you're like, mom, do you have a scale so I can weigh this pumpkin pie? If you want some of the pumpkin pie, heat the pumpkin pie.
[00:48:22.560] – Rachel
Well, that's perfectly acceptable, especially during these holiday times when all these wonderful family traditional foods are coming out and you want to try your mom's recipe or your grandma's recipe or something important. I mean, there's so much meaning to that, and if you just enjoy it and have a taste of it and not overdo it, you're less likely to feel those after effects. Thanksgiving is my favorite meal. I tend to eat a little bit more than I normally do, and I feel the after effects later, so enjoy what you can and then get back to your normal eating and you'll feel much better in the days ahead.
[00:49:01.280] – Allan
Now, one of the cool things about Doctor Yeo's book is that when he gets into this, it is a lot of biochemistry, but he says it in a way that is actually follow able. Okay, he still has to use the words mitochondria, Krebs cycle or citric acid cycle and all the words because the words are the words. It's not like he can come up. But he comes up with a lot of ways to think about how that works and why things work the way they work. And then in the end, when he's explaining why protein is a better choice, why fiber is a better choice and those types of things, it clicks, you're like, oh, of course.
[00:49:45.750] – Allan
Why is it that you can eat sugar and your blood sugar shoots up and you can eat protein and it doesn't. Or you can eat sugar with fiber. And it doesn't like he was talking about the Orange juice and the Orange. And so he gives you all the background to understand. He didn't just make this up and say he doesn't want you drinking Orange juice. He's just trying to explain to you, if you're trying to lose weight, the Orange is the better deal.
[00:50:13.480] – Rachel
Sure, it makes total sense. That's so helpful, too. It's hard to imagine the glass of Orange juice being so much different than the actual Orange itself. But it does make sense when you discuss that in your interview.
[00:50:25.750] – Allan
It's not as convenient. And honestly to me, if you're trying to lose weight, drinking your calories is the worst way to do it, because again, if it's a liquid, your body is going to digest it very quickly. It's going to be out of your system and in your blood, and therefore it's not going to satiate you. It just won't. Whereas if you have to go through your system and you have to digest. Actually, physically digest that you're burning calories. Doing that digestion. If it's liquid, the digestion is over.
[00:50:55.060] – Allan
It's just flowing through and saying, okay, ha ladi da and then sugar. And it's in your system. So good. Pick me up in the morning, Orange juice and coffee. But then you're going to be hungry by 10:00am if you ate at seven because you didn't give your body that long term full feeling that it's going to get with the fiber and protein.
[00:51:20.130] – Rachel
It's important that we pay attention to how we feel after we eat these different foods. Because I think that once you find what you enjoy eating and you get a good feeling afterwards, you feel full. It's a better way to plan your meals, especially if you plan them around protein.
[00:51:39.830] – Allan
Yes. Absolutely. All right. Well, Rachel, I'll talk to you and I'll talk to everybody else next week.
[00:51:46.540] – Rachel
Take care.
[00:51:47.450] – Allan
You too.
[00:51:48.320] – Rachel
Thanks.
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – Eric More | – Leigh Tanner |
– Deb Scarlett | – John Dachauer | – Margaret Bakalian |
– Debbie Ralston | – Judy Murphy | – Melissa Ball |
– Eliza Lamb | – Tim Alexander |
Thank you!
Less...
When you're time-strapped and looking to get stronger, adding reps and sets and even weight might not be the best approach. In their book, Deep Fitness, Philip Shepherd and Andrei Yakovenko show us how time under load (time under tension) is a better way to add volume and get stronger.
Transcript
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
Organifi is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Each Organifi blend is science backed to craft the most effective doses with ingredients that are organic, free of fillers and contain less than 3g of sugar per serving. They won’t take you out of ketosis, if that’s your way of eating.
Your body is an amazing organic machine. The food we eat and drink is information for that machine. This includes adaptagens. These are compounds that balance hormones and help you deal with stress in a healthier way. If you’re feeling tired, these compounds give you a boost of energy. If you’re stressed, they help you return to a natural state of calm. They literally help you adapt to the stress of life.
This is why I’m a big fan of Organifi Green juice with essential superfoods and a clinical dose of Ashwaganda. It helps reduce stress and support healthy cortisol levels. It mixes well with water or your beverage of choice and it tastes awesome! This has become a part of my morning ritual.
Organifi offers the best tasting, high quality superfood beverages without breaking the bank. Each serving costs less than $3 per day. Easy, convenient, and cost effective.
Go to www.organifi.com/40plus and use code 40plus for 20% off your order. That's O R G A N I F I dot com forward slash 40plus and use code 40plus for 20% off any item.
Sponsor
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
Organifi is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Each Organifi blend is science backed to craft the most effective doses with ingredients that are organic, free of fillers and contain less than 3g of sugar per serving.
In our 24/7 always on world, going without sleep seems to carry a badge of honor. But that’s not how your body sees it. Sleep is when all the wonderful things happen inside your body. Hormones reset, and healing and restoration happens. You know how much better you feel after a good night’s sleep. Getting good quality sleep is a priority for me
This is why I’m a big fan of Organifi Gold juice with ingredients like Tumeric, Reishi Mushroom, and ginger, it’s designed to support rest, relaxation, recovery, and repair. It’s a delicious and nutritious warm, golden tea. I use water, but you can also use milk or a milk alternative. This has become a part of my evening wind-down.
Organifi offers the best tasting, high quality superfood beverages without breaking the bank. Each serving costs less than $3 per day. Easy, convenient, and cost effective.
Go to www.organifi.com/40plus and use code 40plus for 20% off your order. That's O R G A N I F I dot com forward slash 40plus and use code 40plus for 20% off any item.
[00:32:24.150] – AndreiThe following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – Eric More | – Leigh Tanner |
– Deb Scarlett | – John Dachauer | – Margaret Bakalian |
– Debbie Ralston | – Judy Murphy | – Melissa Ball |
– Eliza Lamb | – Tim Alexander |
Thank you!
Less...
On episode 511 of the 40+ Fitness Podcast, we meet with Delatorro McNeal and discuss his book, Shift into a Higher Gear and several way to get the right mindset for change.
Transcript
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
Organifi is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Each Organifi blend is science backed to craft the most effective doses with ingredients that are organic, free of fillers and contain less than 3g of sugar per serving. They won’t take you out of ketosis, if that’s your way of eating.
Your body is an amazing organic machine. The food we eat and drink is information for that machine. This includes adaptagens. These are compounds that balance hormones and help you deal with stress in a healthier way. If you’re feeling tired, these compounds give you a boost of energy. If you’re stressed, they help you return to a natural state of calm. They literally help you adapt to the stress of life.
This is why I’m a big fan of Organifi Green juice with essential superfoods and a clinical dose of Ashwaganda. It helps reduce stress and support healthy cortisol levels. It mixes well with water or your beverage of choice and it tastes awesome! This has become a part of my morning ritual.
Organifi offers the best tasting, high quality superfood beverages without breaking the bank. Each serving costs less than $3 per day. Easy, convenient, and cost effective.
Go to www.organifi.com/40plus and use code 40plus for 20% off your order. That's O R G A N I F I dot com forward slash 40plus and use code 40plus for 20% off any item.
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
Organifi is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Each Organifi blend is science backed to craft the most effective doses with ingredients that are organic, free of fillers and contain less than 3g of sugar per serving.
In our 24/7 always on world, going without sleep seems to carry a badge of honor. But that’s not how your body sees it. Sleep is when all the wonderful things happen inside your body. Hormones reset, and healing and restoration happens. You know how much better you feel after a good night’s sleep. Getting good quality sleep is a priority for me
This is why I’m a big fan of Organifi Gold juice with ingredients like Tumeric, Reishi Mushroom, and ginger, it’s designed to support rest, relaxation, recovery, and repair. It’s a delicious and nutritious warm, golden tea. I use water, but you can also use milk or a milk alternative. This has become a part of my evening wind-down.
Organifi offers the best tasting, high quality superfood beverages without breaking the bank. Each serving costs less than $3 per day. Easy, convenient, and cost effective.
Go to www.organifi.com/40plus and use code 40plus for 20% off your order. That's O R G A N I F I dot com forward slash 40plus and use code 40plus for 20% off any item.
[00:26:25.250] – AllanThe following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – Eric More | – Leigh Tanner |
– Deb Scarlett | – John Dachauer | – Margaret Bakalian |
– Debbie Ralston | – Judy Murphy | – Melissa Ball |
– Eliza Lamb | – Tim Alexander |
Thank you!
Less...
Through science and technology, we've already doubled the human lifespan. Sergey Young believes we can double it again, maybe in our lifetime. We discuss his book, The Science and Technology of Growing Young.
Transcript
SPONSOR
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
Organifi is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Each Organifi blend is science backed to craft the most effective doses with ingredients that are organic, free of fillers and contain less than 3g of sugar per serving. They won’t take you out of ketosis, if that’s your way of eating.
Your body is an amazing organic machine. The food we eat and drink is information for that machine. This includes adaptagens. These are compounds that balance hormones and help you deal with stress in a healthier way. If you’re feeling tired, these compounds give you a boost of energy. If you’re stressed, they help you return to a natural state of calm. They literally help you adapt to the stress of life.
This is why I’m a big fan of Organifi Green juice with essential superfoods and a clinical dose of Ashwaganda. It helps reduce stress and support healthy cortisol levels. It mixes well with water or your beverage of choice and it tastes awesome! This has become a part of my morning ritual.
Organifi offers the best tasting, high quality superfood beverages without breaking the bank. Each serving costs less than $3 per day. Easy, convenient, and cost effective.
Go to www.organifi.com/40plus and use code 40plus for 20% off your order. That's O R G A N I F I dot com forward slash 40plus and use code 40plus for 20% off any item
CHALLENGE
Last week, I heard someone say Halloween is the start of eating season. Is that what happens to you, too? How would you like to not be beaten by it this year? Introducing the 40+ Fitness Crush the Holidays Challenge. This five-week challenge runs from November 20th through December 24th. Stay motivated with daily videos. Surround yourself with like minded people in a private Facebook group and crush the holidays this year with me, Coach Allan
The cost of this five-week challenge is $25. That's less than the cost for one pumpkin spice latte at Starbucks per week, and cutting just those five drinks will cut out 2000 calories, win-win. Oh yes, win-win. There are weekly prizes, including some of my favorite health and fitness books. Amazon gift cards, 40 plus fitness swag, and one challenger will win an opportunity to do a six-week, 40+ Fitness online training program I'm launching in January absolutely free.
Go to crushtheholidays.com to join the challenge. Don't let the holidays put you further in the hole. Crush the holidays at crushtheholidays.com
SPONSOR
This episode of the 40+ Fitness Podcast is sponsored by Organifi.
Organifi is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Each Organifi blend is science backed to craft the most effective doses with ingredients that are organic, free of fillers and contain less than 3g of sugar per serving.
In our 24/7 always on world, going without sleep seems to carry a badge of honor. But that’s not how your body sees it. Sleep is when all the wonderful things happen inside your body. Hormones reset, and healing and restoration happens. You know how much better you feel after a good night’s sleep.
Getting good quality sleep is a priority for me.
This is why I’m a big fan of Organifi Gold juice with ingredients like Tumeric, Reishi Mushroom, and ginger, it’s designed to support rest,
relaxation, recovery, and repair. It’s a delicious and nutritious warm, golden tea. I use water, but you can also use milk or a milk alternative. This has become a part of my evening wind-down.
Organifi offers the best tasting, high quality superfood beverages without breaking the bank. Each serving costs less than $3 per day. Easy, convenient, and cost effective.
Go to www.organifi.com/40plus and use code 40plus for 20% off your order. That's O R G A N I F I dot com forward slash 40plus and use code 40plus for 20% off any item.
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – Eric More | – Leigh Tanner |
– Deb Scarlett | – John Dachauer | – Margaret Bakalian |
– Debbie Ralston | – Judy Murphy | – Melissa Ball |
– Eliza Lamb | – Tim Alexander |
Thank you!
Less...
On episode 507 of the 40+ Fitness Podcast, we talk to Dr. Gary Foster about his book, The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss.
Transcript
The following listeners have sponsored this show by pledging on our Patreon Page:
– Anne Lynch | – Eric More | – Leigh Tanner |
– Deb Scarlett | – John Dachauer | – Margaret Bakalian |
– Debbie Ralston | – John Somsky | – Melissa Ball |
– Eliza Lamb | – Judy Murphy | – Tim Alexander |
Thank you!
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