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How to use keto for optimal wellness and longevity – Lori Shemek

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In her book The Ketogenic Key: Unlock the Secrets to Lose Weight, Slow Aging, Stop Inflammation, and Prevent Disease, Lori Shemek shows us how to use the ketogenic diet for optimal wellness. Most of the health issues we deal with today are caused by poor nutrition choices. With all of the health and fitness information available, it can get really confusing. Lori helps us understand how to make keto an everyday lifestyle that gives us better health.

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[00:02:55.110] – Allan
Rachel, how are you doing?

[00:02:57.160] – Rachael
Great, how are you, Allan?

[00:02:58.430] – Allan
I'm doing really good. How's your week been?

[00:03:01.710] – Rachael
Good. Had a good week, got in a couple of good runs. One was in total rain, but it was awesome. Yeah.

[00:03:09.360] – Allan
Good. Good. Yeah. I actually on Monday put in 13 miles walking. So it was a little over three and a half hours of walking.

[00:03:21.470] – Rachael
Wow.

[00:03:21.750] – Allan
I loved it. Almost got hit by a truck. A friend of mine was coming around the corner. You know, I think he was going a little too fast and I was wiping the sweat off my forehead because I was somewhere around mile 11 and I was just a little tired. I wasn't quite paying attention and I had my headphones on and just about, smack. But, you know, other than the initial cortisol hit that I got, that gave me a little bit more energy to finish that about walk. It was a really good walk.

[00:03:49.800] – Rachel
Good, Glad you're OK.

[00:03:51.840] – Allan
All right. So let's go ahead introduce today's guest. Our guest today is a doctor in psychology with a certification as a nutritional consultant and a life coach. She's written several books, including the book we're going to talk about today, the Ketogenic Key. And she's been featured on TV, on the Doctors, on various radio shows, speaking and helping clients, companies, and others optimize their health, reversed inflammation, and create weight loss success. With no further ado. Here's Dr. Lori Shemek.

Transcript

[00:04:22.230] – Allan
Dr. Lori, welcome to 40+ Fitness.

[00:04:25.080] – Dr. Shemek
Hey, Allan, thank you so much for having me. You know, it's an honor.

[00:04:29.160] – Allan
Well, I'm really excited to talk to you because it's actually been a while since we we talked. I was on your podcast, I think it was about three, three years ago. Maybe. I don't know.

[00:04:41.290] – Dr. Shemek
Wow, a lot has changed in three years, hasn't it?

[00:04:43.770] – Allan
It absolutely has. A whole different world.

[00:04:46.830] – Allan
Now, your book is called The Ketogenic Key, Unlock the Secrets to Lose Weight, Slow Aging, Stop Inflammation, and Prevent Disease.

[00:04:56.730] – Dr. Shemek
Right.

[00:04:57.420] – Allan
That's a pretty big key.

[00:04:59.380] – Dr. Shemek
Yeah, it is. And, you know, it's it's actually ketosis, which promotes all of those wonderful benefits. And so, like you and I were discussing earlier, I should have named the book The Ketosis Key, because it is the driving factor in all of these wonderful things like weight loss, you know, slower aging, longevity, inflammation, reduction, et cetera, et cetera. So, yeah, it's it's definitely the key ketosis. So it's not just the ketogenic diet either. It's the ketogenic diet. It's intermittent fasting, it's exogenous ketones or supplementation and exercise. And the great thing is you can do them separately or together. And if you do even two of them together, it's very powerful.

[00:05:48.420] – Allan
Yeah, I guess I'd sit there and say I do what I call seasonal ketosis. And so I'll spend a year in ketosis, which I am right now, and then I'll spend a good part of the year out of ketosis because I like tailgating and drinking beer and eating crap food and just watch a football game and then, you know, the first Thanksgiving and Christmas come around and my birthday's in February and so that's my feasting season.

[00:06:16.650] – Dr. Shemek
Clean up month.

[00:06:17.200] – Allan
Just let it go.

[00:06:18.020] – Dr. Shemek
Yeah.

[00:06:18.250] – Allan
Just let it go. And then after after my birthday in February, then I'll say, OK, now I'm going to hit by my fasting season. So my famine season like ancestors would have had when it was colder weather and there wasn't access to any vegetation to eat. And so now they're having to eat more fatty foods to get the sustenance and they're going into ketosis. In many cases they're fasting because you can't keep meat without a refrigerator and other means so they had to eat what they kill pretty quickly.

[00:06:54.440] – Allan
But they'd wake up in the morning some mornings and there would not be any food there. So they'd get up and they go, you know, do their hunts and they find their food and then they have maybe a pretty nice lunch, then a really good dinner. And so they're in a natural, you know, intermittent fasting mode. And I found every time I get into ketosis, I just naturally fall into intermittent fasting it's just a natural thing.

[00:07:19.770] – Dr. Shemek
Right. And that's what's so beneficial about all of these is that, you know, you do enter a state of ketosis and it's even more powerful if you do intermittent fasting, in fact. So if you can tag on intermittent fasting to any of the other options that we list in the book, then you're even, it's even more powerful. So it's all out there, all powerful in and of themselves, which is a really wonderful way to look at your health.

[00:07:50.460] – Dr. Shemek
But when you combine, like I was saying earlier, just even two of them, you're doing incredible, power stuff.

[00:07:59.850] – Allan
I'm doing three of your four right now, ‘m eating really low carb. And so that's putting me into nutritional ketosis. And I measured it the other day. I'm also doing exercise. So I do these long haul walks almost every morning that I can. I'll walk for two, three hours and then, you know, that puts me a little deeper into ketosis and I'll do that fasted. So, you know, waking up in the morning.

[00:08:24.760] – Dr. Shemek
Oh, perfect.

[00:08:25.430] – Allan
My last dinner was at seven o'clock, six thirty seven o'clock. We tend to eat a little early and then, you know, so it's then I got at least two, two and a half hours before I go to bed. So I go to bed then.

[00:08:37.320] – Dr. Shemek
Thats even better.

[00:08:38.370] – Allan
I wake up in the morning. I wait until, you know, about eight o'clock and that's when it's a little warmer than I think most people want to walk, but I don't care. I'll Honey badger that and do a good long walk. And so by the time I get…

[00:08:52.740] – Dr. Shemek
Well that's a good…The heat is a good hormetic stressor as well. So another powerful factor.

[00:09:01.900] – Allan
Well, there was definitely some heat today, but so so, you know, here I am. I guess I'm sitting here at 12:30 as we're recording this. And I haven't eaten a thing today. I had some I had some coffee in the morning, but nothing in it. Just black coffee and did my long walk. And I'm going to do this and do a couple other things. And I'll probably be about two o'clock and I'll go ahead and have my first meal of the day.

[00:09:25.540] – Allan
So I'm putting all three of them together, which really works well for me. I had a kind of a setback and I'm going to I talked about this in an episode a couple of weeks ago about, you know, I think everybody talks about the covid 15. And I was a victim of it, too, you know, just being locked in our house because it was we were not allowed to go out at all. And so being locked in the house, I just really tapped my motivation and I was down. So I wasn't moving. I wasn't eating well. And, you know, I was taking in a little bit more alcohol than I should have and so I put on…

[00:10:01.510] – Dr. Shemek
You're not alone.

[00:10:02.530] – Allan
Yeah, I know.

[00:10:03.490] – Dr. Shemek
It's rampant right now. Yeah. And it's better in the States. It's better. You know, I think the world at large is getting a little bit better with covid, but yeah, it's, it's, it's rougher in some areas. But nonetheless many people have paid the price in one way or another with this horrible virus. So. Yeah, and it's and that's the, well the irony of the thing is that in order to get through it in a healthful way, we want to be you know, we want our immune to be stronger.

[00:10:39.070] – Dr. Shemek
And we do have that innate immunity. But with the, I guess, emotional eating and the lack of exercise, it puts us down a notch in terms of our immune strength. So, yeah, it's it's a tough road.

[00:10:53.320] – Allan
Yeah. So enter into the picture nutritional ketosis. And I'm happy to say that I started so really eating low carb in May, May 1st and since May 1st, I have lost all of that and more. So now I'm into my…

[00:11:09.940] – Dr. Shemek
Wow!

[00:11:10.600] – Allan
Because I kind of pushed off. I didn't do my famine season when I had planned to because of everything that was going on with, you know, issues and, you know, all that and then getting locked in. I was like, so that just didn't happen the way it would have normally happened for me when I got around to February. So I stepped up and said, OK, here I am in May, I need to start now. And I started and I've been generally in and out of ketosis for the last couple of months. And then this this last Monday or so I said, OK, that's it, I'm going deep. And that's when I started, you know, putting together those three.

[00:11:45.940] – Allan
But one of the things I wanted to get into, because I know the benefit of nutritional ketosis, because I can I can drop twenty pounds in three months really easy when I'm in ketosis. So the weight loss is that's a no brainer. That's going to happen for all of us. If we if we have the fat to lose, we will lose it. But I tried exogenous ketones when they first started coming out. They were nasty.

[00:12:15.360] – Dr. Shemek
Yes, I know. Right. Oh, I've heard some names you don't want to hear.

[00:12:20.930] – Allan
Oh yeah, I was like…

[00:12:20.960] – Dr. Shemek
It's like, oh thank God I've never had to try it and the delicious ones. Right.

[00:12:27.940] – Allan
OK, yeah well so I tried one, I tried them when I first, started coming out and I was like, oh my God. And I said, well I need to do this. I want to try. It's an experiment. You know, I'm on the podcast and I want to be able to talk about them. And, you know, I was thinking, OK, that really, the concern I had was if you go into if you start doing a ketogenic diet and your body's not used to using ketones, then you're peeing them out. And that's why we're able to measure them with the urine stick.

[00:12:57.500] – Allan
So my concern was if I just throw exogenous ketones on my body as a sugar burner, aren't I going to do the same thing? So I was really concerned about whether I was, I had spent,because they were expensive also.

[00:13:10.620] – Dr. Shemek
Right.

[00:13:11.610] – Allan
So I spent a lot of money on something that was really nasty. And I didn't, you know, other than saying maybe it would help me transition to keto or if I were doing a long distance endurance sport, then exogenous ketones would seem to make sense. But in the book, you put forward a case that it's even better than that, that there's a lot of use cases for them. Can you can you talk about that?

[00:13:35.860] – Dr. Shemek
Yeah. You know, and that's the thing when you use supplemental ketones, it really does put you into a state of ketosis within 30 minutes. That's the advantage. The problem is, is it doesn't stick around as long as if you were to be, say, on a ketogenic diet. Right. And so this is really one of the wonderful things about ketones in terms of a beta-hydroxybutyrate BHB, as it's referred to often. This ketone is powerful and that it can really mitigate all sorts of inflammatory conditions and other areas in terms of optimizing your health.

[00:14:14.230] – Dr. Shemek
So what we want to do is we want to up level our, you know, our physical fitness, our ability to to utilize these ketones. And when you become metabolically flexible and even if you're not, you're still utilizing them. Right. Your body really loves ketones. And it's just that it's just not equipped at that moment to say when you're, you first embark on a ketogenic diet to use them. And so, you know, the reason that people are feeling so good and wonderful and athletes do so well on it is because you're up leveling, you're boosting your mitochondrial health, your cellular health.

[00:14:59.680] – Dr. Shemek
There's more ATP going on. There's less glucose machinations, if you will, within the cell, which produces a whole lot of oxidation ROS. And that means it's similar to like a a car, an electric car which burns clean versus gasoline powered car, which burns dirty exhaust. Right. That's what happens when you burn glucose. But when you burn ketones for fuel, you have a better form of energy, a more therapeutic, if you will, form of energy that really optimizes every part of your health, including brain health.

[00:15:39.770] – Allan
So, yeah, so I guess as I look at exogenous ketones, I still go back to I think, you know, they're good, if you're when you're first trying to get in to ketosis, they're probably a pretty good thing to help you through the keto flu a little bit.

[00:15:53.190] – Dr. Shemek
Yeah, it will.

[00:15:54.470] – Allan
Making sure you're getting your electrolytes and plenty of water.

[00:15:58.790] – Dr. Shemek
Your potassium, right. Magnesium.

[00:16:01.310] – Allan
So I have the I have the the supplements and all that to try to make sure that particular as I go into this, losing my water, I'm going to be cool. I also, like I said, if you're an endurance athlete, there's some I think there's a lot of benefit to having them because at some level.

[00:16:17.010] – Dr. Shemek
Oh, yeah Allan.

[00:16:17.610] – Allan
And as a long distance thing.

[00:16:19.730] – Dr. Shemek
But you have to be careful because you know and now if it's if it's a for example, it's a high energy sport, one that, you know, say high intensity interval training or something. You have to be careful in terms of, you know, hitting that wall, if you will. But if it's an endurance sport, you're really good to go. Part of the reason is the steady state of energy that we have when we're using the supplemental ketones.

[00:16:47.690] – Dr. Shemek
We don't have that spike in blood sugar. So it keeps our glucose stable. And I'm not sure if you're aware that the Tour de France, the team there was one team that used exogenous ketones and they did, it was an incredible win using these ketones. And so that was in 2018. And then in 2019, a large number of these teams were using them. So there's still the competitive factor. But nonetheless, that first 28 go round, that team won simply with the exogenous ketones.

[00:17:26.510] – Allan
And that's what I'm saying, you know, when I when I was when I was training heavy, I was trying to get ready for a Spartan. I had hired a coach. And, you know, I go in there and the cool thing was, you know, of course he's a fitness geek and I'm a fitness geek and I'm going to be working out and he's training me and is like, you don't really need, he says you don't really need a trainer, and I'm I like absolutely need a trainer.

[00:17:46.040] – Allan
And he says, well, you know you know more about this stuff than I do. And I said, well, so. Give me a program. Let's talk about the programming. Let's talk about what's going on. And so, you know, he's trying to…

[00:17:55.690] – Dr. Shemek
Let me tweak it for you.

[00:17:57.320] – Allan
Well, I did very little tweaking. I actually did his program. It was built it was built a little bit more towards the being a 20 year old than I would normally have done. But it was still cool. And but we were talking about me being in ketosis and he was like, well, why are you doing that? You need the carbs to be able to get through the workout. I'm like, I can get through the workout just fine. I said, you know, I'm going to probably, and I did, when I, if I do a heavy deadlift session because I'm not relying on APT for energy, I huff and puff, I get exhausted because it's, you know, that exertion that I go through and a good set of ten on the deadlift is going to take me past thirty seconds.

[00:18:36.590] – Allan
And so that is a struggle. Even exogenous ketones would not push me past that struggle.

[00:18:42.710] – Dr. Shemek
Yeah.

[00:18:43.060] – Allan
With the weight lifting, the way I was doing it, very heavy and I because it was very heavy, very slow. So you know, I understood that being in ketosis kind of put me at a disadvantage for that. But I could still push through every set. And I got really, really strong anyway because I also didn't have to deal with inflammation or any other things that were going on.

[00:19:02.870] – Dr. Shemek
Yeah, and that's exactly true. You know, it's it really is. The bottom line is that Ketones really offer the average athlete, right, a lot of benefit. And like, you know, you just mentioned the inflammation, which we can get into in a little while if you want. It just but it gives you these these exogenous ketones, give you more energy, it mental clarity, focus, and we make our own. If you're on the ketogenic diet, we have endogenous ketones, meaning they come from within. Right. And so when you combine the two, it's really amazing what the amount of energy you have.

[00:19:42.630] – Dr. Shemek
But I would venture to say that even though even if you were taking ketones with your power lifting, it helps you in some way because they really do help create more ATP within the mitochondria.

[00:19:55.010] – Allan
Yeah, you know, and I would say if it was helping me with anything, it was the fact that my my total workout time was an hour and while it might had been in sprints. You know, dead lift and go, dead lift and go, you know, and then I'm breathing heavy. When I got into the lighter lifts later, I still had the energy and those were less like that. And so, yeah, I absolutely agree that it helped.

[00:20:17.780] – Allan
But I actually think probably the best benefit and we'll get like I said, I do want to get into it is inflammation. Because every time we talk about a chronic disease, heart disease, cancer, you know, diabetes, you just, you know, Alzheimer's, Parkinson's, you just keep going on and on and. They take you back to the beginning, in the beginning is chronic inflammation, and you called it silent inflammation and I actually like that because it's scarier.

[00:20:52.880] – Dr. Shemek
It is, isn't it? Yeah. Yeah.

[00:20:54.620] – Allan
What what causes silent inflammation and how does the ketogenic diet help us address it?

[00:21:01.160] – Dr. Shemek
So we have, I'll just start off by talking about the two different types of inflammation. And the first type is called acute inflammation. And it's not so cute because it hurts. It's uncomfortable. It's that sprang, black and blue swollen ankle. It's that cut on the finger. It's that terrible sunburn or awful head cold. Right? So that is acute inflammation. We need it in order to heal. Without it, we're sitting ducks. Really. So let's take that cut on the finger.

[00:21:31.910] – Dr. Shemek
When you cut your finger, an enormous amount of inflammatory molecules are released. And soldiers, if you will, rush to the site to repair the wound. They repair the wound, the wound heals, the soldiers go away, the inflammation goes away and all is well. So that's acute inflammation. And, yes, we need it, even though it seems unreasonable because it doesn't feel good. But but we need it.

[00:21:56.970] – Dr. Shemek
So then the next type of inflammation is silent or chronic inflammation. And the name silent really suggests danger, doesn't it, because we don't know it's there until the symptoms start to occur. And so 75 percent of all Americans are walking around with silent inflammation and don't even know it. It is really such a sad situation, really, but it is the core underlying cause of most illness, disease, faster aging and weight gain. And you can look at silent inflammation is like having a sore on the inside of your body that never heals unless you intervene.

[00:22:38.540] – Dr. Shemek
And unlike acute inflammation, which emits just a trickle of inflammatory molecules, silent inflammation emits just acute inflammation emits an enormous amount. Silent inflammation emits just a trickle. Okay. And so you would think, well, this is better, right? And it isn't because it goes on 24/7 every single day, unbeknownst to you, where acute inflammation goes away. Once you're healed, it's gone. But sometimes the immune system goes, it becomes haywire. And this is what causes this over abundance, this overstimulation of the inflammatory pathways. And why it's called chronic inflammation is because it never goes away.

[00:23:31.830] – Allan
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[00:24:33.330] – Allan
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[00:24:56.390] – Allan
Now, whenever you bring up the ketogenic diet around someone that really hasn't heard about it or they've heard about it, but they've heard it's deadly, it's going to kill you, you shouldn't be doing that because that's the worst way to eat, because it doesn't buy into the fat is bad mantra. But the reality of it is that when we eat a ketogenic diet, it actually can help improve the ratios and the things that we should be most concerned about when we're talking about fat and cholesterol. Can you get into that?

[00:25:31.250] – Dr. Shemek
Yes. And I'd also like to address the inflammation factor that at the ketogenic diet reduces inflammation in the body. It actually reverses inflammation. And that's because we are we are signaling NFR2, that is the master regulator of antioxidants signalling within the body. Right? And the ketogenic diet prevents the NLRP3 inflammasome from doing its dirty work within the cell. So it's just a very, very important way to eat. And a lot of people have misunderstood its benefits.

[00:26:16.250] – Dr. Shemek
They hear the word ketosis and they think it's keto-acidosis, which is a very harmful effect that happens to people who have diabetes and go into a state of ketoacidosis. So it's much different. But yes. So the the fat and the cholesterol, all of that has really been misunderstood. In fact, the ketogenic diet improves HDL and triglycerides. And this, you know, this is due, the improved HDL is due to a reduction in triglycerides that are created within the liver, which is a really good thing.

[00:26:59.930] – Dr. Shemek
You want a low triglyceride level for heart health. Right? Triglycerides really, really alert you to inflammation in your body. And if it's high, then you know that you need to do something different. And so they're an indication of your heart health as well. And there's the HDL triglyceride ratio that you can do to if it's one or under, you're good to go. If it's higher than than one, you need to do some work.

[00:27:34.850] – Dr. Shemek
But there's also an increase in LDL, which happens to some people on the ketogenic diet. And it's but generally it's not the LPa form which is or can be the most harmful. So it's the big fluffy cholesterol that's roaming around versus the little ones, the little dense lipoproteins. So that that is part of the the reason that the ketogenic diet is so great for your heart health. And, you know, there's also the misunderstanding about people think the ketogenic diet is a high protein diet when in fact it's a moderate protein diet. And, you know, they're afraid of of eating eggs. They're afraid of saturated fat. And it's really sad because we've, you know, really, you found out that there was a researcher's, his name was Ancel Keys, and he did a seven country study and cherry picked the data.

[00:28:36.770] – Dr. Shemek
Right. So blamed everything on saturated fat versus what really is causing the heart conditions. Heart disease with people we now know is the overconsumption of carbohydrates, especially refined sugar. And you know me, Allan, I really recommend people stop eating sugar. Eliminate it from your diet. And so it's the sugar, the process, simple carbohydrates, but it is not the saturated fat. In fact, there was a study I don't know if you recall, it was called a pure study.

[00:29:12.770] – Dr. Shemek
It was published in The Lancet in 2017 and it studied over 135,000 people across 18 different countries. And it turned out that those who ate the least saturated fat had the highest amount of heart disease and mortality. And those who ate the most saturated fat, of course, then had the lowest rates of stroke and heart disease.

[00:29:37.370] – Dr. Shemek
So right there, you know, you see it's a large study and you see the the correlation or the the amount of health with saturated fat. And so eggs were demonized and still are demonized, saturated fat is still demonized, but I think they're starting to come into their own. People are starting to understand and even reputable high ranking health experts in cardiology are saying, yep, you know, saturated fat is necessary for heart health, in fact. And and we do know that every time you take a bite of an inflammatory food, sugar, refined flours, etc, processed junk foods, crackers, cakes, cookies that you are eating, creating inflammation.

[00:30:30.720] – Dr. Shemek
And that's unfortunately sad because what's happening is up from a cellular level, you are harming the mitochondria within the cell. The more mitochondria you have, the healthier they are, the healthier you are in every way. And so you see people who are older and frail. They have very little mitochondria going on, OK, they're not really healthy mitochondria. And so if you're tired all the time, that's a sign that maybe you need to start boosting your mitochondrial health, your cellular health.

[00:31:08.130] – Allan
Yeah, unfortunately, the signal of fatigue is go eat some more sugar.

[00:31:14.950] – Dr. Shemek
Yeah, exactly.

[00:31:15.160] – Allan
So they actually get the opposite message out of that. Oh, if I, if I have some sugar I'll feel better, you know, and they yeah. They get the dopamine and they feel good but it's not really helping. And you know, I'm, I'm a perfect example of you know, when I check my cholesterol and triglycerides is when I'm in ketosis my HDL triglyceride ratio is off the charts. Good, even though my total cholesterol is high. So I'm one of those responders that, yes, my LDL goes up, but it only goes up about 30 points.

[00:31:50.950]
But my triglycerides can can I can get them down to 50. But if I'm you know, when I'm in my low feasting mode and I'm drinking beer and eating what I want to eat, they'll usually pop up to 150, maybe even 200 if I'm not careful. And I can actually get my HDL higher than my triglycerides when I'm eating a strict ketogenic diet. So it really can help you improve your lipid profile if you're if your doctor doesn't lose their mind about what the total number and the the LDL number is, because that that seems to be their focus more so than than triglycerides and the HDL.

[00:32:33.190] – Dr. Shemek
Yeah, it's true and you know, and a lot of people panic when, you know, I have family members calling me up and saying, Lori, my LDL is really high, it's 250 and they want to put me on statins. And, you know, it's that's it's really important for the patient to look at the numbers, the breakdown of the type of cholesterol. And that has been a big myth as well. So we're learning so much about heart health and what what produces a healthy heart. And so if you take anything away from this show, it should be that, you know that saturated fat is not going to hurt you. Now, if you are in, if you're 10% of the population who has a genetic condition that doesn't clear cholesterol from the body and cannot, then that's another issue.

[00:33:29.590] – Dr. Shemek
But that's 10 percent. So it's really important to make sure you're not you will you will know when you get your blood test if you are or not, it will be sky high. I mean, it won't be your typical high number. But again, if you take anything away from this show, make sure that you stop eating sugar, eliminate added sugars from your diet and refined junk foods that we spoke about earlier, because that is the key to optimal health in many cases.

[00:34:00.860] – Allan
One of the areas that, and I'm going to admit I'm confused when it comes to ketosis, because there's two there's two concepts, OK, so on one hand, a lot of people are looking at ketosis as a potential protocol to help with cancer treatment. They're not saying it can cure cancer or perhaps even prevent cancer, but particularly the cancers that rely on glucose. If you're keeping your overall blood sugar, you know, in control and you're doing ketosis, that will slow the growth of the cancer.

[00:34:37.130] – Allan
And then I go on the other side of the conversation and I say, OK, an individual that's trying to perform long distance athletic performance. Is this still going to be burning glucose and glycogen, so like where I went on a trip, you know, went on a run or a walk and I'm you know, I'm a 1000 calories in now, the human body can carry about 2000 calories.

[00:35:02.360] – Allan
But for my body to keep going, maybe even further, which people do you know they go hundreds of miles, it's crazy, but they do. And that but their body and they do it while they're in ketosis. So there's something happening there where our body is taking what it gets out of fat and it's turning it into blood sugar. And ketones, because we still kind of need both, your blood sugar is not going to zero is staying fairly stable, so we are producing some glycogen from somewhere, some glucose from somewhere, because at some point it burns out, it would burn out the muscles.

[00:35:40.230] – Allan
And so Ketones are producing the APT, but I guess I'm losing it as is if our if our body can produce with, say, zero carb, our body could still produce and keep our blood sugar stable. So when we're breaking down fat, we create the glysol, I guess its a black hole and we produce the ketone. So I guess I'm trying I'm having a hard time balancing those two things out to say that, yes, you're going to have enough sugar in your blood and in your muscles and in your liver for the athletic performance. But then it's also going to slow the growth of cancer because you're going to have less sugar. You understand what I'm saying?

[00:36:22.680] – Dr. Shemek
I do. I understand exactly what you're saying. And so what happens a lot of times is that the body is able we always have some glucose in storage in the liver. We always have it, you know, for those emergency situations and also to, the body can break down muscle for glucose as needed if it wants it. Right? So that's that. And then in terms of the the you know, the cancer and the sugar, you know, one theory is that cancer feeds on the sugar that you eat and a high fat diet, like the ketogenic diet starves as tumors.

[00:37:01.720] – Dr. Shemek
OK, and but one thing is for sure that you are with ketones in the mix, you are definitely balancing you're creating cellular homeostasis. Right? You're balancing your blood sugar. The insulin is low. And but yet you still have the the ability to make glucose within the body and it stores, glycogen within the liver and can be can be used for any type of situation necessary. Does that help?

[00:37:34.380] – Allan
Yeah, it does. I guess the question is it sounds bad whenever you say burn muscle for energy. I always thought that the ketogenic diet was muscle sparing. Well, so this, it has the ability to do it, whether no matter, you know, whether you're on a ketogenic diet or not, so it's called Gluconeogenesis and the body is able to utilize glucose by breaking down muscle, if that makes sense.

[00:38:04.600] – Allan
Yeah. OK.

[00:38:05.380] – Dr. Shemek
So, yeah no matter what.

[00:38:06.850] – Allan
If I chose to do these long distance things, I'm going to probably sacrifice some muscle along the way.

[00:38:16.180] – Dr. Shemek
Gluconeogenesis occurs.

[00:38:17.260] – Allan
And when I get past that point where, you know, I've used up my liver and muscle glycogen and my brain's going to still want a steady supply of blood sugar, at some level, it's not going to let you.

[00:38:31.390] – Dr. Shemek
And if you're fat adapted your metabolic metabolically flexible, then you can do either, OK. You can use your body can utilize glycogen, it can utilize fat for fuel, your own fat stores for fuel, dietary fat. So that's what, you know, we didn't mention. But that's what ketosis is, is your body takes dietary fat and your own fat stores breaks them down in the liver and it produces ketones. And one main ketone that I mentioned early on is called beta hydroxybutyrate BHB that produces all the magic, if you will, of the ketogenic diet. So, yeah.

[00:39:17.050] – Allan
Those are those are the ketones you're going to measure in your blood. So they're the ones that we used.

[00:39:22.330] – Dr. Shemek
Right.

[00:39:22.390] – Allan
We're breathing out, you know, in our breath, you can you can measure those out of the breath and then of course. And I forget the other one, but there's urine strips that pick up that that third one, I'm forgetting, I'm drawing a blank on the name of the third. But, you know, so that's how we're measuring those. And yeah, the one what's in the blood is what gets you. So.

[00:39:42.030] – Dr. Shemek
That's right. The BHB is the most important one. Yeah.

[00:39:47.560] – Dr. Shemek
Now, you talked about intermittent fasting, and as I said earlier, I, you know, just I just fall into these things. I did paleo and because I was eating relatively low carb, I didn't realize that I fell into ketosis the first time and realized what was happening. It was wonderful because in Paleo I lost 25 pounds and then in keto, I lost another 35.

[00:40:09.290] – Dr. Shemek
Wow.

[00:40:10.020] – Allan
So it was, you know, so boom. Yeah, it's just awesome. Over 11 months, you know, I knew something was going on. My breath was stinking and I was losing a lot of weight. And I was like, this is interesting. So I found out what ketosis was. That's how I actually discovered ketosis. And then, you know, I just naturally started getting into intermittent fasting because I wake up in the morning and I forget to eat because my body was using my body fat to keep me going.

[00:40:37.450] – Dr. Shemek
And you were satiated.

[00:40:39.310] – Allan
Oh, completely. Completely. And I tell the story, I, I got up one morning and I went out to my property to do some work. I had this, had some acreage in Florida and I had some ponds on it. So I went out there to clear and do some work and I worked out there pretty, pretty hard clearing the land work with, you know, what a sling blade is to cut down weeds and grass and such. I was using the sling blade and going for a few hours.

[00:41:02.250] – Dr. Shemek
Wow.

[00:41:02.680] – Allan
I said, OK, I'm going to go ahead. I did have a tractor out there to mow it down after I beat it down. And so then I get on the tractor and I cut a few things down. Then I take the tractor back up on my trailer and I still came to haul this thing home to my actual house. And I say I'm going to haul this out of here and my truck got stuck in my front yard of my property.

[00:41:23.000] – Allan
And I was like, this is ridiculous. I can't get out. So I had to call AAA. Well, AAA shows up and they the truck breaks while they're trying to pull me out. And so it was four hours later when they got the part, got everything fixed and got me out of the mud. So there's like I'm rolling on about six o'clock and I'm realizing I haven't eaten in 24 hours.

[00:41:44.680] – Dr. Shemek
Oh my goodness.

[00:41:45.760] – Allan
I didn't even think about it. You know, while he was out at his truck, I went fishing and I just sat there.

[00:41:51.070] – Dr. Shemek
Isn't that amazing? That's a really great example.

[00:41:52.790] – Allan
Yeah, I didn't catch anything but.

[00:41:53.530] – Dr. Shemek
A lot of people mean a lot of people are afraid not to eat. And that's that's it's really a it's a headset, it's a mindset, if you will. Because, you know, we've all not eaten. Intermittent fasting is simply not eating for a period of time. However long you want that time to be is is just fine. But the problem is most Americans are eating 24/7. We eat breakfast. We have snacks sometimes all the time.

[00:42:24.190] – Dr. Shemek
We have lunch, snacks, dinner, snacks, dessert until we go to bed. Right. That's not the way the human body was designed to evolve. The human body was designed on intermittent fasting, actually. So during those periods of time when you're not eating is when all the magic happens because this gives the body time to do the things, the cellular clean up, if you will, that it normally can't do while it's processing your food. It's the digestive process takes up a lot of energy, most of the energy outside of brain function in the body.

[00:43:01.480] – Dr. Shemek
And so when we don't eat this, this allows ourselves to go into cleanup mode. And it's called autophagy, and that's cellular housekeeping, essentially. It breaks down things, it's autophagy really mean self-heating, meaning that it can, you know, get rid of dying cells, it can remodel cellular parts. It can just really improve mitochondrial health, which we talked about before. And for those of you that don't know what mitochondria are or don't remember, they're little tiny organelles in the cells of our body that are crucial and vital not only to keep us alive, but to keep us healthy as well.

[00:43:45.670] – Dr. Shemek
So as we age these little organelles, these mitochondria, they begin to falter. They begin to lose their robustness, their health, and we lose a number of them. This just happens naturally as we age, right? Unless we intervene and do something about it. Well, intermittent fasting does this. The healthier you are, the better mitochondrial health you have. An intermittent fasting does is the ketogenic diet does this. Exogenous ketones, supplemental ketones do this. And exercise does this very effectively as well.

[00:44:21.900] – Dr. Shemek
So those are the four options you have and that I talk about in my book, the Ketogenic Key to get into ketosis, and that's what you want. So intermittent fasting is an easy way because if you don't like the ketogenic diet and you don't like to go very low carb, which, by the way, is 50 grams or less, 25 grams or less for even deeper ketosis, you don't have to. You can do intermittent fasting and then eat your your carbs later. OK, so that's what is so wonderful about intermittent fasting. Why I'm such a big fan of it.

[00:44:57.160] – Allan
Yeah. Now one of the things I did have a question about is because I was interviewing someone else and he mentioned fasting and autophagy and we got into it and his his opinion, I guess I haven't really seen any science on it is that intermittent fasting wasn't long enough to actually create autophagy that you had to really kind of be fasting two or more days before you'd really start to see those benefits. But so does intermittent fasting really get us that far?

[00:45:30.910] – Dr. Shemek
Intermittent fasting does. And so you're you are, you go into some autophagy while you sleep for eight hours. There's some. You do if you if you desire to fast for you know, you extend your breakfast, say by two hours, you're still you're going to incorporate more of it. But the sweet spot is really about 16 to 18 hours is when autophagy kicks in. But he's talking about deep autophagy. When you get into deep autophagy, this literally resets your metabolism.

[00:46:04.990] – Dr. Shemek
It resets your cellular health. So if you fast for 24 hours or longer, then you're really doing a great benefit for your body. But I don't recommend doing it more, you know, 48 hours or more, very often, once a month, maybe at the most, because you don't want to stress your body too much. It is a hormedic stressor, as it's referred to. And so you, you know, having a daily 12 hour, 16 hour fast is just fine. And then once in a while, doing the longer fasting.

[00:46:42.970] – Allan
Yeah. You know, I'm a big fan of intermittent fasting, but I always, always tell people if you're wanting to do something more extended, you need to you need to be talking to a doctor, particularly if you're on meds.

[00:46:53.680] – Dr. Shemek
Agree completely!

[00:46:53.720] – Allan
And if you're going to try the ketogenic diet and you're on metformin to control your blood sugar. You're on insulin. You know, this is going to help with your metabolic syndrome and your insulin resistance. But at the same time, you have to let your doctor know this is going on because this is going to change your blood sugar.

[00:47:13.950] – Dr. Shemek
Yeah.

[00:47:14.860] – Allan
Your medications are going to they're going to have to change and you have to be able to adjust to that. So when you're going to do something like this, the health benefits are huge. And when you're cutting inflammation down, when you're getting your blood sugar under control, you know, a lot of my clients, I'll get them down to start to start lowering their sugars. Let's just cut the sugar down. Nothing crazy. Just a little bit here, a little bit there.

[00:47:38.160] – Allan
And they're you know, they're watching their their overall blood sugar go down. They're like, oh, I need to call my doctor and get my metformin dose changed. And then, sure enough, they get on the doctor's like, what are you doing? I just changing what I'm eating, keep doing it, you know, because it's working.

[00:47:53.740] – Dr. Shemek
And that's part of intermittent fasting as you are, you're creating ketones. And it really is a superior fuel compared to glucose. And once you start using this fuel and your body becomes used to eating and using glucose and using your own fat or creating ketones, you will markedly you will feel the difference big time. So many people were relying on the toxic Western diet, which again is is highly processed with refined food, which is really an inflammatory diet. The keto diet focuses on eating very few grams of carbohydrates and eating more healthy fat. Right? And some protein.

[00:48:40.470] – Dr. Shemek
And intermittent fasting, which keeps, by the way, keeps insulin low and glucose low. But intermittent fasting flattens insulin and flattens glucose. And again, when there are no digestive processes essentially going on that the cells have to worry about, then the cellular inflammation begins to heal. It begins, the tissues begin to heal. You, you know, you have there's something called cell danger response that happens to people. If this inflammation becomes overwhelming to the body and the brain senses it. The mitochondria senses it, the cells around the in the body sense it.

[00:49:25.950] – Dr. Shemek
So when the brain gets the message that you've turned off this type of inflammation, the cell danger response or CDR, then things heal within the body. So it's really a wonderful tool to actually heal yourself.

[00:49:44.340] – Allan
Dr. Lori, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:49:54.150] – Dr. Shemek
Just three. OK.

[00:49:58.550] – Allan
Just give them something until they get the book, OK?

[00:50:00.860] – Dr. Shemek
OK. So I think it's crucial to keep inflammation low, as we've been talking about throughout. And we do this by being very proactive and mindful of every single choice we have the opportunity to make. Right. And I underscore the word opportunity. So I would say living in antiinflammatory lifestyle, whether it's with the ketogenic diet or a Mediterranean type diet, will boost your health span and your life span, which in and of itself generates a really a better quality of life for you.

[00:50:36.680] – Dr. Shemek
And so I think that is, you know, when you are living without excess inflammation, we want a little bit because we want to be protected. Right. We want ourselves to be on guard. But we we don't want it to be an excess, which, as I mentioned earlier, 75 percent of our population is walking around with. And so it affects your mindset, your mental well-being, your fitness, your ability to move and and function freely and easily, and your health span, your immune system is all up regulated.

[00:51:10.010] – Dr. Shemek
So it's a really I think it's really important. So you want to remove excess carb intake, you want to use nutrients as well for to target specific situations, such as increasing mitochondrial density, like the supplement P2Q with your doctor's approval and you want to keep inflammation low. So exercise is another is another option, which is one of the most underutilized ways to increase mitochondrial health and uses as an antidepressant even. My two cents.

[00:51:49.410] – Allan
Thank you, Dr. Lori.

[00:51:50.730] – Dr. Shemek
You're very welcome.

[00:51:50.820] – Allan
If someone wanted to learn more about you, learn more about the book, the Ketogenic Key, where would you like for me to send them?

[00:51:58.830] – Dr. Shemek
I would love for your listeners to go to Amazon. On Amazon, you'll find all my books there, including this last one called the Ketogenic Key, and I think you'll find it a wonderful tool to help optimize your health and life as well.

[00:52:15.890] – Allan
You can go to 40plusfitnesspodcast.com/453, and I'll be sure to have the links to the books there. Dr. Lori, thank you for being a part of 40+ fitness.

[00:52:25.900] – Dr. Shemek
Thank you so much. Really. It's been fun.

[00:52:32.110] – Allan
All right, Rachel, now you're one of the neat people that does endurance running and you do keto, that used to not be a thing. We used to carb up the night before, you know, how much pasta can you shove in your mouth. You get up in the morning and you make sure you're still eating carbs and you carry carbs with you in these little packets. Or when it first came out it was these bars that were really hard to chew when your mouth was dry.

[00:53:02.950] – Rachael
So true.

[00:53:03.910] – Allan
But you're able to do endurance work and not have to worry so much with fuel.

[00:53:11.590] – Rachael
That's true. I've been keto for about two years now, a little over two years now, and it's helped my endurance quite a bit. I can tell you I could probably run 15 miles, fasted, well just on a cup of coffee. I drink coffee every morning no matter what, but I think the longest I've gone without needing any fuel has been 15 miles. But I don't do that on a regular basis. On a long run day I will eat something before I go out. But that's been one of the huge benefits of keto is not relying on a constant sugar load throughout a long day.

[00:53:51.930] – Allan
Yeah. And, you know, we talked about exogenous ketones and other things that you can use. So there are some strategies that you can put into it. But and I think I've said this before, if you're if you're going to try a strategy for a race, do it on your long runs practices, practice.

[00:54:08.550] – Rachael
That's right. Absolutely.

[00:54:09.930] – Allan
Make sure your body is going to react the way you want to. Yeah, I'm good to go for a good long time with without fuel. That fasted walk I did on Monday. I mean, the 13 mile walk on Monday. I did it completely fasted.

[00:54:23.800] – Rachael
Wow.

[00:54:25.270] – Allan
You know, when I came home, I took a nap because I was, you know, roughly I was going from about eight o'clock in the morning until close to noon by the time I stopped sweating and got a shower. And then I just went ahead and took a little nap about an hour or so, got a good sleep cycle in, and then, boom, I'm bouncing up, ready to eat and feeling like I earned it.

[00:54:47.140] – Rachael
Fantastic. Isn't that incredible?

[00:54:49.720] – Allan
Yeah.

[00:54:49.900] – Rachael
That is something.

[00:54:51.250] – Allan
And so, you know, I had I had kind of fallen off of the the wagon, I guess, as you will. I Normally do, a seasonal ketosis. And I'm just going to have an episode on that coming up in a couple of weeks. A few weeks, a couple of weeks, I guess. And, you know, I will normally go into a famine mode for this time of year around February. So I would have started around February. But with the pandemic and the stress and everything that was going on around that time, you know, like closing my gym and hoping I'd get to reopen it, just not knowing a lot of things, I didn't I kept feasting and put on the covid 15, you know.

[00:55:29.410] – Allan
So now we're going into the period of time when I would normally go into a feasting season, but I'm not ready to do that right now. I have lost all the weight and some. I'm back down to my fighting weight, what I normally run at during my my famine season. But I want to I want to push it a little bit further. And so I'm actually not going to to do what I normally do. I'm actually going to try to go through this next period and stay in ketosis.

[00:55:57.070] – Allan
And it'll be a challenge and probably a podcast episode about how to travel in keto, because I'm going to be traveling back to the States. It looks like they're going to be opening things up here to let us travel home and back, but they keep changing the rules so we won't really know till we get on the plane what we're supposed to do and hope that we did it right. But, yeah, I mean, I try to do the holiday season in the United States traveling around and try to make sure I stay in ketosis that time.

[00:56:26.050] – Allan
So food choices will be a tough selection, you know, just because there's a lot of foods that come out in the fall that we just really, really tend to enjoy and want. And many times they don't really fit our eating style.

[00:56:42.150] – Rachael
That's right. And it's hard to eat out unless you know the menu really well. It would be a good experiment. And looking forward to hearing what you experience with that.

[00:56:51.640] – Allan
Well, like everything it comes down to being prepared, you know, plan, plan, plan and plan some more. Have strategies. You know, if there's a food that you just love and it's the fall food and, you know, you're just going to want some of it, you have a strategy for it. So, you know, I'm going to make sure I carry some food with me. You know, when I go into a restaurant, there'll be a certain way that I'll order.

[00:57:16.680] – Allan
Sticking to the protein and, you know, vegetables that aren't coated in sugar, you know, and then and then with my mom, you know, it's like we do a meal. It's like I'll just go ahead and do some of the cooking. So I'll make a keto cranberry sauce because I love cranberry sauce and I'll do the chicken. I mean, the turkey and make sure it's a little bit more fatty cut the way I cook it. So it's going to be a little bit more fat added to it, which will make it juicy and delicious. And then you were saying, you know, we're getting into, I guess, the pumpkin spice season. I'm not I'm not that kind of person. I'm a black drinker. I just trained myself that way as when I was getting off of the diet sodas. But you found a recipe that you're pretty eager to give a shot.

[00:58:06.060] – Rachael
Yeah, I'm not a huge fan of the pumpkin spice, but I do love cinnamon and nutmeg. And this fall season, when the weather gets crisp, I actually do like to add a dash of cinnamon to my coffee, but I will be making some keto snickerdoodle muffins later on this afternoon. I found this recipe from Kirbie's Cravings and I've tried it several times and even my non-keto family members enjoy it as well. So it's a really nice fall treat.

[00:58:35.280] – Allan
Well, good. Well, we'll have a link in the show notes so you can find that. Just scan to the back of the show notes section and we will be sure to make sure that a link to that recipe is there.

[00:58:46.290] – Rachael
Absolutely. Yep.

[00:58:47.650] – Allan
Cool. All right. So Dr. Lori is a really cool person. I've known her for a while. I was actually on her podcast years ago. And, you know, so glad to see her out and writing this book because it was I think it was an awesome book. And I really enjoyed the conversation with her because I think, you know. We don't equate keto with much in the athletic field, we think of it in terms of, oh, I want to lose weight or oh, I've got diabetes and therefore I need to cut my sugar and then keto gets the bad rap, you know? And it's partially I think it's partially deserved because the initial people that were pushing keto kept talking about bacon.

[00:59:31.450] – Rachael
Yes.

[00:59:32.400] – Allan
You know, and I'm like, it's not the bacon diet. Stop the bacon. You know, it's not the bacon. Bacon's fine, it's a condiment. It's something you have with your eggs. Eggs is the main entree. And then the bacon just happens to be something you have on the side. Don't fill your plate up with bacon and then have a couple, a little bit of egg. It's that's not the way this is supposed to work. That's wrong. But, you know, I think people are upset with, you know, they don't know because they've been told for decades to stay away from the saturated fat that it's going to kill you. But the science is coming out now is un-refutable. It's the sugar that's killing it.

[01:00:09.700] – Rachael
Yes. And that was part of your discussion with Lori that I really enjoyed, was that it's not the bacon and egg diet, but that's getting into ketosis involves a little bit of diet and exercise, some intermittent fasting and the Exogenous ketones. So it's not just the bacon diet and there's a lot more to it and it has a lot of benefits.

[01:00:36.130] – Allan
Yeah. And I'd say if you're looking at it as a protocol. So first we're talking about diabetes or we're talking about Alzheimer's or epilepsy and those types of things then I do think there's a good place for the endogenous ketones. But just like I'll say with supplements, just like I'll say with medications, same thing with this. That's not food. You know, it's not what your body needs. We don't have a ketone deficiency because our body is going to make the ketones and eventually our body is going to learn how to use the ketones.

[01:01:09.760] – Allan
So if you're giving it more ketones than you use and you need, you're just going to pee them out. So, yes, you can spend thirty dollars to get the high end ketone little drinks that you can get on Amazon. They're little over thirty dollars for a two or three ounce bottle. You can get the ones that clear the salts that aren't quite as high octane and you can pay seven or eight bucks for about a two or three ounce thing of that, and they make them delicious.

[01:01:37.510] – Allan
So that tastes great. Now, they were horrible, horrible in the beginning, but they taste better now. You don't have a deficiency now if you're in an extreme endurance athlete. So you're looking at saying, OK, I need to make sure that I have fuel for this marathon or this ultra. And you're concerned that, you know, yeah, your body's not going to be able to burn enough body fat because maybe you just don't feel like you have that much body fat to burn. Then there's a place for them and you can factor that in.

[01:02:06.950] – Allan
But just recognize that you're investing in your performance and you need to know that they're working for you and then you're not just wasting your money. So I know there's people who are huge fans of them. It was interesting that Dr. Lori was a fan because she's not selling them, you know.

[01:02:26.910] – Rachael
Yes.

[01:02:27.260] – Allan
The fans, most of the big touting fans are the ones that are actually making them and they'll tell you how wonderful they are. But that's that's anything. Any supplement, anything. But the guy making it loves it.

[01:02:40.000] – Rachael
Yeah. For you. But there's a time and a place and as an endurance athlete myself, you know, if I have a rest day, my nutritional needs are going to be far different from when I'm on my long run day. So if I'm running 20 or 30 miles, I need way more nutrition and fuel as well as hydration that I would maybe on a rest day or just a day at the gym or something. So, yeah, there's a time and a place for all these different things.

[01:03:08.910] – Allan
Yeah. And I again, I look at exogenous ketones and I can't help but kind of lump them in with the term biohacking, you know, how do we hack this, how do we had that. And the human body was not meant to be hacked. It was it was meant to be treated well, nurtured and babied and given what it actually needs on a regular basis. When you're doing that, you've made up 95 percent of you being optimal.

[01:03:34.790] – Allan
And then these other little things you can do, you know, be at Infra-Red, be it taking glutathione or exigence ketones or any of those things. They're a little incremental steps past that now. Yes. If you're trying to take a minute off your marathon time. Yeah. Something like that might help, but you've got to be doing that other 95 percent first.

[01:03:56.420] – Rachael
For sure, yeah, we got to put the work in, get the muscles ready. Yeah, there's a lot to it than just what you're going to eat or drink that day.

[01:04:03.550] – Allan
Yeah it's not like I'm just going to go and take some endogenous ketones and run a marathon, you know. It's just not going to happen. I can definitely walk a half right now, but I could probably jog or run a half if I put my mind to it. But

[01:04:17.680] – Rachael
I'm sure.

[01:04:18.620] – Allan
But you know, I'm not going to just sit there and start taking a supplement or taking something like this and becoming a super athlete.

[01:04:25.590] – Rachael
Right.

[01:04:26.120] – Allan
But, you know, just the cool thing about keto and it's just something to pay attention to is the science is coming out and there's more and more of it that you can use ketosis as a protocol to cut down the inflammation. And I think that's the core of it. What is getting us sick is the food and the things we're doing to our body. It's creating inflammation.

[01:04:49.350] – Rachael
Absolutely.

[01:04:50.810] – Allan
The more we can heal our body by getting the proper rest, stress management, diet, exercise, the more we can get ourselves in balance in pretty much those four areas. And then relationships and family and everything else just, you know, get all of that balanced out and working for you and you're going to make up that 95 percent.

[01:05:09.920] – Allan
And then at that point, you can make some decisions if you want to do the tweaking and and twisting of knobs and just, you know, play mad scientist with your body. And then that's when it makes sense.

[01:05:20.480] – Rachael
Yeah, absolutely. I was resistant to try the ketogenic diet initially, but about three years ago I had a pretty bad ankle injury and I had a tendonosis. I had this inflamed tendon, and I was researching everything I could do to get my ankle back in the shape and the more I read about the ketogenic diet and reducing that inflammation, I thought, well, what's the what's the harm? I give it a try and see how it goes. And two years later, I'm still doing it and feeling better.

[01:05:56.600] – Allan
Yeah. And you know, the core reason I do seasonal ketosis is the reason a lot of people don't do ketosis at all. Those of them say, oh, it's unsustainable. You know, I like beer. You know, and if I have a beer or two beers, I'm going to fall out of ketosis. And if I'm doing that, you know, a few times a week as I'm, you know, going to football games and watching football, because, you know, of course, there's a football game on Sunday, there's a football game on Monday, there's a football game on Thursday, then there's another one on Friday, then there's one on Saturday.

[01:06:29.510] – Allan
And let's start the week all over again. I'm going to have a few beers during the season. Well, I guess I'm not this season, but normally I would. And then we roll right on into Thanksgiving or, you know, Halloween, Thanksgiving, Christmas and all the parties in between New Year's Eve. And then my birthday is right around the same week as the Super Bowl. So we just roll and, you know, roll into that part of the year.

[01:06:54.770] Allan
That's just too much for me to sit there and constantly tell myself, no, no, it's it just feels restricted. And that's the reason a lot of people fail at diets as diets are restrictive. But if you have a program like ketosis and you know how you're going to manage it and when you're in it and you're not completely tied in the fact that you're ketones, have to measure one measure, one point five every time you do it, then it becomes a really good, easy, sustainable way to eat and you get this huge amount of freedom.

[01:07:25.290] Allan
Because like you said, you go on a long training run, you don't have to carry three pack packets of Guu with you.

[01:07:31.440]
That's right. You can just go do the run, you know, have a little bit before and just go do the run. And when you get done, all you have to really worry about on the run was hydration.

[01:07:41.440]
Mm hmm. Yeah, absolutely.

[01:07:42.440]
They don't have to do all this extra stuff, you know, stop at a fast-food restaurant along the way just to get it right.

[01:07:51.270] Rachel
It does give me a lot of freedom, but it's also for me, it's still an easy way of eating. And and you mentioned Thanksgiving. It's it's my favorite eating day of the year. I love everything having to do with Thanksgiving. And my parents and my husband, they're always they're fantastic cooks. But we have had Thanksgiving the last two years and it's been just as delicious as as any other Thanksgiving meal I've ever had. So, I mean, it's totally possible to still eat the foods you love, just making them a little bit more healthier than normal.

[01:08:27.390] Allan
Cool. Well, I'm going to I'm going to challenge you. OK, we're coming up. You know, this is we're going into this this fall season and we're coming up on the Thanksgiving season soon. So why don't we do an episode where we where we're at the end of an episode where we do keto recipes, we drop a couple Thanksgiving keto recipes on folks so they'll have some things they can fall back on.

[01:08:50.740] Rachel
Absolutely. That would. Great.

[01:08:52.740] Allan
So that's my challenge. Get your favorite Keto recipe together for Thanksgiving or one or two of them. And then once we get into October, November, we'll start sharing some of those recipes.

[01:09:53.820] Rachel
Sounds great. I'm on it.

[01:09:06.300] Allan
Well, let's just say goodbye and we'll talk next week.

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