In her book, The Energy Equation, Dr. Sarah Myhill shows us why finding the right energy balance is critical for a long, healthy life.
Let's Say Hello
[00:01:57.390] – Allan Raz, how's your week going?
[00:02:00.390] – Rachel Good, Allan. How are you today?
[00:02:02.460] – Allan I'm doing all right. In the 80s during the day and 70s at night. My wife and I are starting to try to do our transition, move over to the bed and breakfast she bought. Our rent runs out at the end of March for the apartment. So she pretty much wants to be moved over there. And here you can't really leave a property unattended overnight. People will break in and steal things. So we have to stay there. I go by the apartment every once while just to see it's still there. But because I'm paying rent. But yeah. So we're doing kind of a move right now.
[00:02:41.340] – Allan And then of course, I did get the gym open February 1st. Trying to run the gym and slow grow and we've got people coming in. But it's nice to have, you know, that back going again. So it's it's good times. How about you?
[00:02:56.640] – Rachel Sounds exciting. Well, we're the exact opposite of you right now. We have some Arctic air coming in, so we're in the single digits and sometimes those have a negative in front of them as well. So I am avoiding the outside while we are in those single digits and spending some time in my gym. So I just did a spin bike for about an hour this morning and doing some drills and just trying to keep warm as best I can.
[00:03:27.250] – Allan I'm going to tell you this. This morning I think it got down to… it might have got down all the way to 70.
[00:03:35.460] – Rachel Oh, gosh, I would love right now.
[00:03:38.550] – Allan Yes, I would say it was like probably for the folks that are doing Celsius, about 22 degrees Celsius. And I was cold. I was like, I'm going to have to put a sweatshirt on.
[00:03:53.700] – Rachel Oh, my gosh, I need three layers of clothing. If I even go outside to get the mail.
[00:03:59.710] – Allan You'll lose toes.
[00:04:01.220] – Rachel Right? Yeah.
[00:04:03.560] – Allan But I did see on Facebook that I guess Holland or New Holland, I forget the city name.
[00:04:09.710] – Rachel Holland
[00:04:10.940] – Allan Holland has heated sidewalks, so that's cool. So tell us a little bit about that.
[00:04:17.180] – Rachel I don't know a ton about it, but I believe that there's a wastewater treatment plant downtown or a plant of some sort where they need to recirculate their water. And when it comes out all nice and hot, it needs to go somewhere. So why not underneath the sidewalks of the downtown? So this heated water goes through all these coils underneath these beautiful brick sidewalks. They've got about almost five miles at this point of sidewalks that are heated for this treatment plant's hot water.
[00:04:47.300] – Rachel And it's amazing because it can melt snow at such a rate. So even when it's snowing full blown snow like we get in Michigan, it is able to keep up with certain inches per hour, a couple of inches per hour of snow, which is quite a bit. So when we got there the other day to run the heated sidewalks, there was dry brick pavement to run and no slipping and sliding, not even slush. And it is a stark contrast because the roads are totally full of snow. We actually got probably about seven inches of snow over the weekend. So it's amazing to see these perfectly dry sidewalks in stark contrast to the snowy roads. It was it's pretty amazing.
[00:05:30.770] – Allan So when are you going to make Michael do that with your running path?
[00:05:33.800] – Rachel We are so close. That'll be that'll be our summer projects. Maybe because there there's houses that have these sidewalks that go along the side of their house so they literally don't have to shovel that portion of their sidewalk, which I'm telling you would just be heaven. It's pretty amazing.
[00:05:53.330] – Allan Shoveling is good exercise, too.
[00:05:55.340] – Rachel It is. It is a good workout for sure.
[00:05:59.300] – Allan All right. So today we have on Dr. Sarah Myhill and she did the PK Cookbook, which is a Paleo Keto cookbook. And today we're going to talk about her book, The Energy Equation. So are you ready to get into that?
[00:06:14.590] – Rachel Let's go.
[00:06:38.180] – Allan Dr. Myhill. Welcome back to 40+ Fitness.
[00:06:41.150] – Dr. Myhill Thank you for inviting me, Allan. You're always a very good questioner.
[00:06:45.470] – Allan Well, good. Now, the last time we had you on, we were talking about thePK Cookbook, which was the paleo ketogenic cookbook. Very good cookbook, by the way. Very good approach towards nutrition. And now your new book is The Energy Equation: From the Naked Ape to the Knackered Ape. And you did in the book, you explain that knackered for you americans out there just means tired or exhausted.
[00:07:13.370] – Allan When I have a conversation with someone when they want to go in and get into personal training, I'll be like, Okay, what's what's going on? And of course, there's the weight gain and there's the other things that they're they're worried about. But I hear fatigue in just about every single one of those conversations.
[00:07:36.920] – Dr. Myhill Yeah. Fatigue is the commonest symptom that presents in Western medicine and the worst treated.
[00:07:44.240] – Allan I agree, because in many cases we we don't know what we don't know. You get you get tired and most people will say, that's and that's just getting old. You know, you're just getting old. You got to slow down.
[00:08:00.540] – Dr. Myhill Yeah, but age doesn't cause anything. Age is not a mechanism. Age is a clinical picture. Age doesn't cause. You say we have to ask what is it about age that causes fatigue? And I think that age is great. You blame for fatigue when there are other eminently treatable aspects.
[00:08:20.660] – Allan Right. Now, we're not talking about the, I didn't get enough sleep last night, I sleep well every other night, so I'm just a little tired or I went out and did a four hour walk or run, and now I'm really knackered. So we're talking about the chronic fatigue syndrome and myalgic encephalitis. Kind of these deep-rooted conditions that we could be going through.
[00:08:51.040] – Dr. Myhill Well, that's one part of the spectrum. Now, I learned so much about treating the symptoms of fatigue through my work with patients with ME and chronic fatigue syndrome. But what I find is that exactly the same principles applied to people who are otherwise well will improve their energy levels and improve their level of functioning. And even more importantly, when you apply these techniques to athletes, you improve their level of functioning as well.
[00:09:21.160] – Dr. Myhill So the techniques we're going to talk about today are common to everybody. It doesn't matter if you've got chronic fatigue syndrome. If you're old, if you're young, if you're well, if you're a top athlete, we can all improve our energy mechanisms. Well, attention to these details.
[00:09:34.370] – Allan And I think the deeper concept here is kind of hit me in the gut a little bit was that if you feel like you're suffering from fatigue, the root causes of it are kind of the same metabolic problems that we have that cause cancers, coronaries, diabetes, dementia, just everything that we equate to getting old.
[00:09:58.460] – Dr. Myhill Absolutely. Absolutely, 100 percent. And not only do you improve how you feel now, but by putting in place these interventions, you greatly protect yourself from the risk of those nasty diseases that you describe. And that's why it's so important. We should all do it now. Don't wait for something nasty to happen. Really grasp the nettle now.
[00:10:21.190] – Allan Now you use the title, The Energy Equation. And I love that because it's a conversation that comes up all the time when we're talking about weight loss. It's energy in energy out and calories, in calories out. I try to explain to people that it's not that thermodynamics doesn't work in the human body. It does. But we've got it backwards, I think. We have it backwards. The trying to burn out the calories and do more and get more done. And just the modern lifestyles we have and the approaches we have towards energy. It's kind of backwards, isn't it?
[00:10:57.790] – Dr. Myhill Yes. What we know for absolutely for sure is that part that you describe, i.e. it's calories in and calories out. There's no relationship to effective weight loss because if you reduce the calories that you are eating, then the body thinks, oh, we're in starvation. Right. There's a famine and it shuts down energy burning and it's the body shuts down energy buring that makes you fatigued, it makes the foggy brain. You can't think clearly. It makes you depressed, it makes you anxious. Everything slows down. And that is no fun at all. The body just balances up energy burning or calories burnt to the calories consumed. So there's much more effective ways of losing weight which we can come onto, which do not involve calorie restriction.
[00:11:46.410] – Allan I think one of the keys here as I was getting into it and you quoted someone I can't remember the exact quote, because it was in English, but it was kind of an older English. And it was old called currency. The basic premise was that the opposite of fatigue is effectively having a slight energy surplus where we have just a little more energy than we need to function well. And then that extra energy gives us the energy to decide, hey, I feel good. I think I'll go for a run or a bike ride or hike or something. Talk a little bit about how we should view the energy in part of this equation.
[00:12:30.500] – Dr. Myhill OK, well, the point is we all have a certain bucket of energy that we can spend in the day. Now, if we spend more energy than we have available to us, then we die because we haven't got the energy for the heart to work, for the brain to work, for the gut to work, then the body will simply die. Now, the brain of the body cannot therefore permit you to spend more energy than you have available to you.
[00:12:57.470] – Dr. Myhill And so what it does is it gives you symptoms that which warn you that your energy is starting to empty. And in the book, The Energy Equation in detail, those symptoms, the symptoms we all know about fatigue, no stamina, short of breath, foggy brain, can't think clearly. And then the brain gives the symptoms that stop the spending energy, like depression, like anxiety. The symptoms are very important. They guide us. They tell us about the energy gap.
[00:13:25.130] – Dr. Myhill But if you've got plenty of energy, if you've got an abundance of energy, for all the reasons we can talk about, then then you have the ability to spend it and then you can yes, you can get training and not pay for it the next day. Yes, get physically fit. Yes. You can take on mental projects, new businesses, new horizons, new hobbies, because you have the mental energy to deal with that.
[00:13:47.930] – Dr. Myhill So what that means is there's two sides of the energy equation. First of all, I have to advise you how to make your energy bucket as large as is possible. You've got plenty of energy spend in a day, and then we have to look at how the body is spending energy and may be wasting energy. Because the gap between the two gives us the energy to have a life with and spending energy mentally and physically is having fun. It's called living life, though the techniques they make, as I call it, the holes in the empty bucket smaller and would improve the mechanisms by which we generate energy. So we have plenty to go at.
[00:14:28.350] – Dr. Myhill I think of energy is money and without money we can't live. And if you've got an abundance of money, you can have a lot of fun and have a jolly good time. If you're wasting money, then you haven't got the money to spend on the things you like doing. It's exactly the same with energy.
[00:14:45.250] – Allan Now, you mentioned something that is really, really important is the kind of the leakage, the holes in the bucket, if you will. Most people when you start talking about energy, they're thinking in terms of, oh, I need to exercise to burn energy. And that is one way that we would use some of the energy that's available to us. But it's actually a very small percentage of what we would actually use in a day. Can you talk about some of the energy outs and why it's critical for us to make sure that we have an abundance of energy coming in to be able to handle these functions?
[00:15:18.970] – Dr. Myhill Well, an astonishing statistic in my mind, is that about two-thirds of all the energy that the body generates just goes to staying alive. That's called basal metabolism and keeping warm the heart beating efficiently as a pump, the brain working efficiently. I mean, at rest, although the brain weighs just two percent of body weight, it consumes 20 percent of all the energy that the body generates. So the brain is using an enormous amount.
[00:15:47.980] – Dr. Myhill But the organ that uses the most energy of all is the liver. And the liver at rest uses twenty-seven percent of all the energy that the body generates. And the reason for that is the liver has to deal with what comes from the gut. The liver is there to mop up the toxic products that come from the gut. And although we think food is good for us and of course it's essential for life, food is actually a potentially toxic soup. And if you eat poor-quality food, you will end up with a fermenting gut. And when you've got a fermenting gut, you will be fermenting those sugars and carbohydrates to alcohol, to the lactate, to hydrogen sulfide. You will be producing lots of bacteria and fungi with bacterial endotoxin and fungal mycotoxins. And that all gets absorbed and it goes in via the portal vein to the liver. And the liver has to deal with that toxic soup. And that requires a lot of raw materials and a lot of energy. So the liver is the most energy-consuming part of the body.
[00:16:55.600] – Dr. Myhill So what that tells us is simply by improving our diet and you mentioned the Paleo-Ketogenic diet. Simply by getting onto a low carbohydrate paleo ketogenic diet, you greatly reduce the work that the liver has to do. And if the liver is not using energy, then it's there for you to use. And so many people, just by doing the diet, turn round to me and say within a couple, three weeks, my energy back I've suddenly got my spark again. I feel 20 years younger. I now know this is how I should be. So the diet is absolutely central to energy delivery mechanisms for that one simple reason. It just reduces the work we have to spend on the liver for just basal metabolism.
[00:17:40.600] – Allan And to take that one level deeper, there'll be there's things that will come out on the market, raise your metabolism so you can lose weight. And every time I see one of those, I just cringe because that's the exact opposite of what we should be trying to do. Our metabolism is going to be what it's going to be. We can improve it just with the quality of our food and some exercise and other basic functional things we can just do for ourselves. But people will try to take these stimulants basically and they're like bashing a big hole in their bucket.
[00:18:20.640] – Dr. Myhill I call it flogging a dead horse. That's the saying we have in this country. Yes, you can beat them. They'll do a bit more work. But it's counterproductive in the long term. The supplements that stimulate metabolism does not work. And the most important thing is the first one. We have to improve energy delivery mechanisms. And then, as I call it, look how we are wasting energy. And the gap between the two gives us energy to spend on having a jolly life.
[00:18:48.910] – Dr. Myhill So the energy equation is all about making that gap as wide as possible.
[00:18:53.850] – Allan And there's study after study that the lower your metabolism, the longer you live. And that's all part of making it a lot easier to balance this equation. If you're basically doing the right things for your body and your body is optimized. The mitochondria are firing and they're doing what they're supposed to do. You're turning the ATP around and everything's just kind of working for you. The energy just blows out because you stored all this body fat and now your body can say, hey, we don't need this anymore.
[00:19:29.250] – Allan The liver can get busy because it's got all the energy it needs. And it's like, Okay, now we can do the cleaning up that we need to do as we get rid of this body fat. And it just really kind of is this self-fulfilling prophecy that's backwards in our head. It's not about getting your metabolism to work faster. It's about optimizing your health. So you have an optimized metabolism.
[00:19:52.380] – Dr. Myhill It's all about efficiency. And the other thing to remember that is so important is we spend energy even during sleep, and it's during sleep that the immune system heals and repairs. So, you can't work, you can't generate energy, you can't do physical exercise. You can't do brain exercise without generating, creating some damage in the body and with good quality sleep and energy and of course, raw materials, the immune system then heals and repairs.
[00:20:20.100] – Dr. Myhill So this diet and these infections stop you degenerating and ending a degenerative disease is now a major cause of morbidity in people as they get older. So it's just good all round. You can't go wrong with these regimes.
[00:20:37.380] – Allan Now, since we're talking about optimizing and efficiency and trying to keep our basically say keep our energy out in balance with our energy and and all that, why is it still important to exercise? Because that's burning energy. Why would we still want to exercise?
[00:20:52.440] – Dr. Myhill Well, first of all, we are functional animals. And primitive man, if he didn't exercise, if he couldn't use his body, then he would simply die from starvation. So we have had millions of years where for optimum health, optimal function, we have to use our bodies. One example of this is if you send astronauts up into space where there's no gravity, moving around, it's very easy. They don't need to use their muscles. They get roaring osteoporosis and they get terrible muscle wastage. And you see also, if you don't use it, you lose it.
[00:21:29.880] – Dr. Myhill And to be well, we have to have good structure. We have to have strong bones, strong connective tissue. And to maintain that, we need a certain amount of energy and of course, our exercise techniques, which will optimize that so we can do that most efficiently. But the primary thing is to say make the energy bucket as large as possible. And the analogy that I give to my patients is the car analogy. And I like that analogy because I get it in my patients, get it out of your car to go, there are four important players. You've got to have the right fuel in the tank. And we talk about that in the book. It's got to be low carbohydrate because modern that's are far too high in carbs. And we get addicted to them when we crave them and they ferment. And that makes us fatty. So the priority is low carbohydrate.
[00:22:22.440] – Dr. Myhill And then we have to have, as I call it, the mitochondrial engine and all mammal cells, in fact, all cells in nature pretty much that you look at, except yeast. So plant cells, three cells, mammal cells, insect cells, they are all powered by mitochondria. It's like we have an engine that is common to all to all cells. And every living cell will be powered by those mitochondria. And I think those are the engines because they take fuel from the bloodstream which should be ketones. That is the preferred fuel for mitochondria, not sugars. Ketones in the bloodstream, which they burn in the presence of oxygen to generate the energy molecule ATP.
[00:23:04.880] – Dr. Myhill So there are some supplements which are very commonly deficient, and as you may not know, I've now published three papers about mitochondria functioning patients with fatigue syndromes. And the bottom line is the more fatigued you are, the worse your mitochondria function and vice versa.
[00:23:24.090] – Dr. Myhill And there are very common rate limiting step. It's like there are common reasons why your car engine might fail. It might fail because I'm learning about all things, but the spark plugs don't work. The fuel filter is blocked and the timing isn't correct. It's the same with mitochondria. Common things are common. And the the five deficiencies, the time and time again which make mitochondria go slow. Coenzyme Q10, Acetyl Carnitine, Vitamin B3, magnesium, and D Ribose. Those five supplements come up time and time again. I reckon takes about a full month of those supplements and your mitochondria function has a very good chance of improving. That works reliably well.
[00:24:11.320] – Dr. Myhill Then we have to ask you about mitochondria blocks by something so you could have a first-class engine, but if you throw some sand into it, it's going to lock the engine up in unpredictable ways. It might block the fuel supply, might block the air filters or whatever. And we live in a toxic, polluted world so we can go slow because we have been poisoned by something. I have to say probably the number one cause of poisoning products of the upper fermenting gut.
[00:24:44.050] – Dr. Myhill If you're eating a diet which is high in sugars and carbohydrates, then there's a great risk that you start to ferment. And what you ferment those sugars and carbohydrates to alcohol, D Lactate, and other compounds. Bacterial endotoxin is produced. Fungal mycotoxins is produced. And all those things poison the mitochondria. So again, your diet is so important in this respect.
[00:25:06.730] – Dr. Myhill But I learned so much of my stuff from seeing veterans of the Gulf War who have been poisoned by organophosphates, SSIs and organophosphates inhibit oxidative phosphorylation of this vast biochemical reasons. I saw firemen with 9/11 syndrome who had been poisoned. I see people with sick building syndrome who had been poisoned and their mitochondria are going slow. So the detox regimes are often very helpful to improve mitochondria function in those people.
[00:25:38.470] – Dr. Myhill And then for your car to go, you've got to have a thyroid accelerator pedal. And that's how baselines and set how fast mitochondria can go. And then you need the adrenal gearbox, and that allows us to gear up the stress. If you know when I get to work, then that's stressful. I have to gear up my energy production so I can be an effective doctor. But I can't do that 24 hours a day. I can run in overdrive for some hours a day. But in the evening I have to get back down to the second gear, first gear. Put my feet up, do a crossword, read a book, watching telly or whatever, and that ability to gear up and down and match energy delivery to energy demands very closely is an essential part of using energy efficiently.
[00:26:26.530] – Dr. Myhill I mean, one example of this, is if you had a patient with an abnormal state of the thyroid gland, when their accelerator pedal is stuck at one hundred miles an hour, they burn loads of energy, OK, they might feel wonderful for a short time because they have this apparent excess of energy. But the weight drops off them, the heart goes too fast and eventually they end up with pathology.
[00:26:52.590] – Dr. Myhill So balancing that all up of those four big players together, of course, with sleep and exercises, as you mentioned before, of how we saw energy delivery mechanism, and there's no reason why your energy bucket can't be as full as you get older as it was when you were younger.
[00:27:12.480] – Allan One of the things I think that's important when we're talking about exercise, one of the benefits is most if you do exercise the right way, you're not overstressed and you're able to recover. One of the cool things about our body is that it adds mitochondria.
[00:27:27.480] – Dr. Myhill Absolutely.
[00:27:28.440] – Allan And more my mitochondria means more engines. So you're going from a, you know, eight horsepower vehicle to a 12 horsepower vehicle. And that's kind of one of the cool things about exercise, is that it helps us be more efficient and actually have more energy output for those times when we need it.
[00:27:48.180] – Dr. Myhill And a very good test, a very good clinical test that anybody can do, which determines how many mitochondria they've got. Is that pulse rate at rest? And we all know that the top athletes, as they get fitter, their pulse rate gets slower and slower and slower a rest. And that's because they pack their heart with mitochondria. So when the heart beats, it's a very powerful beat. And Steve Redgrave, for example, who was our Olympic athlete who won four gold medals at rowing when he was in full training, his heart rate at rest was about 40 beats per minute because his heart was so big and beating so powerfully that he can maintain circulation with just 40 beats per minute.
[00:28:34.040] Now, this is a feature of my patients with chronic fatigue syndrome that they don't have the numbers or the mitochondria, and they don't work well. And their resting pulse is often quite high, 85, 90, maybe 95 beats per minute. And that is a measure of how powerful the heart is and therefore how many mitochondria it has and how effectively they are working. The resting pulse is a very good clinical clue for anybody who's listening in to this.
[00:29:04.430] – Allan And we improve that by increasing our cardiovascular fitness through those types of exercises cardio and by doing weightlifting, getting more mitrocondria going.
[00:29:17.990] – Dr. Myhill Absolutely. And what stimulates more mitochondria is lactic acid burn (i.e. we have to push our muscles so much that we switch into anaerobic metabolism). And that, of course, is that that makes your muscles painful. It makes them ache. Is the old story no pain, no gain, because it's lactic acid that stimulates more mitochondria. So if you want to get your muscles bigger, you have to do anaerobic exercise. If you want to have more efficiently, then more aerobic exercise.
[00:29:48.470] – Dr. Myhill But if you think about the long distance runners who run great distances, they don't have big muscles. They've trained the muscles to be, they're light, they're swift on their feet, but their mitochondria working very efficiently. But by contrast, those sprinters, the weightlifters with the big muscles, they have to have a lot of mitochondria and the heart is about twenty-five percent by weight. Mitochondria and muscles also about 20 percent by weight mitochondria. So the engines form a large part of our muscle bulk.
[00:30:20.510] – Allan And so for most of us, the performance that we're looking for in our day-to-day lives, a little bit of both goes a long way.
[00:30:26.840] – Dr. Myhill Exactly. And so my view is we should all be doing a bit of anaerobic and a bit of aerobic exercise every day. And that should be part of your daily routine. And once you know, you're doing a little bit of exercise, it doesn't have to be drastic. It becomes a pleasurable part of your day. And guess what? We all have a deep biological need for a view, and that's called being out in nature, being out of the countryside. And we all know that just getting out there, getting outside and having a view whether it's the local park or the lake, seaside or whatever, is very good for it makes us feel good mentally and physically.
[00:31:02.180] – Allan And we get some sunshine, which is also very good for us and our energy equation.
[00:31:07.800] – Dr. Myhill Indeed.
[00:31:07.800] – Allan Now, one of the things that our body does to protect us is it will take pollutants. It'll take things that are not supposed to be there in it. It likes to try to get them out of us or it likes to put them away where they won't bother us for a while. And so in the book, you talked about persistent organic pollutants, POPs. So I want to kinda get into that because I think, you know, one of the things I tell my clients is that if they if they start losing weight, they might feel a little bad at first because they basically have created a toxic environment inside their body while their liver now is struggling to catch up. So can you talk a little bit about what POPs are and how we should manage those?
[00:31:50.120] – Dr. Myhill Absolutely. I learned so much about this because especially when I was treating those poison patients I mentioned earlier, I used to do a lot of fat biopsies. That's a very easy test to do. And it means we could measure the POPs, which in fat directly. And the fascinating thing was I never had a normal result. Everybody that I did a fat biopsy on were carrying POPs. So these days, I rarely do that test on my patients because I know what the results are going to be.
[00:32:21.710] – Dr. Myhill And even those who've done as many detox regimes as they as is possible, they still have a certain amount there. And that reflects the fact that we live in a toxic world. And however hard you try, you can never get rid of every last persistent organic pollutant. And they are pesticide residues. They are fire retardants, that is in all furnishings. Benzene compounds, that the solvents that we get from printed newspaper or from cleaning chemicals or from air pollution.
[00:32:55.010] – Dr. Myhill So we are all carrying these POPs. And my view is we all should do the best we possibly can to reduce the load. As you rightly point out, the body in the short term tries to get these POPs out of the way by dumping them into fat. Now when I do a biopsy, the result of that comes back in milligrams per kilogram, if I do, a blood test result comes back in micrograms per kilogram, that's a thousand-fold difference.
[00:33:24.550] So the concentration of POPs in fat is a thousand times higher than that in the bloodstream. And what that means is that if you lose a kilogram of fat, you're going to be mobilizing milligrams of Persistent Organic Pollutants into the bloodstream. And that gives you an acute poisoning and you can feel dreadful. And believe you me, some of my patients do. Now, one way to help mitigate this is to do some sort of heating regime.
[00:33:52.390] Now, I don't think it matters what heating regime we use because I've put my patients through all sorts. But it might be a hot bath, maybe Epsom salts in the bath. It might be sunbathing. If you're fit enough to exercise, then do exercise. Saunaing, which might be a Turkish bath or dry sauna, but get warm. And the point is that mobilizes the POPs in the subcutaneous fat onto the lipid layer on the surface of the skin. And then you shower off and the point of washing off, washing off that lipid takes the POPs with them.
[00:34:27.850] – Dr. Myhill And from years, some years of experience and doing test by a rough rule of thumb is about 50 of those regimes will halve your total body load and the levels come down exponentially. So at least once a week, we should all be doing some sort of heating regime. Now, if you've got the energy to game having a run and having a shower after perfect. You haven't got the energy and you've got sunshine, sunbathing is wonderful. If you haven't got the sunshine, then hot bath, a sauna or a infrared sauna works just as well.
[00:35:03.820] – Dr. Myhill And my view is that is now something that we should all be doing as a routine to try to keep our toxic load down. And of course, in addition to that, the very best to avoid these chemicals. As I said, you just can't avoid all of them. We're all exposed. But you just have to do your best. Start as clean as you possibly can, keep your environment as clean as you possibly.
[00:35:26.290] – Allan Yeah. The liver is just kind of a cool organ, because it's what it's doing is making its job as easy as it possibly can by storing this in the fat. So just recognize that it's not cheating you in any way. It's just basically trying to help you have the best energy balance. And so it's doing the easiest, quickest way for it to offload a lot of these chemicals which were everywhere. So, we can't avoid them, but they're there. So our liver's doing what it's supposed to do. But the opposite side is on the other side. We're mobilizing this. So it's something for us to be aware of if we go through weight loss, that we may have some other symptoms, some issues that we need to just buff through.
[00:36:09.670] – Allan And it's like my doctor says, if you want to be healthy, sweat every day, you know, just find a way to sweat every day and you'll be doing a good on your body.
[00:36:20.140] – Dr. Myhill One small thing I would just warn that is when you sweat. Sweat is blood, but minus the white cells and the red cells and the proteins. So if it's in the plasma, a lot of it comes off in the sweat. So what that means is when you sweat, you lose electrolytes. Now, that's not just sodium and potassium. That's also magnesium, copper, chromium, selenium, boron, it's the whole shebang.
[00:36:48.370] – Dr. Myhill And so if you do do a lot of sweating regimes, you must ensure that you really hydrate properly with electrolytes and all the minerals. Now, I have a preparation that I made up called Sunshine Salt, which unfortunately can't get to America. But if you are doing a lot of exercise, that's really important, you rehydrate and don't forget magnesium.
[00:37:08.110] – Dr. Myhill Now, I'll just tell you a little story about this. We have a competition in this country, the Great Northern Run, which is the half marathon, I think it's 2008 or thereabouts. Ten thousand runners ran it and it was a particularly hot day. And they were sweating a lot, and during the course, that race four runners dropped dead. When it came to post-mortem, it all looked normal. They were told that this is sudden adult death syndrome. Well, that's no diagnosis at all, it's the clinical picture. But I'm quite sure that they died of acute magnesium deficiency. Why? You need calcium for the muscles of the heart to contract and you need magnesium for the muscles of the heart to relax.
[00:37:57.350] – Dr. Myhill And when you are running a lot in that very hot weather, you are losing buckets of magnesium. And I'm quite sure they induced an acute magnesium deficiency. The heart contracted consistently with calcium and there wasn't the magnesium to allow diastolic function for it to relax. And their hearts just stopped. And that's what happened in all four cases, they were running along, just fine and then suddenly they went down and there was no other detectable pathology, hadn't had a stroke and had a heart attack. You know, I'm not quite sure that was magnesium deficiency.
[00:38:30.140] – Allan And we're talking about the ketogenic diet. And as in nature of a ketogenic diet, we also flushed some extra fluid. So we're not carrying as much. And so when we flush that fluid, we flush some electrolytes. So, yes, most people that are trying a ketogenic style diet need to look at their electrolytes very carefully and where necessary, make sure that you're supplementing potassium and sodium are the easy ones because you get the cramps and you kind of know something's going on there. But, it goes to magnesium and copper and the rest of them, if you're not getting what your body needs, the symptom of the thing you might deal with might be a lot more drastic than you want it to be. So pay attention to your electrolytes and your fluids if you're going to do ketogenic.
[00:39:16.910] – Allan And, yes, if you're out exercising in extreme heat or even the extreme cold will often help cause dehydration at some level. So staying hydrated is critical.
[00:39:28.010] – Allan Now, one of the things you got into, you called your interventions, and there's three levels of it so BAC. You called it groundhog. And one of the reasons I just I just love that, is that I was actually born on Groundhog's Day. She's talking groundhogs! All right. Now, I'm into this book now.
[00:39:51.470] – Dr. Myhill Can you talk about these interventions when each one makes the most sense and just general overview?
[00:39:58.580] – Dr. Myhill OK, well, the point is when a patient comes to see me, then they're not even on the starting block that they are that they're way behind the starting block. And there are some interventions we have to do just to get even just to get us on an evolutionary correct regime. This is where primitive man was. And these are the regimes we should all be doing all the time if we live in a Western society. And because clinically, I keep coming back to talking about these things over and over and over again. I call the groundhog because just like film, where our hero comes back to that, they want again and tries to relive the day in it all over again. It's the same principle. And Groundhog Basic is the starting point to treat all Western disease. It's the Paleo-ketogenic diet, it's a basic package supplements, its discipline about sleep, exercise, detoxing and so on. It's just what we should all be doing to maintain the status quo. And that's a Groundhog Basic now, but of course, life doesn't continue and on stressful, easy way, sooner or later we will pick up an infection.
[00:41:13.010] – Dr. Myhill Now, I wrote a book or two or three years ago called The Infection Game, and in my research in that book, I realized that all chronic pathology has an infectious driver. Dementia is often associated with herpes viruses, for example. All cancers have an infectious associate. The one that most people know about is Helicobacter pylori in the stomach bug drive, stomach cancer and other tumors. Epstein Bar virus drives many hematological malignancies. So I realize that getting an acute infection, we need to deal with it very effectively, very quickly, get rid of it in order that it doesn't get into the body, remain there and drive chronic pathology.
[00:41:56.750] – Dr. Myhill So with the next regime that everybody has to be aware of is Groundhog Acute. What do you do in the event of an acute infection? And of course, this is very pertinent now because these regimes are extremely effective in getting rid of Covid-19. And if you got the Groundhog Basic in place and then at the first sign of getting Covid-19, you take vitamin C to bowel tolerance, you will survive it perfectly well without any problems or complications whatsoever. So vitamin C to bowel tolerance is probably the most important form of Groundhog Acute.
[00:42:31.100] – Dr. Myhill Because people don't come to me well, they don't come to me saying, oh, and how can I live to 100? They come to me sick or elderly and they know they're not functioning to their full extent. And so as chronic disease comes in, whatever that chronic disease may be, and I see cancer patients, patients with advance heart disease, I see patients with early dementia, we have to put in even more regimes over and above Groundhog Acute in order to deal with those chronic pathologies.
[00:43:02.010] – Dr. Myhill You have to do all Groundhog Basic regimes, but in spades. We have to do them harder. We have to be more disciplined about the diet, maybe take a few more seconds, maybe do some more detoxing, maybe pay more attention to the adrenals and the thyroid. And so Groundhog Chronic is probably what we should all be doing as we get older. And we should certainly be putting us in place if any pathology strikes, whether that's diabetes, heart disease, cancer or whatever.
[00:43:29.260] – Allan Well, I do agree. As we went through these interventions. I was like, yeah, these are lifestyles that are not insane. They're not crazy. I can't do this for a long period of time. And granted, you might come in chronic and you do some work and you get yourself to a point where you say, OK, now I can go down to the basic level and I feel pretty good. An occasional issue comes up and you're like, OK, I've got a flu or a cold. And it's like, so I'm going to bump up my vitamin C and feel a little bit better, but a little bit more energy in the tank. Give my body what it needs to fight this illness.
[00:44:04.660] – Dr. Myhill That's correct. Our bodies are changing all the time. Our environment is changing all the time. From the seasons, with age, with the infections. So there is no one regime you have to do and that's it for life. And we have thoughts clear. We have to think about what's happening the bottom line is, if you've got plenty of physical and mental energy and emotional energy, then there's not a lot wrong. The best guide to health is symptoms, how you feel, what you can achieve, what you can do. And fatigue is as almost become the norm because Western people eat these very high carbohydrate diet.
[00:44:44.110] – Dr. Myhill And at the beginning of the book, I detail all the symptoms that I commonly hear from my patients, which tell me that the energy balance is beginning to narrow. Either the energy bucket is getting smaller or they are wasting energy on basal metabolism, chronic infection, allergy, autoimmunity or whatever, and the gap gives us the symptoms.
[00:45:10.210] – Dr. Myhill And just one little aside here, very often the first thing people do when their energy gap starts now is the use addiction to mask the symptoms. That is very dangerous medicine, because as I mentioned before, if you spend more energy than you have available to you, you die. And I some sometimes you hear on the radio about some young person who's gone to a disco dance and taken ecstasy and alcohol and and dance all night and go mad and probably felt wonderful. And then they drop dead and you never hear about the mechanism of death. But my guess is that those drugs have a narrowed and masked that symptom that says you've got to stop, you've got to rest, must be so much that they've overspent and they haven't got the energy for the heart to work and bang down they go.
[00:46:03.670] – Allan That's that's deep stuff, because I think I think people see it. If you've if you've ever seen an animal at the end die, you see the energy leave. I mean, quite literally, you're sitting there and one minute it's got energy and the next it doesn't. And, you know, we had to put down our Chihuahua Joe Joe last year. And I was you know, that was one of the things we had to deal with was, you know, he was suffering and it was time. It;s just like one moment there's energy and then the next there's not. And so energy is extremely important to the way we feel. And as you said in the book, energy is life.
[00:46:44.410] – Dr. Myhill Yes. Energy is life. And I now see the whole of life from the energy perspective, I mean, even human relationships. And if you have a human reaction, if both parties are putting the same amount of energy into that relationship, it works incredibly well. But if you get a major disparity and there's not a lot of love between them to maybe the smooth that over. You get one person is constantly putting energy in and the other is constantly taking, then that will result in discord. And then I see that in so many human relations.
[00:47:20.410] – Allan Dr. Myhill, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?
[00:47:29.530] – Dr. Myhill Well, the one biggest and most important is the diet, because food causes fatigue in so many different ways. Food, if you have a lot of refined junk food and carbohydrates is just toxic, just directly poisons the body. As we've described, sugars and carbohydrates are not good fuel for the mitochondria. And putting it into the body is like, I mean, I've got an old car out there that runs on diesel and if I put petrol in the tank, it'll chunder on for a bit. But it doesn't like it will eventually pack up and start working on.
[00:48:05.170] – Dr. Myhill The third point is allergy. We're now seeing epidemics of allergy. And allergy means you're reacting allergic to foods and that means the immune system is activated with inflammation. And if the immune system is active with inflammation, that is taking energy because the immune system demands a lot of energy and worse than that it's causing symptoms as well. Migraine, irritable bowel, arthritis or whatever. So it's diet, diet, diet.
[00:48:32.650] – Dr. Myhill And that really is the starting point. And the problem with giving people a list of these three things is they will cherry pick the easy things. They'll say, oh, that she said she said supplements and she said take some adrenal support. The supplement needs support. That sounds easy. I'll do that. And they don't bother with the diet. So the diet is the most difficult thing, but it's also the most important thing. When you've got that in place, everything else falls into place.
[00:49:04.930] – Dr. Myhill And it's not a difficult diet, it's very doable. I do it all the time and so do my patients. And and without that, the other interventions downstream simply don't work. And if you have a Formula One engine in pole position, but if you put the wrong fuel in the tank, it's not going to make the first lap. So the diet is critical.
[00:49:28.040] – Allan All right, thank you. Dr. Myhill, If someone wanted to learn more about you or the book The Energy Equation: From Naked Ape to Knackered Ape, where would you like for me to send them?
[00:49:38.780] – Dr. Myhill Well, I have my website where all my information is available free for nothing. My books are available there. But these days, what is very popular is I do Zoom Workshops because the basic work up to treating absolutely everything is the same. I can treat 20 people at a time and they have proved very popular. And we and so I have 20 people that I start to 9:30am in the morning. I finish at 4:00pm in the afternoon. Anytime, anybody can just wave at me. I don't understand this. What do you mean what can I eat? And I stop and talk from that and I feel I can do 20 people at a time because the basic work of the Groundhog Regimes are now so standard. And sometimes you just need a little bit of enthusiasm from somebody like you, from somebody like me, to really be a wake up call and make people think, you know what, I'm going to do that.
[00:50:36.580] – Dr. Myhill And these people do love these interactive regimes, because if I say something that they don't get or they don't believe, they can challenge me straight away and I can come back with what I think is a good and a coherent response. But all the answers are in the books. But say some people that there are videos of me online on YouTube. If you Google, Life the Basic Manual, there are various vignettes of me doing video stuff. Or join a workshop and we can have some fun there.
[00:51:07.500] – Allan OK, the address for that website is?
[00:51:10.760] – Dr. Myhill Just drmyhill.co.uk. If you put Myhill in, my website had lots of hits that usually comes up fairly, fairly high up.
[00:51:19.010] – Allan OK, well I'll have this in the show notes so you can go to 40plusfitnesspodcast.com/474 and I'll have the link there. Dr. Myhill, thank you so much for being a part of 40+ Fitness.
[00:51:30.910] – Dr. Myhill Allan, my absolute pleasure. You ask all the right questions and that makes my life very easy.
[00:51:35.620] – Allan Thank you.
[00:51:41.100] – Allan Raz, welcome back.
[00:51:42.960] – Rachel Hey, Allan. Wow, what an amazing interview. I mean, who isn't fatigued at this age of our lives?
[00:51:51.000] – Allan Yeah, sometimes you don't even know what you don't even know because you're so in it, that you don't even have a concept that you are fatigued. It's like people just expect, Okay, I'm a little older, I'm going to be tired. That's going to be a normal state and it doesn't have to be a normal state all the time. Some people are dealing with issues and just don't know it because that's their normal.
[00:52:19.280] – Allan They wake up that way. They're that way every day. You notice things when there's a drastic change from what you're doing. But and I've said this before and someone said it's kind of morbid and you shouldn't say that. But anyway, I've got to say it again. Is this the boiling the frog? You know, if you try to toss a frog into boiling water, it'll hop right back out. It'll it'll get out of there pretty quick because the water's hot and it senses that it's hot. It's a drastic difference from not hot. And then but if you put the frog in regular water and you slowly bring it to a boil, the frog doesn't recognize that the water is beginning to get too hot and you'll actually boil the frog. I don't condone boiling frogs. So don't try boiling frogs. I've never done this. Maybe I'm wrong. Maybe it doesn't work that way. But that's what I've been told.
[00:53:08.130] – Allan Anyway, if we don't have something to compare and contrast to, then we really don't know what's what. And for a lot of people, when they do try ketosis, obviously. They'll go through potentially a keto flu or I call it carb withdrawals, where they're struggling, there's their energy levels are dropping dramatically and they feel really, really bad, almost like flu-like symptoms. And then their body starts using ketones and they feel great. And that's an awesome feeling when you get into ketosis. And for that little bit of time, you're feeling great. The thing is then great becomes your normal and then great is normal. So people kind of feel like maybe they've lost a little bit of that. But now you're still feeling great.
[00:53:57.130] – Allan The whole fatigue side in the whole thing is just realize that if you're not having drastic swings, you might not recognize which side of the fence you're on. So trying some nutritional therapies, different things can be a way to at least recognize when things are working well, when they're not. But if you know that you're struggling with fatigue, then this might be an approach that would be advantageous to you to help you get past that. It's always worth trying something just to see how your body responds. See how you feel.
[00:54:34.670] – Allan And if you're going to do those types of things, I always encourage folks to do a journal because sometimes we kind of just forget what something felt like because it was then and we might not think it was this drastic change as it was. But if you sit down and write down symptoms, you're going through and then you go through a protocol like this or an elimination diet or something like that, at least at that point you've got some baseline to go back and read and say, oh, I forgot I was only sleeping three hours a night. Now I'm sleeping through the night. That's new. But you might not have thought about sleep because that wasn't why you were changing or doing your intervention.
[00:55:12.560] – Rachel That is interesting. Sleep is one of the one of those things that we just put in the back of our head, not even thinking that it's something that we could change. You know, when I came to keto, I did it for the very reason you just said I was feeling not right. I was not feeling energetic. I was definitely getting fatigued. And I have struggled with fatigue, usually iron deficiencies. So about three years ago, I thought, well, I'll do the same experiment. We'll try keto. If it doesn't work, it doesn't work. But I did have the exact same thing you just mentioned. I went through the keto flu and then once I got my energy back, once I switched over to burning fat for fuel and I felt like a million bucks. And t really worked really well for me. And it is an experiment worth trying for sure.
[00:56:03.380] – Allan Yeah. Now, I, I fell into ketosis the first time kind of on accident, and I've told this story before, but I was worried about my health. I wanted I was at this point I kind of reached that stage of commitment. And so I went to a doctor and I said, OK, look,I've got to fix me. I'm broken. I'm just broken. And I've been broken for a long time.
[00:56:28.220] – Allan And everything I've tried hasn't worked. So I'm going to ask for help. And, you know, sometimes it's just that, you know, hiring someone, bringing someone else in to get other perspectives, to get some guidance, to get some support and maybe even some accountability. Those are valuable things. And so I invested in a doctor and he had a nutritionist on board. So I met with him and he talked about exercise and other things. And he was built. He was muscular and 10 years older, 15 years older than me, and I'm like, okay, I got to listen to this guy. Anyway, I get in with a nutritionist and she's like, do you know what Paleo is? And I was like, No, not really. And she said, Okay, it's this. I'm like, oh, so food.
[00:57:14.610] – Allan Yeah. Actually eat things that were actually meant to be food, which is plants and animals and eggs and seeds. And that's pretty much it. And you know, that was the answer. That was, that was actually the answer. And so I started eating paleo and just my basic eating habits. I like meat. And once I was off of bread and pasta and rice and at that point even beans, potatoes, I felt great. And I just, you know, for one reason or another, kept kind of pushing more meat in because I was lifting and I wanted the protein.
[00:57:51.270] – Allan And, you know, you just end up eating more protein. And when you eat protein and your full and there's not as much room for other carbs. So the carbs went down and then suddenly I noticed my energy level is like through the roof and I'm feeling really good and my breath kind of smells funny. And so I started doing some research and that's when I found out about ketosis. And so I'm at this point, you know, looking up podcasts and looking up articles to just figure out what the heck's going on. And, you know, that's when I started learning what ketosis was in the first place. So it wasn't someone telling me you should try the keto diet. It was just a happy accident.
[00:58:33.540] – Allan And to kind of give you an idea of what that can mean and realized, I wasn't just changing what I ate. I was working on my sleep. I was working on my stress, and I was exercising like a beast, lifting weights, making sure I had plenty of protein, doing some cardio work, working grip strength, because I had in my heart I was going to do a Tough Mudder with my daughter. And I put the money up and I signed up for it. I had like nine months or eight months to prepare for it.
[00:59:03.690] – Allan And so I was training for that. It kind of became an obsession at that point that I was going to be ready for that race. Just on paleo, I lost about 25 pounds. Going from roughly, I'd say December or starting December and then getting into late December and then getting into by March, when I did a warrior dash with some friends and my daughter, I had lost about 25 pounds.
[00:59:34.560] – Allan And but it wasn't really showing. I couldn't really see it. I couldn't see that I'd lost that weight. I still in my mind looked huge. And then I ended up in ketosis and I dropped another 40. Wow. And because I was lifting weights I then also I mean that was all fat. So I lost 65 pounds or 66 pounds of fat and I gained 11 pounds of muscle. And I know that because the doctor I went to, he did a DEXAscan when he saw me the first time.
[01:00:02.910] – Allan And then I went back to his office 11 months later after I finished the Tough Mudder and I had lost that weight, I'd gone from 37% body fat down to 19%.
[01:00:14.400] – Rachel Wow.
[01:00:15.210] – Allan So the PK Diet can be really, really effective for weight loss. But as we learned in this interview, it has a lot of other benefits. We talked about fatigue. But, you know, even the other issues, cancers, heart disease, diabetes, maybe even some forms of dementia. So there's a lot of benefits to this way of eating. And so I encourage anyone who's suffering and struggling. And you haven't tried Keto the paleo-keto is, in my mind, kind of an optimal diet for most people for periods of time. You don't have to stay in ketosis, but just recognize that you probably still want to generally eat paleo all the time or at least eat whole foods. You know, it wasn't alive at some point, crawling around or growing on the ground. You probably don't want to eat it.
[01:01:13.710] – Rachel Right. Yeah. And that's worth mentioning, too, that we are talking about whole foods, real foods, plants and animals. People harp on the diet for the bacon part of it, but and people have a hard time giving up breads. But sugar is also the other enemy that it is worth giving up for sure. You don't need to bring that back.
[01:01:37.170] – Allan Yeah, and that's true. I mean, you know, only sugars I would condone if I'm going to condone sugars at all is if you like fruit, have some fruit. But I do know my body well enough to know that I can't really tolerate tropical fruits very well. My blood sugar is going to spike and that's not going to be in my best interest over time for my blood sugar to spike when I'm eating fruit, so I eat very limited tropical fruits, so I may occasionally have a banana, I might occasionally have a little bit of mango like this breakfast bar. And there's some mango I might have a little bit and maybe a little bit of pineapple here and there. But for the most part, if I'm going to have fruit, it's going to be berries, apples, pears. That's going to be the bulk of it. And, you know, it works for me. I can still have my pears and apples and berries and still be in ketosis.
[01:02:34.270] – Rachel Well, for sure. I mean, unless there's something you're intolerant to or even allergic to, there's nothing wrong with having and enjoying a fruit or something every now and then, as long as it agrees with you, it's not something you have to totally eliminate forever.
[01:02:49.340] – Allan Yeah, and that's kind of one of the core things, is be willing to experiment, try something see how it works. Something as simple as having a blood glucose meter and having a piece of fruit, having a piece of mango or having a bit of apple or a bit of berries and just seeing what it actually does. I've been periods of time where I was checking my ketones all the time. I was using a breath meter so it was not that expensive. I paid for the meter. But I could see if I ate some fruit in particular tropical fruit, my ketones went away and went away for about as long as I figure it took my body to burn that extra sugar off. And then once it was done, you know, I was able to get back into ketosis.
[01:03:39.800] – Allan Just realize that it's worth experimenting with different things. Don't poo poo things. Everybody likes to say keto is a fad diet. It's only a fad diet that's been around since, like the 1800s because it's just had different names over time. But there's texts that go all the way back to the early 1800s where they're talking about if you want to lose some pounds, cut your carbs. It's, it's been an idea that's been out there for centuries. And so for people to poo poo it and say it's just another fad and it's just like Atkins, just like South Beach, those are just names for branding to brand something that people wanted to sell something and make some money with an idea that's been around for a long, long time.
[01:04:28.360] – Allan And our ancestors knew that if you're eating carbs, you're going to be putting on weight, which, you know, if you're living in caveman times, not a bad plan, you know, to be putting on a little bit of body fat. Because as you if you listen to the episode I had with Dr. Fedewa and Dr. Esco, I mean, that was the cycle. You you have access to fruit and those things you put on a little bit of weight that's going to help keep you warm in the winter. That's going to give you some excess energy when food os a little bit scarce. Then in the winter there's no fruit. So now you're hunting animals and getting fat and protein and now you're burning through some of those carbs you ate during the Summer and Spring.
[01:05:09.010] – Allan And that's a good thing. That's how our body was designed. We weren't designed for having ready access to food all the time. We weren't developed around the process that we would have so much food available. And then the carbs, just you walk in the grocery store, your great grandparents walked into one of our grocery stores right now. They would not recognize 99% of what's in there as actual food.
[01:05:35.260] – Rachel Right.
[01:05:35.920] – Allan They would walk around the outside and say, Okay, this is the grocery store. What do they sell in there? Well, they sell in the middle because they wouldn't they wouldn't know most of that. He said, oh, well, these are these are cheese puffs.
[01:05:48.910] – Rachel So weird.
[01:05:53.290] – Allan These are good. Yeah, but they're not food. They're foodstuff that started with stuff that was in food and then it went horribly, horribly wrong. And yeah, if you want to eat some of that stuff, is it going to kill you overall? Probably not. But if that's the core of what you're subsisting on and trying to live like a teenager college kid on pizza and cheese puffs and Dr. Pepper or soda or whatever. No, you're not going to you're not going to live long. You're not you're making choices that are not going to serve you and it won't take you long to figure it out. Spend spend a month eating that way and just you see it. It's called the Covid 15.
[01:06:33.280] – Allan you've got to you've got to try something to know if it's going to work and you've got to try something to know what it's going to do if it's not going to work.
[01:06:40.150] – Rachel Right. And the other half of that equation, of course, I am the runner. And so you need to move. You need to exercise. And when you eat foods like that, you don't feel so good when you exercise, it doesn't give you the energy that you need, no matter how much sugar or energy drinks you can shove down. It's not going to feel good. Your body's going to feel tired later anyway. And all of the work that you're doing in the gym or running around like I do, it's going to backfire altogether.
[01:07:09.370] – Rachel I'm pretty particular about what I like to eat because I know how my body responds to food. I've mentioned in the past that my body likes red meat better than white meat. I could eat steaks all day long and chicken meat just does not do it for me. And I can tell and my runs. You'll get to feeling better when you clean up the diet a little bit better.
[01:07:31.450] – Allan Absolutely. All right. Raz, I guess I'll Isee you next week.
[01:07:36.580] You bet. Sounds great. Take care.
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