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Hello, Health Champions. Today we're going to
talk about the number one absolute easiest way
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to burn fat. If we want to understand how to
burn fat, we need to understand how the body
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ends up with fat in the first place. The
reason is not that you eat too much fat
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because fat is just a form of fuel—it's a
natural fuel for the body. But so often you
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hear that you get fat because you eat too many
calories and that fat has the most calories,
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and that's why you get fat when
you eat fat. That is not how it
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works. It is the excess energy from any
type of food, and here's how that works.
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When your body needs some resources, then you get
something called hunger. Then you can store the
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excess energy from that. So, if you eat something
terribly unhealthy like a 1,000-calorie milkshake,
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that milkshake is going to be absorbed
and work its way through your bloodstream,
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into the cells, and into storage within
two to three hours. If it's 1,000 calories,
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but during those two to three hours
you only use up 200 or 300 calories,
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then you're going to have to store about 700 to
800 calories. That's what you do with the storage.
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So then you would have some extra. Again,
milkshake is not your best example. I used
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that kind of as an extreme just to illustrate
something, but it's very practical to store
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excess energy because then, when you don't have
food and you go without, that's called fasting.
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Now you can burn that extra energy. It's a
constant back and forth: you have hunger,
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you eat something, you store the excess, and then
when you go without, you can burn that. It's a
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beautiful system, and it's worked for as long
as any living thing has existed on the planet.
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The reason we store it as fat is that fat is
the most effective way to store excess energy.
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It's where we can store the most energy
without weighing hundreds and hundreds or
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even thousands of pounds and still have enough
energy to last us for weeks or even months if
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we were to go without food. So, if you have a
lot of fat on your body, it is simply because
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you ate too much. And don't get me wrong,
there's no judgment here. I'm not trying
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to say that you're a glutton or that you have no
willpower. There are many, many reasons why you
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would store extra fat and why you would eat too
much, and we're going to go over a lot of those.
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The reason I'm bringing this up is that we
need to understand why you did that—what
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sort of circumstances created that behavior.
The first thing that we need to understand is
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that you cannot store fat; you cannot make
fat without a hormone called insulin. It's
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a fat-storing hormone. If you couldn't make
it, you can't get fat. That's what happens
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with Type 1 diabetics—they can't make insulin.
Therefore, even though their blood sugar is
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through the roof, they do not gain weight and
they actually starve to death in some cases.
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So we need to understand the difference between
having energy in the bloodstream and having energy
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in the cell. After you eat something, you absorb
food and glucose into the bloodstream. This is the
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bloodstream here, but over here is the cell. The
cell is where all your metabolic activity takes
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place—or the vast majority. That's where your body
manufactures things, that's where you make energy,
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and so forth. You make tissues and proteins,
and they are going to become body parts.
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This glucose needs to get into that cell, but
it can't do that without insulin. Insulin is
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the key that opens up that gateway.
Like I said, with Type 1 diabetics,
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they don't have that insulin unless we can
inject it. Before we had insulin to inject,
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a lot of Type 1 diabetics—or basically
all of them—would die. They could make
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it for a while with certain diets, but
they could not survive in the long run
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without that insulin. They just need to get
the energy from the bloodstream into the cell.
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If you are a diabetic, if you are insulin
resistant, or if you watch some of my videos,
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you've heard a lot about insulin. It's easy
to start thinking that insulin is some evil,
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some bad substance that we need to fight,
but it's not. Insulin is not evil; it's
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not bad. It's absolutely necessary for life.
We just need to get it in the right balance,
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and it would never become a problem as
long as we live in balance with nature.
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As long as we do what all the other animals on
the planet do—which is they eat food from the
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planet in its original form—they eat it the way
they find it. The second thing is that they move
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to get the food. They move a lot; they move all
day long. That's the purpose of movement. That's
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why animals can move: so that they can go and
find food. There are living things that don't
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move—they're called plants—and they have
roots that they can use to extract energy,
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nutrients, and water from the soil. But if you
don't have roots, then you need to be moving.
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Unfortunately, we have a lifestyle today
where we can get food without moving, and
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that's a problem. So then we need to understand
how that affects us and what we can do instead.
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So, as long as we eat food from the planet in its
original form and we move to get it, now there's a
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natural regulation—the balance between eating and
fasting, the balance between hunger and satiety.
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There's a beautiful system in the body that is
so sensitive and tells us exactly how much we
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need to eat and when we're done. But when we start
breaking those rules, when we move outside of that
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natural lifestyle and we start eating unnatural
foods, now we bypass this beautiful system. We
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bypass that regulation, and we change those set
points, and we get what's called dysregulation.
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This is where we can't tell when we're hungry,
we eat for the wrong reasons, we eat too much,
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and we don't have those natural boundaries.
Normally, that balance helps us survive. This
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whole system is there for survival, but when
we bypass it, now we create something that's
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counterproductive, that acts opposite to that
survival, and we could call that counter-survival.
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So when we talk about natural and
unnatural regulation and natural foods,
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then what is that compared to?
We need to have a reference,
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and my reference is the early humans—our
ancestors. So, I went to the encyclopedia
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to figure out what that means, and it's Homo
sapiens. That's modern humans. Homo sapiens,
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the species that includes all modern humans,
evolved in Africa around 300,000 years ago.
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The reason we compare ourselves to them is that
their DNA is 99.9% or more identical to our DNA,
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and that's the DNA that codes for all the enzymes
that are going to help break down the food.
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So when you put food in your body, you can't
digest that without enzymes. You can't use that
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food without enzymes. And if you have the same
DNA, then you have the same enzymes, and you're
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supposed to eat the same type of food that they
ate. Those are the systems that developed for
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millions of years prior to Homo sapiens and that
have stayed the same for about 300,000 years.
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So, what does that mean in terms of tolerating
modern food? Well, any food introduced in the
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last 300,000 years that they did not have
is basically an experiment. We don't know.
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It's possible that we could tolerate
it, that it could even be good for us,
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but it's not very likely because these changes
occur so slowly. And 300,000 years is thousands of
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generations, and most of this modern food has been
introduced in the last two or three generations.
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So when we start living differently
than what our DNA is asking for,
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what our DNA is designed for and accustomed
to, that's when we get this dysregulation,
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this lack of balance. There are two main causes
for that. The first one is the timing of food—are
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we eating more frequently or less often than our
ancestors?—and the second is the type of food.
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So let's talk about the first one. The natural
patterns for how often we should eat is that our
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ancestors were hunter-gatherers, and they
could go around, and they could pick some
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things. They could pick some berries, some
nuts, and whatever edible plants they could
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find. But for the most part, the vast majority
of their calories probably came from hunting.
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That means they did not eat very often. And here,
as an example, I've just put in two meals a day
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and what might happen to their blood sugar.
But maybe they just ate once a day, or maybe
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they grazed a little bit, and then every other
day they had a huge meal when they slaughtered
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a woolly mammoth or something. We don't know for
sure, but one thing is fairly certain: they did
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not wake up to breakfast, and they did not have
snacks throughout the day. They were probably
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very metabolically healthy, which means that
their blood sugar stayed in a very narrow range,
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probably somewhere between 80 and 120, possibly
even a good bit lower—like maybe 65 to 100 or
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110 or something. But they didn't have these
huge spikes of blood sugar that we have today.
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If we compare that with what we do today,
I'm going to call that an unnatural pattern.
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That's when, if we look at the starting point as
midnight, we sleep for several hours, but then as
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soon as we get up, we have breakfast, whether
that's at 6:00 or 8:00. For a lot of people,
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for most people probably, it doesn't pass very
many hours. So maybe a couple of hours later, we
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have a mid-morning snack before lunch, and then an
afternoon snack before dinner, and then an evening
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snack. So we eat throughout the day, and we're
told to eat throughout the day because we believe
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that blood sugar is what gives us energy and that
carbohydrate gives us energy, which is a fallacy.
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Your body is made to store energy and
then to slowly retrieve that energy
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from a few meals. When we do that, then we have
something called insulin, like I said. So every
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time that you eat something and your blood sugar
goes up, we're going to release a little bit of
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insulin to bring that foodstuff—the glucose—from
the bloodstream into the cell. But if we have very
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slow and very few blood sugar swings, then we're
going to have very few and very slight insulin
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swings as well. They're going to be triggered by
the food, so they're going to be just a little bit
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behind the glucose curve. Then, in between the
meals, assuming that we had two meals in a day,
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it's going to go down, but it's not going
to go all the way down to the baseline
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because insulin takes a while to get back.
But overall, by eating whole foods and
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fewer meals, they never leave that average
baseline. They have slight fluctuations,
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but they still stay metabolically healthy at a
very low and balanced amount of insulin. But now,
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if we look at the modern way of eating, where we
have large blood sugar spikes many, many times a
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day, then the corresponding insulin spikes are
going to be very large and very frequent also.
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The biggest problem here is that, over time,
if we have our insulin spikes so frequent,
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then insulin is never really allowed
to drop. So for most of the day,
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we have an elevated level of insulin. What's
going to happen now is that, over time,
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insulin baselines are going to go up. This
is what creates insulin resistance. So,
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instead of having a level of maybe three, now,
over time—5, 10, 15 years later—our baseline
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never goes below maybe 15. This is where we start
getting metabolic disease and insulin resistance.
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Here's why this is so critically important
to understand: because high insulin leads to
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insulin resistance. Whenever something is really
high chronically, your cells start resisting it.
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Your body adapts by creating insulin resistance.
One thing that happens now is you get hungry—and
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we'll talk a little bit more about that. Also,
high insulin blocks fat burning because insulin
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is a fat-storing hormone. If there's no way for
us to burn fat while insulin is really high,
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then in order to burn fat, we
must break that insulin cycle.
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Here's what's happened with this dysregulation: if
we are insulin sensitive, if we're metabolically
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healthy, now we can store fat—we can store excess
energy. That happens at a certain amount; there's
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a certain momentum to do that. Then there's an
equal momentum in the other direction for how much
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our bodies have a tendency to burn this fat again.
So, it's like a revolving door—that's the way it's
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supposed to happen. We eat, we store some, and
then we burn it, and we're back to square one.
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But if we drive insulin up over time and we become
insulin resistant, now this tendency to store is
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many, many times higher, and our tendency
to burn is almost non-existent. Because,
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remember, we cannot burn fat when insulin
levels are high. High levels of insulin lock
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in the fat. It pushes this equation—this
equilibrium—in one direction only. So,
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it's not about eating fewer calories per se. It's
about eating fewer things that stimulate insulin.
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So we drop carbs because fat has a very,
very slight insulin response. If you can
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see that tiny, tiny area—you might have to
zoom in. Because if we compare by numbers,
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then fat—the insulin response of fat—is in single
digits. With protein, it's in double digits,
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and with carbohydrates, it's in triple
digits. So if carbohydrates are 100,
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protein is about 10, 15, 20. Fat is
single digits, like two or three or four.
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The second way to reduce insulin is to eat fewer
meals—reduce the number of meals. Because every
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time you eat, you spike insulin. So if you
eat fewer meals, then there's fewer spikes.
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And if you eat your meals in a shorter period of
time—if you only eat one meal a day—then there's
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24 hours to the next one. If you eat two meals
and you put them in a six- to eight-hour period,
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now there are longer periods of no food. That
means during that time, we allow insulin to
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drop. That simply means that your body
knows how to use fat for energy, for fuel.
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So there's basically two types of
fuel. Your body can use protein,
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but there are so many mechanisms in
place to prevent that from happening. So,
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as long as there's carbs and fat available, your
body is going to burn that for fuel. Your body
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is very, very adaptive. So, simply put, if you
reduce one—like carbs—then your body will tend
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to increase the dependence on others. You're
more likely to burn fat if you reduce carbs.
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But there's a couple of points here because it
doesn't work exactly the same way the other way.
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For example, if you ate 50% of your calories
from carbs and 50% of your calories from fat,
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would that mean that you were balanced? That
you were 50/50 on carb versus fat adaptation?
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That your body was equally likely to use both
types of fuel? And the answer is absolutely not.
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The reason is that carbs raise blood sugar.
Carbohydrates become blood glucose, and therefore,
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they must be processed first. Your body is
not in a hurry to get rid of the fat. If you
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eat 50/50 and you have half the calories in
the bloodstream as fat and half as glucose,
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your body is in no hurry to get rid of the
fat. But it has to get rid of the glucose very,
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very quickly because it's so important
to keep that glucose in a very narrow
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range. High glucose and very low
glucose are extremely dangerous.
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The second reason is that the carbohydrates
you eat not only have to be processed first,
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but they also stimulate insulin. And insulin
blocks fat burning. Insulin is a fat-storing
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hormone. So, because carbs increase insulin, now
carbs are also going to block the usage of fat.
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And here's another key that
most people don't realize:
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because high insulin levels block
fat burning, that means you can't
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retrieve those calories—that energy—from fat
as readily. This is going to make you very
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hungry because if you store all that fat but your
body can't get to it, now you have to eat more.
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So the solution, therefore, would be to reduce
the amount of carbohydrate, which will reduce the
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amount of insulin. This is how you break that
vicious cycle. With less insulin, now you can
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access the fat, and you can start returning to
balance. This is what's called fat adaptation,
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and it simply means that if you don't eat
so many carbs all the time that have to
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be processed first, now your body returns, the
metabolic pathways upregulate, and the enzymes
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and pathways to use the fat kick in. That
lower insulin allows you to access the fat.
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So fat-adapted simply means that your body
knows how to use fat for fuel again. The
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reason this works so well is that once
you're fat-adapted, and you can use
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fat, and you keep the carbohydrates low enough
for this to happen, now you have long-lasting
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fuel. Carbohydrates bounce up and down every
couple of hours; fat doesn’t do that. And if
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you have a reserve of fat on the body, now
you can eat some of your food off the plate,
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and you can eat the rest of the food, in terms
of energy, from the body. Because it doesn't
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fluctuate all the time, it gives you stable
energy, and you therefore have less hunger.
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If your energy is stable, you don't need
to run and look for food to stimulate your
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blood sugar and raise your blood sugar
all the time. As a result, obviously,
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now you can go longer between meals, and this
helps you eat less and burn fat. It helps you
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eat less because now you have a resource on your
body that can provide energy. So the number one
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absolute easiest way to burn fat is simply
to work with your body—to allow the body to
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do what it's supposed to do and to provide
the resources that it's supposed to have.
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That simply means to get healthy, and that's
the beauty of this. It's not a short-term fix,
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it's not a magic pill, and it's not something
that's going to rebound three weeks later when
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you get tired of it. It means that you get
healthy by providing the natural conditions,
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circumstances, and resources that your
body is designed to have by natural law.
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I often call that the Triad of Health, and we
illustrate that with a triangle. It simply means
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eat better, which is the chemical aspect—the
nutritional aspect. It means move better,
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which is the structural or mechanical aspect,
meaning we need movement. And then it means
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think better—that's the emotional or
the stress reduction aspect of it.
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So then, what is the best diet to accomplish all
of this? It's not a single diet, it's not a label,
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it's not a program. It is any type of food—whole
food—that provides nutrients, that gives us the
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resources we need: the building blocks and the
energy, the essential amino acids, the essential
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fatty acids, the vitamins, and the minerals. But
at the same time, it doesn't cause a bunch of
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blood sugar swings to upset our metabolic balance.
It's something that satisfies you, something that
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gets you full with less amount of food than you
have been eating if you want to lose weight,
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and something that normalizes the regulation that
we talked about and therefore prevents overeating.
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I mentioned this a number of times, and
obviously, we're talking about real food—whole
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food—the way it came off the planet, with minimal
processing. Now, if we compare to our ancestors,
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should it be ketogenic? Should it be so
low that our body generates ketones? Well,
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not necessarily. But for sure, our ancestors
were in a state of ketosis for long periods
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during the year. During the winter, they probably
didn't have many plant foods unless they lived
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on the equator. So humans, for sure, have been
keto-adapted for a large part of our existence.
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But it doesn't mean that you have to
be ketogenic all the time. Some of the
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time would be okay. A little less strict
than a ketogenic diet would be a low-carb,
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high-fat diet. This is typically
where you eat probably less than 50,
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maybe less than 30 grams of net carbohydrates per
day. You eat moderate protein, and the rest of it
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is fat. This works for most people because
this creates a lot of satiety, especially
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for people who have become insulin resistant and
already sort of moved out of that balanced state.
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But it's not a one-size-fits-all because we
respond differently to different things. We
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get satiated and full from different
things. So don't feel like you have to
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just try one thing and that's it, because
some people respond better to a moderate
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amount of carbs. They might eat
70, 80, up to 100 grams of carbs,
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and that might work better for them.
But the majority, I believe—from what I
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get reported back, testimonials, etc.—low-carb,
high-fat seems to work the best for most.
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But if that doesn't seem to work for you,
try different things. One thing we know
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for sure that our ancestors did not have is
they did not get 65% of their calories from
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carbohydrates. That means you eat 250, 300, 400
grams of carbohydrates, and that means you have
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to eat typically a lot of grain and a lot of
processed foods. Our ancestors had none of that.
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Now, I know some of you are thinking that you
thought this video was the number one absolute
00:25:09
easiest way, and you thought that you were going
to get something super easy, and you're thinking,
00:25:15
"This doesn't sound all that easy. That seems like
a lot of work for a long time. I have to change
00:25:20
a lot of things." Well, that's just the thing.
Whatever you've been doing, if it's not working,
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you have to change it. There is no magic bullet;
there is no quick fix. Because there is something
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called natural law. It's like gravity—it's
there whether you want it or not. Our bodies
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respond to natural law. There are principles and
mechanisms built in that have been ingrained for
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hundreds of thousands of years. And if we start
breaking those rules, then there are consequences.
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But it's not as complicated as people think. It's
just step by step, learning to eat the foods that
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work and doing simple things in your lifestyle
that align more with what your body wants. And
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it does not mean that you have to eat sawdust and
boring things. You can have meat, fish, poultry,
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wild game, etc. You can have leafy greens. You can
have non-starchy vegetables. You can have tubers,
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and you can have a lot of these. You
can have nuts and seeds, and you can
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cook these things with butter and olive oil.
You do not have to be afraid of fat either.
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What you need to start moving away from,
though, are the unnatural foods—or non-foods,
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as I like to call them—because they're
not food. We talk about them as food;
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we call it fast food, but it isn't food. It's
destroyed garbage, with white flour, sugar,
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and seed oils in it. They have nothing
that your body needs, but they upset your
00:26:57
metabolic health. They upset your equilibrium
and cause overeating. Virtually all processed
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foods and packaged foods are going to be based
primarily on white flour, sugar, and seed oils.
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So now, if we compare to our ancestors,
what our DNA is designed for,
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100% of what they ate came from this group
because there was nothing else. They didn't
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even have the option. So that's how I
like to think about it a lot of times:
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that this stuff doesn't exist to me because
our ancestors didn't have it. They couldn't
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miss it. They couldn't have a longing for
something that never existed. But today, as
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much as 60 to 70% of our calories come from this
category that has nothing that the body needs.
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And then there's a couple of things in a
category I call questionable. What I've
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described up here is basically a paleo
diet, a caveman diet, the ancestral diet,
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and I think that's a great starting point.
But I'm not a stickler. I don't think that
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you have to be a purist and that there is no
possibility of any other food being okay for us.
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So, legumes and dairy are a couple of things
that some people need to stay away from, but
00:28:19
for others, it could be okay. Legumes are things
like peas, black beans, and other forms of beans
00:28:27
as well. Our ancestors didn't have them, but there
are cultures who have done extremely well with
00:28:34
them for hundreds of years. In terms of microbiome
health and different types of fiber, there are
00:28:42
beans that provide a tremendous benefit as long as
you can tolerate them. If you don't have the biome
00:28:49
to tolerate them, then you need to make very
slow changes. So, I think beans can be okay.
00:28:56
Now, remember though, that they're not extremely
high or very low carb—they're kind of in between.
00:29:04
So if you need to keep your carbs very, very low,
then you want to keep beans to a minimum also.
00:29:11
And then the other thing is dairy because
that's only been around for about 10,000 years,
00:29:17
and our ancestors didn't have it. But we have
done well with it for thousands of years in
00:29:23
some areas of the world. Scandinavians,
for example, tend to do relatively well,
00:29:29
whereas Asians tend to do quite poorly. But
there's a difference also between different
00:29:35
types of dairy. So if you eat it, I would
strongly recommend that you eat it either raw
00:29:41
or fermented. The problem for most people comes
from the pasteurized and low-fat versions. The
00:29:49
skim milk that has been pasteurized creates
the biggest amount of problems. But if you
00:29:54
eat yogurt or kefir, or if you eat raw milk,
then those are generally very well tolerated.
00:30:03
I want to compare a couple more things
to our ancestors. One thing, of course,
00:30:07
is that they moved a lot. They moved constantly
throughout the day. They took a lot of steps,
00:30:14
which was aerobic activity, meaning very low
intensity. You're not huffing and puffing,
00:30:21
and you are burning primarily fat with
that aerobic activity. A lot of people ask
00:30:28
how many steps should you take. There's a lot of
step counters that people have on their phones
00:30:33
and on their watches, and some people aim
for 10,000—that's a number we hear a lot.
00:30:38
I think that's a great number if you can get
to it. It's a whole lot better than 500 steps.
00:30:45
But our ancestors and most animals that
move to get their food probably get in the
00:30:52
neighborhood of 30,000 steps a day. Now,
it doesn't mean that you have to do that,
00:30:58
but just realize our ancestors moved a lot.
00:31:01
And then they also performed something called very
brief periods of high-intensity interval training.
00:31:08
Of course, they didn't call it that—that's
a modern concept. But if you're a hunter,
00:31:13
then there's going to be brief periods
where you do an intense burst of movement,
00:31:19
like a sprint running after something,
or maybe running away from something.
00:31:24
So that's part of our normal movement
pattern. But we also need to understand
00:31:29
that high intensity is very stressful, but
it's a very short-term stress that is a good
00:31:37
contrast for the body. When we experience
high stress and then we get to relax after,
00:31:42
that's very healthy because it helps the
body stay sharp, and it helps the body adapt.
00:31:48
In contrast, we have what's called chronic
stress. We don't have these high ups and downs;
00:31:55
we have a little bit of stress all the time. That
does several things to the body. For one thing,
00:32:01
it tends to break us down in so many ways. It
raises blood sugar, it breaks down immunity,
00:32:08
it breaks down tissues. But one more thing
that it does is it reduces the amount of
00:32:14
hydrochloric acid, so our digestive systems
don't work as well when we have chronic stress.
00:32:21
So, one thing that you can try to compensate
is called apple cider vinegar. It's a very,
00:32:28
very nice tool; it's incredibly inexpensive.
You take a tablespoon or two every day. You
00:32:34
could take it in the morning, you can take it
before a meal, and that's going to help replace
00:32:39
that acidity in your stomach that is reduced by
that chronic stress. Another thing that you might
00:32:47
want to try is some kind of stress management,
like breathing exercises or meditation—whatever
00:32:55
you want to call it. It's just a way of getting
away from that chronic stress, of breaking that
00:33:00
pattern where your thoughts won't stop, and
you always feel like you're under pressure.
00:33:05
Another thing you have probably noticed is that
as long as you stay active, as long as you do
00:33:11
something—if you're out hiking or if you're super
busy with something that you're focused on—then
00:33:18
you tend to not be so hungry. But if you're just
kind of going through the motions and you're
00:33:24
sitting at your desk, or you're sitting around,
then you tend to develop cravings. You tend to
00:33:32
want to eat something just to have something
to do. And once we get used to it, humans have
00:33:37
a tendency to always want to sip on something
or bite on something or snack on something. So,
00:33:44
a lot of that is just a habit from being bored.
The more active you can stay, the better.
00:33:51
But if you can't do that and you
feel this need to eat, now you can do
00:33:58
things like coffee and tea because that
still gives you something to sip on,
00:34:02
but it's not going to change your metabolism.
It's not going to change your insulin or your
00:34:08
blood sugar. And if you feel like you really
need something, you can try about a teaspoon
00:34:14
of MCT oil—medium-chain triglycerides—because
they're a source of fast energy, but they
00:34:21
don't raise blood sugar. It's a short-chain fat
that gets absorbed and metabolized differently,
00:34:29
so it can give you that little energy
burst without really messing with anything.
00:34:33
And one more thing to understand is about
electrolytes and insulin resistance. Your
00:34:38
ancestors were never insulin resistant; it
wasn't possible with their lifestyle. But
00:34:45
if you have been insulin resistant and you
start correcting it, now your insulin levels
00:34:52
are going to drop. When insulin was too high,
then you tended to reabsorb too much sodium
00:35:01
and electrolytes, and that's where we get the
high blood pressure with insulin resistance.
00:35:07
But once you start correcting it and
insulin drops, now you're going to
00:35:11
lose some electrolytes that were sort
of artificially maintained in the body.
00:35:17
So for a period of time, you're going to
be losing electrolytes. In the long run,
00:35:22
it's a good thing because your blood pressure
is going to go down. But before the body
00:35:27
has a chance to find that balance again,
you might be missing some electrolytes,
00:35:34
and you might have some symptoms like
lightheadedness, nausea, fatigue, or brain fog.
00:35:41
So during the time that you're fixing
this problem, you probably want to
00:35:46
supplement with some electrolytes.
Especially if you do a longer fast,
00:35:52
like over 24 hours, now you want to double up on
those electrolytes because you're not getting any
00:35:57
through the food, and your insulin is
dropping even faster because you're fasting.
00:36:03
I created a product called euLyte. It's an
electrolyte powder specifically for that purpose,
00:36:09
to help support fasting. But it's a
good product for everyday usage as
00:36:14
well. I'll put a link down below if you want
to check it out. If you enjoyed this video,
00:36:18
you're going to love that one. And
if you truly want to master health by
00:36:22
understanding how the body really works,
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