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#HURDLEMOMENT: Is The Keto Diet for You? An Expert Explains All · Hurdle with Emily Abbate

• 0:14
  Speaker 1: Ay Hurdlers. Emily Abadi here bringing you another installment of
• 0:18
  Speaker 1: Hurdle Moment from Hurdle. This week on the show, I
• 0:22
  Speaker 1: am getting to chat with Mark Sisson, the founder of
• 0:27
  Speaker 1: Primal Kitchen.
• 0:28
  Speaker 2: He's also a New York Times best selling author.
• 0:31
  Speaker 1: He's a former endurance athlete, which we joke a little
• 0:33
  Speaker 1: bit about in today's episode.
• 0:35
  Speaker 2: We're chatting all about Keto.
• 0:37
  Speaker 1: You know, something I've been trying to do with the
• 0:40
  Speaker 1: Hurdle Moment installments episodes is to dive into a lot
• 0:46
  Speaker 1: of the topics that I get questions about on the regular,
• 0:49
  Speaker 1: whether that be in my direct messages on Instagram or
• 0:53
  Speaker 1: over in my email. Of course, if you have a question,
• 0:56
  Speaker 1: I'm all ears, feel free to message me over at
• 0:58
  Speaker 1: Hurdle Podcast or personally at Emily a Body.
• 1:02
  Speaker 2: And so, like I said, a lot of people, all
• 1:05
  Speaker 2: of us, we all.
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  Speaker 1: Have different ways of eating and different diets or whatnot
• 1:10
  Speaker 1: that we have tried, and maybe we want to just
• 1:13
  Speaker 1: know more about a certain style or we're interested in
• 1:16
  Speaker 1: dabbling in in ourselves. And so today I wanted to
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  Speaker 1: get into the Keto diet with Mark. We chat about
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  Speaker 1: exactly what is the Keto diet? What it involves what
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  Speaker 1: some of the side effects or things that might happen
• 1:30
  Speaker 1: to those that designed to go on it might be,
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  Speaker 1: including the keto flu, and I think we might touch
• 1:36
  Speaker 1: on keto breath as well. And really, I'm just trying
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  Speaker 1: to make sure that we're diversifying the content here, that
• 1:42
  Speaker 1: I'm connecting with industry experts to give you the info
• 1:45
  Speaker 1: you need so that you're more well informed. Just so
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  Speaker 1: you guys know where I stand in this whole equation.
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  Speaker 1: I have never personally done the Keto diet, although I
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  Speaker 1: have certainly written about it many times for different outlet.
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  Speaker 2: I for sure have friends that have gone on.
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  Speaker 1: Keto and have like gone into ketosis, which I didn't
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  Speaker 1: truly fully understand until this conversation with Mark today.
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  Speaker 2: And so again, I think this conversation is helpful.
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  Speaker 1: I think it shed some light on a lot of
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  Speaker 1: the questions that I had about this super popular way
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  Speaker 1: of eating. And I also think it is interesting because
• 2:21
  Speaker 1: we chat about how there are a lot of things
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  Speaker 1: in our regular diet, in the foods that we're buying
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  Speaker 1: at the grocery store, that we might not realize, right,
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  Speaker 1: And it's important not only that we know what we're
• 2:33
  Speaker 1: putting into our body, but also how we can optimally
• 2:36
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• 4:23
  Speaker 1: Let's get to hurdling.
• 4:33
  Speaker 2: Today.
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  Speaker 1: I am sitting down with Mark Assistin. He's a New
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  Speaker 1: York Times best selling author, a former endurance athlete, and
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  Speaker 1: founder of Primal Kitchen.
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  Speaker 2: How you doing today, Mark.
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  Speaker 3: I'm doing excellently. Thank you and yourself.
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  Speaker 2: I'm good.
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  Speaker 1: I always always cracks me up. I mean, granted, you're
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  Speaker 1: probably not competing anymore, but I feel like once an
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  Speaker 1: endurance athlete, always an endurance athlete.
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  Speaker 3: No, uh no, let me qualify that. No, no, it's
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  Speaker 3: a really interesting point you made right there, and I
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  Speaker 3: don't want to get too far down a rabbit hole
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  Speaker 3: from the get go here. But once I gave up
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  Speaker 3: endurance athletics, I shifted to more of a strength and
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  Speaker 3: speed kind of guy. And so, for example, I ran
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  Speaker 3: one hundred miles a week for seven years in the seventies,
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  Speaker 3: in the nineteen seventies. I haven't run a mile in
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  Speaker 3: twenty years. And yet I can go out and play
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  Speaker 3: ultimate frisbee and sprint my butt off for two hours.
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  Speaker 3: So when you say once an endurance athlete, always an
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  Speaker 3: endurance athlete, that is for a lot of people. So
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  Speaker 3: and we can go into that if you want, but.
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  Speaker 1: Not the purpose of our chat today, however, very interesting, interesting,
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  Speaker 1: I haven't run a mile in more than twenty years.
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  Speaker 1: You know, there's all different sides of the coin when
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  Speaker 1: it comes to fitness.
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  Speaker 3: No, for sure, And I don't want to say that
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  Speaker 3: I don't do anything endurance wise. I mean I'll do
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  Speaker 3: an hour and a quarter hour and a half stand
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  Speaker 3: up paddle session on the ocean. I've got a fat
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  Speaker 3: that I'll ride for an hour up the beach on
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  Speaker 3: the sand. So I do that sort of activity. It
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  Speaker 3: just doesn't, you know, sort of dictate my calendar if
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  Speaker 3: you will these days.
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  Speaker 1: Definitely, definitely I love a fat bike. I love a
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  Speaker 1: good fat bike on the beach. That's my kind of vibe.
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  Speaker 1: So we're chatting today because I want to talk to
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  Speaker 1: you a little bit about the Keto diet. And now
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  Speaker 1: I mentioned in your intro you're the founder of Primal Kitchen.
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  Speaker 1: Before we get into the swing of things, before I
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  Speaker 1: ask you all the questions, I would love it if
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  Speaker 1: you could just give me a little bit of intel
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  Speaker 1: on what Primal Kitchen is and then chat me through
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  Speaker 1: why you are an expert in this arena.
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  Speaker 3: Well, Primal Kitchen is a company that makes sausage dressings,
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  Speaker 3: topics and things that you put on food to make
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  Speaker 3: that food taste better. And the premise behind Primal Kitchen
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  Speaker 3: originally was to take if you get rid of all
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  Speaker 3: of the crap, all of the junk in your diet.
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  Speaker 3: You get rid of the sugars, the added sugars, the
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  Speaker 3: added sweeteners, You get rid of thestrial seed oils, the
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  Speaker 3: corn oil, the soybean oil, the canola oil. You get
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  Speaker 3: rid of the processed grains and all the all of
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  Speaker 3: the you know things that we know you look on
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  Speaker 3: the label and and we know we should not be eating.
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  Speaker 3: You come down to a fairly short list of real food, right, beef, pork, lamb, turkey, chicken,
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  Speaker 3: some fish, maybe seventeen vegetables, a couple of root tubers,
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  Speaker 3: potatoes and potato, and some fruits. That's kind of a
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  Speaker 3: short list. And how can you make foods and meals
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  Speaker 3: that you prepare with those kind of healthy foods, How
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  Speaker 3: can you make them palatable and exciting and make that
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  Speaker 3: kind of a way of eating sustainable. It's the methods
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  Speaker 3: of preparation. It's the sauces, the dressings, the toppings, the
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  Speaker 3: herbs and spices, and how you cook them that makes
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  Speaker 3: all the difference. And what I realized about five years
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  Speaker 3: ago was that no company was making healthier versions of mayonnaise,
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  Speaker 3: catch up salad dressings. Many of these companies purported to
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  Speaker 3: be better for you, but upon further analysis or not so.
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  Speaker 3: Primal Kitchen was sort of born out of this necessity
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  Speaker 3: that we want to have a great tasting meal. I
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  Speaker 3: want every bite of food I put in my mouth
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  Speaker 3: to taste awesome, and in order to do that, I
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  Speaker 3: have to have access to healthy sauces, dressings and topics.
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  Speaker 2: So there you go, So there you go. I mean,
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  Speaker 2: it's an interesting point.
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  Speaker 1: Literally last night I was standing in the supermarket and
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  Speaker 1: I am a fan of making what would be considered
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  Speaker 1: healthy by many, avocado toast, and I was standing in
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  Speaker 1: the aisle with the bread. And it wasn't until yesterday
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  Speaker 1: that I realized that the bread that I had been
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  Speaker 1: buying for so long had three grams of added sugar
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  Speaker 1: in it. And we don't look at the labels often
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  Speaker 1: enough to find these hidden additives that really can you know,
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  Speaker 1: do some stuff to our bodies here.
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  Speaker 3: Well, I think, you know, I think most people now
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  Speaker 3: recognize that added sweeteners, added sugars are those have been
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  Speaker 3: considered insidious for a long time, but more recently, in
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  Speaker 3: the last four or five years, we've really come to
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  Speaker 3: realize that probably the most horrific of the offensive list
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  Speaker 3: are the canola, the soybean oil, the corn oil, these
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  Speaker 3: industrial seed oils that companies use to you know, put
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  Speaker 3: added fats into or whether they're baked products, or whether
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  Speaker 3: they're even salad dressings and mayonnaise, And these are the
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  Speaker 3: sorts of fats and oils that we really should be
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  Speaker 3: aggressively avoiding and in their stead. In their place, we
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  Speaker 3: should be consuming extra virgin olive oil, avocado oil, coconut oil, butter,
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  Speaker 3: gee lard, natural forms of fats and oils that aren't
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  Speaker 3: heavily processed the way these industrial seed oils are. So,
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  Speaker 3: you know, I think we've come to the point now
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  Speaker 3: kind of a tipping point in the buying public and
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  Speaker 3: the discerning eater who shops in that most people do
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  Speaker 3: look at labels now and whether or not they identify
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  Speaker 3: what's in there, they're at least starting to educate themselves
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  Speaker 3: on how on how different foods are based on what
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  Speaker 3: the ingredients are that manufacturers chose to use.
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  Speaker 1: Now, for someone who doesn't know the dangers associated with
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  Speaker 1: some of those oils that you had mentioned before, is
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  Speaker 1: there any way you could give like a light graze
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  Speaker 1: over of why they can be detrimental to the body.
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  Speaker 3: Well, for the most part, they are. These are oils
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  Speaker 3: that have been extracted from plants that really don't have
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  Speaker 3: a lot of oil, so they that they're they're processed
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  Speaker 3: in a way using harsh chemicals and solvents to extract
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  Speaker 3: these oils. I mean, who you know when you eat
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  Speaker 3: an ear of corn, do you think that it's full
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  Speaker 3: of oil and fat? Not really, And yet corn is
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  Speaker 3: one of the sources of oil, So these have to
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  Speaker 3: be these these rast seeds. For instance, rape seed, which
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  Speaker 3: is where canola comes from, has to be highly processed
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  Speaker 3: in order for the oil to be extracted. And and
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  Speaker 3: in that extraction process, uh, there's it's it's higher on
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  Speaker 3: what we call omega six fatty acid which are pro inflammatory.
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  Speaker 3: They're highly pro inflammatory fatty acids versus the omega three fats. Now,
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  Speaker 3: the body doesn't like to even combust or burn these
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  Speaker 3: sorts of fats, and rather it tends to incorporate them
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  Speaker 3: into cell membranes. And these are kind of dysfunctional fat
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  Speaker 3: molecules that are now incorporated into otherwise healthy cell membranes
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  Speaker 3: and can cause you know, all manner of disruption over
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  Speaker 3: over years and decades in a lifetime of misuse, including
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  Speaker 3: things like insulin resistance, for instance, which is now kind
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  Speaker 3: of a major complaint, health complaint that tens of millions
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  Speaker 3: of people have. You know, they're sort of pre diabetic,
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  Speaker 3: and the pre diabetes is an effect of this insulin resistance.
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  Speaker 3: The body's inability to to take the message of insulin
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  Speaker 3: and use it to appropriately store store sugars and things
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  Speaker 3: like that. So I'm sorry, I'm digressing, but I'm just
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  Speaker 3: but these are you know, but that's the kind of
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  Speaker 3: in a nutshell you do not want to be. Not
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  Speaker 3: only do you not want to be overly consuming these
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  Speaker 3: industrial seed oils, you want to avoid them. I think
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  Speaker 3: pretty much like.
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  Speaker 1: The plague, right right, Okay, Well, thanks for that. Appreciate
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  Speaker 1: that we're going to shift just a little bit, although
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  Speaker 1: it's all correlated, and talk a little bit about eating
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  Speaker 1: in a keto way. And now I say it like
• 12:21
  Speaker 1: that because I'm sure you know so many people they
• 12:25
  Speaker 1: choose to follow different diets, they choose to be very
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  Speaker 1: very selective and only eat in one way. I myself
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  Speaker 1: have never truly been a believer that we need to
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  Speaker 1: completely with the exception of like these things that are
• 12:39
  Speaker 1: truly very bad for us, cut out things all together. So, firstly,
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  Speaker 1: what would be the benefit of eating a keto diet?
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  Speaker 3: Well, to your point, and I want to be very clear,
• 12:53
  Speaker 3: I'm while I wrote a book, a New York Times
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  Speaker 3: bestselling book called the Keto Reset Diet, it is not
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  Speaker 3: my intention to have body eat keto all the time,
• 13:03
  Speaker 3: you know, in my world is a tool. It's a
• 13:05
  Speaker 3: strategy that we can use to reset our metabolism. So
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  Speaker 3: what I like to talk about is metabolic flexibility, the
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  Speaker 3: ability of your body to extract energy from whatever energy
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  Speaker 3: substrate is available, whether it's the fat stored on your body,
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  Speaker 3: the fat on your plate of food, the glycogen in
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  Speaker 3: your muscles, the glucose in your bloodstream, the carbohydrates on
• 13:25
  Speaker 3: your plate, or the key tones made in your liver.
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  Speaker 3: We have a number of these different energy sources that
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  Speaker 3: we can call upon, and yet most people, because of
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  Speaker 3: the way they choose to eat over a lifetime of
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  Speaker 3: habit are dependent on carbohydrates every couple of hours. And
• 13:43
  Speaker 3: so we've sort of grown up, at least in the
• 13:45
  Speaker 3: United States and much of the world, sort of depending
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  Speaker 3: on grains as a source of carbs, for instance, so
• 13:53
  Speaker 3: you know it's bread, pasta cereal, you know, pies, cakes, candies, cookies,
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  Speaker 3: things like that, but also just potatoes and starches and
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  Speaker 3: and and over time, we've lost the ability to develop
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  Speaker 3: a metabolism that can take energy from our stored body
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  Speaker 3: fat and burn it. And that's really how we maintain
• 14:14
  Speaker 3: an ideal body composition, how we're able to maintain steaturgy
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  Speaker 3: steady energy levels. So the benefits of this metabolic flexibility
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  Speaker 3: that you can develop through eating keto would be things
• 14:27
  Speaker 3: like steady energy throughout the day, mental clarity throughout the day,
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  Speaker 3: better sleep, better mood. And then as you become metabolically
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  Speaker 3: flexible in your body, you teach your body how to
• 14:39
  Speaker 3: burn fat more efficiently. You start to trend toward an
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  Speaker 3: ideal body composition. You actually burn off your stored body fat,
• 14:47
  Speaker 3: which is an issue for a lot of people who
• 14:50
  Speaker 3: can't do that. Imagine your workouts becoming more efficient because
• 14:54
  Speaker 3: you don't have to do as much work and sweat
• 14:56
  Speaker 3: as much and and you know, count the calories as
• 14:59
  Speaker 3: much because you're you're constantly burning off restored body fat
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  Speaker 3: as a result of achieving this condition of what I
• 15:06
  Speaker 3: call metabolic flexibility. So how do we get there? Well,
• 15:09
  Speaker 3: how we get there is by restricting carbohydrates for short
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  Speaker 3: periods of time. And when I say short periods of time,
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  Speaker 3: I'm talking weeks at a time. So one of the
• 15:19
  Speaker 3: methods of using keto as a way of arriving at
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  Speaker 3: metabolic flexibility would be to say cut out all of
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  Speaker 3: the starchy carbs in your otherwise normal diet. So you
• 15:31
  Speaker 3: get rid of the pies, the cakes, the candies, the cookies,
• 15:34
  Speaker 3: the desserts. Obviously, you get rid of the sweetened beverages obviously,
• 15:38
  Speaker 3: but then you'd also get rid of bread and pasta
• 15:41
  Speaker 3: and cereal, and again you'd come down to like real food.
• 15:45
  Speaker 3: Eggs and meat and chicken and fish and vegetables and
• 15:49
  Speaker 3: salads are a a big part of most people's keto
• 15:53
  Speaker 3: diet as long as you're not eating fruits and carbohydrate
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  Speaker 3: laden foods. If you can cut your carbohydrate intake down
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  Speaker 3: to say, fifty grams of net carbs a day, you
• 16:08
  Speaker 3: will start to become keto. You'll start to develop the ability.
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  Speaker 3: You'll actually signal your body to start making enzymes to
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  Speaker 3: take fat out of storage and start to burn it
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  Speaker 3: in the mitochondria. You'll start to increase the number of
• 16:23
  Speaker 3: mitochondria that you have where the fat actually burns. Your
• 16:26
  Speaker 3: body will actually shift into this state where you are
• 16:30
  Speaker 3: now becoming more and more metabolically flexible. And when you
• 16:34
  Speaker 3: cut the carbohydrates out, the brain which initially says, wait
• 16:39
  Speaker 3: a minute, you've been giving me carbs. My whole life, like,
• 16:41
  Speaker 3: every couple of hours, what's going on here, the brain
• 16:44
  Speaker 3: starts to recognize what's going on, and the liver starts
• 16:47
  Speaker 3: to make ketones. And ketones are this amazing natural fuel
• 16:51
  Speaker 3: that everybody can produce, and not everybody has trained their
• 16:56
  Speaker 3: bodies how to burn it. But once you've trained yourself
• 16:59
  Speaker 3: how to to utilize keytones, the brain actually prefers key
• 17:03
  Speaker 3: tones over glucose over carbohydrates, and so you can go
• 17:07
  Speaker 3: long periods of time without needing to eat. One of
• 17:10
  Speaker 3: the major benefits of this metabolic flexibility. One of the
• 17:14
  Speaker 3: major benefits of using a ketogenic way of eating for
• 17:17
  Speaker 3: just a couple of weeks is that hunger, appetite, and
• 17:20
  Speaker 3: cravings dissipate. In some cases, they literally disappear and you
• 17:25
  Speaker 3: no longer have these massive cravings that you have to
• 17:28
  Speaker 3: eat every couple of hours. So it's a very beneficial
• 17:33
  Speaker 3: strategy that people can use to reset their metabolism, teach
• 17:38
  Speaker 3: their body how to become more efficient and effective at
• 17:41
  Speaker 3: burning fats and at producing and burning keytones, less dependent,
• 17:46
  Speaker 3: less reliant on having to eat some form of carbohydrate
• 17:51
  Speaker 3: every couple of hours, and at the end of the day,
• 17:54
  Speaker 3: as I say, you wind up burning off your store
• 17:57
  Speaker 3: body fat, having more energy throughout the day because you
• 18:00
  Speaker 3: don't have these massive swings in blood sugar anymore that
• 18:04
  Speaker 3: used to be dictated by your meal time and now
• 18:06
  Speaker 3: are completely non dependent on meal time. No, it's it
• 18:11
  Speaker 3: is a it is a life changing, eye opening, kind
• 18:17
  Speaker 3: of empowering thing for most people to try this.
• 18:26
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• 18:58
  Speaker 1: along with a little little bit of Vitamin D. And
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  Speaker 1: dot com. Use the code Hurdle at checkout to get
• 19:44
  Speaker 1: fifteen percent off. So you mentioned like doing it for
• 19:55
  Speaker 1: a few weeks at a time. I know, having written
• 19:58
  Speaker 1: about the ketodiet and interviewing experts on this before that,
• 20:02
  Speaker 1: one of the infamous, if you will say, side effects
• 20:07
  Speaker 1: of the beginning of going on this way of eating
• 20:09
  Speaker 1: would be the keto flu. So talk to me about
• 20:13
  Speaker 1: what that is and how long something like that would last.
• 20:16
  Speaker 3: Right, So when we talk about the body's prior dependence
• 20:20
  Speaker 3: on glucose, and you know, the body sort of adapts
• 20:24
  Speaker 3: to whatever habit you form over a lifetime. So as
• 20:29
  Speaker 3: if you're habitually eating, say you know a breakfast that
• 20:33
  Speaker 3: has even like healthy pancakes or healthy waffles or healthy cereal,
• 20:37
  Speaker 3: and then you have, you know, a coffee break at
• 20:39
  Speaker 3: ten thirty in the morning, and then you maybe have
• 20:42
  Speaker 3: some form of protein at lunch, but certainly you might
• 20:46
  Speaker 3: have some pasta or some bread with that. And over time,
• 20:50
  Speaker 3: your brain gets so dependent on this regular resupply of carbohydrate,
• 20:55
  Speaker 3: and carbohydrate turns into glucose in the bloodstream, so your
• 20:58
  Speaker 3: body becomes more and more dependent on glucose as you
• 21:03
  Speaker 3: go down this carb dependent rabbit hole. Well, when your
• 21:06
  Speaker 3: brain is dependent on glucose, and then all of a
• 21:08
  Speaker 3: sudden one day you go, well, I read Mark's book
• 21:10
  Speaker 3: on keto, and I'm going to just cut out all
• 21:13
  Speaker 3: the carbs. The brain basically says, whoa's where's my cards?
• 21:18
  Speaker 3: I'm used to running on gluecose all the time, and
• 21:21
  Speaker 3: now you've cut off my glucose supply. So the brain
• 21:24
  Speaker 3: starts to get a little panicky, and it says, well, well,
• 21:27
  Speaker 3: you know we got to now we got to send
• 21:30
  Speaker 3: a signal to the adrenal glands and produce a little
• 21:33
  Speaker 3: bit of adrenaline and some cortisol, which are stress hormones.
• 21:38
  Speaker 3: People tend they claim they might get a little headachey
• 21:41
  Speaker 3: or a little foggy because the brain is like not
• 21:44
  Speaker 3: used to burning keytones yet, So that's what we sort
• 21:47
  Speaker 3: of talk about when we talk about the keto flu.
• 21:49
  Speaker 3: It just kind of feels a little yucky. You feel
• 21:52
  Speaker 3: low energy, You feel, you know, like your brain is
• 21:56
  Speaker 3: not firing on all cylinders. But it doesn't have to
• 21:58
  Speaker 3: be that way. That's that typically happens when people get
• 22:01
  Speaker 3: gung ho about going keto and say, yep, starting tomorrow,
• 22:05
  Speaker 3: I'm all in. So one of the one of the
• 22:07
  Speaker 3: ways we do this in my Keto Reset book is
• 22:10
  Speaker 3: we say, all right, we're going to spend before you
• 22:11
  Speaker 3: can go keto. You're going to earn the right to
• 22:13
  Speaker 3: go keto. You're gonna go six weeks just slowly eliminating
• 22:19
  Speaker 3: some of the higher carbohydrate type foods and getting rid
• 22:22
  Speaker 3: of the processed foods and the crap. So you ease
• 22:25
  Speaker 3: your way into this new way of eating that's dependent
• 22:29
  Speaker 3: more on healthy fats, quality proteins, and maybe even some
• 22:35
  Speaker 3: high high fiber type of vegetables. And with that, you're
• 22:40
  Speaker 3: if all you ever did, by the way, was eat
• 22:42
  Speaker 3: that way for the rest of your life, you'd be fantastic.
• 22:44
  Speaker 3: You'd be you'd be one hundred percent trending again toward
• 22:48
  Speaker 3: your ideal body composition. You'd have better energy, you'd have
• 22:50
  Speaker 3: better sleep if all you did was just cut out
• 22:53
  Speaker 3: the quote crap foods that we know we're all eating.
• 22:57
  Speaker 3: So you know, this is what I did myself for
• 22:59
  Speaker 3: fifth years. I originally wrote a book called The Primal Blootprint,
• 23:02
  Speaker 3: and it was all based on just eating real food.
• 23:05
  Speaker 3: So there were potatoes in there, and there were legumes,
• 23:07
  Speaker 3: and there were some other more high carbohydrate foods. But
• 23:11
  Speaker 3: there was a point at which I said, you know,
• 23:13
  Speaker 3: maybe there's another level of power that I could achieve,
• 23:17
  Speaker 3: another level of mental clarity, another level of sleep. And
• 23:20
  Speaker 3: that's where the keto came in. So keto became a
• 23:22
  Speaker 3: tool for me and for me to coach other people
• 23:25
  Speaker 3: to do to achieve this metabolic flexibility. So once you've
• 23:29
  Speaker 3: done the sort of what we would call the washout process,
• 23:32
  Speaker 3: that's six weeks of gradually getting ready to go keto,
• 23:36
  Speaker 3: then when you decide to go keto, it's it's with
• 23:38
  Speaker 3: ease and grace, it's effortless. It's there's no keto flu,
• 23:42
  Speaker 3: there's no ill effects, not that there are any other
• 23:45
  Speaker 3: ill effects anyway, it's just it's just very simple to do,
• 23:48
  Speaker 3: and it's and it's like literally the next the next
• 23:52
  Speaker 3: phase of a process.
• 23:53
  Speaker 2: Gotcha.
• 23:54
  Speaker 1: And you mentioned when you were describing the types of
• 23:56
  Speaker 1: foods that are available to individuals that are interested in
• 24:00
  Speaker 1: partaking in the Keto diet, a lot of animal products.
• 24:03
  Speaker 1: So we're talking different meats, and you mentioned chicken and such.
• 24:07
  Speaker 1: For someone that is a vegetarian. Is the keto diet
• 24:10
  Speaker 1: even feasible.
• 24:11
  Speaker 3: Well, so it's feasible if you're vegetarian, but you know,
• 24:14
  Speaker 3: we have to, I think make the distinction between vegetarian
• 24:16
  Speaker 3: and vegan. And so some people who claim to be
• 24:20
  Speaker 3: vegetarian would say, yes, but I eat eggs, and I
• 24:22
  Speaker 3: eat cheese, and I eat you know, other forms of
• 24:25
  Speaker 3: animal products. I just don't eat animal flesh, for instance,
• 24:28
  Speaker 3: and that would be a lot easier. There are a
• 24:30
  Speaker 3: lacto over vegetarians, people who you know, would consume milk products.
• 24:34
  Speaker 3: I mean, some people say they're vegetarian, but I eat fish.
• 24:37
  Speaker 3: So but if you're if you're like a vegan, it's
• 24:40
  Speaker 3: going to be a little bit more difficult to go keto.
• 24:42
  Speaker 3: You're going to really have to be very diligent about
• 24:45
  Speaker 3: where you get your protein and your healthy fats, and
• 24:48
  Speaker 3: you know, a lot of a lot of people who
• 24:50
  Speaker 3: are vegan have issues I think with all fats, even
• 24:54
  Speaker 3: the ones that we would now label as healthy fats.
• 24:57
  Speaker 3: So it's going to be you know, I think a
• 25:00
  Speaker 3: lot more difficult for vegans to attempt the ketogenic way
• 25:05
  Speaker 3: of eating. Now, they can still you arrive at some
• 25:09
  Speaker 3: form of improved metabolic flexibility, but that's going to probably
• 25:14
  Speaker 3: involve cutting calories and more meal timing where they're maybe
• 25:20
  Speaker 3: eating two meals a day instead of three meals a day,
• 25:23
  Speaker 3: so they're training their body to go sixteen or eighteen
• 25:27
  Speaker 3: hours without any external source of calories and as a result,
• 25:32
  Speaker 3: training their body to start to dip into its fat stores.
• 25:35
  Speaker 2: Right right.
• 25:35
  Speaker 1: And I mean something else worthy of chatting about here
• 25:40
  Speaker 1: would be alcohol consumption and the keto diet. A lot
• 25:43
  Speaker 1: of people think keto diet, they think absolutely zero alcohol,
• 25:47
  Speaker 1: but that doesn't necessarily have to be the case for all,
• 25:50
  Speaker 1: is that right?
• 25:50
  Speaker 3: That's correct. One of the original proponents of you know,
• 25:55
  Speaker 3: keto style of eating was Rob Wolf, and he's got
• 25:58
  Speaker 3: this nork hel argarita, you know, which was tequila and
• 26:04
  Speaker 3: lime and a little bit of sparkling water. For instance,
• 26:08
  Speaker 3: one of my good friends who's been Keto for fifteen
• 26:12
  Speaker 3: years now and is a is a wine connoisseur and
• 26:17
  Speaker 3: a wine fan, was quite upset because he couldn't find
• 26:19
  Speaker 3: any wine in the US that didn't kick him out
• 26:22
  Speaker 3: of out of keytosis because most many of the wines
• 26:25
  Speaker 3: in the US, I would say, most have added sugars,
• 26:27
  Speaker 3: and some have like more sugar than say an equivalent
• 26:30
  Speaker 3: amount of Coca cola. I mean, it's ridiculous how much
• 26:33
  Speaker 3: sugar you can find in white and red wines in
• 26:36
  Speaker 3: the US. So he started a company called Dry Farm Wines.
• 26:39
  Speaker 3: And all they do is they curate and source wines
• 26:43
  Speaker 3: from around the world that are that they test to
• 26:47
  Speaker 3: be completely free of sugar, lower and alcohol, devoid of
• 26:51
  Speaker 3: any of the additives, just basically pure wines. And again,
• 26:55
  Speaker 3: like so many companies, my own company included, he started
• 26:58
  Speaker 3: this company because he saw a problem that was that
• 27:00
  Speaker 3: was disrupting his own life. Right. He wanted to be
• 27:04
  Speaker 3: Keto and he wanted to drink wine, and he found
• 27:06
  Speaker 3: that given the current offerings, he couldn't do both, and
• 27:11
  Speaker 3: so he started a company to fix that. So, yes,
• 27:14
  Speaker 3: the answer is yes, there are certain types of alcohol
• 27:17
  Speaker 3: that you can consume when you're keto, that will not
• 27:22
  Speaker 3: disrupt that process.
• 27:24
  Speaker 1: Right and Okay, so as we know, obviously the goal
• 27:27
  Speaker 1: with going keto is to be able to go into
• 27:30
  Speaker 1: ketosis for someone that sees some of the benefits of
• 27:34
  Speaker 1: eating this way but kind of has that that mindset.
• 27:38
  Speaker 1: Similar to what I was addressing before, is that, like
• 27:40
  Speaker 1: all good things in moderation, is there any benefit to
• 27:43
  Speaker 1: adopting maybe some of these practices and trying to integrate
• 27:48
  Speaker 1: it into a part of a bigger diet or a
• 27:50
  Speaker 1: bigger lifestyle.
• 27:51
  Speaker 3: You're talking to someone who does that. I mean, I
• 27:53
  Speaker 3: use keto, I would say sparingly. I refine my metabolic
• 27:57
  Speaker 3: flexibility using keto for a couple of weeks at a time,
• 28:00
  Speaker 3: But for the most part, I like food too much
• 28:03
  Speaker 3: to restrict it. And I and I'm because I'm because
• 28:06
  Speaker 3: I am metabolically flexible. The only reason for me to
• 28:10
  Speaker 3: be keto would be to impress my friends with you know,
• 28:14
  Speaker 3: my my blood ketone levels.
• 28:17
  Speaker 2: Right, a high level of impression there.
• 28:20
  Speaker 3: I mean people have contests, but that they're chasing what
• 28:23
  Speaker 3: we call chasing the numbers and not chasing the results.
• 28:25
  Speaker 3: I'm chasing the results. I want to look better I
• 28:27
  Speaker 3: want to feel better, I want to perform better, and
• 28:30
  Speaker 3: those are all things that I'm able to do on
• 28:32
  Speaker 3: a modified ketogenic diet. So most of the time I
• 28:35
  Speaker 3: am not keto. Now that doesn't mean I'm not well.
• 28:39
  Speaker 3: I shouldn't say I'm not keto. I'm not in ketosis.
• 28:42
  Speaker 3: Ketosis is a state where your body's producing so many
• 28:45
  Speaker 3: ketones that you're spilling them out in your urine and
• 28:48
  Speaker 3: your breath. It's literally the definition of ketosis. Osis means
• 28:52
  Speaker 3: like an excess of something, right, and so ketosis means
• 28:55
  Speaker 3: you're producing too many keytnes. But you know, as we
• 28:58
  Speaker 3: started this conversation, I'm taught talking about metabolic flexibility and
• 29:01
  Speaker 3: metabolic efficiency. I don't want my body to be producing
• 29:05
  Speaker 3: so much of this fuel that it wastes and spills
• 29:08
  Speaker 3: it out. I want my liver to be producing just
• 29:11
  Speaker 3: enough key tones to make my brain happy. I want
• 29:14
  Speaker 3: my body to be burning fat most of the time,
• 29:17
  Speaker 3: so that when I'm working out, even at high level
• 29:21
  Speaker 3: outputs in the gym, I'm getting most of my energy
• 29:25
  Speaker 3: from my stored body fat. I want to have access
• 29:27
  Speaker 3: to a little bit of carbohydrate that's stored in the
• 29:30
  Speaker 3: muscles as glecogen if I'm going to be sprinting for
• 29:33
  Speaker 3: any length of time. So that's that metabolic flexibility here
• 29:36
  Speaker 3: I am. I've just talked about drawing on three different
• 29:38
  Speaker 3: types of fuel sources, none of which requires that I'm
• 29:44
  Speaker 3: Keto all the time. I built the machinery to burn
• 29:48
  Speaker 3: all these different types of fuels. Now I want to
• 29:51
  Speaker 3: burn them all now. I want to have access to them.
• 29:53
  Speaker 3: And the best part of it is I get to
• 29:55
  Speaker 3: enjoy everybody of food I put in my mouth. So
• 29:57
  Speaker 3: if somebody says, jeez, Mark, I made this amazing piece
• 30:00
  Speaker 3: of bread here, and I'm like, well, I'm not gonna
• 30:04
  Speaker 3: not eat it because I love one or two, you know,
• 30:08
  Speaker 3: bites of bread slathered it butter. Where somebody said I
• 30:11
  Speaker 3: have this awesome dessert, you should try a bite. I'm
• 30:13
  Speaker 3: not gonna not have that bite of dessert. Now. If
• 30:17
  Speaker 3: I'm in my one week or two week you know,
• 30:20
  Speaker 3: keto reset phase, I might say, you know what, for
• 30:22
  Speaker 3: two weeks, I won't I won't go there. But for
• 30:25
  Speaker 3: the most most of the time, like I want to
• 30:28
  Speaker 3: enjoy food. I'm a hegonist. I love to eat, and
• 30:32
  Speaker 3: it's I get, you know, a little bit frustrated because
• 30:35
  Speaker 3: people say, well, you've written all these books on diet
• 30:37
  Speaker 3: and exercise and training, and your body fat so low,
• 30:40
  Speaker 3: and you look so fit and you you know, and
• 30:42
  Speaker 3: I'm like, yeah, and I love to eat, so you
• 30:46
  Speaker 3: can have it all. This is what I'm saying.
• 30:48
  Speaker 2: Thank you so so much for your time today.
• 30:51
  Speaker 3: Mark.
• 30:51
  Speaker 1: I'd love to let the hurdlers know how do they
• 30:53
  Speaker 1: keep up with you? How do they keep up with
• 30:55
  Speaker 1: Primal Kitchen and give me all the details.
• 30:57
  Speaker 3: Okay, so Mark's day. Apple is my site where I
• 31:00
  Speaker 3: talked about all things health, diet, exercise, medical related and
• 31:04
  Speaker 3: have done so for the last fourteen years. Marx Daily Apple.
• 31:07
  Speaker 3: That's the blog, Primal Kitchen, Google Primal Kitchen. You'll find
• 31:11
  Speaker 3: you'll get access to our site or to Amazon or
• 31:14
  Speaker 3: to any of the fifty five thousand points that we're
• 31:16
  Speaker 3: selling it throughout the country throughout the US. If you
• 31:19
  Speaker 3: want to get a book, The Keto Reset Diet. That's
• 31:22
  Speaker 3: one of the books that I wrote that we've been
• 31:23
  Speaker 3: talking about today, and that's on Amazon, The Keto Reset Diet.
• 31:27
  Speaker 3: I'm MARXISTM Primal on Instagram and that should be sufficient
• 31:32
  Speaker 3: for now.
• 31:34
  Speaker 1: Sufficient for now. I am at Hurdle Podcast. I'm at
• 31:37
  Speaker 1: Emily Abadi, another hurdle conquered. Catch you guys next time.