Dr. Mindy Pelz Rejects Ozempic as Long-Term Obesity Solution

Mindy Pelz 博士否定将 Ozempic 作为肥胖长期解决方案 间歇性禁食无需依赖高昂药物或超加工食品，即可恢复代谢调控与细胞健康。 Mindy Pelz 博士探讨了现代加工食品与超加工成分对人体健康的危害，并指出间歇性禁食是一种门槛低、零成本且能重获身体自主权的解决方案。她详细阐述了人体转入生酮状态的生物学过程，说明了禁食方案应如何顺应女性激素周期进行调整，并对长期依赖 Ozempic 等 GLP-1 减肥药物的做法提出了批评。此外，Pelz 博士还深入剖析了实用的生活方式干预措施，涵盖土壤贫瘠化、蛋白质摄入、肝健康指标以及长时间禁食的修复力量。 人类演化机制依赖于“代谢转换”；在断食约12小时且无外部营养摄入时，身体会从燃烧葡萄糖切换至分解体内脂肪并生成酮体，从而自然关闭饥饿信号并提升专注力。 (9:15) 针对Ozempic等爆火的减肥药物，Dr. Mindy指出其两年停药率高达70%，不仅每月开销高达800至1000美元且缺乏数十年长期安全性数据，更让人把健康掌控权外包给药物而非建立内在自律。 (21:00) 断食有助于饿死有害肠道菌群并触发肠道干细胞修复，在复食阶段摄入富含益生元和多酚的食物能从生物学层面重塑味蕾，逐渐消除对高糖高脂加工食品的渴望。 (39:45) 女性断食必须顺应荷尔蒙节律：前半周期主导的雌激素适合断食与低碳水，但经前一周孕酮需要更高血糖且极易受皮质醇抑制，此时严苛断食会导致荷尔蒙紊乱乃至闭经。 (50:03)

Dr. Mindy Pelz contends that widespread metabolic dysfunction stems from an engineered, chemical-laden food supply and continuous feeding habits, arguing that personalized fasting rhythms and whole-food nutrition offer a more sustainable and empowering health solution than reliance on synthetic appetite suppressants. Metabolic Switching, Fasting, and the Ozempic Dilemma (21:00) Dr. Pelz explains that human biology evolved around feast-famine cycles governed by a 'thrifty gene' that activates metabolic switching—shifting the body from burning glucose to burning fat and producing ketones during periods of food scarcity. Ketones naturally travel to the brain to suppress hunger hormones and sharpen mental focus. Unlike continuous calorie restriction, time-restricted eating triggers internal repair mechanisms through the temporary absence of nutrients and the resulting drop in blood glucose, independent of total caloric intake. While acknowledging that GLP-1 agonists like Ozempic can provide an acute lifeline for severe metabolic crises, Dr. Pelz highlights practical and long-term concerns, including monthly costs between $800 and $1,000 and an estimated 70% patient dropout rate within two years due to financial burden or side effects like nausea. She notes the absence of multi-decade safety studies, particularly regarding female hormonal systems. Furthermore, Dr. Pelz and Steven Bartlett emphasize the psychological contrast: whereas pharmaceutical interventions outsource agency to an external drug, mastering fasting fosters internal resilience and self-efficacy. Food Environment Loopholes and Stem Cell Disruption (13:40) Dr. Pelz argues that public health is fundamentally undermined by systemic regulatory failures, pointing to the FDA's 'Generally Recognized As Safe' (GRAS) status, which allows thousands of additives into foods without independent pre-market safety testing. She also identifies a structural conflict in housing food and pharmaceutical regulation under a single agency, which she argues prioritizes extended product shelf life over human health. These chemical exposures have severe physiological effects, notably through 'obesogens' that alter cellular development. Dr. Pelz highlights evidence that obesogens chemically reprogram stem cells meant for bone formation into fat cells, which she links to observed demographic trends of children growing shorter and heavier. With roughly 73% of US adults and 64% of UK adults classified as overweight or obese, she asserts that the obesity crisis is primarily driven by an excitotoxin- and chemical-laden food environment that reprograms biology and overrides intuitive satiety, rather than a mere failure of individual discipline. Hormonal Differences and Cycle-Synced Fasting for Women (50:03) Dr. Pelz warns that standard fasting recommendations fail women when they ignore sex hormone biology. The menstrual cycle is governed by two contrasting hormones: estrogen, which dominates the first half of the cycle, thrives on insulin sensitivity, lower carbohydrate intake, and fasting. In contrast, progesterone, which peaks during the luteal phase (around day 20 until menstruation), requires higher glucose levels to synthesize properly and is readily suppressed by cortisol. Aggressive fasting, severe caloric restriction, or strict ketogenic diets during the pre-menstrual window elevate cortisol, suppress progesterone, and can cause amenorrhea, hair loss, and mood disturbances. To avoid these disruptions, Dr. Pelz recommends a 'ketobiotic' framework that combines intermittent fasting with clean carbohydrates and fiber, which feeds the gut bacteria needed to metabolize and clear estrogen. She strongly cautions against unvaried One Meal A Day (OMAD) regimens for women, emphasizing that maintaining regular menstruation is essential for physiological health and monthly detoxification, as menstrual fluid excretes accumulated chemicals including phthalates, parabens, PFAS, and microplastics. Extended Fasting, Organ Health, and Hormonal Hierarchy (76:19) At extended durations, fasting engages deeper cellular repair pathways: 24-hour fasts trigger local intestinal stem cell regeneration for gut healing, while 72-hour water fasts stimulate systemic stem cell production and immune system renewal. Dr. Pelz underscores that metabolic and cellular vitality depend critically on liver health, as the liver is responsible for converting the thyroid hormone T4 into active T3, which governs cellular metabolism. She suggests monitoring visible indicators—such as ketone production efficiency during fasts, alcohol clearance rates, inner eye coloration, tongue coating (reflecting candida clearance), and nail ridges—as accessible measures of liver performance and mineral balance. Underpinning these mechanisms is what Dr. Pelz outlines as a hormonal hierarchy: oxytocin sits at the top, directly modulating cortisol; cortisol in turn dictates insulin sensitivity; and insulin governs downstream sex hormones. Elevated chronic stress keeps cortisol high, impairing insulin and inhibiting fat burning regardless of dietary control. Practices that boost oxytocin—such as meaningful social connection or soothing physical touch—lower cortisol and facilitate metabolic switching, demonstrating that optimal health requires an adaptable, context-specific toolbox rather than dogmatic rules. Dr. Pelz advocates replacing rigid nutritional dogma with an individualized 'health toolbox' centered on metabolic switching, whole foods, and cycle awareness. However, many of the clinical applications discussed—such as using multi-day water fasts for musculoskeletal healing and relying on visual diagnostic signs like tongue coating or foot cracks—stem from clinical experience, evolutionary paradigms, and pilot research, leaving open questions about their universal clinical reproducibility and medical supervision needs.

Dr. Mindy Pelz 认为，当代慢性代谢疾病的蔓延根源于超加工食品对人体细胞机能的破坏，以及过度依赖药物导致的自主权丧失。她主张运用契合生物进化与女性激素节律的断食干预，激活内源性代谢转换与干细胞修复，在摒弃单一教条的前提下构建因人而异的健康管理工具箱。 代谢转换与减重药物的权衡 (19:32) Dr. Pelz 指出，限时进食与传统热量限制有本质差异。热量限制仅聚焦卡路里进出的数学平衡，而限时进食通过阶段性切断营养供应使血糖降低，激活人体的“节俭基因”，由依赖葡萄糖转向分解脂肪并制造酮体的“代谢转换”状态，所生成的酮体能自发抑制脑部饥饿激素。对比当下流行的 Ozempic（司美格鲁肽）等 GLP-1 药物，虽然二者均能抑制食欲，但药物面临每月 800 至 1000 美元的高昂成本，且因恶心等副作用导致 70% 的使用者在两年内停用。 除了经济与生理耐受负担，Dr. Pelz 强调了心理认同层面的差异。依靠外源性药物减肥容易削弱个体对身体自驱力的信念，而通过断食取得成果能重建个体的心理掌控感。针对未来仿制药降价后可能引发的药物滥用，她呼吁保持谨慎，明确指出目前缺乏跨越 20 至 40 年且专门针对女性激素反应的长期安全性研究数据。 超加工食品与致肥物危机 (13:40) Dr. Pelz 批判了“货架食品皆安全”的普遍假象。她指出美国食品药品监督管理局（FDA）同时监管食品与药品存在结构性利益冲突，而“公认安全”（GRAS）条款允许数千种未经严格独立检验的化学添加剂进入食品供应链。工业化加工为了延长货架期并刺激成瘾性味觉，对天然食物进行深度变性，导致化学物质在体内残留时间同步延长。 更为严峻的是食品环境中的“致肥物”（obesogens）和兴奋性毒素。致肥物会在细胞层面将本用于修复骨骼组织的干细胞重编程为脂肪细胞，导致现代儿童呈现身高变矮但体重激增的反常趋势；兴奋性毒素则过度刺激神经系统，诱发儿童行为异常与大众焦虑。当前美国与英国成人超重或肥胖比例已分别高达 73% 和 64%，Dr. Pelz 认为，若不从源头清理工业化学添加剂并重塑透明的天然食品体系，单一依靠减重药物无法解决代谢衰退的根源。 女性激素节律与差异化断食 (50:03) Dr. Pelz 强调女性绝不能盲目照搬男性的无差别断食模式。在月经周期前十天，雌激素占据主导，身体对胰岛素敏感度较高，适宜进行限时断食与控制碳水；但在排卵后至经期前一周（约第 20 天起），孕酮分泌迎来峰值。孕酮的生成需要更高水平的葡萄糖支持，且极易被压力荷尔蒙皮质醇所抑制。若在此阶段强行坚持长断食或严格的“一日一餐”（OMAD），会导致皮质醇激增并抑制孕酮，诱发月经失调、脱发甚至继发性闭经。 针对月经周期，Dr. Pelz 指出经血是女性排出邻苯二甲酸酯、对羟基苯甲酸酯、全氟化合物（PFAS）及微塑料等环境毒素的重要生理通道，闭经将阻断这一自我净化机制。为此，她提倡兼顾高纤维与阶段断食的“酮类微生态”（Ketobiotic）方案，利用蔬菜纤维喂养分解雌激素的肠道菌群，并推行“盛宴-饥荒循环”，在黄体期适当放宽碳水摄入以保护内分泌平衡。 延长断食与机体自噬修复 (76:19) 在细胞再生层面，断食时长决定了身体修复的深度。Dr. Pelz 结合 Valter Longo 的学术成果指出，24 小时断食主要促进肠道干细胞更新并修复肠壁黏膜，而 72 小时（3 天）的水断食则能刺激全身干细胞再生并重置免疫系统。她分享自身通过 5 天水断食治愈慢性跟腱炎的个案，主张深度生酮状态能促使干细胞定向迁移修复损伤，并淘汰致病肠道菌群。 此类深层代谢依赖于健康的肝脏机能。肝脏不仅是合成酮体的中枢，还负责将甲状腺素 T4 转化为活性的 T3。Dr. Pelz 列出了一套无创自检指标：若断食 20 至 48 小时仍无法测得血酮，或伴有酒精耐受极差、内眼角发黄、足底严重开裂，通常意味着肝脏代谢迟滞；早晨舌苔呈现白厚或黑厚则提示念珠菌等菌群处于排毒周期，待舌质恢复粉红方为理想的复食时机。 激素层级模型与个性化工具箱 (105:24) Dr. Pelz 提出了机体代谢调控的“激素层级”假说：顶层为代表安全感与修复力的催产素，次层为皮质醇，第三层为胰岛素，底层则是性激素。当个体陷入孤独或缺乏社交联结时，催产素匮乏会推高皮质醇，直接刺激食欲并扰乱胰岛素与性激素分泌。通过拥抱、抚触（如 havening 技法）及深度人际交流促成催产素分泌，能有效阻断应激性暴食。 基于这一复杂的内分泌联动，Dr. Pelz 呼吁跳出饮食与运动流派的非黑即白之争，主张构建非教条化的“个人健康工具箱”。无论是晨间摄入 30 克蛋白质以激发肌肉合成、利用苹果醋平抑血糖波动，还是按需选择抗阻训练或限时断食，均应根据个体的实时压力、生理节律与生活环境灵活调整，最终将外部干预转化为可持续的个体生理自治。 Dr. Pelz 勾勒出了一套依托进化适应与机体自愈机制对抗现代代谢综合征的行动路径。然而，其倡导的 72 小时以上深度断食、舌苔指征评估以及土壤源性矿物质补充等实践，在主流医学界仍缺乏大规模随机对照试验的充分循证依据。在高度工业化与快节奏的生活现实中，普通人如何在缺乏专业监护的情况下精准兼顾断食效益与潜在的内分泌紊乱风险，仍是有待审慎评估的现实难题。

## Background 本期访谈由 YouTube 知名播客频道 *The Diary Of A CEO*（主持人 Steven Bartlett）于 2024 年 6 月 27 日发布。节目邀请了享誉全球的断食与女性健康专家、《Fast Like A Girl》作者 Dr. Mindy Pelz 再次做客，深入探讨当代代谢危机、减重针剂 Ozempic（司美格鲁肽）背后的隐患、加工食品与“致胖因子”（obesogens）对细胞的破坏，以及如何通过顺应荷尔蒙节律的断食重启机体自愈力。 ## TL;DR Dr. Mindy Pelz 指出，当代高发的肥胖与慢性病根源在于工业化加工食品、致胖因子与超负荷压力对人体古老基因的劫持，而依赖 Ozempic 压制食欲仅是治标不治本且代价高昂的权宜之计。相比之下，间歇性与深度断食能自然触发人体的双燃料代谢开关，促进内源性产酮并激发干细胞修复肠道和全身软组织。她重点警示女性断食必须顺应月经周期，在经前一周严禁深度断食以保障孕酮分泌与每月排毒。最后，她系统拆解了肝脏在甲状腺及雌激素代谢中的核心作用，并提出融合断食、精准营养与催产素社交连接的“动态健康工具箱”理念。 ## Atmosphere & style 整场对话兼具硬核的生理学剖析与深切的生命赋权感，氛围既发人深省又温暖鼓舞。主持人 Steven Bartlett 充满求知欲与共情力，不时分享伴侣的生理周期困扰与个人运动创伤，与 Dr. Mindy 热忱、坚定且极具亲和力的专家姿态形成了极佳的叙事共振。两人在揭露食品工业谎言的严肃警示与开怀调侃（如直饮苹果醋的痛苦体验及当场检查脚后跟）之间游刃有余地流转，为听众带来了一场兼具警醒力量与治愈温度的认知觉醒体验。 ## Bulletin - [34:23](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2063s) 断食能启动人体的双燃料代谢切换机制：空腹约12小时后系统转入生酮燃脂区间，36小时可优先调动顽固内脏脂肪，而72小时深度断食则能激发系统性干细胞释放并重启免疫系统。 - [21:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1260s) 减肥药物无法根治肥胖危机：Ozempic等降糖减重药物两年停药率高达70%，且现代肥胖激增的核心诱因在于食品环境中的“致肥物”（Obesogens）在生化层面重编程多能干细胞分化为脂肪细胞。 - [50:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3000s) 女性断食必须顺应荷尔蒙生理周期：经期前一周（黄体期）体内孕酮主导，其合成依赖充足血糖且对压力激素皮质醇极度敏感，此阶段严禁进行高强度断食或严格生酮，以防激素失衡导致闭经。 - [01:46:53](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6413s) 构建基于“激素层级理论”的动态健康工具箱：催产素位居激素顶层并能强力压制皮质醇，人际联结与减压有助于阻断情绪暴食；健康并非单一教条，断食、抗阻运动、膳食纤维与补剂需依身体状态灵活调配。 ## Key takeaways - [10:15](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=615s) 远古基因与代谢双燃料系统：人体如同油电混合动力汽车，断食约12小时后葡萄糖耗尽，系统自动换挡至脂肪燃烧并由肝脏生成酮体，不仅能抗炎燃脂，更能赋予大脑超强的清醒度与专注力。 - [13:40](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=820s) 现代食品工业的最大谎言是“所有食物皆安全”：FDA的GRAS（公认安全）体系存在严重监管漏洞，大量未经验证的化学添加剂与致肥物（Obesogens）合法进入食品链，篡改干细胞分化指令使其加速转化为脂肪细胞。 - [21:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1260s) Ozempic与断食的本质差异在于“赋权”：Ozempic通过外源手段压制食欲但流失率高且剥夺了对自身自愈力的信任；断食则是利用内源体脂换取酮体自然关闭饥饿中枢，重塑掌控自身命运的内在意志。 - [19:32](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1172s) 限时进食与卡路里限制的生化逻辑截然不同：限时进食的核心在于利用断食窗口造成的营养与葡萄糖低谷来触发细胞自噬与燃脂代谢开关，而非机械死磕热量摄入与消耗的算术模型。 - [39:56](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2396s) 隔日断食能够重塑肠道菌群与食物偏好：深度断食能精准饿死索要精制糖的促炎坏菌，结合益生元与多酚类优质食材复食，可在数周至数月内彻底改变微生态指令并消除对垃圾食品的渴求。 - [50:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3000s) 经前一周绝对严禁盲目断食：黄体期的孕酮合成需要葡萄糖支持且畏惧皮质醇，盲目断食引起的皮质醇激增会阻断孕酮达峰，进而诱发月经推迟甚至闭经，剥夺经血排出微塑料与化学毒素的重要通道。 - [59:33](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3573s) 苹果醋与代谢饮品的血糖平抑机制：苹果醋通过调节肠道微生物与肝脏的协同通信网络显著减缓餐后血糖峰值；生蜂蜜因保留天然活性酶，其健康效益远胜于人工合成的低卡代糖。 - [01:16:19](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4579s) 深度断食激活干细胞与肌肉骨骼组织自我修复：24小时断食激活肠道干细胞修复黏膜，72小时乃至多日断食可促使全身性干细胞释放并大幅压制系统性炎症，显著加速关节和软组织损伤愈合。 - [01:20:55](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4855s) 蛋白质分次脉冲摄入法则：破断食首餐摄入至少30克蛋白质可开启肌肉氨基酸感应系统，全天宜分多次脉冲摄入，避免单餐过量摄入导致多余蛋白质通过糖异生转化为葡萄糖与体脂。 - [01:25:12](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5112s) 肝脏是激素转化与新陈代谢的关键中枢：无活性的甲状腺素T4需经由健康的肝脏与肠道去碘脱氧转化为活性T3；若断食数十小时仍无法检测出血酮，或内眼角发黄、脚后跟干裂皲裂，均是肝脏郁结的代谢预警。 - [01:33:43](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5623s) 现代土壤退化引发果蔬营养空心化危机：工业化单一作物种植与机械过度翻耕破坏了土壤微生态，现代蔬果微量元素含量较数十年重大幅下跌，需提倡再生农业或补充天然富里酸等矿物质。 - [01:37:57](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5877s) 酒精的生理毒害与社交催产素悖论：酒精在生理上是全方位毒素并会暂停肝脏燃脂；但在极端高压下，极克制的小酌若能促进深度社交互动并释放“信任荷尔蒙”催产素，催产素对皮质醇的抑制可在特定时刻对冲部分生理损伤。 - [01:46:53](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6413s) 激素调控层级理论（Hormonal Hierarchy）：催产素位于内分泌层级顶层，能强力下调第二层的皮质醇；皮质醇若失控会干扰第三层的胰岛素，进而扰乱底层的雌激素、孕酮及睾酮等性激素平衡。 - [01:49:35](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6575s) 拒绝单一教条，建立情境化“健康工具箱”：没有任何单一饮食或运动法则能解决所有问题，应当将断食、抗阻训练、有氧运动、补剂以及人际联结视作工具，根据日常身体反馈动态调用。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=0s) 健康危机的真相与本期预告 现代人正处于一场前所未有的健康危机之中。Dr. Mindy Pelz 再次做客节目，她开宗明义地指出：当前你所面临的健康问题或许不是你的过错，但掌控并扭转它绝对是你自己的责任。食品工业环境向公众灌输的最大谎言，就是让人以为“所有的食物都是安全的”。事实上，有些食物堪比良药，而有些食物则是在体内培植疾病。像加工肉类、精制糖，以及甜甜圈和盒装果汁中暗藏的劣质有毒油脂，都在暗中助长癌症与慢性病的滋生。 在这场健康博弈中，肝脏扮演着至关重要的中枢角色。判断肝脏是否处于亚健康状态甚至可以通过一些身体表征来识别，比如观察脚底的状态。面对当代日益严重的肥胖问题，以 Ozempic（诺和泰，司美格鲁肽）为代表的减肥药物虽然声称能达成减重效果，但其潜在代价却不容忽视。相比之下，断食（Fasting）作为一种古老而自发的代谢切换机制，不仅能重启腹部脂肪燃烧，还能激活身体更深层次的细胞自噬与自我修复。 ### [01:31](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=91s) 频道破六百万订阅与听众回馈活动 主持人 Steven Bartlett 在进入正式对谈前分享了一项里程碑：*The Diary Of A CEO* 频道在 YouTube 上的订阅人数刚刚突破了 600 万大关。为了向长期支持的受众致谢，团队首次推出了订阅者抽奖福利活动。在当月的每一期节目中，团队都会随机抽取三位订阅者，分别送出价值 1,000 英镑的代金券、亲临现场观看节目幕后录制的入场门票，以及与 Steven 本人进行 10 分钟一对一深度交流的通话机会。Steven 动情地表达了对观众的感激，称能够持续打造这档节目是他毕生最大的荣幸。 ### [02:14](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=134s) 改变百万人命运的断食回响 回顾上一期节目的播出，该期访谈在 YouTube、Spotify、BBC iPlayer 及各大航空公司流媒体上的累计播放量迅速突破了 1,000 万次。Steven 在海量反馈中挑选了最具代表性的两条听众留言与 Mindy 现场分享。第一位名叫 Anne 的听众表示，自从半年前收看节目并开始践行间歇性断食后，她成功减重 18 磅，无论是外貌还是精神状态都迎来了人生巅峰。 第二条留言则来自一位 57 岁的重度肥胖女性。她不仅正在经历更年期的剧烈生理震荡，现实生活中也背负着巨大的个人压力。在实践了 Dr. Mindy 的方案后，她每周固定进行一次 36 至 48 小时的深度断食。她在留言中写道：“断食彻底拯救了我，它极大增强了我的自信心，让我坚信自己如今有能力去战胜生命中那些极其艰难的险阻（I can now do really hard things）。” 这段发自肺腑的话语让现场充满触动。 ### [03:45](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=225s) 重拾自律：从舒适陷阱中夺回自主权 Dr. Mindy 强调，那位 57 岁女性展现出的特质正是最纯粹的“赋权”（Empowerment）。当今时代将生活塑造得过于便利和舒适——人们足不出户瘫在沙发上，动动手指外卖就会送到门口，遥控器和手机可以操纵一切，甚至无需迈出一步。然而，极度便利的代价是人类正在逐渐丧失对自身潜能的感知。对于女性而言，在健康领域这种被动和无力感尤为严重。 断食的本质并不仅仅关乎体重秤上的数字，更是一场深刻的心理重塑。当你能够克制食欲、合上嘴巴抵抗诱惑时，你是在向大脑反复建立客观证据：我是一个对自己命运拥有掌控权与自主权的人。这种由内而外的底气会迅速外溢，直接重塑个人的职业生涯、人际交往边界以及应对复杂挑战的抗压韧性。 ```mermaid flowchart TD accTitle: 现代舒适陷阱与断食赋权对比 accDescr: 对比现代便利生活导致的无力感与通过断食重获内在控制力的心理机制 subgraph Trap["现代舒适陷阱"] A["极度便利与无节制即时满足"] --> B["身体机能退化 / 意志力削弱"] B --> C["被动让渡健康自主权"] end subgraph Fasting["断食赋权路径"] D["主动设定进食边界与节制"] --> E["建立自我掌控的客观事实"] E --> F["重塑面对生活困境的抗压与行动力"] end ``` ### [05:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=300s) 畅销书《Fast Like a Girl》背后的全球共鸣 谈及著作《Fast Like a Girl》在发布一年半内全球销量便突破 71.7 万册（涵盖实体精装、电子书及 Audible 有声书全平台），Dr. Mindy 坦言其轰动反响完全超出了最初的预期。这一套针对女性激素周期的断食方法论并非象牙塔里的理论假设，而是她在临床一线历经 10 年实践、反复验证所得出的成熟模式。 在将这套系统通过 YouTube 频道向大众普及的过程中，Mindy 团队构建了一套严密的用户反馈机制： - 持续在视频中向受众抛出具体实操问题，鼓励女性记录并留言分享自身的断食反应。 - 安排专门团队系统性地汇总这些海量真实案例，从中梳理代谢与激素波动的规律与模式。 - 后台私信与正面好评呈爆发式增长，迫使她将团队运营人员扩充了一倍以应对咨询。 Dr. Mindy 反复审视这本书，探寻它能够深植人心的核心原因：长期以来，女性在医疗健康体系中缺乏行之有效且完全属于自己的工具。断食无需昂贵的花销，不占用额外的时间，更不需要将自身的主导权拱手让人，它赋予了女性即学即用、自愈身心的独立权利。 ### [07:21](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=441s) 对抗传统医疗的无力感：代谢切换的自愈力量 现代医疗系统往往存在着一种让患者丧失主能性的循环怪圈。当患者带着一长串复杂的身体症状走进诊室，医生通常会给出一个专业病名并开具处方。如果药物起效，患者会归功于医生和药物神奇；如果药物失效，患者便在医生的建议下不断更换药物，最终走上频繁更换医生的“求医折腾”之路。这种模式本质上是在持续向外让渡力量，将健康的希望完全寄托于外部干预。 断食所带来的革命性突破在于让大众理解了“代谢切换”（Metabolic Switching）的概念：人体有进食的窗口，更有不进食的窗口。在停止进食的阶段，机体能够深度激活自我修复程序。这一工具无需处方、立即可用，听完一期播客一小时后就能直接付诸行动。除了运动之外，几乎没有任何其他生活方式工具能如此迅速地让人重新体会到身体完全由自己掌控的力量。 ### [09:15](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=555s) 远古基因与现代毒性环境的剧烈碰撞 探讨当代社会为何演变成“一天五餐、暴饮暴食”的病态模式，必须追溯到人类进化的根源。Dr. Mindy 指出，现代人所栖息的肉体，在生理结构和基因层面上与数万年前的狩猎采集者完全一致。然而，现代人每天所置身的环境，无论是在物理层面、心理情绪层面，还是日常摄入的化学物质与环境毒素压力上，都与远古祖先的生活状态形成了天壤之别。现代人正以一具适应匮乏与间歇性断食的古老躯体，承受着工业化过度供给与慢性压力的剧烈冲击。 ### [10:15](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=615s) 狩猎采集者与“节俭基因”：人体的双燃料代谢开关 远古时期的狩猎采集者走出洞穴时，既没有 DoorDash 外卖平台，也没有装满食物的冰箱。如果血糖稍有下降，他们就在距离洞口仅一百码的地方昏倒，人类根本无法繁衍至今。真实发生的情况是：外出搜寻食物的时间越长，机体就会代谢切换到另一套燃料系统——生酮能量系统（即脂肪燃烧系统）。人类身体就像一辆油电混合动力汽车，当血液中的葡萄糖耗尽，系统便会自动换挡，启动脂肪分解并产生酮体；酮体直奔大脑，不仅不会让人萎靡，反而使感官更加敏锐、思维更加专注、身体更加强健，从而有力地继续捕猎。 现代人却彻底遗忘了这套系统。由于无休止的食物供给、过度刺激与认知轰炸，原本深植于基因中的生物修复程序几乎从未被激活。明迪·佩尔兹博士在此提到了“节俭基因假说”（Thrifty Gene Hypothesis）：那些能在食物匮乏期迅速切换至燃脂供能模式的祖先得以存活并繁衍，没有这种基因机制的个体早已被自然淘汰。然而，现代人类带着这套为了应对饥荒而进化出的基因，却终日不停进食；无法接入脂肪燃烧机制，让人类在生物学层面严重脱轨，最终被充斥糖分的现代生活慢性侵害。 ```mermaid flowchart TD accTitle: 双燃料代谢切换机制 accDescr: 展示人体在进食与断食状态下葡萄糖与生酮系统的转换流程 subgraph SugarMode["糖代谢模式（外源供能）"] A["摄入食物 / 糖分充足"] --> B["燃烧葡萄糖"] B --> C["胰岛素上升 / 脂肪储存"] end subgraph Switch["代谢开关触发"] C -.->|"断食 / 营养消耗"| D["血糖与胰岛素下降"] end subgraph KetoMode["生酮代谢模式（内源修复）"] D --> E["启动脂肪燃烧"] E --> F["肝脏生成酮体"] F --> G["大脑专注度与体能飙升"] end ``` ### [12:42](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=762s) 被劫持的多巴胺与肠道菌群的糖分操纵 面对无处不在的廉价糖分，斯蒂芬·巴特利特对现代人的身不由己表示同情——要求大众违抗本能去拒绝糖分，无异于一场艰难的自我对抗。人类大脑中确实存在“见到糖分就塞进嘴里”的原始冲动，但佩尔兹博士揭示了一个更残酷的真相：操控你的不仅是大脑，还有体内的微生物。肠道中的某些真菌为了自身生存，会直接向味蕾发送强烈的觅糖信号。 不仅如此，工业化食品中的添加剂已经彻底“绑架”了人体的味觉与奖赏中枢。现代人从深加工食品中摄取的多巴胺过载，以至于甚至不需要把食物吃进嘴里——只要走进超市货架，目光落在那包心爱的薯片包装上，脑中便会瞬间产生剧烈的多巴胺脉冲：“我知道吃下它的快感，我想要它。”这种神经反射让抵御垃圾食品的诱惑变得难上加难。 ### [13:40](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=820s) 现代食品体系的最大谎言：“所有食物都是安全的” 现代社会向公众灌输的最大谎言就是“摆在超市货架上的所有食物都是安全且经过健康审查的”。在美国，美国食品药品监督管理局（FDA）设有一套名为 GRAS（公认安全，Generally Recognized As Safe）的分类制度。在这个框架下，许多化学物质即使未经充分的长期安全性科学论证，也能被打包贴上“公认安全”的标签流入市场。食品监管采取的是一种如同司法的“无罪推定”哲学：除非被铁证证实有害，否则默认可以食用。 监管体系内部甚至流传着一句讽刺的行话——“在 FDA 里，字母 F（Food，食品）是静音不发音的”，管理部门的精力几乎全被药品（Drug）占据。佩尔兹博士直言，如果真正重视国民健康，食品与药品就应该彻底分拆独立监管。现实是极其严峻的：食物要么是滋养生命的药物，要么是诱发疾病的毒剂，仅仅因为它们都被统称为“食物”，绝不意味着它们不会危害健康。 ### [15:24](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=924s) 配料表的自救指南：超市货架与侄子的华夫饼测试 普通人识别有毒食品最简单直接的方法是查看包装背面的“配料表”（Ingredients）。佩尔兹博士分享了自己与 14 岁侄子的一段往事：侄子曾拿出一盒冷冻华夫饼问她是否健康，她让侄子当场大声朗读配料表。读到第三项成分时，那串拗口晦涩的化学名词让少年卡了壳。博士让他立即掏出手机搜索，男孩查完后惊愕地发现：“等等，这是一种致癌化学物质！”在工业化加工中，此类促进慢性疾病的化学成分却被合法允许加入日常食物。 为了避开这些隐形杀手，她给出了两条明确的行动准则： - **查验配料认知度**：拿起任何包装食品，只看配料表。只要出现任何一个自己无法理解、念不出来的化学合成成分，就上网核实其真实用途与潜在毒性。 - **巡走超市外围（Perimeter）**：逛超市时尽量避开中间摆满盒装加工食品的货道，集中在超市外圈的冷藏区和生鲜区采买。 - **选择无标签的原型食物**：真正来自大地或动物的天然食材不需要配料标签；货架期越长、能常温保存数年的变性食品，其中的化学成分在人体内滞留和破坏的时间也越长。 ### [17:35](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1055s) “少食多餐促进代谢”的骗局与早餐广告的诞生 大众普遍从小被灌输“早餐、午餐、零食、晚餐全天不停进食”的作息模式，斯蒂芬质疑这种与断食背道而驰的生活方式究竟由谁确立。佩尔兹博士指出，风靡全球的“早餐是一天中最重要的一餐”根本不是科学医学结论，而是源自 20 世纪 70 年代家乐氏玉米片（Kellogg's Corn Flakes）为了推销新品精心炮制的一句广告营销口号；半个世纪过去，世人却依然将其奉为营养金科玉律。 至于“每天吃五到六顿少食多餐可以加速新陈代谢”的说法，科学界根本找不到坚实的实证支持，现实生活中也几乎无人能通过全天频繁进食实现代谢提升。直到近年来瓦尔特·隆戈（Valter Longo）与萨钦·潘达（Satchin Panda）等断食研究先驱的成果问世，人们才重新认识到：将进食时间窗口压缩、留出足够长的空腹阶段，会激发体内不可思议的细胞自愈奇迹。 ### [19:32](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1172s) 限时进食与卡路里限制的本质区别 面对关于“限时进食（TRE）是否就是卡路里限制（CR）换了个说法”的疑问，佩尔兹博士给出了明确的否定回答： - **限时进食（Time-Restricted Eating）**：核心在于对进食窗口与断食窗口的严格划分。断食窗口被拉得越长，体内因为外源性营养与葡萄糖的彻底中断，才会激活一系列深层修复与自噬机制，逼迫身体换挡至燃烧脂肪、产生酮体的状态。这一生理过程由“营养物质缺席”触发，与进食阶段吃了多少热量完全无关。 - **卡路里限制（Calorie Restriction）**：仅计算能量卡路里的摄入与消耗平衡，完全忽略了进食频率对胰岛素水平、代谢通路及激素修复周期的生化影响。 ### [20:29](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1229s) 热量限制与断食的本质区别 明迪·佩尔茨博士（Dr. Mindy Pelz）深入剖析了“热量限制”（Calorie Restriction）与“断食”（Fasting）之间底层逻辑的巨大差异。热量限制的哲学是死磕卡路里的摄入与消耗平衡——设定每天摄入特定数额的热量，全天致力于维持这一数字；然而断食并不仅仅与卡路里相关，它通过“时间限制”在人体内部启动独特的自我修复机制。当机体处于营养匮乏以及血糖下降的双重状态时，这种修复系统才会被真正激活。 - **热量限制的局限**：单纯关注热量进出（CICO），将身体视为简单的能量算术模型，忽视了激素与代谢环境的深层变化。 - **时间限制的机制**：通过拉长不进食的时间窗口，造成暂时的营养与葡萄糖低谷，从而触发自噬与代谢开关。 --- ### [21:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1260s) 对 Ozempic（司美格鲁肽）的看法：成本、副作用与饥饿感消除机制 随着 Ozempic（司美格鲁肽）和 Wegovy 等降糖减重药物在全球文化中掀起风暴，史蒂芬·巴特利特（Steven Bartlett）询问明迪博士，如何看待利用药物达到与断食相似减重效果的现象。明迪博士坦言自己并非药物机制专家，但作为普通大众健康的倡导者，她指出了 Ozempic 面临的三大核心困境：首先是高昂的经济成本，每月高达 800 至 1,000 美元的花费，对于打两份工只为温饱的单亲妈妈来说根本遥不可及；其次是诸如恶心等未完全明晰且因人而异的副作用；第三则是近期惊人的流失率数据——高达 70% 的使用者在两年内停药，无论是因为经济压力还是身体不适，这都证明它难以作为持久的生活方式。 随后，明迪博士从症状学角度解构了 Ozempic 与断食的内在契合点：它们最显著的作用都是“消除饥饿感”。当人们学会断食生活方式并实现代谢切换后，饥饿感会自然消退。身体在没有外源食物供给时进入生酮系统，产生的酮体能够直接作用于大脑并关闭饥饿中枢。史蒂芬分享了自己尝试生酮饮食时食欲显著下降的亲身经历，明迪解释这是因为血糖始终保持平稳，告别了峰值骤升骤降导致的暴食欲望。 ```mermaid flowchart TD accTitle: 断食产酮与抑制饥饿机制 accDescr: 展示断食如何通过燃烧自体脂肪生成酮体，进而平稳血糖并关闭大脑饥饿信号 subgraph 断食代谢状态 A["断食窗口（无外源食物）"] --> B["血糖与胰岛素平稳下降"] B --> C["启动代谢开关：分解自身体脂"] end subgraph 产酮与脑部反馈 C --> D["肝脏生成副产物：内源性酮体"] D --> E["酮体进入大脑神经循环"] E --> F["直接关闭饥饿激素信号"] end ``` 明迪打了一个极其生动的比方：“这就像你走进药房配 Ozempic，店员要求你割下一小块自己的脂肪来抵扣药费，接着你回家注射并感到不再饥饿——断食其实就是在做完全相同的事，只不过它是用你自身的脂肪来换取酮体，一边减重一边抑制饥饿。” - **经济门槛**：每月数百至上千美元的花销让普通工薪阶层望而却步，加剧了健康资源的不平等。 - **高流失率**：统计显示约 70% 的 Ozempic 使用者在两年内停止使用，无法形成持续终身的健康闭环。 - **双重减重动力**：断食减重一方面来自稳定的食欲控制，另一方面来自直接消耗脂肪合成酮体的供能转变。 --- ### [24:44](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1484s) 专利过期后的普及隐患与被剥夺的内在力量 史蒂芬提到，按照医药专利通常约 10 年有效期的规律，未来 Ozempic 的专利一旦失效，各家药厂必将发起价格战，推出低价仿制药；届时西方世界是否会演变成人手一剂减肥针、全民依靠药物压制饥饿的未来？明迪对此深表担忧，她强调在拥抱这种未来之前，必须拿出长达 20 至 40 年的长期安全性数据，尤其是针对女性生理群体的专属研究，否则轻言安全为时过早。 除了生理层面的担忧，明迪更痛心于药物对人类精神信念的剥夺。她并不否认那些通过 Ozempic 成功减重的人所获得的欣喜，甚至认为断食可以作为停药后的辅助工具，但两者带来的心理体验有着云泥之别：依靠药物瘦下来的人在被夸奖时，往往会归功于“我在打 Ozempic”；而通过断食重获健康的人则会骄傲地宣布“我学会了断食”。后者激发出一种无可替代的内在力量——“这是我凭借自己的身体做到的”。当全社会习惯将每一种健康困境和减重需求都寄托在一粒药丸或一针药剂上时，人类将彻底丧失对自己身体自我治愈能力的信任。 --- ### [27:12](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1632s) 舒适危机与将健康“外包”的代价 史蒂芬将明迪关于自律与赋权的论点，延伸至当下整个社会的“舒适危机”（Comfort Crisis）。从足不出户的在线外卖、交友软件，再到即将全面接管日常琐事的 AI Agent，现代文明正竭尽全力从生活中剥离掉一切不适、困难与挑战。在这个语境下，Ozempic 成了剥离“身体自律之苦”的终极工具。然而纵观历史，人类每一次以放弃阻力来换取即时舒适与便利，往往都在数十年后付出沉重的代价。如今社会中涌现出的冷水浴（Ice Bath）或极限越野跑等自虐式潮流，本质上就是对这种过度安逸文化的应激抗争。 明迪对这种观点深表赞同，并阐述了自己的健康哲学：真正的健康应当向内探寻，唤醒身体固有的疗愈潜力，而不是将生命功能全面“外包”。她以市面上流行的“外源性酮体”（Exogenous Ketones）为例指出，许多人频繁询问是否该喝外源酮，而她的态度永远是优先训练身体进行代谢切换、自主制造内源性酮体。如果人类一味沉迷于外包自律与代谢机能，20 到 30 年后必将引发严重的人类生存与心理危机。史蒂芬总结道，一条至关重要的处世法则是：**如果我们今天拒绝承受任何必要的不适，就仅仅是把这种痛苦无限递延到了未来**——即便未来未必立刻爆发代谢疾病，也可能因为缺乏直面困难的意志而在人际关系与人生挑战中全面溃败。 ### [30:20](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1820s) 代价与生活方式：奇迹药物 vs. 预防医学 对话从对人生哲学的探讨展开。主持人提出一个深刻的生活准则——“凡事皆有代价（everything has a cost）”。每当有人兜售一种所谓的“奇迹药物”或“奇迹疗法”时，往往仅仅是因为我们尚未探明其隐藏的代价。这种未知性令人恐惧，因为相较于被承诺一个完美的解药，人们更情愿被告知清楚：“这并不完美，会有很多副作用，但你愿意做这个权衡吗？”目前，像 Ozempic 这样的减肥针剂正被捧为万能神药，这恰恰是最让人担忧的。 Mindy Pelz 博士对此表示认同，强调目前迫切需要更长时间的长期跟踪研究。虽然 Ozempic 并非一无是处——对于深陷严重代谢危机的人来说，它确实是一根救命稻草——但绝不能因此完全妖魔化它，也不能指望它能替代底层健康习惯。Pelz 博士坚定主张“生活方式、生活方式、生活方式（lifestyle, lifestyle, lifestyle）”是健康的根本底线，健康从来没有免费通票（free pass）。你可以通过各种方式进行生物黑客调优（biohack），甚至掌握快速改善代谢的方法，但最终每个人都必须为自己的身体担起责任，尤其是随着年龄的增长，必须为此付出努力。 不良饮食的选择往往是具有欺骗性的。它在当下几乎是隐形的——你可能只是感到胃部微有不适或胀气，但在体内，这相当于为未来的自己埋下隐患。饮食在某种程度上必须成为一种“信仰”，因为你无法用肉眼察觉肠道菌群与内部机能正在发生的破坏。Pelz 博士回忆起曾对患者常说的话：“你现在所做的一切生活方式调整，都是在预防那些你甚至不知道自己会患上的疾病。”早晨 5 点起床锻炼，可能是在阻断 20 年后的阿尔茨海默病；坚持间歇性断食的生活方式，可能是在预防未来的激素相关癌症。正因为预防机制无法即时给予奖励，“预防从来不会附带一枚荣誉奖章”。 --- ### [32:52](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1972s) 酮体、生酮饮食与“生酮微生态（Ketobiotic）” 话题转向断食期间产生的关键能量分子——酮体（ketones）。主持人询问，倡导通过断食产生酮体，是否意味着 Pelz 博士也是传统生酮饮食（Ketogenic Diet）的推崇者。 Pelz 博士澄清，她支持的是“脉冲式产生酮体（pulsing in ketones）”，而非长期严格的传统生酮饮食。生酮饮食确实有其积极面，例如大幅削减精制碳水化合物和压低血糖，这些对所有人都是益处。然而，早期生酮饮食在推行中走向了极端，许多人演变成了只吃肉类和脂肪，完全不碰蔬菜和水果。对于女性而言，这种做法尤其危险：女性需要膳食纤维来滋养肠道菌群，以代谢和分解雌激素（estrogen）。 因此，Pelz 博士提出了“生酮微生态（Ketobiotic）”的概念：在饮食中重新提高健康碳水的比例，戒绝加工精制碳水，但让身体依靠每日的“断食窗口（fasting window）”来学会代谢转换、产生酮体，而不是无休止地通过操控日常食物来逼迫身体生酮。 ```mermaid flowchart TD accTitle: 代谢能量转换与生酮路径 accDescr: 展示从进食状态向断食燃脂生酮状态切换的时间轴与生理机制。 subgraph FedState ["进食状态"] A["摄入食物 / 血糖升高"] --> B["以葡萄糖为主要燃料\n（燃糖模式）"] end subgraph MetabolicSwitch ["代谢转换阶段"] B -->|断食达到约 8 小时| C["燃糖模式逐渐减弱\n向燃脂模式过渡"] C -->|断食达到 12 小时| D["血糖与外源营养维持低位\n身体启动备用能量通道"] end subgraph FastedState ["断食状态（产酮）"] D --> E["分解脂肪生成酮体（Ketones）\n获得细胞修复与代谢灵活性"] end ``` --- ### [34:23](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2063s) 代谢转换的窗口期与断食饮品选择 关于断食多长时间才能触发这种代谢开关（metabolically switch），Pelz 博士指出： - **基础时间节点**：通常在断食约 8 小时后，人体系统开始由燃糖模式（sugar burner）向燃脂模式（fat burner）转移；大约再过 4 个小时，即总共断食 **12 小时** 左右，系统基本完全迈入断食燃脂区间。 - **代谢转换迟钝（Sluggish Metabolic Switch）**：并非所有人都能顺利在 12 小时内切换。从未经历过断食的人，其代谢开关往往非常迟缓，到了 12 小时不仅没有生成酮体，反而会感到极度饥饿和难受。这也是 Pelz 博士撰写新书（提供饮食清理指南）的核心原因——先清理不良饮食，代谢转换才会变得轻而易举。 在断食期间摄入液体是否会打断代谢切换： - **水**：完全可行（仅在极其罕见的极端案例中，有人喝水会出现血糖波动）。 - **黑咖啡**：对绝大多数人没问题，前提是纯黑咖啡且原料无化学污染、最好是有机咖啡；咖啡中加入的伴侣、糖或奶才是问题所在。 - **纯茶**：在断食窗口期间饮用通常也是安全的。 --- ### [36:31](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2191s) 断食的常见误区与作息定制 针对实践间歇性断食人群最容易踩入的误区，Pelz 博士梳理了几个主要盲点： 1. **化学代糖与无糖饮料**：很多人以为断食只是“不吃固体食物”，于是在窗口期大量饮用含有化学合成甜味剂的无糖低卡饮料。这些人造甜味剂不仅可能诱发饥饿素分泌，更会扰乱代谢系统；甚至有人天真地询问能否喝果汁，彻底违背了通过降低血糖进入酮症状态的初衷。 2. **女性脱离生理周期盲目断食**：女性的激素水平随月经周期剧烈波动，全年无休地每天高强度断食会对激素造成破坏。这也是她撰写《Fast Like A Girl》的原因，倡导女性必须配合周期进行断食。 3. **以为断食可以免去清理饮食**：断食并非暴饮暴食垃圾食品的免死金牌，只有先清理食物源头，断食才会变得轻松。 4. **教条主义与死板时间表**：很多人误以为断食必须遵循统一的模板（如只能跳过早餐）。实际上，断食窗口完全支持个性化定制： - 有人习惯不吃晚餐，有人选择跳过早餐，也有人实行“从午餐到午餐”的 24 小时流转。 - 昼夜节律建议：Pelz 博士提倡“在白天进食、在黑暗中禁食”。因为夜晚褪黑素（melatonin）分泌时，人体胰岛素抵抗会升高。 - 兼顾家庭社交：如果一位患者最重要的日常仪式是在晚上 8 点与全家人共进晚餐，那么完全没必要强行跳过晚餐，大可以将进食窗口调整至下午 2 点到晚上 9-10 点。 面对主持人的疑问——“许多人即便读了书，依然会在晚上 11 点或早晨 8 点被强烈的糖瘾和饥饿感击溃而屡屡失败”，Pelz 博士提到这往往与代谢不适应有关。为此，她提到了多年前一项著名的“隔日断食（Every-Other-Day Diet）”经典临床研究，该研究正是针对深陷代谢危机的人群探索适应路径。 ### [39:56](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2396s) 隔日断食奇迹：为何一年后味蕾会彻底重塑？ 谈到断食对人体的深远重塑，Mindy 引用了一项极具震撼力的临床研究。研究招募了一群处于极差代谢状态的受试者——他们长期摄入标准西方饮食（SAD），胆固醇爆表、糖化血红蛋白（HbA1c）偏高、肝酶异常、血压居高不下，全身的健康警报几乎全部拉响。研究人员并没有强行限制他们的食物种类，而是制定了严苛的“隔日断食”（Alternate-day fasting）规则：第一天可以彻底放开胃口、想吃什么就吃什么，第二天则全天彻底断食、滴米不进，如此循环往复整整持续一年。尽管由于难度极高，约有三分之一的受试者中途退出，但那些咬牙坚持下来的人，不仅所有代谢指标全面逆转、体重显著下降，研究人员更观察到了一个不可思议的副产物：受试者的味蕾与食物偏好在潜移默化中彻底改变了。 他们不再疯狂渴望曾经深爱的高热量汉堡和薯条，反而会不自觉地想吃一份搭配优质蛋白质的新鲜沙拉。Mindy 指出，这种饮食渴望的转变绝非单纯依靠意志力或大脑的理智决断，其根源深深扎在肠道微生物组（Microbiome）的生态变革之中。人们脑海中冒出的食欲，很多时候其实是肠道内数以万亿计的细菌所发出的微观指令。长期吃垃圾食品喂养出的一窝“坏菌”，会持续向神经系统索要促炎、高糖的高毒性垃圾；而当断食打断了这个循环，坏菌被大面积削弱，健康菌群夺回领地，人们对垃圾食品的依赖便迎刃而解。 - **实验设计细节**：采取“一天彻底绝食、一天放纵进食”的隔日周期，为期整整一年。 - **研究掉队率**：约三分之一的人无法耐受而中途退出，但留存者的代谢指标均出现根本性好转。 - **渴望的转变周期**：研究在进行到约 6 个月时开始初显端倪，一年满期后食物渴望的转变完全成型。 ```mermaid flowchart TD accTitle: 隔日断食重塑肠道菌群与饮食渴望机制 accDescr: 展示断食如何通过饥饿淘汰坏菌、改变菌群结构，从而反向重塑大脑对于食物的渴望与偏好。 subgraph FastingPhase["断食干预阶段"] A["隔日深度断食 (24-36小时)"] --> B["阻断毒性营养来源"] B --> C["淘汰依赖精制糖/垃圾食品的促炎坏菌"] end subgraph MicrobiomeShift["微生物组重构"] C --> D["肠道菌群多样性与平衡改变"] D --> E["益生元/优质复食培养有益菌群"] end subgraph CravingsChange["神经与感知反馈"] E --> F["菌群发送给大脑的神经化学信号转变"] F --> G["味蕾与潜意识渴望转向天然健康食材"] end ``` ### [41:35](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2495s) 断食真的破坏肠道吗？开斋第一餐的决定性法则 针对外界常常指责“断食会彻底摧毁肠道菌群”的流行观点，Mindy 给予了正面剖析与反驳。她承认，在深度断食过程中，肠道内的细菌数量确实可能出现整体性下滑，连部分好菌也会受到波及，但核心关键在于它精准地饿死了那些掠夺身体健康的恶性细菌。不仅如此，来自麻省理工学院（MIT）的一项经典研究证实，在经历 24 小时断食后，肠道干细胞会被大规模激活，从而主动修复受损的肠壁组织。因此，断食并不是终点，而是为肠道生态提供了一次“格式化并重新开机”的黄金契机。 在这个过程中，断食结束后的“复食第一餐”（Breaking the fast）起到了生死攸关的作用。Mindy 强调，第一口吃进胃里的食物决定了哪一类菌群能够率先抢占营养高地。如果此时立刻塞入精制碳水，坏菌将死灰复燃；但若摄入富含益生菌（Probiotics）、益生元（Prebiotics）与植物多酚（Polyphenols）的天然食物，就能以极高效率扶植起强大的有益菌群。面对主持人 Steven 提出的是否可以直接依靠单纯健康饮食来取代断食的疑问，Mindy 坦言，光靠吃健康食品去“稀释”坏菌不仅速度极慢，而且在现实中极其痛苦——因为在坏菌尚未被饿死之前，它们会通过肠脑轴持续向大脑发射强烈的神经渴求信号，逼迫你走向汉堡摊。 - **Mindy 坚持多年的黄金开斋餐**：优质牛油果、搭配天然发酵酸菜（提供活性益生菌）以及适量大麻籽（Hemp seeds，富含顶级益生元纤维）。 - **菌群与食欲逆转的速度**：只要复食严守原则，肠道微生物群和食欲偏好通常在短短几周内即可产生肉眼可见的转变。 ### [45:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2700s) 致命的一块布朗尼：从食欲复发到糖化血红蛋白（HbA1c）的警钟 主持人 Steven 分享了切身经历的困惑：当他执行严格的低碳或生酮饮食大约一周后，对垃圾食品与饼干的冲动就会彻底消失，随后的三到四个月里饮食状态堪称无懈可击；然而只要偶然吃下一块别人递来的布朗尼蛋糕，那种被垃圾食物支配的食欲恶魔就会卷土重来，重新陷入剧烈的心瘾挣扎。Mindy 解释，这种现象不仅是肠道菌群在作祟，更是整个葡萄糖与胰岛素代谢系统在拉响警报。 由此，Mindy 深入探讨了衡量人体代谢机能的核心指标——糖化血红蛋白（Hemoglobin A1C）。作为反映人体过去 90 天平均血糖与胰岛素稳定性的金标准，其理想数值应稳定在 5.0 左右。Mindy 用极为生动的动态血糖仪（CGM）监测案例做出对比： 1. **代谢极度健康者（HbA1c 约为 5.0）**：即便偶尔吃下一块高糖布朗尼，其血糖虽然会瞬间冲高，但由于细胞对胰岛素极其敏感，胰岛素系统运转流畅，血糖会在 60 到 90 分钟内如教科书般利落回落至 baseline。 2. **胰岛素抵抗人群（HbA1c 处于 5.5 至 5.8 区间）**：吃下完全相同的布朗尼后，由于外周细胞反应迟钝，血糖飙升后会在高位严重滞留，往往需要长达 2 到 3 个小时才能艰难恢复。 更严重的是高 HbA1c 背后潜藏的“糖化反应”（Glycation）危害。Mindy 警告道，血液中长期过剩、无法被细胞吸收利用的游离葡萄糖，会像厚重的胶水一样将负责输送氧气的红细胞表面彻底粘住（gummed up）。这使得红细胞失去正常的变形与携氧能力，导致全身各个末梢器官和深层组织长期处于隐性缺氧与氧化损伤之中。 ### [47:34](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=2854s) 唤醒远古猎人的基因：顽固腹部脂肪与酮体的神性光芒 当被问及断食除了广为人知的减重之外还有哪些常被忽略的“隐形红利”时，Mindy 毫不犹豫地将“心理健康与大脑清澈度”放在了首位。诚然，在减重层面，前沿研究已经揭示了惊人的生理机制：在连续断食达到 36 小时左右，机体会特异性地优先调用并大量消耗最顽固的内脏腹部脂肪（Belly fat）。相关临床方案（例如在 30 天内采取“断食 36 小时 + 进食 12 小时”的循环交替）证实受试者的腰围能够大幅缩水，有效打破减重平台期。 然而，断食对神经系统的赋能才是真正的惊艳之处。当体内的糖原消耗殆尽、由脂肪分解生成的酮体（Ketones）开始在血液中激增时，体内的炎症反应被强力压制，生理饥饿感迅速消退，取而代之的是无与伦比的大脑清醒感和愉悦平静。Mindy 将这套生理程序追溯到人类祖先的狩猎采集时代： - **生存进化的专注开关**：在远古严苛的自然环境中，体内酮体飙升意味着人体已经数日没有进食、正处于生死边缘的寻粮状态；此时基因绝对不允许个体昏昏欲睡或意志消沉，必须将感官、注意力和大脑算力推向巅峰，激发出超人的捕猎专注力（Laser-focus）。 - **GABA 神经递质的共振协同**：随着酮体的大量产生，抑制性神经递质 GABA（γ-氨基丁酸）也会同步上升。GABA 能够深度抚平神经系统的焦虑与恐慌，让远古猎人在面对饥饿与猛兽时既保持高度警觉，又能维持冰冷超然的平静。 这种源自进化的生理机制，在现代人的高压职场、商务会谈或深度创作中，同样能转化为一种无与伦比的心流状态。而在本节末尾，当话题引申到女性断食的特殊生理节律时，Mindy 明确纠正了一个极其普遍的认知误区：女性断食的绝对禁区并非在月经来潮期间，而是在“经期开始前的前一周”。 ### [50:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3000s) 女性经期前为何不宜断食：雌激素与孕酮的双重奏 当被问及女性在月经来潮前的一周为什么必须避免断食时，明迪·佩尔茨（Dr. Mindy Pelz）博士指出，自她的畅销书出版以来，最让她感到震惊的现象之一就是：竟然有如此多的女性对自身体内的荷尔蒙运作一无所知。荷尔蒙几乎掌管着女性的一切行为举止、睡眠质量以及人际互动，然而现行的教育体系却从未系统性地向女性普及这些常识，这简直令人匪夷所思。从断食与代谢的角度剖析女性的两大关键性激素，其运转逻辑截然相反： ```mermaid flowchart TD accTitle: 雌激素与孕酮在断食中的代谢机制差异 accDescr: 对比月经周期前半段的雌激素与后半段的孕酮对血糖和皮质醇的完全不同需求 subgraph Phase1["周期前半段：卵泡期"] A["雌激素主导 (Estrogen)"] --> B["追求胰岛素敏感度"] B --> C["极佳适应断食与低碳酮症"] end subgraph Phase2["周期后半段（经前一周）：黄体期"] D["孕酮主导 (Progesterone)"] --> E["需要充足血糖支持"] F["严禁高皮质醇 (压力激素)"] --> E G["长期断食 / 剧烈节食"] --> H["皮质醇飙升 导致 孕酮消失"] H --> I["孕酮无法达到峰值: 闭经/停经"] end ``` 在月经周期的前半段，处于主导地位的是雌激素（Estrogen）。雌激素极度依赖高胰岛素敏感度，因此非常适合断食。多囊卵巢综合征（PCOS）便是典型的反面案例——体内胰岛素抵抗打破了雌激素系统的平衡，导致雄激素（睾酮）飙升，最终引发不孕。为了呵护雌激素，女性需要借助断食等工具提升胰岛素敏感度。然而，孕酮（Progesterone，黄体酮）虽如雌激素的“孪生姐妹”，其生理诉求却完全颠倒： - **渴求葡萄糖**：孕酮的合成与分泌需要体内的葡萄糖水平相对偏高。 - **厌恶皮质醇**：孕酮对压力极为脆弱，“当孕酮升高时，皮质醇就必须退隐（When progesterone goes high, cortisol is shy）”。断食与剧烈运动一样，都会刺激身体释放压力激素皮质醇。 如果一名女性常年不间断地严格生酮、限制卡路里或盲目断食，就完全无视了这两大荷尔蒙的月度节律。在月经来潮前的一周断食，皮质醇飙升会直接抑制孕酮生成，剥夺其达到峰值所需的血糖，随之而来的最直接恶果便是月经推迟甚至彻底闭经。 --- ### [52:04](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3124s) 经血排毒与月经周期的生理韵律 在女性大脑与生殖系统的指令下，月经周期的第 20 天前后，孕酮开始节节攀升。它必须顺利冲上峰值，子宫内膜才会如期脱落，从而形成月经。一旦女性在此时盲目断食、摄入糖分不足且压力骤增，孕酮无法达峰，内膜脱落的排血过程就会被硬生生阻断。 这种生理出血不仅是受孕能力的体现，更承担着关键的排毒功能。研究表明，在女性每月排出的经血中，可以明确检测到四种主流环境毒素： - **邻苯二甲酸酯（Phthalates）** - **对羟基苯甲酸酯（Parabens）** - **永久化学物（PFAS / Forever chemicals）** - **微塑料（Plastics）** 如果月经停止，身体就失去了一条极其关键的每月排毒通道。 主持人史蒂芬·巴特利特（Steven Bartlett）感同身受地分享了自己伴侣的亲身经历。他的伴侣今年 31 岁，曾经历过长达数年周期紊乱甚至无月经的痛苦阶段，前不久才在社交平台公开分享了自己找回月经的曲折心路。史蒂芬亲眼目睹了伴侣在那段时期的困惑、悲伤与挫败——那种仿佛觉得自己“身为女人却坏掉了（broken）”的心态极其折磨人。 佩尔茨博士高度赞扬了这种努力找回周期的举动。她指出，当下社会文化中存在一种畸形趋势，很多女性盲目觉得“不来月经省事又轻松”，甚至视其为一种恩赐。博士呼吁大家彻底扭转这种错误观念：即便没有生育打算，身体也极其需要每月的蜕膜与排毒。女性必须认清自身身体本质上是一个周而复始的节律系统——有昂扬外向、渴望征服世界的阶段，也有荷尔蒙动荡、只想蜷缩在沙发上放空的时刻。接纳并顺应这套节律，才是维持长期身心健康的基石。 --- ### [55:03](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3303s) 职场对女性生理周期的合理包容与制度设计 顺应生理节律的理念延伸到了职场管理领域。史蒂芬坦言，上一次与佩尔茨博士对话后，作为雇主的他就开始反思企业的管理机制：既然女性在不同生理阶段确实存在特殊的生理诉求，雇主应当如何科学地为女性员工设计灵活的工作制度？ 佩尔茨博士提出了一种兼顾公平与健康的方案： - **无须说明理由的通用假期**：企业可以为所有员工每月提供 3 天自由支配的假期，不设盘问门槛，男性与女性均享有相同权利，既避免了隐私尴尬，也杜绝了不公争议。 - **健康指引与自我呵护**：在企业内部开展健康科普，建议女性员工尽量将这几天假期安排在经前一周使用。当女性在经前得到充分休息，复工后往往会展现出更卓越的工作状态与创造力，这绝非软弱的表现。 史蒂芬随即回应称，自己的公司目前推行的正是“无限期带薪年假（Responsible Unlimited Holiday Policy）”。员工可以根据实际需求自主安排休假，完全不需要向全公司大肆通报请假的具体病因或私事，这恰好为员工自我调节提供了土壤。 佩尔茨博士强调，职场女性在经前（如月经周期的第 25 天）若遭遇多方压力堆叠、身心濒临崩溃，伴随疲惫、脑雾、经前痉挛或极度烦躁时，千万不要咬牙硬扛（push through）。在这一脆弱窗口期强行硬拼，是在实质性摧毁自身的内分泌平衡。适时允许自己停下脚步，在包容的企业文化中休养生息，不仅是对自己身体的呵护，更是为了在随后以更健康饱满的姿态回归工作与生活。 --- ### [58:04](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3484s) 苹果醋的奇妙风味与稳定血糖的机制 访谈随后转向了一个极具生活气息的话题。史蒂芬笑称，伴侣听完博士之前的播客后，家里冰箱的门侧隔板上突然多了一瓶苹果醋（Apple Cider Vinegar, ACV）。前几天他误以为那是苹果汁，直接拿起瓶子仰头喝了一口，结果被那股冲鼻的酸涩味刺激得大呼“恶心至极（disgusting）”。他非常好奇伴侣为何如此推崇这瓶难以下咽的东西。 佩尔茨博士深有同感地大笑起来。她坦白自己也完全无法接受纯苹果醋的味道，直饮确实难以下咽，尽管现在市面上已经出现了一些经过调配改良的醋饮产品。 博士分享了一段幕后趣事：她的 YouTube 团队顾问曾多次力劝她专门做一期关于苹果醋的视频，但她当时十分抗拒，因为她向来不愿意为自己讨厌的食物站台背书。然而，当她最终妥协并发布了科普视频后，内容迅速在全球范围内病毒式疯传，公众对苹果醋的狂热超乎想象。苹果醋之所以具备如此巨大的健康价值，其核心机制在于它对**平稳餐后血糖**具有立竿见影的效果。无论是在餐前饮用还是餐后补充，它都能显著延缓血糖峰值的攀升，从而为代谢健康提供强大的后盾。 ### [59:33](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3573s) 苹果醋的作用机制：肠道微生物与肝脏的协同调控 探讨苹果醋为何能平抑餐后血糖飙升时，Dr. Mindy Pelz 解释其深层原因并不只是物理延缓吸收，而是它对肠道微生物菌群具有极佳的滋养作用。人体内的肠道菌群与肝脏之间存在着精密的细菌信号通信网络，而肝脏作为人体核心的脂肪燃烧器官与血糖调控中枢，会与肠道菌群紧密协作，共同决定机体进餐后的血糖反应幅度。 Dr. Mindy Pelz 举了一个典型案例：许多女性可能连续数十年服用口服避孕药，最新研究表明长期用药会上调肠道内的某些有害菌群。当食物摄入时，这些不良菌群便会借机“大肆狂欢”，导致机体出现异常剧烈且夸张的血糖飙升。此时，如果适量摄入苹果醋，苹果醋便能重构并支持有益菌群，使肠道菌群重新向肝脏传递积极信号，从而促成更平缓、健康的餐后血糖反馈。 --- ### [01:00:48](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3648s) 进食频率与一日一餐（OMAD）：采猎者的“盛宴与饥荒”循环 针对近年来流行的“一日一餐”（OMAD）饮食模式，Dr. Mindy Pelz 明确表达了保留态度，尤其坚决反对女性长期、无差别地严格执行一日一餐。她主张从人类进化史的“盛宴与饥荒循环”（Feast-Famine Cycling）来看待进食频率。远古采猎者在猎获大型猎物后，由于没有冷藏保存技术，会在数天内大快朵颐、“尽情盛宴”，此时他们根本不节食；而当猎物耗尽进入匮乏期时，又会自然转入断食数天的饥荒状态。 现代人如果机械化地每天只吃一顿饭，并没有真正还原这种古老的生存智慧；而一天到晚不断进食，则只是单向模拟了“捕获猎物后的暴食”，彻底丢失了“狩猎途中的空腹”。健康的饮食模式应该充满弹性与变异性（Variation）——允许自己某一天只吃一餐，第二天恢复三餐，第三天吃两餐，让身体在进食节律中自由流动，而不是陷入僵化死板的规则。 Dr. Mindy Pelz 回忆道，她之所以深入研究女性断食周期，正是因为早期有大量长期执行 OMAD 达 90 天甚至更久的女性涌入她的 YouTube 频道求助。这些女性因为全然无视月经周期前一周黄体酮对碳水化合物和热量的特殊需求，出现了闭经、严重脱发、情绪焦躁等荷尔蒙崩溃症状。她指出，女性在卵泡期的前 10 天偶尔尝试一日一餐尚可耐受，但一旦进入排卵期和经前黄体期，身体就迫切需要增加餐次来合成关键激素。 --- ### [01:02:44](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3764s) 代谢与修复饮品：苹果醋、咖啡、辣椒素与天然蜂蜜 当被问及有哪些饮品能专门辅助减重与机体修复时，Dr. Mindy Pelz 首推苹果醋。对于那些基础血糖居高不下、无论如何努力都难以让血糖降下来的代谢障碍人群，在断食窗口期间饮用稀释苹果醋是一个极具成效的干预手段。 其次是清晨的咖啡。多项科学研究证实，咖啡因及其活性成分能够显著提升人体的新陈代谢速率，不过她也补充说明，如果平日没有喝咖啡的习惯，也无需刻意强迫自己饮用。此外，辣椒素类物质（Capsicum）以及如开普敦辣椒粉（Cayenne pepper）这类具有明显辛辣温热感的香料，在临床研究中也被证实能够产热并有效加速人体代谢。 话题转向蜂蜜时，Dr. Mindy Pelz 强调关键在于是否为“生蜂蜜”（Raw honey）： - **生蜂蜜保留活性酶**：任何天然食物只要保持未经加工的“生”（Raw）状态，就完整保留了天然酶体系；一旦经过巴氏杀菌等高温加热处理，内部活性酶便被彻底破坏。 - **天然真食物胜过代糖**：尽管蜂蜜的升糖指数（GI）高于甜叶菊（Stevia）等无糖代糖，但许多代糖口感极差。更重要的是，现代人在代糖和甜味剂的狂热追逐中已经走火入魔，真正需要做的是重返“真实食物”（Real food），而未加工的原生蜂蜜就是大自然馈赠的真实食物。 --- ### [01:04:25](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3865s) “喂养癌症”的加工食品与儿童食品陷阱 在讨论滋养甚至喂养癌症的食物时，除了公认的精制糖之外，Dr. Mindy Pelz 严厉抨击了潜藏在日常饮食中的隐形毒素。早前已有明确流行病学研究显示，每周持续食用加工肉类（如热狗、香肠等）的儿童，罹患白血病等恶性肿瘤的几率显著升高，其核心诱因正是加工肉类中添加的各类防腐化学成分。 她进一步痛心疾首地揭露了针对儿童的食品工业黑幕：高糖早餐麦片中充斥着各类人工化学添加物，甜甜圈等糕点富含极其劣质的毒性脂肪酸，还有市面上泛滥的利乐包果汁以及管状吸管酸奶（如 Go-GURT）。Dr. Mindy Pelz 情绪激动地描述，这类所谓的儿童酸奶被注入高浓度的糖和刺眼的人工合成色素（甚至被染成诡异的蓝色），随后封装在塑料软管里供孩子们吸食： > “里面的每一种成分都是有毒的，而且它还装在有毒的塑料容器里！” 更令她感到愤怒的是食品行业的虚假营销。许多充满爱心却不明真相的父母，仅仅因为包装上印着水果图案，标榜着“全天然”（All natural）——一个在法规层面上完全没有任何监管约束力、任由商家肆意滥用的营销话术——就满心欢喜地买给孩子食用，浑然不知这正在将下一代推向慢性病深渊。 --- ### [01:07:03](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4023s) 揭秘“致肥物”（Obesogens）：重编程干细胞的化学毒素 上述劣质儿童食品与工业加工品本质上全都是“致肥物”（Obesogens）。Dr. Mindy Pelz 阐述了当前科学界高度关注的核心机制：致肥物是一类被合法允许存在于食品、日化产品及生活环境中的化学物质，它们不仅扰乱代谢，更会直接“重编程”人体的干细胞。 干细胞作为一种能够分化为骨骼、眼球、韧带关节等任何身体组织的“全能修复细胞”，在婴幼儿及儿童体内储量极其丰富（30 岁后人体干细胞储备逐渐减少）。然而，致肥物通过生化信号强行篡改了干细胞的分化指令，特别是将原本应当分化为骨骼发育细胞的干细胞，不可逆地重编程转化为成熟的“脂肪细胞”。 ```mermaid flowchart TD accTitle: 致肥物对干细胞分化的重编程机制 accDescr: 展示致肥物如何干扰正常干细胞分化，阻止骨骼生成并强行诱导分化为脂肪细胞的过程。 subgraph Normal["健康状态：正常组织发育"] SC1["多能干细胞<br/>(Stem Cells)"] -->|"骨骼发育信号"| Bone["骨骼细胞 / 机体修复组织"] end subgraph Disrupted["致肥物干扰：化学重编程"] Toxins["食品添加剂 / 塑料包装溶出物 / 环境致肥物"] -.->|"化学信号篡改"| SC2["多能干细胞<br/>(Stem Cells)"] SC2 -->|"指令被迫重构"| Fat["脂肪细胞增生<br/>(Fat Cells)"] end ``` 这种细胞层面的病理改变直接造成了触目惊心的临床后果：当代儿童的平均身高达到了有记录以来的相对低点，而儿童体重和肥胖率却飙升至历史峰值。Dr. Mindy Pelz 援引了公众利益科学中心（CSPI）的一项详尽权威报告，该报告以数十项扎实的临床研究与清单，系统性揭露了食物防腐剂、涂抹在皮肤上的化学护肤品以及日常环境毒素中的致肥物，是如何联合围剿年轻一代的干细胞系统的。全球社会在经历了免疫系统危机后，正迎面撞上一场跨越国界、深度蔓延至儿童群体的毁灭性肥胖危机。 ### [01:09:11](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4151s) 肥胖并非缺乏自律：致胖毒素与治标不治本的减肥药 Dr. Mindy Pelz 坚决反对将肥胖归咎于个人“缺乏自律”。她指出，现代人吃进体内的物质正在深度重新编程细胞，迫使身体不断制造脂肪细胞。面对这种人为灾难，医药体系却仅仅研发出像 Ozempic 这样的药物来压制表象，这让她感到极度愤怒。她强调：“我们根本没有触及问题的根源。我们必须彻底修复食品体系！”如果不从源头上整顿，人类面临的将不仅是肥胖，还有癌症激增、焦虑症频发以及严重的脑神经退化问题。例如食品中充斥的“兴奋毒素”（Excitotoxins），会过度刺激神经系统——任何给孩子吃过儿童便携酸奶棒（Go-Gurt）的父母都能体会到，孩子吃的时候或许很高兴，但接下来几个小时里往往会在家里“抓狂撞墙”，完全处于神经失控的状态。 主持人 Steven Bartlett 随即指出一个耐人寻味的现实：有些人即使靠药物维持了苗条的身材，看起来没有患上 2 型糖尿病，但体内由恶劣饮食引发的癌症风险、ADHD 等神经症状却依然存在。Dr. Mindy 对此完全赞同，并列举了触目惊心的数据：目前美国有高达 73% 的人口超重或肥胖，“瘦人群体”正在以肉眼可见的速度消失；在英国，超重和肥胖率也已攀升至约 64%；更为严峻的是下一代，13 岁及以下的儿童肥胖率达到 30%，青少年的肥胖率更是高达 50%。这本质上是一场化学毒素危机，是充斥在环境与食品中的“致胖因子”（Obesogens）在作祟。Ozempic 或许是一个惊艳的临时应急工具，但食品行业背后庞大的既得利益集团让大众媒体不断装聋作哑，宣称“找不出肥胖激增的真正原因”。Dr. Mindy 呼吁每一位父母和消费者必须行动起来，“用手里的钱包投票”，拒绝购买含有致胖化学物的加工食品，回归天然真实的食物。 - **超重与肥胖统计数据**：美国成年人超重/肥胖率达 73%；英国超重/肥胖率约为 64%；13 岁及以下儿童肥胖率达 30%；青少年肥胖率达 50%。 - **核心争议与病因**：现代食品体系充斥致胖因子与神经兴奋毒素，Ozempic 仅为掩盖症状的权宜之计，并未解决细胞代谢失调与系统性炎症的根源。 ```mermaid flowchart TD accTitle: 现代食品工业危机与健康恶性循环 accDescr: 展示加工食品中的致胖因子如何引发多重慢性疾病，以及单纯依赖 Ozempic 的局限性 subgraph FoodCrisis["劣质食品体系"] A["高加工食品 / 兴奋毒素 / 致胖因子"] --> B["重新编程细胞生成脂肪"] A --> C["神经系统过度激活与炎症"] end subgraph Symptoms["表象与并发症"] B --> D["极高肥胖率: 美 73% / 英 64% / 青少年 50%"] C --> E["焦虑症 / ADHD / 癌症风险"] end subgraph Solutions["应对途径对比"] D --> F["Ozempic 等减肥针: 掩盖体重表象，未解决病根"] A -.->|"消费者用钱包投票"| G["回归纯净食物与重构食品法规: 溯本求源"] end ``` --- ### [01:12:01](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4321s) 倘若执掌世界：血糖监测、直觉饮食与会“腐坏”的真实超市 当主持人提问，如果赋予她至高无上的权力去改写世界食品规则，她第一天会推行什么政策时，Dr. Mindy 给出了清晰的路线图。首先是建立全民性的“身体与食物认知教育系统”，普及代谢切换机制。但在儿童群体中，她明确表示不提倡儿童断食，以防诱发饮食失调症（Eating Disorders）。对于 13 岁以下的孩子，当务之急是打破现代学校与家庭施加的机械式规训——例如强制规定“7点厨房关门”、“早餐是最重要的一餐”或者“只有中午12点到1点才能吃午饭”。这种刻板的时间表彻底剥夺了孩子感知饥饿与饱腹的直觉本能，教育应当帮助孩子们找回内向倾听身体节律的能力。 对于成年人，Dr. Mindy 的第一道法令是在全球每个人手臂上佩戴连续血糖监测仪（CGM）。“就放手让他们去吃，无论是垃圾食品还是健康食物，亲眼看看自己的血糖波动曲线。”通过直观的数据反馈，每个人都能深刻理解食物对身体造成的逻辑后果，从而自发重建健康的饮食关系。随后，她主张全面在食品中取缔人工化学添加剂，强制回归真食物。在她构想的未来超市中，货架上摆放的果蔬绝非大小均匀、打蜡光亮的工业品，而是形态各异、熟度不一，甚至带着泥土与瑕疵，如同自家后院菜园采摘的天然产物；肉类必须杜绝抗生素与生长激素残留；蛋架上应丰富多样，包含鸭蛋等各类禽蛋；面包也应以天然酵母（Sourdough）和传统发酵食品为主。最关键的一点在于，这家理想超市里的食物绝大部分都会在“一周之内自然腐坏”——虽然这在传统商业资本看来是灾难性的周转噩梦，但这才是食物本该拥有的真实面貌。 - **儿童与成人的饮食干预策略**：儿童注重唤醒对饥饿信号的内部本能感知，不建议采用禁食疗法；成年人通过普及 CGM 建立个人与食物之间的量化代谢反馈。 - **理想食品超市标准**：全面取缔人工化学物；提供自然成熟、形态不均的果蔬；供应无抗生素与无激素的优质肉蛋；主打短期内会正常变质腐坏的天然真食物。 --- ### [01:15:20](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4520s) 播客赞助：LinkedIn 商业推广服务 主持人 Steven Bartlett 插入了一则面向企业家与企业管理者的商业赞助介绍。他结合自己创立和扩张企业的亲身经历，强调精准获客与寻找核心决策者的关键性。在当下各大商业获客渠道中，LinkedIn 广告系统能为企业提供直接触达全球 10 亿注册用户、7000 万商业决策者以及 1000 万高管层（C-Suite）的庞大资源池。Steven 分享称，作为该平台上的重度内容创作者，他认为 LinkedIn 是目前投资回报率最高的付费社交广告渠道，并为本期节目的听众社群提供了专属的 100 美元广告抵扣额度。 --- ### [01:16:19](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4579s) 深度断食激活干细胞：从跟腱损伤到全身修复的自愈奇迹 对话随后深入探讨了延长禁食与体内干细胞（Stem Cells）再生的紧密联系。Dr. Mindy 说明，禁食 24 小时主要促进肠道干细胞的产生以修复肠道屏障，而要激发全身系统性的干细胞释放，通常需要进行长达 72 小时（3 天）的深度禁食。这些系统性干细胞宛如身体的万能修复工，能够巡航至机体受损部位进行自我修复。主持人 Steven 兴奋地分享了切身体会：在他代表球队参加在伦敦举行的 Soccer Aid 慈善足球赛（现场观众近五万人）前两周，他的脚趾关节发生严重炎症几近脱位，当时他就曾萌生过通过连续断食几天来加速关节组织愈合的想法。 Dr. Mindy 随即以自己的亲身经历印证了这一机制。她曾饱受严重的跟腱炎困扰，尝试了所有常规疗法皆无功而返，甚至因无法运动而陷入沮丧。作为最后的一搏，她决定启动 3 天纯水断食。到了断食第 3 天，炎症大幅消退，痛感骤降了约 50%，干细胞开始发挥修复效能；为了彻底清除病灶，她毅然将断食延长至整整 5 天。令人惊叹的是，在第 5 天清晨，跟腱部位的剧烈疼痛彻底消失，且多年来从未复发。在整个断食周内，她没有服用任何补剂或昂贵的医疗手段，完全依靠体内激发的干细胞精准定位于跟腱损伤处完成结构修复。谈及该领域的科学依据时，Dr. Mindy 坦言目前直接针对“禁食修复肌肉骨骼”的临床研究尚显有限，但断食与干细胞再生之间的因果关系已被多项里程碑式研究所证实，尤其是南加州大学长寿研究所专家 Valter Longo 教授的先驱研究，已明确证实 3 天的纯水断食能够促使免疫系统完成全方位的深度重启与再生。 - **禁食阶段与干细胞修复靶向**： - **24 小时断食**：促进肠道干细胞活化，主攻胃肠道黏膜屏障修复。 - **72 小时（3 天）断食**：激发全身性干细胞释放，显著降低全身系统性炎症，并促使免疫系统全面重启（基于 Valter Longo 教授的研究）。 - **实证案例**：Dr. Mindy 通过 5 天纯水断食，成功借助内源性干细胞彻底治愈了顽固性跟腱损伤。 ### [01:18:47](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4727s) 模拟断食疗法与身体损伤修复 明迪·佩尔茨博士详细阐述了一种开创性的断食方式——模拟断食饮食法（Fast-Mimicking Diet）。在针对 1 型糖尿病患者的研究中，受试者被要求连续三个月、每个月进行为期 5 天的极端热量限制，每日热量摄入严格控制在 800 大卡以内，且蛋白质必须压低在 20 克以下，以确保机体始终处于细胞自噬（Autophagy）状态。三个月后的临床结果令人震惊：这种饮食方式竟促使受损的胰腺细胞重新生长。史蒂文·巴特利特随即提出了一个颇具极客思维的设想：理论上完全可以找 100 个人，在他们身上制造轻微的划伤或针刺，然后分成不同饮食组，直接比对伤口愈合速度。佩尔茨博士对这个点子深表赞同，表示自己虽然还没有在 PubMed 上专门检索过断食针对骨骼肌肉修复的专属文献，但史蒂文的提议启发了她，她打算立刻让团队的研究员对此展开专项调查。 这段讨论勾起了史蒂文的一段痛苦回忆。他在赛前曾不幸伤到了脚趾，为了能赶上比赛，他几乎“把能试的招全试了一遍”——疯狂冰敷、把脚高高举在空中以求消肿，最后在万般无奈之下，甚至违背了自己“绝对不吃药”的行医底线，吞下了布洛芬和消炎药。他感叹道，如果早知道多日断食对肌肉骨骼伤痛有奇效，就不必如此折腾了。佩尔茨博士证实，临床与社群中有海量反馈表明，许多人在断食进行到两三天时，最直观的感受就是原本僵硬酸痛的关节突然活动自如了。其背后的机理在于全身性炎症系统被全面下调，机体重新回归到轻松协调的舒缓状态。 - **模拟断食（FMD）临床方案**：每月执行 5 天，持续 3 个月；每日摄入热量低于 800 大卡，蛋白质摄入低于 20 克。 - **细胞层面的逆转**：严格控糖控蛋白能激发细胞自噬，促进 1 型糖尿病患者的胰腺细胞自我再生。 - **骨骼肌肉消炎**：多日断食可在几天内显著压低全身性炎症反应，有效缓解关节僵硬与软组织损伤疼痛。 --- ### [01:20:55](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4855s) 蛋白质摄入迷思与“蛋白质周期循环” 史蒂文向佩尔茨博士请教近期在减重文章中频繁看到的“蛋白质周期循环”（Protein Cycling）到底是什么原理。佩尔茨博士直言，蛋白质如今毫无疑问是营养学界的“头号超级英雄”，多摄入优质蛋白的概念本身拥有坚实的科学依据。她特别推崇“首餐摄入至少 30 克蛋白质”的做法，因为这能激活肌肉中的氨基酸感应系统，使肌肉组织在当天接下来的时间里处于极具饥饿感和吸收力的“抓取”状态。关于全天的摄入标准，理想目标是每天每公斤体重摄入 1.5 克，或是按照“理想目标体重”计算，每磅体重摄入 1 到 2 克蛋白质。例如，一位目标体重为 130 磅的成年人，每天大约需要 130 克蛋白质。 ```mermaid flowchart LR accTitle: 蛋白质摄入与转化路径对比 accDescr: 对比分次脉冲摄入与单次过量摄入在体内的不同代谢路径 subgraph 分次脉冲吸收 P1["首餐 ≥30g 蛋白质"] --> S1["激活氨基酸受体"] S1 --> P2["全天分次摄入"] P2 --> M1["肌肉高效合成与修复"] end subgraph 单次暴饮暴食 O1["单餐过量暴饮暴食<br/>(例如巨型牛排)"] --> O2["超出肝肾瞬时处理上限"] O2 --> O3["糖异生转化为过量葡萄糖"] O3 --> O4["胰岛素激增并转化为脂肪堆积"] end ``` 然而，很多人误以为只要一顿饭吃下一大块战斧牛排就能“一劳永逸”，佩尔茨博士指出这往往适得其反。当过量的蛋白质在短时间内涌入体内，身体无法即时利用，多余的蛋白质就会通过糖异生途径转化为过量葡萄糖，最终作为多余脂肪堆积起来。因此，她提倡像脉冲一样将蛋白质分批“按剂量注入”体内：比如早餐喝一杯含有 30 克蛋白质的奶昔，两小时后吃几颗水煮蛋或炒蛋，再过两小时摄入一份鸡胸肉配蔬菜沙拉。针对史蒂文早年听闻的“人体一天只能吸收 20 克蛋白质”的传言，佩尔茨博士纠正这属于陈旧过时的误读。但她同时给出重要警示：蛋白质并非吃得越多越好，年轻健康的女性增加蛋白摄入往往能显著提升运动表现和肌肉线条；但对于处于围绝经期、代谢已经受损且存在胰岛素抵抗的女性而言，盲目跟风狂吃蛋白反而会导致多余糖分囤积为腹部脂肪。 - **吸收启动开关**：破断食的第一餐摄入不少于 30 克蛋白质，能有效唤醒肌肉的氨基酸敏感通道。 - **每日摄入公式**：按照理想体重计算，每公斤体重 1.5 克，或每磅目标体重摄入 1 至 2 克。 - **脉冲式摄入法（Protein Pulsing）**：避免单餐超载导致蛋白质转化为葡萄糖，建议将全天配额分拆为 30g、50g 等多次梯度补充。 - **代谢个体差异**：胰岛素抵抗与围绝经期女性若摄入过量蛋白，极易由于代谢不畅而将其转化为体脂。 --- ### [01:25:12](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5112s) 肝脏在激素代谢中的核心枢纽地位与健康检查清单 在谈及人体内脏的运作时，佩尔茨博士郑重强调，除了大脑之外，对人体最重要的系统就是“大脑、肠道和肝脏”这铁三角，而肝脏更是一座承载着激素转化与分解的巨大生化加工厂。她以甲状腺激素的激活流程为例，详细拆解了肝脏的关键作用：大脑向甲状腺发出促甲状腺激素（TSH）信号，促使甲状腺合成分泌甲状腺素 T4；然而，带有 4 个碘原子的 T4 在人体细胞层面完全是“无法直接使用”的惰性前体。 ```mermaid flowchart TD accTitle: 肝脏与肠道在甲状腺激素激活中的核心转化机制 accDescr: 展示从大脑发出TSH到甲状腺合成T4，再经肝脏和肠道转化为活性T3的生化路径 A["大脑垂体释放 TSH"] --> B["甲状腺合成分泌 T4 激素<br/>(带有 4 个碘原子，细胞无法直接利用)"] B --> C{"肝脏与肠道系统<br/>协同代谢转化"} C -->|肝肠功能健康| D["成功转化为活性 T3 激素<br/>(带有 3 个碘原子)"] D --> E["进入细胞受体：全面点燃新陈代谢"] C -->|抗生素滥用/避孕药/脂肪肝| F["转化受阻：出现假性甲状腺功能减退<br/>(脑与甲状腺正常，但细胞极度缺乏 T3)"] ``` T4 必须流经肝脏和肠道，通过这两大器官的结合与去碘酶处理，剥离掉一个碘原子，被转化为具有活性的 T3 激素。只有 T3 才能精准嵌入靶细胞，点燃全身的新陈代谢。佩尔茨博士指出，如果一个人的肠道菌群由于长期服用抗生素或避孕药遭到破坏，或者肝脏充斥着脂肪与毒素而陷入停滞，即便大脑和甲状腺本身完全健康，机体依然会因无法产出 T3 而陷入代谢低下、畏寒乏力的“假性甲低”困境。 面对史蒂文关于“如何察觉肝脏是否处于亚健康或中毒状态”的提问，佩尔茨博士给出了两项极具操作性的身体自查清单： 1. **断食状态下的生酮能力**：当你停止进食 20、36 乃至 48 小时后，你的身体能否顺利制造出酮体？许多代谢受损的人即便挨饿两天，用指血酮体检测仪测量依然发现酮体为零。如果无法顺利调动脂肪转化为酮体，且在长时间断食中完全体会不到头脑清醒等正面反馈，根源往往在于肝脏已经不堪重负。 2. **酒精代谢速度的悬殊差异**：日常社交中，有的人喝了两杯酒就已经情绪失控、“在桌子上跳舞”；而有的人喝空了整个吧台却依旧面不改色、神志清醒。这种酒精耐受度直接映射出肝脏内解毒酶系统与代谢通道的处理效能。 - **三位一体健康核心**：维持机体巅峰状态的三个关键支柱是大脑（Brain）、肠道（Gut）与肝脏（Liver）。 - **T4 向 T3 的激活中枢**：无活性的甲状腺素 T4 必须经由健康的肝脏和肠道进行脱碘与结合作用，才能生成激活新陈代谢的活性 T3。 - **指血酮体检测**：利用便携式刺指采血仪与试纸测定血液酮体水平，若断食数十小时仍测不到酮体，代表肝脏代谢转换通道严重堵塞。 ### [01:28:30](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5310s) 从眼睛与脚跟洞察肝脏健康：代谢毒素与古老自检法 对话承接上一环节关于酒精代谢的探讨。Mindy 指出，一个人能够快速代谢并排出系统中的毒素，远比代谢迟缓、毒素停滞要好得多，但代谢能力的强弱背后蕴含着极其复杂的个体差异。为了避免引发不必要的绝对化争议，Mindy 将重点转向了更实用、源自古老身体观察法的自检信号——如何透过眼睛与双脚来评估肝脏机能： ```mermaid flowchart TD accTitle: 肝脏停滞与毒素累积的身体外在表征 accDescr: 展示肝脏解毒受阻如何通过眼部黄色素与脚底微循环障碍表现出来 subgraph 肝脏排毒障碍 A["肝脏负荷过重 / 毒素郁结 (Liver Stagnation)"] A --> B["血液循环黏稠如淤泥 (Sludge in circulation)"] A --> C["胆红素等代谢色素停滞"] end subgraph 外在信号表现 C --> D["内眼角发黄 (虹膜学与巩膜观察)"] B --> E["足底末梢循环受阻"] E --> F["脚后跟干燥、硬化、严重开裂"] end ``` 根据虹膜学（Iridology，通过眼部特征研究身体健康状况的学科），如果靠近鼻梁处的内眼角区域泛起黄色（yellow tinge），往往是肝脏郁结（liver stagnation）的明确警讯。另一个关键检查部位是脚底板：如果脚底与脚后跟异常干燥、皲裂，这并非单纯的皮肤缺水，而是由于肝脏解毒功能受损，导致循环系统中充斥着杂质和“淤泥（sludge）”，使末梢微循环受阻，富含氧气和营养的血液无法顺畅滋养足部组织。 现场随即出现了一段轻松诙谐的互动。Steven 惊讶地追问 Mindy 是否真的曾要求别人把脚伸出来给她检查。Mindy 坦然承认自己经常这么做，并强调人体的每一处外在特征都在无声传递内部机能的即时体检报告——无论是眼睛、脚底、指甲纹路、头发长势，甚至是女性经血的流速与是否含有血块（clumpy），都是宝贵的生物反馈。Steven 听罢当场弯腰自查脚后跟，并得意地宣称自己的脚底“软得像婴儿的屁股一样（soft like a baby's bottom）”。Mindy 打趣让他把脚翘到桌上展示，Steven 笑着回绝：“不行，传到网上会有人拿去卖钱。”Mindy 顺势调侃道，要是真发生这种事，自己一定要抽取版税提成。 --- ### [01:31:05](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5465s) 早晨自检必修课：舌苔变化与指甲竖纹背后的矿物质匮乏 Mindy 为大众梳理了一套可以在日常清晨轻松完成的身体机能巡检流程。除了照镜子观察内眼角是否有黄色暗斑外，早晨醒来第一件事就是观察舌苔。舌头是观察机体夜间排毒与微生态状态的窗口： * **舌苔发白（White coat）：** 提示体内念珠菌（Candida）或酵母菌过度繁殖，反映消化系统失衡与身体正在排毒。 * **舌苔发黑（Black coat）：** 尤其在间歇性断食期间，舌苔发黑是深层念珠菌和真菌加速被剥离、代谢排出的典型表现。 * **断食应对与复食信号：** 面对酵母菌过载，延长断食时间、彻底戒断精制糖、酒精以及高糖水果极为有效。在 Mindy 指导的社群断食活动中，学员会根据舌苔状态决定何时复食——当舌头表面由白或黑逐渐褪去，外边缘开始泛出健康的淡粉色时，表明酵母菌已基本消退，方可结束断食。 随后，Mindy 引导 Steven 检查指甲。指甲的生长速度以及甲面上是否出现凹凸不平的竖纹（ridges），直接挂钩体内的矿物质水平（mineral deficiency）。指甲表面平整光滑通常意味着矿物质储备良好；如果竖纹密布且指甲脆弱易折，则往往伴随着严重的矿物质缺失。针对矿物质补充，Mindy 并不推崇市面上常规的化学合成矿物质片，而是极力推荐源自天然火山灰等远古沉积物的有机矿物质，特别是富里酸（fulvic acid）和腐殖酸（humic acid），这类物质富含现代饮食体系中所极度匮乏的高活性微量元素。 --- ### [01:33:43](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5623s) 现代土壤危机与再生农业：为什么现在的果蔬越来越没有营养？ 谈及微量元素的匮乏，Steven 与 Mindy 展开了一场关于现代农业与土壤健康的沉重讨论。Steven 预感话题会变得“令人沮丧”，但 Mindy 坚持揭开工业化农业背后被忽视的真相： * **单一作物种植与机械过度翻耕（Monocropping & Tilling）：** 工业化农场连年机械翻耕、滥用化学农药与化肥，导致表土微生物生态被摧毁，土壤中的关键微量矿物质彻底枯竭。 * **果蔬营养断崖式下跌：** 现代人今天吃下一颗西兰花，其维生素与微量矿物质含量，已大幅低于十年前、二十年前乃至三十年前的水平。食物外表虽然依然饱满翠绿，内在的营养密度却已严重空心化。 * **再生农业（Regenerative Farming）的救赎：** 真正的健康食物应当来自不喷洒农药、不机械翻耕、保留杂草与昆虫共生、允许作物在自然生命周期中枯萎回填土壤的再生农场。这种土壤孕育出的蔬果才保留着完整的微量元素网络。 Mindy 强调，如果大众没有足够的经济预算去购买昂贵的高品质矿物质补充剂，至少应该把有限的资金优先投向再生农业种植的新鲜蔬果，从源头弥补现代人普遍存在的微量元素空洞。此外，头发的生长速度、水分保持度以及发质是否容易枯黄脱落，也是反映整体微量营养与内分泌平衡的核心体征。 --- ### [01:37:57](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5877s) 酒精迷思：全方位的身体毒素与“社交催产素”的减压悖论 当 Steven 问及对酒精的看法时，Mindy 给出了毫无保留的明确论断：“必须明确一点，在任何情况下，酒精都绝不可能被算作健康食品（There's never a moment where alcohol is a health food）。” 她引用了曾做客该播客的脑科学专家 Daniel Amen 博士的研究，详尽列举了酒精对人体的多重生理打击： 1. **大脑损伤：** 摧毁脑细胞与神经突触连接，长期抑制大脑机能； 2. **瘫痪肝脏的脂肪代谢与排毒：** 只要血液中出现酒精分子，肝脏就会立即暂停脂肪燃烧与内源性代谢废物的清理，将所有代谢资源全额调配去优先瓦解酒精这一外来剧毒； 3. **严重干扰内分泌平衡：** 肝脏是分解和代谢过剩雌激素的关键器官，酒精导致肝功能被占满后，雌激素代谢停滞，直接诱发或加剧更年期女性严重的潮热（hot flashes）与荷尔蒙失调。 然而，在彻底否定酒精的生理营养价值之余，Mindy 极其谨慎地提出了一个现实维度的“心理与社交平衡机制”。她反复向听众预警“不要曲解我的话、不要把它当作绝对教条”： ``` 极高压力状态（高皮质醇 / 精神紧绷） │ ▼ 【偶尔、极克制地饮用一杯低度无添加的干净红酒】 中枢神经适度抑制 ──► 皮质醇暂时回落、紧绷情绪平复 │ ▼ 【创造放松且高质量的社交互动】 人际深层连结建立 ──► 大量释放催产素（Oxytocin） │ ▼ 在特定极端高压情境下，催产素带来的降压收益可能暂时对冲微弱的酒精生理毒性 ``` 若某人在经历了极度崩溃、精神紧绷的一天后，偶尔（绝对不是日常习惯）饮用一杯极干净、未喷洒农药、没有杂质添加糖的低度天然葡萄酒，它能在短时间内暂时压低过载的皮质醇（cortisol），使紧绷的中枢神经获得喘息。当个体进入放松状态并与身边的伴侣或朋友展开敞开心扉的交谈时，人体会大量分泌被称为“信任与爱之荷尔蒙”的催产素（Oxytocin）。在这一极度克制的前提下，社交带来的深层心理疗愈与催产素红利，在特定时刻或许能部分对冲酒精本身的生理负荷。但 Mindy 再次重申，这绝不是纵容饮酒的借口，核心在于寻求减压与人际连接的价值。 ### [01:40:33](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6033s) 饮酒、减压与人际联结的微妙平衡 在结束了充满压力的一天后，很多人的大脑都在高速空转，根本无法静下心来与伴侣沟通。这时喝上一杯葡萄酒，整个人瞬间松弛下来，重新进入渴望交流的状态，体内的催产素（Oxytocin）也随之上升。然而，潜藏的危险在于恶性循环：第二天再次遭遇糟糕的工作日，回家后继续依赖酒精，最终滑向成瘾。Mindy 强调这里的细微差别至关重要，她绝非在鼓吹“酒精是健康食品”，而是指出人们常常忽视的核心命题——在当代永无止境的“拼命工作、过度产出、压力爆表”状态下，我们究竟该如何为真正的人际联结留出空间？ 面对这种日常重压，呼吸训练（Breathwork）当然也是有效的替代解法，但现实生活中人们往往需要更自然、更具社交属性的情境。当几位好友坐在一起，享用美味的食物，小酌一杯，尽情享受彼此的陪伴与生活，这本身并不危险。真正的症结在于，我们是否把原本可以通过其他方式获得的情感联结，过度寄托在酒精这种容易形成依赖的介质之上。 ### [01:41:45](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6105s) 狂喜之舞与替代酒精的联结方式 针对“如果没有酒精，世界是否会更美好”的提问，Steven Bartlett 认为很多受过酗酒之苦的人必然会赞同。人类之所以觉得酒精有助于社交，很大程度上是因为现代社会刻意构建了酒吧、餐厅和酒馆等场景；假若人类从未发明酒精，也必然会找到其他联结途径。例如在巴厘岛，当地人热衷于“狂喜之舞”（Ecstatic Dance）：大白天音乐震耳欲聋，全场人像喝得酩酊大醉一样忘我狂舞。尽管站在传统社交审美的视角，旁观者起初会觉得“他们看起来好奇怪”，但置身其中的人却体验到了无与伦比的自由、快乐与深度联结。 Mindy 补充道，这种狂喜之舞如今在很多工作室也非常流行，其核心机制同样是激发催产素。既然人类联结至关重要，我们更应当将所有这些健康行为纳入“如何提升催产素”的框架来考量。偶尔喝一杯酒可能是一种放松并建立联结的工具，但绝不能变成每日必喝的机械依赖，寻找多元、健康的催产素分泌方式才是长久之计。 ### [01:43:29](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6209s) 催产素的力量：对抗皮质醇与夜间修复 Mindy 直言催产素是“地球上最强大的荷尔蒙”。当人们独自窝在家里、彼此孤立甚至在网上互相对立指责时，体内飙升的是破坏性的压力荷尔蒙皮质醇（Cortisol）；而一旦催产素被唤醒，皮质醇水平就会迅速被压制下来。针对绝经期受失眠困扰的女性，Mindy 提出的一个实用建议竟然是“睡前摸摸你的狗”——抚摸宠物能促使身体分泌催产素，抚平一整天的皮质醇波动，让神经系统恢复平静，从而顺利入眠。若没有宠物，拥抱家人朋友也有同样的效果。 现代人常陷入一种糟糕的生活节奏：白天拼命产出，夜晚好不容易停下来，却立刻刷起社交媒体，看到与自己观点相悖的言论又怒火中烧，导致皮质醇再次飙升。Mindy 建议将催产素思维融入一日作息：早晨应当由催产素开启；白天为了应对工作，可以适度允许皮质醇发挥动力；而在夜晚结束一天时，必须主动做一些能激发催产素的事，让身心平稳降落。 ```mermaid flowchart TD accTitle: 激素层级结构图 accDescr: 展示从底层性激素到顶层催产素的调控层级关系 subgraph Hormonal_Hierarchy ["激素调控层级"] OXY["顶层：催产素 (Oxytocin)<br/>爱、联结、安全感，能够强力压制皮质醇"] CORT["第二层：皮质醇 (Cortisol)<br/>压力荷尔蒙，过高会阻碍生酮与减重"] INS["第三层：胰岛素 (Insulin)<br/>代谢与血糖调控，抵抗会破坏下层平衡"] SEX["底层：性激素 (Sex Hormones)<br/>雌激素、孕酮、睾酮"] end OXY -->|下调压制| CORT CORT -->|直接影响| INS INS -->|直接紊乱| SEX ``` ### [01:45:23](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6323s) 拥抱、自我安抚疗法与饮食选择 催产素与饮食习惯之间存在着极为紧密的生理关联。当人体处于高皮质醇状态时，食欲会被异常激发，驱使大脑渴望高热量食物；而当人处于催产素充盈的状态时，情绪得到抚平，更容易做出理智健康的食物选择。这解释了为什么缺乏伴侣、朋友和宠物的孤独人群，往往承受着更高的慢性压力，从而更容易陷入暴饮暴食和不良饮食结构。 对于没有他人可以拥抱的孤独个体，Mindy 提到了“自我安抚疗法”（Havening technique）——用双手轻柔抚摸自己的手臂。这种身体触碰能直接激活副交感神经系统，让大脑脱离杏仁核的恐惧应激模式，释放催产素。Steven 幽默地总结道：“理论上讲，拥抱自己其实能帮你减肥！”因为提升催产素能抑制皮质醇，阻断情绪化进食冲动，最终自然促成体重管理。 ### [01:46:53](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6413s) 激素层级理论与社交孤立的健康代价 Mindy 提出了关键的“激素层级理论”（Hormonal Hierarchy），清晰梳理了内分泌系统的支配规律： - **底层：性激素（Sex Hormones）**：包括雌激素（Estrogen）、孕酮（Progesterone）与睾酮（Testosterone）。 - **上层：胰岛素（Insulin）**：位于性激素之上。如果身体出现胰岛素抵抗，底层的性激素平衡必然会被全面打破。 - **更高层：皮质醇（Cortisol）**：位于胰岛素之上。长期处于高压应激状态下的人，极难进入深度生酮状态，减重也会异常艰难。 - **顶层：催产素（Oxytocin）**：统领全局的调节者，唯有提升催产素才能自上而下瓦解皮质醇的统治。 以一名 48 岁的围绝经期女性为例，体内激素波动剧烈、烦躁易怒，此时皮质醇飙升，大脑急切索取多巴胺以求慰藉，常常表现为疯狂吃东西。若能在这一刻引导她通过欢笑、感恩、抚摸宠物或漫步大自然来激活催产素，暴食冲动便会迅速消退。 Mindy 还分享了播客嘉宾带来的一项关于吸烟者的震撼研究：在烟瘾相同的烟民群体中，拥有积极健康人际关系的烟民，其肺癌发生率显著低于身心孤独的烟民。人际联结所激发的催产素就像一层天然的“生物绝缘体”，能抵御生活压力对细胞和机体的致命侵蚀。随后，Steven 顺着这一话题将镜头引向了录制现场角落摆放的神秘道具——特制的“DOAC 健康工具箱”（DOAC Health Toolbox）。 ### [01:49:35](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6575s) DOAC 健康工具箱：将健康管理视为定制工具组合 史蒂芬·巴特利特（Steven Bartlett）在演播室桌上拿出了一个印有节目标识的《CEO 日记》（The Diary Of A CEO）专属实体工具箱。两人开玩笑表示这个箱子看起来很酷，完全可以作为周边商品在线售卖“赚笔快钱”。巴特利特发誓自己绝对没有提前打开过它，并邀请明迪·佩尔茨博士（Dr Mindy Pelz）亲自开箱，借此向观众阐释构建“健康工具箱”的核心理念。佩尔茨博士强调，任何人在面对自身健康时，都不应迷信单一手段，而是要像装修房间一样储备多种工具。如果我们想要改造一个房间，绝不可能只带一把锤子，然后到处宣称“锤子比螺丝刀好、我不需要螺丝刀”；老房子里有些螺丝是十字槽（Phillips head），有些不是，面对不同的墙面与构件，必须在不同时刻选用恰当的工具。 大众在健康管理中常犯的错误正是不断追寻“万能灵丹”或单点方案。佩尔茨博士从工具箱中逐一拿出道具进行生动演示：首先是**营养补剂**，如果最近饮食不佳、缺乏矿物质或维生素，就需要补剂支持。巴特利特提到自己并不会每天都吃补剂，比如在开普敦的家中晒足了太阳就不需要吃维生素 D，但如果连续好几天待在密闭摄影棚里工作，就会主动补充。佩尔茨博士高度认同这种做法，指出补剂本质上是“对生活方式的补充”，生活状态改变时使用策略也应随之调整；如果一个人常年不加调整地服用完全相同的补剂，它很可能早已失效。随后她拿出了沉甸甸的**哑铃**，比喻当近期因频繁出差而荒废了力量训练时，今天就需要拿出这件工具去健身房举铁；若是想要增强心肺，则可能拿出跑鞋去跑步。当被问及“力量训练与有氧运动究竟哪个更好”时，巴特利特立刻意识到这是个陷阱问题并回答“都不绝对好，完全取决于具体情境（Context dependent）”。两人感叹当前健康界充斥着无谓的对立争吵，许多人争得面红耳赤，却忽视了动态搭配的本质。 ```mermaid flowchart TD accTitle: 动态健康工具箱模型 accDescr: 展示根据身体即时需求灵活调配不同健康工具的决策逻辑 subgraph Evaluation ["身体状态评估"] A["评估当前生活方式与身体信号"] end subgraph ToolSelection ["选择对应工具"] A --> B["营养摄入失衡 / 见光不足"] B ==> T1["补充针对性营养品 (如维生素 D)"] A --> C["需要细胞自噬与自我修复"] C ==> T2["开启阶段性断食 (如 17 小时断食)"] A --> D["缺乏运动 / 肌力与心肺下降"] D ==> T3["交替进行力量训练与有氧运动"] A --> E["大脑疲惫 / 血糖不稳 / 激素紊乱"] E ==> T4["补充鸡蛋 (胆碱)、牛油果 (优质脂肪)、十字花科蔬菜 (支持肝脏与肠道雌激素组)"] A --> F["工作过载 / 缺乏情感联结"] F ==> T5["主动社交、深层对话 (激活催产素)"] end ``` ### [01:53:05](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=6785s) 工具箱里的具体解法：断食、饮食营养与社交催产素 紧接着，佩尔茨博士从箱中拿出了一个空盘子与一个小闹钟，以此代表**断食（Fasting）**工具。如果某天她需要激活细胞自噬（Autophagy）来清除体内的功能失调细胞，她就会把闹钟设定为 17 小时；而若某天早晨醒来身体觉得不需要断食，正常进食也完全正确，两者并没有高下之分。随箱取出的道具还包括： - **鸡蛋（蛋白质与胆碱）**：鸡蛋富含胆碱（Choline），能极大地支持大脑认知功能。在某一天需要高强度脑力输出时，便可把鸡蛋作为强化工具，但这不等于一年 365 天每天都必须机械地吃鸡蛋。 - **牛油果（健康脂肪）**：当食欲失控、血糖难以稳定时，摄入牛油果等优质脂肪能够迅速稳住血糖水平，提升次日的断食耐受力并保持思维清晰。但牛油果本身不是永久的“唯一英雄”，它只是及时满足了身体当天对脂肪的渴求。 - **西兰花（十字花科蔬菜与膳食纤维）**：佩尔茨博士特意为更年期女性指出，当出现潮热（Hot flashes）或者近期饮酒偏多时，应当吃西兰花等富含纤维的十字花科蔬菜。这些蔬菜能为肝脏提供解毒支持，同时滋养肠道内专门负责分解雌激素的菌群——雌激素组（Estrobolome），使雌激素能够以活性状态被细胞利用，进而帮助缓解潮热、促进甲状腺与整体代谢平稳运转。 - **《CEO 日记》对话卡牌（DOAC Conversation Cards）**：最后一件工具指向了精神与情感健康。当长期高压工作导致催产素匮乏、疏远了亲友时，生硬地向他人倒工作苦水往往适得其反。此时带上一盒深度对话卡牌找朋友聚会倾诉，就是唤醒人际联结、提升催产素的绝佳工具。 佩尔茨博士总结道，健康终极目标的本质，是每个人都能构建出一套属于自己的独特工具箱，并在实践中让各项工具的调用变得轻松自如。盲目陷入僵化教条——比如非要争论动物蛋白好还是植物蛋白好、断食好还是不断食好、举铁好还是跑步好——脱离了具体场景的单一手段都算不上真正的健康。只有打破孤立思维，因地制宜地动态组合，才能走上契合个体特质的健康之路。 ### [01:57:08](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=7028s) 终极传统提问：你热爱生活吗，生活是否也在回馈你？ 节目录制尾声，巴特利特开启了《CEO 日记》的招牌闭幕传统：由上一位未曾谋面的嘉宾为下一位留下一道亲笔问题。佩尔茨博士听到开头的称呼时幽默地接了一句“我是第一个把‘亲爱的嘉宾’大声念出来的人”。上一位嘉宾留下的问题是：“你热爱生活吗？生活是否也在回馈着你？（Are you in love with life and is life loving you back?）” 佩尔茨博士毫不犹豫地回答：“我完完全全热爱生活。”她动情地解释道，自己之所以无比热爱生命，首先在于她深爱着自己正在从事的事业——正如节目开篇所谈到的那个重新找回自我信念的女性一样，一个又一个女性重获健康的真实反馈，成为了支撑她每天清晨起床、甚至专程飞抵伦敦坐在演播室展开深度对话的源泉动力。此外，她拥有极好的家人、挚友与深厚的真实联结。佩尔茨博士感慨道，如今 54 岁的她，比以往人生中的任何阶段都更热爱自己的生活。 巴特利特由衷地赞许道，在自己接触过的所有对谈者中，明迪·佩尔茨博士是极少数无论在镜头前还是镜头后，都让人深信她正在全身心热爱生活、同时也正被生活深情回馈的人。巴特利特盛赞她所做的工作改变了无数人的生命，并强烈推荐所有听众阅读她的两本著作——《像女孩一样断食》（*Fast Like a Girl*）与《像女孩一样进食》（*Eat Like a Girl*）。巴特利特特别强调，哪怕不是女性也同样必须阅读《像女孩一样断食》，因为他自己正是通过这本书深入理解了自己的伴侣、妻子以及身心运作规律；而预售中的《像女孩一样进食》则为所有人提供了基于前述健康理念的切实可行的营养升级指南。两人在互致感谢与温情道别中为整场对谈画上了圆满句号。 ### [01:58:41](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=7121s) 节目结语与互相致谢 访谈在极具温情与相互欣赏的氛围中走向尾声。Mindy Pelz 博士对主持人 Steven Bartlett 表达了由衷的敬意与谢意，坦言“这种感受是相互的”（"the feeling's mutual"）。她高度赞扬了 Steven Bartlett 及其播客团队所做的工作，认为他们所传递的内容和产生的影响是极其深远的，并真挚地鼓励他“请务必坚持做你正在做的事情，因为这意义非凡”（"keep doing what you're doing cuz it's profound"）。 回顾两次受邀做客《The Diary Of A CEO》的经历，Mindy Pelz 博士动情地表示，能够两度坐在这里与大家深入探讨健康、断食和生活方式，对自己而言是一份莫大的荣幸（"I feel honored to have been here twice"）。在向主持人及团队为推动公众健康认知所做的一切致以由衷的感谢之后，本期对谈在悠扬的片尾背景音乐中圆满落下帷幕。 - **对播客价值的肯定**：Mindy Pelz 博士强调该节目传递的健康知识与深度对话具有深远且深刻的影响力。 - **二度受邀的感激**：她对能够第二次受邀做客深度对谈深感荣幸，并由衷感谢整个制作团队为健康普及所付出的努力。 ## Notable quotes > [02:14](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=134s) I can now do really hard things — 听众留言 > [13:40](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=820s) 在 FDA 里，字母 F（Food，食品）是静音不发音的 — Dr. Mindy Pelz > [27:12](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1632s) 如果我们今天拒绝承受任何必要的不适，就仅仅是把这种痛苦无限递延到了未来 — Steven Bartlett > [30:20](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1820s) 凡事皆有代价（everything has a cost） — Steven Bartlett > [30:20](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=1820s) 你现在所做的一切生活方式调整，都是在预防那些你甚至不知道自己会患上的疾病 — Dr. Mindy Pelz > [50:00](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3000s) When progesterone goes high, cortisol is shy — Dr. Mindy Pelz > [01:04:25](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=3865s) 里面的每一种成分都是有毒的，而且它还装在有毒的塑料容器里！ — Dr. Mindy Pelz > [01:09:11](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=4151s) 我们根本没有触及问题的根源。我们必须彻底修复食品体系！ — Dr. Mindy Pelz > [01:37:57](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=5877s) There's never a moment where alcohol is a health food — Dr. Mindy Pelz > [01:57:08](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=7028s) Are you in love with life and is life loving you back? — 上一位嘉宾 > [01:58:41](https://www.youtube.com/watch?v=MrjIXLQ_OdA&t=7121s) keep doing what you're doing cuz it's profound — Dr. Mindy Pelz ## Mentioned Dr. Mindy Pelz, Steven Bartlett, The Diary Of A CEO, Ozempic, Wegovy, Fast Like A Girl, Eat Like A Girl, The Reset Factor, The Menopause Reset, The Resetter Podcast, Valter Longo, Satchin Panda, Daniel Amen, FDA (美国食品药品监督管理局), GRAS (公认安全), Kellogg's Corn Flakes (家乐氏玉米片), MIT (麻省理工学院), CSPI (公众利益科学中心), LinkedIn, Soccer Aid, PubMed, DoorDash ## Video description Dr Mindy Pelz is a world-renowned fasting and women’s health expert, specifically focusing on metabolic fasting, and the host of ‘The Resetter Podcast’. She is also the author of best-selling books such as, ‘The Reset Factor’, ‘The Menopause Reset’, ‘Fast Like A Girl’, and ‘Eat Like A Girl’. 00:00 Intro 02:14 Impact From The Last Episode 05:00 Impact Of The Book Globally 09:15 What Is Fasting? 13:40 We're Sold Dangerous Food As Safe 15:24 How To Read A Food Label To Know If It's Harmful For Us 17:35 What About Eating Frequency? 19:32 What Is Calorie Restrictive Eating? 21:00 Your Thoughts On Ozempic As A Tool For Weightloss 27:12 Are We Choosing Comfort Over Hardwork? 32:52 Ketos And The Ketogenic Diet 34:23 How Long Do I Need To Fast To Switch To Fat Burning? 35:50 Can You Have Liquids When Fasting? 36:31 Common Myths And Mistakes About Intermittent Fasting 41:35 How Does Fasting Affect The Microbiome? 47:34 The Benefits Of Fasting 49:48 When Shouldn't Women Fast? 52:04 The Impact Of Fasting Before Menstruation 53:01 The Rise In Menstrual Cycle Changes 55:03 Accommodations For Women In The Workplace 58:04 Let's Talk Apple Cider Vinegar 01:00:48 When Should We Be Eating? 01:02:44 Recommendations For Weightloss And Repair 01:04:25 Cancer Feeding Foods 01:07:03 What Is An Obesegen? 01:10:10 Ozempic Is Not The Way To Solve The Obesity Crisis 01:11:59 How Would Mindy Fix The Food System? 01:16:19 Can Fasting Help Our Body Heal? 01:20:55 Is Protein Really That Good? 01:25:12 How Important Is Our Liver? 01:31:05 Daily Routines For Checking Your Body Is Functioning Well 01:33:43 We Are Getting Less Nutrients From Our Crops 01:37:57 Is Alcohol Good For Us? 01:45:24 Is There A Link Between Oxytocin And Diet? 01:49:00 The Loneliness Epidemic 01:49:12 The DOAC Health Toolbox 01:57:08 Last Guest Question Follow Mindy: Instagram - https://g2ul0.app.link/OLbPC9TrKKb YouTube - https://g2ul0.app.link/MindyPelzYT You can pre-order Mindy’s book, ‘Eat Like a Girl: 100+ Delicious Recipes’, here: https://hayhs.com/elag_pp_hc_az You can purchase The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb Learn more about the study on obesogens, here: https://g2ul0.app.link/LVvfw4XsKKb Learn more about the study on the effects of vinegar on inflammation and stress in healthy adults, here: https://g2ul0.app.link/APbkegUsKKb Learn more about the study on the effects of apple cider vinegar for weight management, here: https://g2ul0.app.link/aWXpMv5sKKb Learn more about the study on the effects of apple cider vinegar in diabetic patients, here: https://g2ul0.app.link/gDfDdBitKKb Follow me: https://g2ul0.app.link/gnGqL4IsKKb Sponsors: LinkedIn - http://linkedin.com/doac24 Colgate - https://www.colgate.com/en-gb/colgate-total [Source](https://www.youtube.com/watch?v=MrjIXLQ_OdA)

[2:14] 听众留言: I can now do really hard things [13:40] Dr. Mindy Pelz: 在 FDA 里，字母 F（Food，食品）是静音不发音的 [27:12] Steven Bartlett: 如果我们今天拒绝承受任何必要的不适，就仅仅是把这种痛苦无限递延到了未来 [30:20] Steven Bartlett: 凡事皆有代价（everything has a cost） [30:20] Dr. Mindy Pelz: 你现在所做的一切生活方式调整，都是在预防那些你甚至不知道自己会患上的疾病 [50:00] Dr. Mindy Pelz: When progesterone goes high, cortisol is shy [64:25] Dr. Mindy Pelz: 里面的每一种成分都是有毒的，而且它还装在有毒的塑料容器里！ [69:11] Dr. Mindy Pelz: 我们根本没有触及问题的根源。我们必须彻底修复食品体系！ [97:57] Dr. Mindy Pelz: There's never a moment where alcohol is a health food [117:08] 上一位嘉宾: Are you in love with life and is life loving you back? [118:41] Dr. Mindy Pelz: keep doing what you're doing cuz it's profound

[5:00] Dr. Mindy Pelz: Only you can close your mouth and not eat... There's no empowerment in outsourcing your power, looking for answers. But with fasting, you apply it, and the only person to give credit to is yourself. [13:40] Dr. Mindy Pelz: There are foods that are medicine, and there are foods that will build disease. And just because we call them both food, doesn't mean they're safe. [17:01] Dr. Mindy Pelz: if it lasts longer on the shelf, that chemical's lasting longer in you. [22:44] Dr. Mindy Pelz: It would be like going to the pharmacy, and in order to pay your Ozempic bill, you had to give them a little piece of your fat. And then you get home with the shot, you plug it in, and now you're not hungry. That's what fasting's doing. [26:08] Steven Bartlett: Whenever someone presents you with the idea that there's a miracle drug or a miracle cure, it's because we haven't figured out the cost yet. And the uncertainty of not knowing the cost for me is terrifying. [36:31] Dr. Mindy Pelz: It's not just not eating. You're trying to get your blood sugar down so you switch over into this ketogenic energy system. [50:03] Dr. Mindy Pelz: when progesterone goes high, cortisol is shy. [60:48] Dr. Mindy Pelz: When we're eating all day, we're only mimicking the kill. We're not mimicking the hunt. [86:42] Dr. Mindy Pelz: Feet, eyes, I want to know everything because it tells... I want to know what your menstrual blood—I don't need to see it, but I want to know: is it clumpy? How quickly does the flow come out? These kind of things are so important. How quickly your hair grows, how quickly your nails grow... Our body gives us a full analysis of what's going on. [117:07] Dear guest, are you in love with life and is life loving you back?

[0:00] There's some really important health [0:02] tools that are not being discussed, but [0:04] this is how we should be looking at [0:05] health. So, the first thing is Dr. Mindy [0:08] Pelz, the renowned health expert is [0:10] back. And she's on a mission to empower [0:12] people to take control of their health [0:14] through fasting, nutrition, and [0:16] lifestyle changes. We are in a crisis of [0:19] health, and your health right now may [0:21] not be your fault, but it is your [0:24] responsibility. So, I have questions. [0:26] What is the lie about the food [0:28] environment? [0:29] lie is that all food is safe. There are [0:31] foods that are medicine, and there are [0:33] foods that will build disease. How do we [0:35] know the difference? Learn to read an [0:36] ingredient label. So, the first thing I [0:38] do is I [0:40] Interesting. [0:41] All the foods that are cancer feeding. [0:44] Yep. So, there's processed meats. [0:45] Sugar's a biggie. The toxic oils in [0:48] donuts, juice boxes, horrific. How [0:51] important is our liver in all of this? [0:52] The most important. Is there any [0:54] symptoms of an unhealthy liver? Yes. [0:56] They call them checklist. First, you can [0:58] look at the bottom of your feet. Do you [1:00] want to put it up on the table? No, cuz [1:01] people will sell pictures. [1:04] How many times a day do you think we [1:05] should be eating? Great question. And [1:07] studies show us that the longer you [1:09] spend not eating, the more your body [1:11] heals itself and starts to burn belly [1:13] fat. But a Zempic has a tool for [1:15] achieving the same outcome. But one of [1:17] the biggest consequences we've seen is [1:20] This is why I'm such a fasting fan. So, [1:22] what are some of the lesser known [1:23] benefits of fasting? There's a whole [1:25] bunch of them. But I'm going to say the [1:26] biggest biggest thing is [1:31] We've just hit 6 million subscribers on [1:33] The Diary of a CEO. Um so, me and my [1:34] team would like to do something we've [1:35] never done before as a little thank you. [1:37] And we're calling it The Diary of a CEO [1:39] subscriber raffle, and here is how it [1:41] works. Every episode this month, we're [1:43] going to pick three current subscribers [1:45] at random, and we'll send one of you a [1:47] 1,000 lb voucher, one of you tickets to [1:49] come and watch The Diary of a CEO behind [1:50] the scenes live with our team, and one [1:52] of you will have a 10-minute phone call [1:53] with me to discuss whatever you want to [1:55] talk about. If you're a subscriber, [1:57] you're in the raffle. [1:59] Thank you from the bottom of my heart [2:01] for allowing me to do something that me [2:03] and my team love doing so much. It is [2:05] the greatest honor of my lifetime, and I [2:06] hope it I hope it continues [2:08] off into the future. Let's get to the [2:10] episode. [2:14] Dr. Mindy. [2:15] Last time we sat here, [2:18] the conversation we had reached more [2:20] than [2:21] 10 million people across YouTube and [2:24] Spotify and iPlayer and airlines and [2:26] everywhere. [2:27] And I was looking through some of the [2:28] feedback from that conversation, and [2:30] there's two of these top comments that I [2:32] pulled out, which I think kind of [2:33] capture the impact it had on so many [2:35] people. The first comment is from a lady [2:38] called Anne, and she said, "Dr. Mindy [2:41] changed my life. I started intermittent [2:43] fasting 6 months ago after I watched [2:45] this podcast, and I've dropped 18 lb and [2:48] have never felt or looked better." [2:52] The second comment I pulled out was from [2:53] a 57-year-old [2:55] lady who said, "Going through menopause, [2:57] morbidly obese, going through a lot of [2:59] stress in my personal life, and fasting [3:01] because of Dr. Mindy has finally saved [3:03] me. I've been doing a 36- to 48-hour [3:06] test every week to fast, and it has [3:09] really bolstered my confidence, and I [3:12] can now do really hard things. [3:14] Thank you." [3:19] There's so much on that [3:21] There so much on that one. [3:23] That second one, I mean, that's [3:25] that [3:26] is empowerment. [3:29] Those two got empowered, but that last [3:31] woman got really empowered. She did that [3:33] for herself, and she knows it. [3:36] As she can do hard things, she's [3:38] absolutely right. [3:40] It has really bolstered my confidence, [3:41] and I can now do hard things. [3:45] It's not typically what you think of [3:46] when you think of fasting, that it gives [3:48] you confidence and the ability to [3:50] um do hard things in other areas of your [3:53] life. Yeah. [3:55] Yeah, and you know, there I I've heard [3:57] you interview guests like this, and I've [4:00] heard many people talk about how easy [4:02] we've made life right now. You know, you [4:05] can sit on your couch, and you can you [4:07] don't even have to get off the couch, [4:08] and food will appear at your door, and [4:10] you can control your TV your TV, and you [4:13] can call a friend, and there's so much [4:15] you can do without even moving. Life has [4:17] gotten so easy that we are losing that [4:20] ability to really learn how powerful we [4:25] are. And for women it with health, it [4:29] it's gotten even worse. So, what I love [4:32] about that comment [4:34] is that she took the information, she [4:37] applied it, she got a result. It kind [4:40] words to me, but she deserves all the [4:42] credit. And she feels different, not [4:47] just physically, but emotionally, and [4:49] and what she's capable of. Like those [4:52] are the comments that just blow me away [4:55] because only you [4:58] can close your mouth and not eat. [5:00] And I guess it tells you something about [5:01] yourself when you're able to do that, [5:03] which is I guess resisting some kind of [5:05] temptation, which is you know, you're [5:06] building evidence with yourself that I [5:09] am the type of person that has control [5:10] and autonomy over my destiny. [5:12] And it's remarkable how much that must [5:13] impact your professional life, your [5:15] relationships, your all these kind of [5:17] things, your ability to put other [5:18] boundaries in place in your life. [5:20] Yeah. Um and it all starts with this [5:21] simple discipline, which is, you know, [5:23] fasting. Yeah. Were you Were you [5:25] surprised at the [5:27] impact that this book Fast Like a Girl [5:29] had globally? [5:31] It It has blown me away. Um I knew when [5:35] I wrote the book that I had a formula [5:37] that worked because I had spent 10 years [5:40] in my practice using it with women. I'd [5:43] seen the kind of results like you just [5:44] read over and over again. [5:46] Then I took those results, and I took [5:48] them to my YouTube channel, and I [5:50] started teaching it on YouTube, and I [5:52] and I I don't know if every YouTube [5:54] creator does this, but I would always [5:56] ask questions, and I would say to [5:58] people, "Give me answers as to how this [6:00] is working for you." And then I had a [6:02] team of people that went in and gathered [6:04] those answers, we looked at patterns, [6:06] and that's how the information of Fast [6:08] Like a Girl was born is it was not just [6:11] an idea, it wasn't just science, but it [6:13] was when I wrote it, it was like, [6:16] "Oh, we already seen this across [6:18] hundreds of thousands of women that it's [6:20] going to work." [6:22] But you never really know until you put [6:24] a book like that out into the world how [6:27] it's all going to unfold and how it's [6:28] going to be received. [6:30] In In a year and a half worldwide, [6:32] 717,000 [6:35] copies of that book of on all styles, [6:37] that's audio audible and ebook and [6:40] hardcover. [6:42] Uh [6:42] the amount of reviews, positive reviews, [6:45] the amount of DMs we've had, I had to [6:48] double my staff to be able to answer the [6:50] DMs. Like [6:52] I I I have actually picked the book up [6:55] more than 10 times and asked myself, [6:59] "What did I put in there? Like why is [7:01] this connecting so much?" [7:04] Cuz there's something where women just [7:07] were finally given a tool that worked, [7:10] and it didn't cost money, and it didn't [7:12] take time, and it didn't give her power [7:15] away, and she saw that. And and that [7:18] that part blew me away. [7:21] Is that Is that why it connects because [7:24] it's not expensive, complicated, it's [7:26] not [7:27] um something you need a prescription [7:29] for? Yeah. [7:31] Yeah, well, think about it. You go in to [7:33] your doctor's office, you have a long [7:35] list of symptoms. [7:37] You give those symptoms over to your doc [7:39] doctor. [7:40] He or she gives you [7:42] an official title of that symptom. [7:45] You're like, "Oh, finally somebody [7:46] understands it." And so, you go and [7:49] maybe you take the diagnosis, the [7:51] prescription, or the treatment. You go [7:53] fulfill the treatment. Let's say the [7:54] drug works. [7:56] You're like, "The doctor was amazing, [7:58] the drug was amazing." There's no [8:00] empowerment in that at all. [8:02] Now, if the pill doesn't work, [8:05] then what ends up happening is you go [8:07] back to the doctor, and you're like, [8:08] "Hey, pill didn't work." [8:10] And the doctor says, "Okay, well, let's [8:11] try a different pill." And then you try [8:13] a different pill. And you do that like [8:15] three or four times, and if it still [8:16] doesn't work, then what happens is now [8:19] you go to a different doctor. You're [8:20] like, "I got to go to a different [8:21] doctor, this one's not working." And we [8:22] keep outsourcing our power, looking for [8:26] answers. Somebody show me, somebody show [8:28] me. [8:29] But with fasting, what happened is we [8:32] showed this idea of metabolic switching, [8:35] where there's a time to eat and there's [8:37] a time not to eat. And the longer you [8:39] spend not eating, the more your body [8:40] heals itself. And that concept, I think [8:45] women had never really had had grabbed [8:49] before. And it was a a tool that was so [8:53] available. They could listen to your to [8:55] the podcast we did and apply it like an [8:58] hour later. [9:00] And all of a sudden, again, the only [9:02] person to give credit to is yourself. [9:06] And so, I don't I mean, maybe exercise? [9:09] Exercise would be that tool. What other [9:10] tools do we have [9:12] that make you feel that powerful that [9:15] quickly? What if someone has never come [9:17] across the concept of fasting before, [9:19] which I I think is probably quite um [9:21] implausible now, but can you give me the [9:25] sort of ever the sort of like [9:27] evolutionary basis for fasting? Why does [9:30] Why does it happen? Why were we told a [9:32] lie? Like why did we take a wrong turn [9:35] in the last thousand years, which made [9:36] us, I don't know, just become really [9:38] gluttonous and have five meals a day and [9:41] Yeah. [9:42] Well, let's start with how what fasting [9:44] is, and then I'll dive into the lie the [9:46] lie. I have a lot of thoughts on the [9:48] lie. [9:49] Um if we go back to hunter-gatherer [9:51] days, you know, we one thing that blows [9:54] me away is that the human body we're [9:57] living in is literally the same. It's [10:00] the same as the hunter-gatherers, but [10:02] what we're sitting in, what we're [10:04] exposed to, the physical, emotional, [10:06] chemical stressors that are handed to us [10:08] every single day is completely like [10:11] opposite what the hunter and gatherers [10:13] were doing. [10:15] So, if I go back to the hunter and [10:16] gatherers, they came out of the cave. [10:18] They didn't have DoorDash, they didn't [10:20] have a refrigerator, they didn't know [10:21] how to get food, they had to go find [10:23] food. [10:24] Now, if blood sugar is going down [10:27] and they've got to go find food and they [10:29] pass out, you know, 100 yards from the [10:32] from the cave, then we wouldn't be [10:34] sitting here right now. [10:36] But, that didn't happen. What happened [10:38] is they went out to go hunt and the [10:40] longer they were away trying to find [10:43] food, the more they metabolically [10:45] switched into this other fuel source [10:48] called the ketogenic energy system. I [10:50] like to call it the fat burning system [10:53] because what their body did were like a [10:55] hybrid car. The body was like, "Okay, [10:56] blood sugar's going down. Okay, time to [10:59] switch over to our other fuel source. [11:01] We're going to pop in and start burning [11:03] fat and make a ketone." And then that [11:05] ketone went up into their brain, [11:07] sharpened their focus, and made them [11:10] even stronger to go find food. Mhm. [11:14] Today, we don't do that. We don't ever [11:16] lean into this other system that our [11:18] hunter and gatherer ancestors had to [11:21] lean into. We don't have There's so much [11:24] oversaturation of food and ideas and [11:27] stimulation coming at us that we never [11:29] had to They're like biological processes [11:32] in our bodies that we're not even [11:34] accessing anymore. But, they exist. I I [11:38] think you and I talked about this last [11:40] time. Uh in the book, I talk about [11:42] something called the thrifty gene [11:44] hypothesis. [11:45] Now, it's a hypothesis. [11:47] And the idea was the humans that came [11:50] out of that hunter-gatherer time had a [11:53] gene [11:54] that allowed them to switch over into [11:57] the fat burning system and make a ketone [11:59] in the absence of food. [12:01] And so, all the people that survived [12:04] that time period, [12:06] they morphed into what we're looking at [12:08] as each other right now because the ones [12:11] that didn't have that genetic profile [12:12] didn't live. [12:14] So, they they are no longer with us. [12:16] So, now we're sitting with this thrifty [12:18] gene inside of us eating all day. [12:21] And what they believe is happening is [12:23] that because we're not accessing that [12:26] gene, that the people that are suffering [12:29] now is on the opposite or the ones that [12:31] are not tapping in to the fat burning [12:34] system. The ones that are not accessing [12:36] that are actually killing themselves [12:38] because they're not in alignment with [12:40] their own biology. [12:42] I kind of have a lot of empathy for them [12:43] in some respects because of, you know, [12:45] it's it's difficult, isn't it, when [12:46] we're surrounded by this much free, [12:48] cheap glucose sugar. [12:51] You know, call to fight back against the [12:54] environment you live in. It's kind of [12:55] what we're asking people to do. It's [12:56] like fight their natural urges. [12:58] Presumably, the brain is also has a gene [13:00] which says, "Listen, if you see sugar, [13:01] you better grab it and put it in your [13:02] mouth." [13:03] Yep. And there's some microbes doing [13:05] that, too. Oh, really? Yeah. Yeah, there [13:08] there can be fungus in your gut that [13:10] tells your taste buds, "Hey, I need more [13:12] sugar because they got to stay alive." [13:14] Our our taste buds have been completely [13:16] hijacked by all the chemicals poured [13:18] onto our food. So, we don't We get so [13:21] much dopamine now from food that [13:23] sometimes all we have to do is walk into [13:25] a grocery store and look at our favorite [13:26] food and see it in the aisle. We haven't [13:28] even picked it up, put it in the basket. [13:29] We're like, "Ooh, that potato chip. I [13:31] love that potato chip." And that's [13:33] creating a dopamine response in our [13:34] brain because our brain our our brain [13:37] knows, "When I eat that, I get [13:39] dopamine." [13:40] And what is the lie, then? We talked [13:42] about the lie that's been told to people [13:43] about the food environment, about five [13:46] meals a day, etc. What is that line and [13:47] why were we told the lie? The biggest [13:49] lie is that [13:51] all food is safe. [13:54] Not all food is safe. [13:56] A And a part of that lie is I can walk [13:58] into my grocery store and it's already [14:00] been vetted for my health. [14:03] Now, I can tell you in the America, [14:05] that's not the case. [14:07] We have a category of food called GRAS, [14:09] generally recognized as safe in our [14:11] country. [14:12] And basically, what the FDA can do is [14:16] the F FDA can put chemicals under this [14:19] category when it hasn't been [14:21] scientifically proven to be safe. [14:23] They can re-package them and put them in [14:26] this category of generally recognized as [14:29] safe. The idea is that we have a [14:32] innocent until proven guilty philosophy [14:36] around food. [14:38] And it's even gone even even further [14:40] where [14:41] within their own in administration in [14:43] the FDA, people are saying that the F is [14:46] silent. [14:47] They don't care about the food. And [14:49] then, if you go even further [14:52] and you think about it, how do we have [14:54] food and drug together in the same [14:56] administration? If we really cared about [14:58] food, we would actually pull it out [15:00] separate and we would have a bigger, [15:02] better analysis of food. So, the lie [15:06] is that all food is safe. [15:08] That's not true at all. All There are [15:11] foods that will are medicine [15:14] and there are foods that will build [15:15] disease. [15:16] And just because we call them both food, [15:19] doesn't mean they're safe. You have to [15:22] know the difference. [15:24] How do we know the difference? [15:26] Well, the first thing is learn to read [15:28] an ingredient label. [15:30] So, which then Do you know how to read [15:33] an ingredient label? I would say no. [15:35] So, the first thing I do on every [15:37] anything that's packaged is I go [15:40] straight to the ingredients. [15:41] And it This is so easy. All you've got [15:43] to do is look at those ingredients and [15:45] ask yourself, "Do I recognize Do I know [15:49] every single one of those ingredients?" [15:53] And if you don't, entertain yourself and [15:55] go look them up. [15:57] I I actually did this with my nephew [15:59] years ago. He brought me some frozen [16:01] waffles and he's like, "Hey, are they [16:03] What do you think? Are these safe?" [16:04] And I said, "You Read them out loud to [16:06] me." [16:07] And he started to read them out loud. He [16:08] was like 14 years old at the time. He [16:10] started to read and he couldn't get [16:12] through like the third ingredient in was [16:13] a chemical. [16:14] And he's like, "I don't know how to [16:15] pronounce this." I said, "Go look it up. [16:17] I want you to Google it and look it up [16:19] and tell me what it is." [16:21] And he came back and he's like, "Wait a [16:23] second. What I just found is that's a [16:25] cancer-causing chemical." [16:28] I said, "Yeah. [16:30] You're right. It is. That's what the [16:32] That's what's happening." [16:33] Is that these chemicals are allowed in [16:35] our food that promote disease. [16:38] And so then, once you have that idea and [16:40] you know the ingredients are the most [16:41] important and you follow, is it a [16:43] chemical? Is it a real food? Then the [16:45] next thing you can do is really stay [16:48] away from anything with an ingredient [16:50] label. [16:52] Like, when you go into a grocery store, [16:55] walk around the outside. Don't go into [16:56] those middle aisles. Go to the [16:58] refrigerated [16:59] sections. Go to the fresh food. If it [17:01] doesn't have a label, it's it's it means [17:04] it's it's authentic self. [17:06] So, [17:07] that it didn't They didn't denature it. [17:09] They didn't change it. It came from the [17:11] earth or it came from an animal, [17:13] whatever your ethos is around there, but [17:15] it it wasn't input into an altered state [17:18] because what they do is they put these [17:20] things into altered states so that they [17:21] taste better and they hijack your taste [17:23] buds so you'll come back for more. Or [17:25] they put it into an altered state so [17:27] that it can last longer on the shelf. [17:29] And if it lasts longer on the shelf, [17:31] that chemical's lasting longer in you. [17:35] The lie around frequency of eating. [17:38] Because, you know, when I grew up, I I [17:39] mean, breakfast, lunch, you might have [17:41] something at a couple of snacks, and [17:42] then have dinner. And then you wake up [17:44] the next day and go through the same [17:45] routine of just basically eating every [17:46] waking hour of the day if you can and [17:48] snacking in between. [17:50] Who told us this line and is it a lie? [17:52] Because it kind of seems to be the [17:53] antithesis of fasting. [17:56] Yep. Well, from what I can find, and I'm [17:59] sure there's lots of ways we've [18:00] perpetuated this lie, [18:02] but breakfast is the most important meal [18:05] of the day was a ad slogan for Kellogg's [18:08] Corn Flakes back in the '70s. [18:11] So, back in 1970, [18:13] they had a hot new cereal [18:15] and the ad was, "Eat it. Breakfast is [18:18] the most important meal of the day." [18:19] Here we are in 2024 [18:21] and people are still perpetuating that [18:24] ad slogan. [18:26] So, I've actually looked into the [18:28] research on like, if I eat more, will it [18:32] speed up my metabolism? [18:34] Uh from what I can tell from the [18:36] research, I can't find that. Now, it [18:39] Let's say we just leave the research out [18:40] of it. [18:42] I I would like to meet a human [18:44] that has eaten six meals a day and found [18:48] that that was a metabolism stimulator. [18:52] Like, I don't know very many people that [18:53] say that. [18:55] So, it it's like a cultural lie that [18:58] just got sort of passed down. [19:01] And what happened when the fasting [19:03] research came out? Now, you know, people [19:05] like Walter Longo, people like Sachin [19:07] Panda, like big fasting researchers, [19:10] what they figured out was, "Oh, wait. If [19:13] we compress our eating into a certain [19:16] time period like our ancestors did and [19:18] we left longer for fasting, there's [19:20] something magical going on here." [19:22] And those were the giants that started [19:23] to show us that actually time-restricted [19:26] eating is the most important thing that [19:29] we can be doing when it comes to food. [19:32] What about calorie-restricted eating? [19:34] And how does Is that the same thing? [19:36] N- No. And thank you for asking that. [19:39] So, let's let's let's talk about both of [19:41] them in an everyday kind of scenario. [19:44] So, in time restriction, you are saying, [19:47] "I have a certain time in my 24 hours [19:50] where I eat. I compress my eating [19:52] window, and then I have a time where I'm [19:54] fasting. So, I have an eating window, [19:56] and I have a fasting window. [19:58] Okay, and I get to decide how long how [20:01] compressed that eating window is, and [20:03] how long that fasting window is. [20:05] The longer you go in the fasting window, [20:08] what you're doing is you're turning on [20:11] these different healing mechanisms. And [20:13] and that is independent of calories [20:16] coming in or not coming in. That is [20:18] dependent on nutrients not coming in. [20:21] That is dependent on glucose going down [20:23] and switching over to burning fat so you [20:25] make a ketone. That has nothing to do [20:27] with calories. [20:29] When you come over to calorie [20:30] restriction, you're saying I'm going to [20:32] have X amount of calories a day. I'm [20:34] going to output X amount of calories, [20:36] and I'm going to do that all day long. [20:39] So, very different philosophies. [20:42] To me, like you're you're creating a [20:45] internal mechanism [20:48] with time restriction that is going to [20:50] stimulate a healing process. And it's [20:53] nutrient deficiency along with glucose [20:56] drop. [20:57] It doesn't have to do with calories. [21:00] As it relates to fasting, since we had [21:03] the conversation, something really [21:05] massive happened in culture, which was [21:07] this word Ozempic [21:08] became [21:10] really popular. And the drug Ozempic [21:12] became really popular. And there's [21:13] various types of it, Wegovy or something [21:15] else. There's lots of different versions [21:17] of it, but [21:18] fasting as a tool [21:21] is now quite established, but Ozempic as [21:24] a tool for achieving the same outcomes, [21:26] what's your thoughts on that? Yeah, so [21:29] now first I'm just going to say I'm not [21:30] an Ozempic expert, so I can't tell you [21:32] the mechanisms behind that. What I will [21:35] tell you is that I again, I'm a [21:37] supporter of the everyday person. And [21:40] the first challenge we have with Ozempic [21:42] is the cost. [21:44] So, is everybody going to be able to [21:46] afford that to be able to improve their [21:48] metabolic health? I I I'm I'm a [21:50] supporter of the single mom who's [21:52] working two jobs and is trying to just [21:55] put food on the table, and sh- Ozempic [21:58] at $800,000 [22:00] US dollars, she's not going there. A [22:02] month, isn't it? Is it a month? Okay. [22:04] So, the first thing is it's unattainable [22:06] for so many people. Second thing is that [22:09] we've got a challenge with some of the [22:11] side effects. Now, there's been a lot of [22:13] debate about that, and like, you know, [22:14] the nausea and all that. Like, what is [22:16] that? Um and some people have it, some [22:19] people don't. So, you have to personally [22:21] decide if that works for you or not. [22:25] The third issue is that and this is a [22:28] really interesting recent stat is that [22:30] within 2 years, people 70% of Ozempic [22:33] users are off Ozempic. [22:36] I don't know if it's cost, I don't know [22:37] if it's discomfort, I don't know what it [22:39] is, but long-term, that's not a [22:42] phenomenal solution. [22:44] So, with that in mind, let's unpack what [22:47] the what's happening from a [22:48] symptomatology point of view with [22:51] Ozempic. And the biggest thing is you [22:53] are not hungry. [22:56] Okay? [22:57] So, I can tell you [23:00] thousands and thousands and thousands of [23:02] comments. Those two women you started [23:04] this podcast off with, when people learn [23:06] how to do a a fasting lifestyle, their [23:09] hunger goes away. [23:11] It it is very I've never taken Ozempic, [23:13] so I can't tell you like per se that if [23:16] it would be the same experience, [23:18] but when you learn to metabolically [23:20] switch, your hunger goes down. Because [23:24] without food, you go into this ketogenic [23:27] energy system, you get a ketone, it [23:29] turns off hunger. [23:31] So, the biggest the biggest [23:33] one of the biggest consequences we've [23:35] seen in the millions of people we've [23:37] seen build these fasting lifestyles is [23:39] they go I just I'm not hungry anymore. [23:42] I can relate. Yeah. [23:44] When I did a I did a ke- [23:46] ketogenic diet for a while, [23:48] my hunger levels seemed to drop as well. [23:50] Is that a similar thing? Yeah, so cuz [23:52] your blood sugar is stable. Okay, so [23:54] you're not getting the spikes and drops [23:56] and spikes and drops. Okay, that makes [23:57] sense. Um and is that much of the reason [23:59] why you end up losing weight? Because [24:01] you just end up eating a little bit less [24:03] as well as you're, you know, you're [24:04] staying away from glucose and stuff, but [24:06] Yeah, it's two. It's that, and then in [24:08] order to make a ketone, you have to burn [24:09] fat. Like, think about it. Let's put it [24:11] in Ozempic terms. It would be like going [24:14] to the pharmacy, [24:16] and in order to pay your Ozempic bill, [24:19] you had to give them a little piece of [24:20] fat. [24:22] And then of your fat. [24:24] And then you get them home with the [24:25] shot, you plug it in, and now you're not [24:28] hungry. Okay, that's what fasting's [24:30] doing. Is fasting is using your own fat [24:33] to make this byproduct called a ketone, [24:35] so you're losing weight in the process [24:37] of making the ketone, and then the [24:38] ketone goes up into the brain, and [24:40] actually shuts off the hunger hormone, [24:43] and now you're not hungry. [24:44] Can't you see a world? Cuz I think with [24:45] again, this is my very limited knowledge [24:47] of medicine and the bio biotech [24:50] pharmaceutical industry, I think what [24:52] happens with patents, like medical [24:55] patents, is eventually they expire. I [24:57] think they expire after about 10 years [24:59] or something like that. So, eventually [25:01] the Ozempic patent is going to expire, [25:04] which means that other people can [25:06] produce that drug. [25:07] Um I think the cost will eventually [25:09] therefore go down, especially as other [25:11] people start producing other iterations [25:13] of the drug. There becomes this price [25:14] war, um and you'll have all these [25:16] different versions of Ozempic, but at [25:18] lower cost. Can you foresee, cuz I think [25:20] I can, a world where most people in the [25:24] Western world are taking some form of [25:27] Ozempic to suppress hunger, [25:29] and it's it's casual? [25:31] I don't I don't know if I want to see [25:32] that. I I mean, the first thing I'd like [25:34] to see is some long-term studies on [25:36] this. I'd like to see Let's let's give [25:38] this a little bit of time to see what [25:40] how it unfolds in the culture and how [25:42] people react to it. And then we have to [25:44] ask how are are we studying this on [25:46] women? I'm going to I'm going to be the [25:48] first advocate for making sure that this [25:51] gets researched on women. So, if we look [25:54] at that world, I would say, okay, I'd [25:57] only be willing to entertain that [26:00] thought if we have some real clear data [26:02] showing us long-term, [26:04] 20, 30, 40 years that it's going to be [26:06] safe. [26:08] Second thing though that I want to say [26:09] on that, and this I go back to what you [26:12] started this with. [26:13] Do you feel empowered? I mean, I know [26:15] people are happy. They're like, "Oh my [26:17] god, I finally lose weight." They feel [26:18] really good in their body. Like, I don't [26:20] want to dismiss that, and I'm not here [26:22] to take that joy or excitement away from [26:26] somebody who's losing weight with [26:27] Ozempic. I think a fasting lifestyle is [26:30] a a phenomenal pair to Ozempic if that's [26:32] you. [26:34] But what I hear when people lose that [26:37] amount of weight, [26:39] let's is that when you look at them, [26:40] you're like, "Oh my god, you lost so [26:41] much weight." They're like, "Yeah, I'm [26:43] on Ozempic." The ones that are like, I'm [26:45] going to own it. [26:46] Okay, so Ozempic got the power. When I [26:48] see somebody who lost weight from a [26:51] fasting lifestyle, [26:52] what they say is, "Yeah, I started to [26:54] learn how to fast." And there is an [26:56] internal power that I did this for [26:59] myself. [27:01] So, again, we we rob them of that [27:04] internal experience if every cure, [27:07] including weight loss, is going to be [27:08] found in a pill, [27:10] how are we going to believe in our own [27:11] bodies? [27:12] Do you know the most interesting take [27:14] I've heard on why Ozempic might be a [27:17] really [27:19] negative thing for society is actually [27:22] the point you just made about [27:23] discipline. [27:24] And about you know, we talked at the [27:26] start of this conversation about the [27:27] comfort crisis and how everything's [27:28] getting easier. We can date and eat and [27:31] whatever else from the comfort of our [27:33] own home. And now with AI coming into [27:35] the world where we're going to have AI [27:36] agents where we can tell our devices to [27:38] go do things for us. If you play it [27:40] forward a couple of years, you're [27:41] looking at a world where we really don't [27:42] have to do anything. Like, we don't have [27:43] to move. We've really optimized [27:45] discomfort, difficulty, challenge out of [27:47] our lives. And now Ozempic offers [27:49] another solution in that regard. I know [27:51] I know that it saves lives, and I think [27:53] that's a really amazing thing. And if I [27:55] was in such situation, I would take it. [27:57] If my friends, family, children were, I [27:59] would I'd be the first to [28:01] um make sure that they were taking it to [28:02] save their lives, but [28:03] you know, if we look back through [28:05] history, we've trade we've made this [28:06] trade-off and regretted it repeatedly. [28:08] We've kind of chosen comfort and um [28:11] convenience at the expense of something [28:14] else, which we only find out 10 or 20 [28:16] years later where we go, "Oh my god, [28:17] Jesus, maybe having these devices or [28:20] being able to order food like this or [28:22] whatever else um was a bad idea." But we [28:25] won't find out for 20, 30 years. And [28:27] it's it's really interesting also to see [28:28] this almost counter movement in culture [28:30] where people are now this sort of um [28:33] counter movement of people that are [28:34] choosing difficulty. The ice bath, [28:37] Right. the the hydromarathon where [28:39] they're running across You know what I [28:40] mean? And that feels like the counter [28:41] movement to this sort of comfort crisis. [28:44] Um but Ozempic I actually categorize as [28:46] part of the comfort crisis. Because of [28:48] the comment you I read at the start from [28:49] the lady who said, "It boosted my [28:51] confidence, and I can now do hard [28:53] things." [28:54] Yeah, and and do people say that with [28:57] Ozempic? I mean, it's a really [28:59] interesting point, and [29:02] you know, my general ethos on health is [29:06] that we should be looking within and [29:09] what we're capable of doing to heal. [29:12] I am not a fan of outsourcing our [29:16] health. And this can even go down to the [29:17] idea of of ketones. [29:20] There's a lot of exogenous ketones out [29:21] there, and people ask me all the time, [29:23] "Should I take exogenous ketones?" And [29:25] my feeling is let's get you learning how [29:27] to metabolically switch so you can make [29:30] your own ketone first. And and if we [29:33] have to go into an exogenous ketone, we [29:35] will. But the I don't That's another [29:37] outsource. Like, we just keep [29:38] outsourcing it, outsourcing it, [29:40] outsourcing until we do not feel [29:42] powerful in our own bodies. And a 20, 30 [29:46] years of that is going to be a serious [29:49] human crisis. I think it's I think the [29:52] principle that if we don't do anything [29:53] uncomfortable today, we kind of just [29:55] dis- defer [29:57] the [29:58] discomfort into the future is a really [30:00] wonderful principle to live by. [30:02] You know what I mean? Like [30:03] Are you And I'm not saying that in the [30:05] future you're going to necessarily have [30:07] a health a physical health issue or [30:10] metabolic health issue if you're [30:11] choosing comfort in terms of your [30:13] metabolic choices today. But you might [30:15] have a relationship issue because you [30:18] didn't learn [30:20] you know, the to deal with discomfort, [30:21] have uncomfortable conversations. You [30:23] know, so it's interesting. It's just [30:24] these principles for life and one of [30:26] them also is that I just think a really [30:28] wonderful principle that I live by is [30:29] that everything has a cost. [30:31] And whenever someone presents you with [30:32] the idea that there's a miracle drug or [30:35] a miracle cure, it's because we haven't [30:37] figured out the cost yet. [30:39] And the uncertainty of not knowing the [30:40] cost for me is terrifying. I'd rather [30:42] someone said, "Listen, this isn't this [30:43] drug isn't perfect and it has all these [30:45] issues with it and you're going to [30:46] suffer in this way, but is the trade-off [30:48] worth it for you?" than to present it as [30:50] a a miracle drug. And I kind of think [30:52] Ozempic right now is viewed as a bit of [30:54] a miracle drug. [30:55] Yeah. Which scares the hell out of me. [30:57] Right. Yeah. And again, what we need we [30:59] need more time with the long-term [31:01] studies. And I I you know, I I think [31:04] what's confusing about Ozempic is it [31:06] does have some amazing upsides. [31:09] And so we can't just totally villainize [31:11] it. It's like, "Oh, there's some [31:12] interesting things to learn here." And [31:14] people who are in a massive metabolic [31:16] crisis, it can be a lifeline to get them [31:18] out. But again, a line that I will [31:21] continue to hold is lifestyle, [31:22] lifestyle, lifestyle. There is no free [31:24] pass when it comes to your health. You [31:26] have I mean, we can hack in from many [31:28] different directions. We have some [31:29] pretty fast paths to health like, you [31:32] know, learning how to metabolically [31:33] switch. But in the end, there you are [31:36] going to have to make health your [31:37] responsibility and you're going to have [31:39] to work for it, especially as you age. [31:42] And diet is a [31:44] is um is one of those things that the [31:46] consequences of a bad diet, making bad [31:48] dietary choices is kind of invisible [31:49] today. You might not feel great or you [31:51] might get a little bit of a stomachache [31:52] or whatever or feel a bit bloated, but [31:54] it's almost like sewing seeds for your [31:56] 100-year-old self that, you know, you [31:58] you don't yet see the consequence of. [32:01] And this is why I think diet has to [32:02] become a bit of a religion to some [32:03] degree. [32:04] You don't see the internal damage. You [32:06] don't see the shifting of your gut [32:07] microbiome on a on a daily basis. [32:09] Oh, you know, I used to say this all the [32:11] time to my patients. I would say, [32:13] "Everything you're doing with your [32:14] lifestyle now is preventing you from [32:16] diseases you never knew you were going [32:18] to get." [32:19] Cuz you'll never get them. Mhm. So you [32:21] didn't even know that the 5:00 a.m. [32:24] workout that you chose to get up and go [32:26] do [32:27] is going to actually save you from [32:30] Alzheimer's 20 years from now. You have [32:32] no idea the fasting lifestyle that you [32:34] committed to is actually going to save [32:38] you from some kind of hormonal cancer. [32:41] Like the list it goes on and on because [32:43] you're doing it today [32:45] to prevent tomorrow. You don't you And [32:46] so there's no like reward on that front [32:48] because prevention doesn't come with [32:50] like a ribbon. [32:52] You used the ketones. [32:53] And you used it in the context of [32:55] fasting. Does that mean that you were an [32:57] advocate of the ketogenic diet because [32:59] the the word is the same? [33:01] Yeah, thank you for asking this cuz this [33:02] gets confusing a lot. [33:04] Um I'm an advocate of pulsing in [33:07] ketones. And my way of encouraging [33:10] people to do that is through fasting. [33:12] Why not the ketogenic diet? So the [33:15] ketogenic diet has some upsides just [33:17] like Ozempic has some upsides and it has [33:19] some downsides. So [33:22] moving processed carbs out of your diet [33:26] is always a good idea. [33:28] Bringing your carb level down so your [33:29] blood sugar comes down, always a good [33:32] idea. [33:33] But when the ketogenic diet came out, [33:36] what ended up happening is people were [33:38] just eating meat or eating, you know, [33:41] fat and they were eat weren't eating any [33:43] fruits and vegetables. Okay, for women [33:46] fruits and vegetables are really [33:48] important. You got to have that fiber to [33:50] feed a set of bacteria in your gut that [33:51] break estrogen down. [33:53] So I that's why when I talk about keto, [33:56] I always say it's ketobiotic cuz I [33:57] brought the carb level back up. I was [34:00] like, "Yes, stay off of processed carbs. [34:04] But if you want to ketone [34:06] you're going to get that ketone by [34:07] attaching a fasting window to every [34:11] single day and learning to metabolically [34:12] switch. So you get over here and you [34:15] make a ketone from fasting, not from [34:18] manipulating your food over and over and [34:20] over again, which has a long-term [34:22] challenge. How long do I have to fast [34:24] for in order to metabolically switch? [34:27] Yeah, so 8 hours is usually what they [34:29] say where the the system starts to move [34:31] from sugar burner to fat burner. [34:34] It usually takes about 4 hours to get [34:36] over there. So we always say 12 [34:38] additional hours. Okay. So well, yeah, [34:41] thank you for pointing that out. So 12 [34:42] hours. [34:44] And now you're pretty much over into [34:47] this fasting window. [34:50] Your intelligent body, what it's doing [34:52] is it's saying it's been 12 hours. [34:54] Glucose hasn't gone up gone up and we [34:56] haven't had any nutrients. [34:58] Well, we're going to switch into our [35:00] other fuel source [35:02] and we're going to burn fat to make a [35:04] ketone. [35:05] So everybody's a little different [35:06] because some people don't switch as [35:08] easy. [35:09] Some people take a little longer to make [35:11] a ketone. I mean, we we saw some [35:14] incredible hurdles that people hit [35:16] trying to get into the fasted state that [35:19] were because what I call their metabolic [35:21] switch was sluggish. They had never [35:23] really practiced this before and so it [35:26] didn't when they were going 12 hours, [35:28] all of a sudden they weren't making a [35:30] ketone and they were just hungry. [35:33] And so what we started to do is teach [35:35] them things like, "Okay, let's This is [35:38] This is a large reason why the new book [35:40] is around is because I needed to create [35:43] a food manual to help them clean up [35:44] their food system so they could switch [35:46] over into the fasted system much [35:49] easier." If I'm drinking, you know, [35:52] coffee or water all these kinds of [35:54] things, is that going to interrupt the [35:55] process of metabolically switching? You [35:57] should be fine with water. Now, I have [36:00] definitely seen some really extreme [36:02] cases where people even have a blood [36:04] sugar spike from water, but very [36:06] extreme. [36:07] Uh coffee, most people will do okay with [36:10] coffee. Uh it's what you put in your [36:12] coffee that's a problem. If it's just [36:14] black coffee? Black coffee should be [36:16] fine. Okay. [36:17] Now, make sure it's chemical-free. Don't [36:19] don't, you know, make sure it's organic. [36:21] Like there's a like make it make it [36:22] clean. [36:23] So those two are pretty are pretty good. [36:26] Um teas can be fine to drink in the [36:29] fasting window. [36:31] Um What are the common mistakes people [36:33] make when they're intermittent fasting? [36:35] That or, you know, the common myths [36:36] around the process that someone who [36:39] thinks they know intermittent fasting [36:40] could well be making. So if we stay in [36:43] the fasting window idea, um I'll tell [36:46] you a couple of that I've seen like [36:47] people drinking diet diet a diet drink [36:50] that has chemicals in it. [36:52] And so and or or a or or a synthetic [36:55] sweetener that actually stimulates [36:57] hunger. So [36:59] you know, some of the diet drinks that [37:01] are out there, there's a whole bunch of [37:02] them. So people think I can just drink [37:04] If we go with the mistake, people just [37:06] think I can drink whatever I want then. [37:08] It's just not eating. I've even had [37:09] questions of, "Can I Can I do fruit [37:11] juice?" [37:13] I'm like, "No, it's not not eating. [37:15] You're trying to get your blood sugar [37:17] down so you switch over into this [37:18] ketogenic energy system." [37:21] So I would say the fasting window, [37:23] people can trip over themselves a little [37:25] bit. Then I would say, you know, of [37:27] course women specifically fasting all [37:29] the time. That's why I did Fast Like a [37:32] Girl was women needed to know how to [37:34] fast to their cycles. [37:36] Uh the other mistake that uh people make [37:39] is they think, "Well, they don't have to [37:40] clean up their food." [37:42] And that's your that's your, you know, [37:43] that's your prerogative. But if you [37:45] clean up food, your food system, you're [37:47] going to make fasting a lot easier. [37:50] So I think those are some of some of the [37:51] biggies. I would say other ones that [37:53] might be helpful [37:56] for people listening and I'm thinking [37:58] about the conversation with your [37:59] girlfriend is thinking that there's a [38:02] one-size-fits-all for like to skip [38:05] dinner. [38:06] Other people like to skip breakfast. I [38:08] have plenty of people in our community [38:10] that do lunch-to-lunch fasting. [38:12] You get to decide where your eating [38:14] window goes. [38:15] It's not a There's And you know, there's [38:17] a lot of theories like I'm a big fan of [38:19] eat in the light, don't eat in the dark. [38:21] When you eat in the dark, melatonin's in [38:23] and melatonin makes you more insulin [38:25] resistant. So eat in the light and just [38:27] make that your fasting window. Look at [38:29] the what the light patterns are. So [38:31] there's some really good evidence there, [38:33] but it's all customizable to you and [38:36] your lifestyle. Oh, I have I have [38:38] patients and friends who are like, [38:41] "Sitting down at the table for dinner [38:44] with my family is the most important [38:46] moment of my day." [38:48] And that happens at 8:00 at night. [38:50] And so I'm like, "Great. Eat then. Enjoy [38:53] that experience and build that Maybe [38:56] your fasting window is 2:00 to 9:00 or [38:59] 10:00." [39:01] You must have so many people that listen [39:02] to your work, read your books, and then [39:05] they still can't do it. [39:07] They still can't fast. [39:09] They still get beaten by the hunger [39:11] craving that comes at 11:00 p.m. [39:14] and then the the next day at 8:00 a.m. [39:16] It just wins. It just keeps winning. And [39:17] they're listening to you over and over [39:18] again, but the hunger cravings, the [39:20] sugar cravings just keep winning and [39:22] they just keep failing at this idea of [39:24] fasting. [39:25] You know, I it's funny because maybe I [39:27] just don't see it as much. I mean, we've [39:29] get hundreds of thousands of comments [39:31] across our socials, you know, every [39:33] week. And I try to I try to keep a pulse [39:36] on them. [39:38] Um [39:38] but so I may not see all the maybe the [39:40] people who can't fast, maybe they don't [39:42] leave comments even. So, um but there [39:45] was a really interesting study called [39:47] the every other day diet. And the other [39:49] every other day diet, this is years ago, [39:51] was a researcher who took a group of [39:53] people who were in a metabolic crisis. [39:56] And like their cholesterol was high, [39:58] their hemoglobin A1C was high, their [40:00] liver enzymes were off, blood pressure, [40:02] I mean everything was bad. And they were [40:04] eating the Western Standard Diet. And [40:06] she said, "You can eat whatever you [40:08] want, [40:09] but you're going to do it every other [40:10] day." [40:11] So, one day eat go to town, one day [40:13] you're not eating at all, you're fasting [40:14] all day. And then the next day go to [40:16] town, eat whatever you want, and then [40:17] you're fasting. And you're going to do [40:18] this for a year. [40:20] And so they ended up doing it for a [40:22] year. Now, I want to point out there was [40:24] like a third of the people that dropped [40:25] out. Of course. So, we have to like [40:28] point that out. Um but everybody that [40:30] stayed in it, at the end of the year all [40:32] their metabolic markers improved, they [40:34] lost weight, but the thing that shocked [40:36] the researchers the most is that their [40:38] taste buds changed. What they craved [40:41] changed. So, when they hung in there and [40:43] they did it over a period of time, all [40:46] of the sudden they went from [40:47] you know, craving a hamburger and fries [40:50] to create [40:51] you know, craving a salad with some [40:53] protein on it. And that was very [40:55] unconscious. [40:57] And I've thought a lot about that study [40:59] and like why did that happen? And I [41:01] believe it happened because of the [41:03] microbiome changes. Our taste buds are [41:06] not always a brain decision. Sometimes [41:09] they're micro decision. And if I have a [41:11] set of bad bacteria because I've been [41:13] feeding bad bacteria, you know, these [41:15] toxic foods, then yeah, I'm going to [41:18] keep craving it and yeah, this gets [41:20] difficult. But if I stick with it long [41:22] enough, if I keep fasting and trying it [41:24] and experimenting with it, and I and I [41:27] make enough progress that I can change [41:29] my microbiome, then there's a door in [41:32] because now my food cravings can start [41:34] to change. How does the how does fasting [41:37] change your gut microbiome in that [41:38] situation? This is a great question. So, [41:41] uh [41:42] biggest criticism, one of the biggest [41:44] criticisms of fasting is it destroys [41:46] your gut. So, I want to unpack this one. [41:49] So, here's the here's what the science [41:52] is showing. When you are in a fasted [41:55] state, the longer you're there, the most [41:57] famous study was out of MIT, 24-hour [41:59] fast, you start to get these stem cells [42:02] into the gut that repaired the gut. But [42:04] when you're in a fasted state, these bad [42:07] bacteria get starved out. [42:09] And when they get starved out, [42:12] there's an opportunity. [42:15] Now, here's what I want to want to say [42:17] because the criticism is that fasting [42:20] destroys your gut microbes. [42:22] So, first, yes, it destroys the the ones [42:26] you no longer want. [42:28] Now, second thing is that first meal [42:32] matters. That first door into your food [42:35] matters. And if you bring in probiotic, [42:37] prebiotic, polyphenol foods, uh my [42:40] favorite thing to break a fast with for [42:42] years was an avocado with sauerkraut and [42:44] hemp seeds on top of it. If you bring [42:47] all of that in, now you're actually [42:50] feeding those good bacteria, [42:52] and they're you're helping them grow. [42:55] But [42:56] do the good bacteria die as well when I [42:57] starve them? Some of them can, for sure. [43:00] It there can be a overall depletion, for [43:03] sure. So, what you're saying is you're [43:04] like killing a lot of bacteria in the [43:07] the gut potentially, but then you're [43:09] feeding the good ones. [43:10] That's right. Okay. [43:11] That's right. So, we can't this is again [43:13] why Eat Like a Girl came about because [43:16] of these kind of questions. Was [43:19] what happened was that so many people [43:21] were just, you know, doing six meals a [43:22] day, calorie counting, trying to [43:26] manipulate their food, and then when [43:28] they discovered, "Wait a second, [43:30] I need to think about the timing of my [43:31] food, not necessarily the quality of you [43:34] know, what I'm eating." And they [43:36] switched over, all of the sudden they [43:38] started to drop weight. But the thing [43:41] you broke your fast with, the sauerkraut [43:43] etc., if I just started eating that, [43:46] wouldn't the bad bacteria die anyway? [43:49] But because you would so you would [43:50] change the balance, hopefully where good [43:52] bacteria would grow and bad bacteria [43:54] would be out outnumbered at that point. [43:57] Yeah. Yeah. I it's possible, yeah. I [44:00] think that's the slower way, I'm going [44:02] to be really honest. I guess the other [44:03] the counterpoint would be then that [44:06] it's hard to do that because I'd still [44:08] be getting the cravings from the bad [44:09] bacteria. I those bad bacteria would [44:11] still be sending me signals through my [44:13] gut microbiome to eat the hamburgers. [44:16] We see [44:17] microbiome change within weeks. Food [44:20] cravings change within weeks. [44:22] If you just stick with this, and then [44:24] you look at that first meal matters, and [44:27] you make sure you're getting those [44:28] sauerkraut, you're getting hemp seeds [44:30] was another one I put on my that avocado [44:32] all the time, great prebiotic. [44:34] So, if you make that first meal really [44:37] good quality, and you [44:39] feed those microbes, [44:41] then this is a this is a much faster [44:44] way. The every other day diet, I want to [44:46] say it was about 6 months [44:48] Okay. that they started to see food [44:50] changes happening. Cuz it wasn't until [44:53] the full year was completed [44:55] that they started to actually see the [44:57] food changes that happened. [44:59] anecdotally in my life, when I when I [45:01] changed my diet, so when I when I did [45:04] tried the keto diet for a while, and [45:05] when I've done other things, I lose the [45:08] cravings for for bad foods, for the sort [45:11] of like the hamburger or whatever, or [45:12] the cookie, fairly quickly. It usually [45:15] takes for me it usually takes about a [45:16] week. If I don't have the bad foods for [45:18] about a week, I lose my cravings for [45:20] them. And I've always wondered why that [45:21] is. [45:22] And if there's a way to get to that [45:23] point quicker. [45:24] Um [45:25] but it's it's fascinating cuz once I'm [45:27] in that in that stage where I've lost [45:29] those cravings, the next 3-4 months my [45:31] diet is impeccable. [45:33] But then something might happen, you [45:34] someone offers me a brownie or [45:35] something, I don't know, whatever. And [45:37] then I and then I'm back in that [45:38] struggle again of fighting the craving. [45:40] So, Yeah, and it it you know, so the the [45:43] microbes have a a piece of that. Um your [45:46] glucose system, insulin system has has a [45:48] piece of that, too. [45:50] Um do you know what your hemoglobin A1C [45:52] is? I don't. You should know that [45:54] number. [45:54] Really? [45:55] Bloody hell, I should check. That that [45:56] tells you what your metabolic system is [45:58] doing over 90 days. [46:01] So, you can see the patterns of glucose [46:03] and insulin. [46:04] And you want it to be around five. [46:07] Hemoglobin A1C. [46:09] Hemoglobin A1C. [46:11] What if it's what I want it to be around [46:12] five? [46:13] it to be around five. And what does that [46:14] mean? So, that tells you that you are [46:16] insulin sensitive, that your metabolic [46:18] system is actually working efficiently. [46:21] Meaning, you can eat even, you know, if [46:24] somebody's got a hemoglobin A1C around [46:26] five, they go eat a brownie, and we've [46:29] seen this on continuous glucose [46:31] monitors. Though people like this will [46:33] go eat a brownie, it'll spike up crazy [46:35] high, but then boom, within 60 to 90 [46:38] minutes it returns back to normal. [46:40] Somebody with a hemoglobin A1C of 5.5, [46:44] 5.7, 5.8, that same brownie, what will [46:48] happen because those cells aren't as [46:49] insulin sensitive, is that you'll get [46:52] this spike, and then 2-3 hours later it [46:55] takes that long for the glucose to come [46:57] down because that insulin system is not [46:59] working at its best. So, I personally [47:02] love that as a target, what is [47:04] hemoglobin A1C? [47:06] The other piece about hemoglobin A1C [47:08] that's really important for people to [47:09] understand is that the higher that [47:11] number is, there's a process called [47:13] glycation going on in the body, where [47:16] the red blood cells that deliver oxygen [47:19] to tissue are gummed up with the glu [47:21] extra glucose the body doesn't know how [47:23] to get into the cells. [47:24] So, now the red blood cell can't carry [47:27] oxygen, cuz that's its a big part of [47:29] what it does, to tissues to oxygenate [47:32] oxygenate those tissues. [47:34] So, close off on this point of fasting [47:36] then, what are some of the lesser known [47:38] benefits of fasting that people don't [47:40] typically think about? Cuz we think [47:41] about weight loss, [47:43] you know, I think that's tip that's [47:44] probably the number one [47:46] reason why people start fasting because [47:48] they want to burn belly fat. [47:49] Is that accurate? From what you've seen? [47:51] Yeah, well, I mean the research is [47:53] really interesting that 36 hours into a [47:56] fast the body goes and starts to burn [47:59] specifically belly fat. Um now, that [48:02] research was done on just so we're [48:04] clear, 36 hours followed by 12 hours of [48:07] eating and then 36 hours of of fasting [48:10] followed by 12 for 30 days, and they [48:12] started to see waist circumference go [48:14] down. I'm not telling people to fast [48:16] that way, but I think it is surprising [48:19] when you go into these longer fasts how [48:21] you can unstick weight. [48:22] But to answer your question, I'm going [48:24] to say the biggest biggest thing is [48:27] mental health. [48:29] Biggest like aha, mental clarity, um [48:33] happiness, [48:35] uh and and I believe that's because [48:37] ketones do several things. They can [48:40] start to when a ketone comes on [48:42] inflammation is coming down, hunger is [48:44] coming down, and it supercharges the [48:47] brain, so now there's this intense brain [48:48] clarity that's like kicking in because a [48:51] ketone let's go back to our [48:53] hunter-gatherers. [48:54] The ketone, when it shows up, you're [48:57] finding food. And you better go find [48:59] food immediately. So, your focus has to [49:02] completely sharpen so you can be the [49:05] best hunter possible. [49:08] So, now when we're doing that in a [49:09] day-to-day kind of bit life, that ketone [49:13] we don't we're not hunting, but we might [49:15] be working, we might be in an interview, [49:17] and so with that sharpened focus is so [49:19] amazing. [49:21] And then the other piece I really like [49:23] about the ketone is with it it brings [49:24] GABA. [49:26] And so GABA calms you. What's GABA? So, [49:28] GABA is a neurotransmitter, [49:31] and when ketones go up, GABA follows. [49:34] So again, let's go back to our hunter [49:35] and gatherer friends. When GABA when [49:38] ketones are up, I'm focused. [49:41] I have clarity. I'm hunting for food and [49:44] I better stay calm [49:46] because I need to go find food. [49:48] On on the point of um [49:50] women and fasting. [49:53] I think you said to me last time that [49:54] women shouldn't be fasting when they're [49:55] on their periods. [49:57] The week before their period. [49:58] before their period, okay. Yeah. So, in [50:00] the lead up to their period, they should [50:01] be [50:02] avoiding fasting. Why is that again? [50:03] Yeah. So, let's go through the the [50:06] hormones because I think this is one [50:08] this you asked me what has surprised me [50:10] on on the book coming out. I'll tell you [50:12] the other thing that surprised me. How [50:14] many women don't understand their [50:15] hormones? [50:17] Like you're controlled by it. Your [50:18] behaviors, your sleep, your interactions [50:21] with human and we don't have a system [50:23] that's teaching women hormones. This is [50:25] appalling. [50:26] So, when we look at the three sex [50:29] hormones, [50:30] when it comes through the lens of [50:32] fasting, estrogen, which comes in the [50:34] front half of a woman's cycle, does [50:37] really well with fasting because she [50:39] likes you to be insulin sensitive. [50:42] A great example of this is the growing [50:44] number of cases of polycystic ovarian [50:46] syndrome where we are seeing insulin [50:49] resistance leading to infertility [50:51] because of an imbalance in the estrogen [50:53] system and we're seeing an increase in [50:55] testosterone because of this insulin [50:58] system being off. [51:00] So, we need uh when estrogen comes in a [51:05] tool to help women to be insulin [51:07] sensitive. [51:08] Progesterone's her twin sister. [51:11] They look the same, we call them the [51:13] same, but she acts exactly opposite. She [51:16] wants glucose to be higher. She doesn't [51:19] do well with cortisol. Cortisol comes [51:21] in, she's she's she's gone away. I [51:24] always say when progesterone goes high, [51:26] cortisol is shy. And cortisol is this [51:28] like stress hormone? [51:29] Yeah. [51:30] So, in a woman's 30-day period, [51:34] you have moments where estrogen is [51:36] making her peak and you have moments [51:37] where progesterone is making her peak. [51:39] So, if she's on the keto diet, if she is [51:42] in calorie restriction, if she is [51:45] fasting all the time, [51:47] she's not honoring the rhythms of these [51:49] two hormones. [51:51] And that is a major problem. [51:54] So, we say don't fast the week before [51:56] your period because you need glucose to [51:58] be higher and you don't want cortisol to [51:59] be high. And just like exercise [52:02] increases cortisol, so does fasting. So, [52:05] what's going to happen if you if you if [52:06] you fast the week before your period, [52:08] what's the consequence? Yeah. So, what [52:09] we've typically seen is women lose their [52:11] cycles. [52:13] Okay. You need progesterone. So, so [52:16] let's go through let's put it through [52:17] the lens of a woman's brain. Around day [52:19] 20, like progesterone's building, [52:22] building, building, building. She has to [52:24] peak. [52:25] And then the when she hits a peak, the [52:27] uterine lining sheds and you have a [52:29] period. [52:30] Okay, if you are fasting during that [52:32] time and you didn't bring your gluco- [52:34] glucose up high enough, she progesterone [52:36] may not peak and then you don't have [52:38] that shed of blood. [52:40] When you shed every single month that [52:42] menstrual blood that comes out, there [52:43] are four major chemicals in them. [52:46] There are phthalates, there are uh [52:48] parabens, there are forever chemicals, [52:51] and there are plastics. They can [52:53] actually measure that in a woman's [52:55] menstrual blood. [52:57] So, if she's not bleeding, [52:59] then she's not detoxing. [53:01] Cuz those four chemicals are toxic. [53:03] They're toxic. Yes. [53:05] What do you what do you say to those [53:07] peop- people um that are [53:09] don't have menstrual cycles and they're [53:11] you know, cuz [53:12] listen, I obviously I've never been [53:13] through that myself, [53:15] but um I have a partner who's been very [53:16] open. I think she did a post last week [53:18] on her Instagram describing the journey [53:20] that she went on to try and get her [53:22] menstrual cycle back and she [53:24] successfully has now. Amazing. [53:26] Um she's 31. She's the same age as me [53:28] now. And she had, you know, many years [53:31] where she had an inconsistent or [53:33] non-existent menstrual cycle. Um and I [53:35] got to observe firsthand how [53:38] frustrating, saddening, confusing that [53:41] is and how you feel like you're broken [53:43] in some way if you're not having a [53:46] menstrual cycle as a woman. So, what do [53:48] you what what can what do we offer those [53:50] women? [53:51] Well, for I I applaud your girlfriend [53:53] for doing that. I I first want to say [53:55] that. Like getting your cycle back not [53:57] only just for pregnancy, but for general [53:59] health is it's brilliant. Like so smart [54:02] to do that. [54:03] Um you know, I think a lot of women [54:05] think it's great they don't have a [54:06] menstrual cycle. [54:08] That's that's a little bit in the [54:11] culture right now. [54:13] Um so, for the to those women who feel [54:16] like this is a blessing they don't have [54:17] a cycle, I'd ask them to rethink that. [54:20] Um even if they don't want to have kids, [54:22] let's rethink it cuz your body needs to [54:24] shed every single month. [54:26] So, there's that. For the other women [54:28] that are struggling to get their [54:30] periods, the first thing that and I'd be [54:32] curious if your if your girlfriend [54:33] discovered this is that we have to [54:35] realize that a woman's body is rhythmic. [54:38] It has times where we can be outgoing [54:41] and we can conquer the world and there's [54:42] times we're going to sit on the couch [54:44] and do nothing. [54:45] And there's times that we're really [54:46] happy and there's times don't look at us [54:48] that way because we're going to [54:51] our hormonal system is agitated. So, we [54:53] are constantly in a state of rhythm. And [54:57] when you're not shedding, you're missing [54:58] a major part of your rhythm that is [55:01] makes you a woman. We talked about this [55:03] last time and it was the first time as a [55:05] employer I started to reconsider how we [55:09] run our business because [55:11] if women do need certain accommodations [55:14] based on their cycle, [55:16] um what might be an optimal way for an [55:19] employer to set up a working schedule [55:21] for a woman which would be accommodating [55:24] of her cycle. [55:26] So, this is what I came up with is I we [55:29] we talked about this idea of like 3 days [55:31] off [55:33] every single month. What if every [55:35] employee had 3 days off every single [55:38] month, no questions asked, you take it [55:40] when you want to take it? And then [55:42] there's an educational process for the [55:44] women that we recommend you take it the [55:47] week before your period because that's [55:48] going to absolutely help you in [55:50] supporting your hormonal health. And [55:53] what we know is if you take it off the [55:55] week before your period that when you [55:57] come back, you're going to be an even [56:00] better version of yourself. So, it's [56:02] again not a weakness. So, I would think [56:04] you would take some chunk of time and [56:08] and you let your employee use their [56:10] prerogative because you can't tell them, [56:12] you know, when to take time you know, [56:14] when to use it with their period. I [56:16] think that's the most fair because then [56:19] the men can do it, too. Yeah. [56:21] I don't know how you feel about that as [56:23] an employer or [56:23] we're doing that already then because we [56:24] do offer what we call unlimited holiday. [56:27] I guess it's more like a responsible [56:28] holiday policy where people can take as [56:30] much time as they like. So, someone like [56:33] Jack in the team, who also applies for [56:34] me, can decide to take as much holiday [56:36] as he wants when he wants. And I have no [56:38] idea uh but sat here now how much [56:41] holiday Jack has taken this year, for [56:42] example, or why he's taken it and when [56:44] he's taken it. Yeah. [56:45] I guess therefore [56:47] with that in place, people can decide to [56:50] do that without having to broadcast why [56:52] they're off to the company. Exactly. And [56:54] and to the women in the company, what [56:56] they need to know is that that day that [56:59] like everything is crashing down on you [57:02] and your your stress is coming from all [57:04] different angles and you have to get up [57:07] and push through on that day and it's [57:09] day 25 of your menstrual cycle, if it is [57:12] appropriate on that day for you to stay [57:14] home and you work in a company like this [57:16] that is no questions asked, then stay [57:18] home. [57:19] And nurture yourself. [57:21] And and be aware that every moment a [57:24] woman is pushing through that week [57:25] before her period, she is destroying her [57:27] hormonal system. [57:29] Now, there are little pushes through and [57:31] there are big pushes through. So, I'm [57:32] talking about the big pushes through. [57:34] I'm not talking about the moment you [57:36] wake up and you're like, "Yeah, it's [57:38] going to be a boring day." Or there's [57:40] some difficult conversations I have to [57:42] have today. I'm talking about the moment [57:44] when your energy's down, you're brain [57:46] fog, you might be having some cramps, [57:48] you might be really irritable, and [57:50] you're like, "I can't take one more [57:52] thing. How about I have this really cool [57:55] company I work for. What if I just [57:57] nurture and myself today and take care [58:00] of myself so I can show up tomorrow a [58:02] better person?" [58:03] One of the other things that I wanted to [58:05] talk to you about cuz I I noticed it [58:06] popped into my fridge after our [58:07] conversation. Um and I know my partner [58:10] listened to the conversation. As I said [58:11] to you, it was translated into a bunch [58:12] of languages, so her her family got to [58:15] listen to it in Spanish as well. Um was [58:17] this this apple cider vinegar thing. [58:20] In the door of my fridge, there's apple [58:22] cider vinegar and I wasn't sure what it [58:23] was the other day, so I drank a bit and [58:24] it's disgusting. But I I thought it [58:26] looked kind of like apple juice or [58:27] something. Um and I tried it and it was [58:29] really disgusting. But apple cider [58:31] vinegar is currently in the door of my [58:32] fridge. My my partner, she's so smart. [58:34] She she's ahead of me on all of these [58:36] things. Why is it in the door of my [58:37] fridge? [58:38] Have you tried Have you tried it? I [58:40] tried it, it was disgusting. It's [58:42] totally disgusting. [58:42] little bit too strong. But I tried it [58:44] straight from the bottle and then I put [58:45] it back and left it. Well, so I'll tell [58:47] I'll give you the reason why I had it [58:48] here in a second, but I have the same [58:50] experience. I do not like apple cider [58:52] vinegar, although they've come out with [58:53] some really good modifications and [58:55] drinks with it, which is amazing. [58:57] And um we you know, we're always trying [58:59] to look at how we can support people on [59:01] our YouTube channel. And um one of our [59:04] consultants was like, "Oh, you need to [59:06] do a video on apple cider vinegar." Mhm. [59:08] And I was like, "Really?" Because I [59:10] don't really like apple cider vinegar. [59:11] It's hard to advocate something I don't [59:12] like. And so, I finally did one and it [59:15] it went viral. Like everybody wanted to [59:17] know about apple cider vinegar. So, [59:20] here's why it works is it stabilizes [59:23] blood sugar. So, let's unpack this [59:25] though because this is really [59:27] interesting. So, apple cider vinegar can [59:29] be taken before a meal or after a meal [59:33] to have a different glucose response. [59:35] So you a less of a glucose response. [59:39] So that's why people use it. I don't [59:40] know when she's drinking it, but [59:42] typically people would do it before a [59:43] meal or after a meal to make sure that [59:45] the glucose spike wasn't high. So the [59:48] second question then to ask yourself is [59:50] why does that work? [59:51] So apple cider vinegar is incredibly [59:54] nurturing to the gut microbes. [59:57] And your gut microbes actually control [60:00] your blood sugar levels. They have a [60:02] They send a bacterial signal to the [60:05] liver [60:06] cuz the liver is a major fat burning [60:07] organ. It's a major participant in [60:09] balancing blood sugar. And the two of [60:12] them coordinate a blood sugar response [60:14] of a meal. [60:17] So let's use a woman on birth control [60:20] for decades. There's new studies showing [60:23] that that actually upregulates some bad [60:26] bacteria. [60:27] That bad bacteria when food hits it has [60:30] a heyday and it has this really [60:32] exaggerated [60:34] glucose response. [60:37] Okay, she takes some some apple cider [60:39] vinegar. [60:41] And now we've got her glucose her [60:43] bacteria favoring a better glucose [60:46] response. [60:48] And how many how many times a day do you [60:49] think men and women should be eating? [60:53] Because there's this one meal a day [60:55] thing that some people subscribe [60:57] subscribe to where you just have one [60:58] meal every single day. But [61:01] is that I'm not I'm unsure whether [61:02] that's healthy for both men and women at [61:04] all stages in their cycle. I If we bring [61:07] both men and women into that [61:09] conversation, I like to look at feast [61:11] famine cycling is what you're [61:13] is best. Let's go back to our hunter and [61:14] gatherer people. What sometimes they [61:17] would make a big kill and they would [61:19] feast for days. They didn't fast. They [61:21] were like, "Oh, we have food. We don't [61:23] have refrigeration." They would feast [61:24] for days. [61:25] And then they would all of a sudden go [61:27] into a famine state. And now they're in [61:29] a famine state and now they got to go [61:30] out and they're fasting for days. So [61:33] this is how our human body was created. [61:36] So now when we're doing one meal a day, [61:39] we're not we're not really mimicking [61:41] that. We're mimicking pieces of that. [61:43] When we're eating all day, we're only [61:45] mimicking the kill. We're not mimicking [61:47] the hunt. [61:48] So I think variation is really great and [61:52] um it gives freedom and flexibility. [61:54] Like it allows you to have one meal one [61:56] day and three the next and two the next. [61:59] And it gives you that ability to just be [62:02] in flow with with food and not be so [62:04] rigid. So I'm not a one meal a day fan. [62:06] I'm definitely not a one meal a day fan [62:08] for women. [62:09] Why? [62:10] Uh this is how this whole concept [62:13] started was all the one meal a day women [62:16] um were doing it for 90 days or longer, [62:18] never cycling it, showed up on my [62:20] YouTube channel. And they had lost their [62:22] periods, their hair was falling out, um [62:25] they were agitated because they weren't [62:28] minding the week before their cycle. [62:30] So you know, one meal a day maybe for [62:33] the first 10 days of your cycle. Okay, [62:36] that would work. But then let's switch [62:37] out when we go into ovulation. [62:39] I need more meals a day. [62:41] Yeah. Yeah. Interesting. Okay. [62:44] Are there any drinks that you would um [62:47] recommend for specifically for weight [62:50] loss and repair? [62:52] Well, we started with apple cider [62:53] vinegar. So I think we've we've [62:55] addressed that. That you could drink [62:57] that in your fasting window. [62:59] Um especially with people who have [63:00] really high blood sugar and they can't [63:01] seem to get it down. Try drinking that [63:03] in your fasting window. I think that [63:05] that's a really interesting insight. Um [63:07] the the second one in the in the morning [63:09] is coffee. [63:11] Um there are signs that coffee and [63:13] studies showing that it can speed up our [63:15] metabolism. Now [63:17] if you don't drink coffee, I'm I'm not [63:20] telling you to go drink it, but there is [63:22] some really interesting indications that [63:24] that people who drink coffee have a [63:26] faster metabolism. Okay. So you could do [63:29] that. Um [63:31] uh capsicum, something spicy. [63:33] So cayenne pepper, which is a spice, has [63:36] a heat to it. And that heat is actually [63:40] been proven to speed up metabolism. [63:42] Honey. [63:43] Honey. What do I think of honey? Yeah, [63:45] what do you think of honey? Raw would be [63:47] best because it Anytime we get anything [63:49] raw, it's got the enzymes in them. [63:52] Anytime we pasteurize it, now we've [63:54] killed it cuz we had to heat it up. [63:56] So I like honey. I think it's a great [63:59] sweetener. Um it's a little higher on [64:02] the glycemic index than like, you know, [64:04] things like stevia that people seem to [64:06] love. I hate the taste of stevia, so I [64:09] would I would slant towards honey. [64:11] Um but I I have a problem with honey. I [64:14] I think I think we got a little crazy on [64:16] sweeteners. Mhm. [64:18] Like we got to we got Like let's go back [64:20] to real food, people. And honey is a [64:23] real food. [64:25] Are there foods that you consider to be [64:28] cancer feeding? [64:30] Yeah. Well, sugar. Sugar I can see. [64:32] Yeah, sugar's a biggie. But but are [64:34] there are there certain foods that we [64:35] all assume are healthy? Like what are [64:37] the what are the the foods that you [64:38] know, your kid [64:40] I, anybody that's not spending a lot of [64:42] time doing the research, think they are [64:45] consuming that are beneficial to them [64:46] that are in fact [64:48] cancer feeding? [64:49] So one of them that was years ago was [64:52] the um processed meats. Yeah. And hot [64:55] dogs specifically. I don't know if you [64:56] remember the study, but it showed like [64:58] kids that ate processed meats, you know, [65:01] a couple of times [65:03] and I and I don't know the exact, so I [65:04] don't want to misquote the study, but [65:06] the general theme was when you had [65:08] processed meats consistently throughout [65:10] a week, you had a higher case of [65:12] leukemia. That's the the correlation [65:14] they were looking for. [65:16] So processed meats have chemicals in [65:17] them. [65:18] So that would be that would definitely [65:20] be one. [65:21] Um [65:22] I mean the sugar cereals are are are [65:25] packed with chemicals. The the toxic [65:28] oils in like donuts, like horrific for [65:31] children. Um juice boxes, the Go-GURTs. [65:35] Oh my gosh, my kids would like What's [65:37] that? It's like yogurt that has been [65:39] packed with sugar and artificial [65:42] colorings that make it blue and then put [65:44] into a tube. I I I hope they've changed [65:46] this. Put into a plastic tube and kids [65:49] would just like slurp it out of this [65:51] plastic tube. And there every single [65:53] ingredient in there was toxic. And it [65:56] was in a toxic container. [65:59] And what And And to to continue this [66:01] thought, I know you've done stuff you've [66:04] had guests on here about obesogens. Mhm. [66:06] So let's go back to the Go-GURT. All [66:08] those things I just mentioned are [66:10] obesogens. And what are obesogens doing [66:12] to children? They're And they're doing [66:13] this to pregnant women. They are turning [66:15] their stem cells into fat cells. They're [66:17] telling their They're reprogramming [66:19] their stem cells, specifically the stem [66:21] cells that make bone cells, and they're [66:24] telling those stem cells to make fat [66:26] cells. And one of the things we're [66:27] seeing right now is the height of [66:28] children [66:29] is less than it's ever been and the [66:32] weight of children is greater than it's [66:34] ever been. When we have a world of obese [66:37] children, we have a chronic health [66:39] problem coming down the line. And those [66:41] are the kind of things where I just get [66:43] irate with the food industry. We have to [66:45] change that because well-intending [66:47] parents don't know this. [66:50] And so they go in and they're like, "Oh, [66:51] my kids are so happy with the Go-GURT. I [66:53] just want to make them happy." [66:55] And it says it's got fruit in it. And it [66:56] says it And it says all natural. [66:59] Which is a buzzword that has no [67:01] regulations on it. [67:03] What is an obesogen? [67:05] So obesogens were are chemicals that are [67:09] allowed in our food [67:11] that turn Well, they do two things, but [67:13] the big thing that I'm really focused on [67:16] right now is they turn our stem cells [67:18] into fat cells. And what is a stem cell? [67:20] Great question. So a stem cell is a cell [67:22] that can go anywhere in the body and it [67:23] can it can repair anything. It can make [67:26] anything. So it's like a universal cell. [67:28] It can do anything. It can make an [67:30] eyeball. It can make an an ankle. [67:32] And you have a ton of them when you're [67:33] little. [67:35] And you lose them after about 30. You [67:37] don't lose them completely, but they [67:38] start You start to get less of them. [67:41] And they're a good thing. Production of [67:43] stem cells is a good thing. [67:44] Yeah. Yeah, they're they're a stem cell [67:46] is a great thing. So one of my fav or [67:50] you know, favorite is a tough word to [67:51] say. One of the most interesting [67:54] reviews that I've seen on obesogens was [67:57] put out by um [67:59] Science for Public Interest. Citizen [68:01] Science for Public Interest. It's a [68:02] beautiful PDF. [68:05] And basically it has list after list and [68:08] study after study of these obesogens and [68:10] all the ways that they are altering our [68:14] stem cells and turning them into [68:16] reprogramming them into these fat cells. [68:19] And all the different ways that the [68:22] obesity crisis we are seeing right now [68:24] in our children comes from these [68:26] chemicals that are allowed in our food. [68:29] And then it lists list after list after [68:32] list of everything that we are putting [68:34] into food that we are lathering our body [68:36] that are is in our chemical environment [68:38] and how these massive influx of [68:40] chemicals is contributing to obesity. [68:44] And specifically in a younger [68:46] generation. [68:47] Now, let's zoom out. [68:50] Let's zoom out big picture. What's [68:52] happening in our culture right now? Our [68:54] culture is like [68:56] obesity is a problem. [68:58] It you know, we went from an immune [68:59] system problem to really understand we [69:01] have an obesity problem. [69:03] And this across many countries. And it's [69:05] not just in adults, it's in kids. Does [69:08] that mean that every single person that [69:11] is obese right now is undisciplined? [69:14] I argue no. [69:16] It's because what we are eating is [69:18] reprogramming [69:20] our cells to make fat cells. And now [69:23] we've come up with a drug to be able to [69:25] solve that problem. [69:27] That's a huge beef for me. That's a that [69:29] that is at the core of that that is [69:32] wrong. [69:33] Why? [69:35] We haven't gotten to the root cause. [69:36] Let's fix the food system. We have to [69:39] fix the food system. [69:41] If we don't fix the food system, [69:45] we are going to have problems beyond [69:47] obesity. We're going to have cancer [69:49] problems. We're going to have anxiety [69:50] problems. We're going to have [69:52] you know all the brain challenges that [69:53] come with that. [69:55] They're excitotoxins [69:57] toxins that rev up the nervous system. [69:59] And just ask any parent who's ever gave [70:01] their child a Go-Gurt. What was their [70:03] mood? They might have been happy eating [70:04] it, but how were they within the next [70:06] couple hours afterwards? [70:07] Bouncing off the walls is an [70:09] excitotoxin. [70:10] It's an interesting point that okay, we [70:12] might be skinny, but we might still be [70:14] suffering with the cancers and the Yep. [70:16] I don't know the ADHDs and stuff like [70:18] that. Things that are linked to [70:20] um [70:21] uh diets. Yep. So we might be skinny, [70:23] but we might appear to be healthy in [70:25] this episode. We might not have the I [70:26] don't know the type 2 diabetes or [70:27] whatever. Yep. But it doesn't mean we're [70:29] going to be any better. It's 73% of [70:31] Americans right now are overweight or or [70:33] obese. So the skinny population is is [70:36] move is going away very quickly. I did a [70:39] research for England here recently cuz [70:41] I'm speaking at a conference this [70:43] weekend. It's like 64% of um people in [70:48] England are either overweight or obese. [70:51] All right, you know, we've got 30% of [70:54] our children [70:55] like not teenagers like children that [70:58] are under 13 and under are obese. And we [71:01] have 50% of teenagers that are obese. We [71:04] have a chemical problem. We have an [71:06] obesogen problem that needs to be [71:08] addressed. So my biggest beef is that we [71:12] I'm not is that we came up with Ozempic. [71:14] Okay. Phenomenal temporary solution. Can [71:18] we please get to the root cause? [71:21] And that's what's not being addressed. [71:23] And and the and and the the media, the [71:26] the way the information gets put out [71:27] there is we don't understand why. Yes, [71:30] we do. We understand why. [71:32] And we have play we just don't want to [71:34] address the why. [71:36] And there's too much money in the food [71:37] industry to change that. [71:39] And that is criminal and as a parent, I [71:41] am not okay with that. Even though my [71:43] kids have you know are are beyond that [71:46] point, but it it it is something that [71:48] every parent should be irate about. And [71:50] the only way we're going to change that [71:51] is we vote with our dollars. And we [71:53] start to buy our kids natural healthy [71:56] real food that doesn't have these [71:57] obesogens in them. [71:59] What does that world look like? [72:01] If I gave you a magic wand and I said, [72:03] "Okay, you're going to be the president [72:04] of the entire world and you can [72:06] implement any rule as it relates to [72:08] food, [72:09] you know, that you want. What do you do [72:11] day one?" [72:13] Uh day one we implement an education [72:15] system. Okay. A a body and a food [72:18] education system. So we empower the [72:21] individual and we teach them metabolic [72:24] switching. Now, for kids we can we can [72:26] put that one aside because I'm not [72:28] advocating for kids to fast, but I am [72:31] advocating for kids to understand their [72:32] blood sugar. Why not kids fasting? [72:35] Well, we have the the tricky part of [72:37] eating disorders. [72:39] So I you know, I'm a fan of a child [72:43] who's under 13 teaching them their own [72:45] natural rhythm with food. [72:48] So what happens is we say kitchen closes [72:51] at 7:00, breakfast is the most important [72:53] meal. [72:54] You only have a lunch break from 12:00 [72:55] to 1:00 at school, so you got to eat [72:57] that then. So we take that intuitive [73:00] sense that kids should get around when [73:03] I'm hungry and when I'm not hungry and [73:04] we completely like make that go away. So [73:07] I would start to bring in a more [73:08] intuitive sense and allow help educate I [73:12] mean kids were if we're talking about [73:13] kids right now, help educate them on [73:16] what it means to be hungry when and and [73:18] find their own internal guidance system [73:20] there. With adults, I here's what I [73:22] would do day one. I would put continuous [73:25] glucose monitors on every person on the [73:28] planet. [73:30] And I would say, "Okay, eat." [73:33] Just eat. [73:35] And let's see what your response is. [73:38] That would change every single person's [73:41] relationship to food. Eat your favorite [73:43] foods, eat the foods you don't like, eat [73:45] them all and look at the glucose [73:47] response. [73:48] And now you have you see the logical [73:51] consequence of that. [73:54] That would be so powerful [73:57] if we could if we could do that. And [73:59] then the the next thing I would do is I [74:01] would outlaw chemicals in our food. [74:03] Completely outlaw them. Like no more. [74:05] Let's go back to real food. All [74:07] chemicals? All chemicals. If I go into a [74:09] supermarket, what do I see? [74:11] Oh, thank you. You see uh fruits and [74:15] vegetables. [74:17] And and when you look at them, they're [74:19] not shiny. [74:20] They're not all the same size. [74:23] They're all different sizes. Some are a [74:25] little bit less ripe. They're all not [74:27] all unripe. They're all some of them are [74:29] more ripe. They look like something that [74:32] came out of your backyard garden. [74:35] Ugly. Like very different. I would have [74:38] for people who want to eat meat and I'm [74:41] a I'm a fan of people eating meat. I [74:42] would have healthy meat that hasn't been [74:45] pumped with antibiotics, hasn't been [74:47] pumped with growth hormone. Healthy [74:50] meat. I would have eggs from not just [74:53] chickens, but ducks that have we get a [74:55] variety of eggs in there. I if we could [74:59] have breads. I'm not opposed to breads. [75:00] Maybe there's sourdough breads and [75:02] fermented foods. But this grocery store [75:05] that we would create in the future, all [75:07] of these foods would actually spoil [75:10] within a week. [75:12] Not great for business. Not great for [75:14] business. [75:17] Which is why we don't see it. [75:20] I want to talk to you about our sponsor [75:21] LinkedIn. For all of the entrepreneurs [75:22] and business owners that listen to this [75:24] podcast, you'll probably want to hear [75:25] this one. So stay tuned for a second. 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Head to [76:13] linkedin.com/doac24 [76:15] to get started now. The link is in the [76:17] description below. [76:19] We talked about cell stem cell [76:21] production. Does stem cell production [76:23] increase if I fast? The longer in the in [76:25] the longer fast, yeah. 3 days is [76:28] in the the research was 24 hours um for [76:32] gut repair. For so you get intestinal [76:34] stem cells. [76:35] But for systemic stem cells, 3 days, 72 [76:38] hours. And those systemic stem cells can [76:40] do [76:41] what for me? [76:42] They can go anywhere in your body and [76:43] repair anything. So if I have a toe [76:45] injury, I had toe injury recently. I [76:47] played this football match called [76:49] Soccerade. Um I was thinking in the lead [76:51] up to it I really need to make sure that [76:53] my toe is healed cuz it had some like [76:55] inflammation. The joint had like I think [76:57] I like almost dislocated it. I was think [76:59] it did cross my mind. I did did cross my [77:01] mind. Maybe I should fast for a couple [77:02] of days Yes. to um help [77:05] accelerate the repair so that I can play [77:07] in this big football match which was in [77:09] London [77:10] almost 50,000 people there on this [77:12] particular day which was about a about 2 [77:14] weeks away. [77:15] So would fasting help me in that [77:17] situation? [77:18] The story I always use is that I had an [77:20] Achilles tendon uh injury and I tried [77:24] everything and it was like not healing. [77:26] I couldn't work out. It was really [77:27] bumming me out. And so my last resort I [77:30] was like, "Okay, let me throw a 3-day [77:32] water fast at it." Um on the third day, [77:35] I just started to notice that the pain [77:37] was a little less. [77:39] And a lot of that is just cuz the [77:40] inflammation's coming down. The stem [77:41] cells were starting to kick in. By the [77:43] end of the third day, I'm like, "I think [77:45] the pain's like 50% gone." So I thought, [77:48] "Let me stick with this and how long can [77:50] I go until the pain's completely gone?" [77:52] So I ended up going five full days in a [77:54] fasted state. On the fifth day, the pain [77:57] was completely gone and to this day it [77:59] has never come back. [78:01] What happened? [78:03] That has to be stem cells being active [78:06] in my body going in there and repairing [78:09] that Achilles tendon. I didn't do [78:10] anything that week. I didn't take [78:12] supplements. I didn't do any fancy [78:14] treatments. I literally went into a [78:16] 5-day water fast and my body figured out [78:19] how to get the stem cells to where they [78:20] needed to go. [78:22] Is there any scientific support for this [78:24] idea that fasting can accelerate repair [78:28] and um heal injury? [78:31] Musculoskeletal-wise, I have not seen [78:33] that correlation. Stem cell-wise, we we [78:36] have several studies. Walter Longo was [78:39] the researcher who showed that the whole [78:41] immune system gets rebooted with when a [78:44] 3-day water fast. He went on to try [78:47] different types of fasting. Uh one of [78:49] them is the fast mimicking diet he [78:52] created which is like a calorie [78:54] restriction. So there's a little bit [78:56] lower calorie restriction diet and he [78:59] did it with people who were type 1 [79:01] diabetics. [79:02] And he had 5 days once a month for 3 [79:05] months. [79:06] He had them do this extreme calorie [79:08] restriction and he had some some um [79:11] requirements around protein. He wanted [79:12] to keep them in a state of autophagy. So [79:14] he kept protein under 20 g. And what he [79:17] found after 3 months is that the [79:19] pancreatic cells were actually starting [79:21] to regrow themselves from that style of [79:25] fasting. It's called the fast-mimicking [79:27] diet. Which is just calorie restriction. [79:28] Just calorie, less than 800. 800 [79:30] calories, less than um [79:33] 20 g of protein. It must be pretty easy [79:37] to test this because you could [79:38] theoretically bring in a group of I [79:39] don't know 100 people and I don't know [79:42] give them a little cut or a little pin [79:44] prick or something Yeah. and then put [79:45] them on different diets and see how [79:47] quickly they healed from that cut or [79:49] whatever. You would think, yeah. I think [79:52] you could probably do it and and really [79:54] look at it that way. [79:55] Um [79:56] yeah, I mean I'm sure and and I I [79:58] haven't done a specific PubMed search [80:02] just on musculoskeletal repair and [80:05] fasting. [80:06] You have me thinking so I'm going to put [80:08] my research researchers on it and then [80:10] I'll send you what I find. Great cuz I'd [80:11] love to know. I was throwing everything [80:13] at my bloody toe. I was like icing it [80:14] and [80:15] putting it up in the air to try and get [80:17] the people told me that that helped [80:19] inflammation and I was and eventually in [80:21] the lead-up to the game I I took um [80:24] ibuprofen and some like [80:25] anti-inflammatories which I absolutely [80:26] never take. I never take any medication [80:28] because I was just trying to throw [80:28] everything at it. So it would have been [80:29] good to know in future that if I have [80:31] some kind of injury that fasting might [80:33] be long stage fasting might be useful. I [80:36] mean we see people we get so many like [80:38] comments of people like joints move [80:40] better when they're like a couple days [80:42] into a fast. [80:44] Um so you know, you have to remember the [80:45] whole inflammatory system starts to come [80:48] down and so there's there's a body that [80:50] just is in more ease. But I'd I'd be [80:53] curious for you to try it. [80:55] What about you mentioned protein there? [80:57] Mhm. This is time I saw which was [80:58] protein cycling. [81:01] I I I don't really know what that means [81:03] but I was hoping maybe you could [81:04] enlighten me. Where'd you see that? I I [81:06] saw that that protein cycling is a [81:08] useful part of your waist weight loss [81:10] regime. I was reading an article about [81:12] So so let's talk about protein in [81:14] general. Um definitely protein is the [81:16] hero macronutrient of the day. Like [81:19] there's no doubt protein we need more [81:20] protein. And I really like this idea of [81:24] and I the research supports it. There's [81:26] experts out there that are talking about [81:28] it that I think is phenomenal and I like [81:30] this idea of making sure you have at [81:32] least 30 g of protein especially at your [81:34] first meal. It opens up uh [81:37] amino acid sensor system that now makes [81:39] your muscles very grabby and receptive [81:42] to all other protein that you eat the [81:44] rest of the day. [81:46] So I really like that. I also think it's [81:49] very interesting to figure out how to [81:52] get 1 g of protein for or 1 and 1/2 g of [81:56] protein for every every kilogram [81:59] of body weight or 1 1 to 2 g of protein [82:03] for every pound of body weight you want [82:05] to be. [82:06] So your ideal weight. Okay. Okay. Let's [82:09] say you're 130 lb. [82:12] So you would need 130 g of protein. [82:16] So how you going to get that in in a [82:19] day? [82:20] Now some people are like I'll just eat a [82:23] big steak and I'll get it in all in one [82:25] go. But what I have seen is that for [82:29] some people when they eat a lot of [82:31] protein their body can't take the influx [82:35] in one meal and so it turns to excess [82:38] glucose which then turns to extra fat. [82:42] So I'm a fan of dosing it in. You do 30 [82:45] g here, 50 g there, 70 g there. There [82:50] was old research. This is now been [82:52] updated but there were old there was old [82:54] research showing that the pulsing in [82:58] they call it protein cycling [83:00] actually was the best way to get protein [83:03] into your system that way. How do you [83:05] dose it in? Just biting? Well, let's put [83:08] it in applicable terms. So you have a [83:10] smoothie. [83:12] Um maybe it's got 30 g and then a couple [83:14] hours later I'm going to go with the [83:16] meat world like you have a you know, a [83:18] bunch of hard-boiled eggs. Maybe have [83:19] like a scrambled eggs. Maybe then 2 [83:22] hours later you have a chicken breast on [83:23] top of some uh bed of lettuce. [83:27] I heard that I don't know this was years [83:30] ago I heard this that we can only like [83:31] process 20 g of protein a day anyway. So [83:33] we're all like [83:35] having too much protein anyway in our [83:37] diets. I think that's changed. Um I'm [83:40] not up to speed on like 2024 what what [83:43] we're saying but I can tell you from the [83:46] protein experts that are out there [83:48] there's a huge push right now to eat [83:51] more protein because and and it's not 20 [83:53] g a day. I I remember someone telling me [83:56] cuz I was back in the day when I was [83:57] having a lot of protein shakes they were [83:59] telling me it doesn't really matter if [84:00] you drink more protein because your body [84:02] can only process like 20 g a day so it's [84:04] just going to poop it out or convert it [84:05] to glucose and You know, I can I again [84:08] I'm going to go back to what I've seen [84:10] clinically [84:11] um that some people eat protein and and [84:14] they all of a sudden this is women again [84:16] I should probably be more you know, [84:17] women is really my specialty. So when I [84:20] look at women eating more protein a lot [84:22] of them especially the younger women [84:24] um all of a sudden like their workouts [84:27] are better. They grow muscle better. [84:29] Like they really love that extra [84:32] protein. I've also seen women who are [84:35] going through the perimenopausal years [84:37] that are really metabolically unhealthy [84:39] and they jump on this pro protein idea [84:42] and they start eating too much protein [84:44] and they minimize carbs and they just [84:46] start gaining weight. [84:48] And so it's because there's just too [84:50] much glucose in the system and that [84:52] they're not insulin sensitive yet and so [84:55] that's just turning that extra protein [84:57] is just turning back into more glucose [84:59] and when you have extra glucose the body [85:01] stores it as fat. So I I think we're [85:03] back at this personalized idea. There's [85:06] some concepts that are really great. Now [85:08] you experiment with them and see what [85:10] works best for you. [85:11] How important is our liver in all of [85:13] this? Oh, it's the most important. Yeah, [85:15] outside the brain. [85:17] Brain, gut, liver. [85:19] Keep those healthy. [85:21] Like keep those really healthy. So [85:24] liver [85:26] breaks down hormones. [85:28] So you need it to break down hormones [85:29] like thyroid hormone. Let's use thyroid [85:32] for example. [85:33] The brain sends a signal to the thyroid [85:37] to make TSH goes to thyroid tells the [85:39] thyroid to make T4. [85:41] What's that? So T4 is a thyroid version [85:44] of a thyroid hormone. The four stands [85:46] stands stands for how many iodine sites [85:48] it has. [85:49] T4 is unusable to the cell. [85:53] So what T4 has to do is has to go on the [85:55] liver and the gut where those those two [85:57] organs conjugate it, convert it, change [86:00] it into something called T3. [86:03] T3 is now usable to your cells and T3 [86:06] goes into the cell and activates the [86:09] metabolism and everything the thyroid's [86:11] supposed to do. [86:12] If I have poor thyroid health, if my gut [86:15] is off because I've been on too many [86:16] antibiotics or birth control, what may [86:19] end up happening is my thyroid's working [86:22] fine, my brain's working fine, but it's [86:24] not converting into a usable format for [86:26] my cells. Mhm. [86:28] So there's an example of where a [86:30] stagnant liver, a liver that's that's [86:33] struggling, not healthy can actually [86:36] affect hormones how a hormone manifests [86:39] in your body. Mhm. [86:41] So [86:42] how do I know if my liver is healthy? [86:45] Is there any symptoms of an unhealthy or [86:47] toxic liver? Well, let's go through [86:50] possibilities. I call them checklists. [86:52] Okay. Okay? And the reason I call them [86:54] checklists is because they may not apply [86:55] to everybody. The first question to ask [86:58] if your liver is healthy is [87:00] when you go without food do you make a [87:02] ketone? [87:03] Okay. [87:04] If you don't make a ketone [87:06] and you're like I've had we've had [87:07] people that are like 20 hours in, 36 [87:09] hours in, 48 hours in. They're like I'm [87:12] still not making a ketone. How do they [87:13] know? [87:14] Because we have them testing. Okay. So a [87:16] little little ketone uh [87:29] you the the continuous No, that's so [87:30] interesting. I didn't know those were [87:31] even a thing. Oh yeah, you should get [87:33] one. So you get a little monitor and you [87:36] prick your finger [87:38] and then you put your blood on this [87:40] little strip and you put the strip into [87:42] this little monitor and it tells you how [87:43] many ketones you have. [87:45] Okay, so more ketones the better, right? [87:47] Yeah. Okay, interesting. [87:49] So if you can't make ketones or you're [87:51] you're starving would be another or [87:53] you're you know, after a long period [87:55] you're not feeling the benefits of [87:57] fasting, that could be because of your [87:59] liver. [88:00] So we now have okay, that's liver liver [88:03] issue number one. Okay. [88:06] Then we can go to things like how do you [88:08] process alcohol? Like you know how [88:11] there's certain people who like you go [88:13] out to drink with them and after a [88:14] couple drinks they're dancing on the [88:16] table and then there's other people that [88:18] like can drink the whole bar and they [88:19] seem like they're completely normal [88:21] compared to when they walked in. Yeah. [88:23] So that's liver function. Like what how [88:25] well how quickly is that liver [88:27] metabolizing [88:29] that alcohol? Which one is healthy, [88:30] sorry? Um well, I actually think [88:33] metabolizing it quickly is better than [88:35] the stagnant person. So the person [88:37] that's hammered Yeah. is going to be [88:40] Yeah. Okay. So I mean there's a lot of [88:42] there's a lot of nuance in that in that [88:44] comment. So just so just so we don't get [88:46] the whole world coming after you or I on [88:49] that. So Um so it's how quickly are you [88:53] able to metabolize a toxin in your [88:55] system and and get it out of you. So [88:57] that would be another one. Then we have [88:59] some really really good ones. Really [89:01] like applicable ones. Like this is based [89:03] off some old ancient strategies like [89:05] corner of your eye. [89:07] If the inside of your eye is yellow [89:11] according to iridology which is the [89:14] study of the eye as it relates to [89:16] health, when the corner of the eye is [89:18] yellow, that can be a sign of liver [89:20] stagnation. [89:22] Okay, another one. I just [89:24] the inside corner? Yeah. So, next to [89:26] your nose? Mhm. Okay. Another one, you [89:28] can look at the bottom of your feet. [89:30] So, bottom of your feet when they're dry [89:33] and cracking is showing that you're not [89:36] getting proper circulation down to your [89:38] feet. And so, it can be a possibility [89:41] that the liver is not doing a good job [89:43] of detoxing and getting toxins out so [89:46] your your circulatory system has more [89:47] sludge in it. So, the circulation isn't [89:50] freely getting down to the bottom of [89:51] your feet. [89:52] Have you ever asked someone to show you [89:53] you their feet? [89:54] Oh, yeah. Really? [89:55] Yeah. Yeah, [89:57] feet, eyes, I want to know everything [89:59] cuz it it tell feet, eyes, I want to [90:01] know what your menstrual blood. I don't [90:03] want need to see it, but I want to know [90:05] is it is it clumpy? How quickly does the [90:07] flow come out? These kind of things are [90:10] so important. How quickly your hair [90:12] grows, how quickly your nails grow. What [90:13] it's What's on your nails? Are nails on [90:15] ridge ridges on your nails? Cuz that [90:16] could be minerals. Like, our body gives [90:19] us a full analysis of what's going on. [90:23] So, I have looked at a lot of feet. [90:26] And And if I look at my feet now, um [90:29] Never [90:30] It's when I can take a quick look cuz I [90:31] never I can't remember really looking at [90:32] the bottom of my feet. [90:34] What is What is a sign that my liver is [90:36] not healthy looking at the bottom of my [90:38] feet? [90:38] It's the real dry cracks. Oh, no, mine [90:41] is mine is soft like a baby's bottom. [90:44] There you go. Do you want to put it up [90:45] on the table so I can see it? [90:46] No, cuz people will sell pictures. [90:48] Oh, that's right. [90:50] OH MY GOD. [90:56] I WOULD TRY THE REVENUE IF THAT [90:57] HAPPENED. [90:57] YES. OH MY GOD. You're [90:59] so accurate. Um [91:02] Okay, interesting. [91:04] So, So, here's a couple Let's give [91:06] people a daily routine of what to look [91:08] at to be able to see like how your [91:11] body's functioning. So, when I get up in [91:13] the morning, that's one thing I do. I [91:14] always look in the I'm periodically, you [91:16] know, throughout the day looking in the [91:18] corner of my eyes. [91:19] Like, where it What Is there a yellow [91:22] tinge in there? So, I look at that. I [91:24] also look at my tongue every morning [91:25] when I wake up. Do you look at your [91:27] tongue? Not really. Okay. So, when you [91:29] look at your tongue, is it have a white [91:30] coat on it? If it has a white coat on [91:32] it, that can be a sign of candida, of [91:35] you too much yeast in your system, and [91:36] your body's detoxing. You can also look [91:38] at your tongue when you fast. Sometimes [91:40] it'll go black. And that's like candida [91:42] coming out. That's yeast coming out. So, [91:45] make sure you're looking at your tongue. [91:47] I every morning I look at my tongue. [91:49] So, cuz at night it you kind of see [91:51] what's detoxing out of you. So, if it's [91:53] white, what do I do? If it's black, what [91:54] do I do? [91:55] So, if it's white and black, you have [91:56] candida. That's a sign of too much yeast [91:58] in the system. So, I mean, fasting can [92:02] help. Uh getting off sugar, alcohol, [92:04] fruits can help. Uh we just find people [92:07] who fast, especially if you go into [92:08] longer fasts, it'll start to change. [92:10] We've even done some some interesting [92:13] community fasts where we have people [92:15] watch their fast, and they decide to [92:16] break their fast based off what their [92:18] tongue is doing. So, if it's white and [92:20] it's black and it's getting worse, keep [92:21] going. If you can keep going until it [92:23] starts to turn pink. And then the [92:25] outside of the tongue will actually [92:27] start to turn pink. [92:29] And then we know, okay, the yeast is [92:31] starting to die off. Go ahead and break [92:33] your fast. Mhm. So, that's That's one [92:36] way that you can look at the tongue. [92:37] Um We talked already talked about the [92:39] bottom of the feet, periodically looking [92:41] at that. Your hair and and your nails. [92:45] So, do you ever look at like the ridges [92:47] of your nails? [92:49] No. Okay. So, when there's a lot of [92:51] ridges in your nails or how quickly your [92:53] nails are growing, that can be a sign of [92:55] mineral deficiency. [92:57] Okay. If your hair is falling out So, on [93:00] the nails then, what what am I What am I [93:02] looking for? I'm looking There's no [93:02] ridges in my nails. Perfect. So, you you [93:05] probably have a good mineral load. Okay. [93:08] But, if you ever look down and you see [93:10] mineral you know, those ridges, that can [93:11] be a sign that there is is you have too [93:14] many low minerals. And what kind of [93:16] minerals would you then supplement with [93:17] or focus on? [93:18] Yeah, you know, I'm I'm a huge fan right [93:21] now of organic minerals that come from [93:24] the earth like fulvic and humic acid [93:26] type minerals that are coming from like [93:27] volcanic ash cuz they're very very rich [93:31] in in minerals that we're not getting in [93:33] your typical mineral supplement or your [93:35] food. [93:36] You know, you know the whole thing about [93:38] uh [93:39] conventional farming and how it's [93:40] depleting the minerals in our soils, No. [93:43] I feel like this is going to get really [93:44] depressing really quick. [93:45] That's fine. Do you want me to tell you [93:47] the truth? [93:47] know the truth. Okay. So, the soils that [93:51] are being monocropped, where they're [93:53] being tilled over and over again, [93:56] um not from regenerative farms, [93:59] uh what we are know now is that they are [94:01] deficient in minerals. So, the way that [94:04] it's being expressed to people is the [94:06] broccoli you have now has less vitamin [94:08] and mineral content than the broccoli [94:11] you had 10, 20, 30 years ago because of [94:14] how the farmers are taking care of the [94:16] soil. Mhm. [94:17] Now, you go to a regenerative farm [94:20] where there's bugs, there's weeds, they [94:22] don't spray, when a crop grows, they let [94:25] it die, they don't till, that has more [94:27] minerals. [94:29] So, when you are actually eating food [94:31] from regenerative farms, you're getting [94:33] the minerals that you need into your [94:35] system. [94:37] So, when like you people look at their [94:39] nails not growing, they look at the [94:41] ridges, a good question [97:26] if you [97:27] let's just at least start with fruits [97:29] and vegetables coming from regenerative [97:30] farms if you don't want to spend money [97:32] on supplements. If you If you have the [97:34] resources to spend money on supplements, [97:36] go ahead and and do that. [97:38] And is there anything else that I should [97:39] be looking for as a sort of marker of my [97:42] or as a signal of my overall health? You [97:45] said the eyes, you said the feet, we [97:46] said the nails. The hair. The hair, how [97:48] quickly your hair grows. Okay. The [97:50] quality of your hair. Like, is it you [97:52] know, is it always have the same [97:54] moisture and texture? What's your view [97:56] on alcohol? [97:58] Ooh, this is a good one. Um [98:01] There's never a moment where alcohol is [98:03] a health food. Let's just be clear on [98:05] that. [98:06] Um [98:07] So, I think there are the research on [98:10] alcohol and brain health is is needs to [98:13] be honored. [98:14] Dr. Amen, I know he's been on your [98:15] podcast, and um he has been very clear [98:20] on that stance. A lot of people have. [98:21] Not great for brain health. [98:24] Not great for liver health [98:26] because when there's alcohol in your [98:28] liver, [98:29] then you're now shutting down your [98:31] liver's ability to burn fat and to detox [98:34] and do the all the other things. All [98:35] it's doing is taking care of of the uh [98:39] the alcohol toxin. So, not great for [98:41] both of those. Hormones? [98:43] Not great for hormones [98:45] because you need your liver to break [98:46] down estrogen. [98:48] It's a real and and all the other ones, [98:50] but specifically so hot flashes, very [98:53] common to see hot flashes go up when [98:55] women have a glass of wine or not. [98:58] So, [98:59] that is That's the downside. What's the [99:02] upside? Is there an upside? [99:04] Well, I'm going to I'm going to throw it [99:06] out as a an and I I'm going to be Be how [99:10] I say this cuz I know people are going [99:12] to take my words and try to to make them [99:15] absolutes. [99:17] When you're drinking a lower alcohol [99:19] that is clean alcohol, like a wine that [99:22] hasn't been sprayed with pesticides, [99:24] that doesn't have a lot of toxins, that [99:25] doesn't have a ton of added sugars in [99:28] it, um then you are now putting somebody [99:32] into a temporary [99:35] temporary lower cortisol state. [99:38] So, you're you're bringing down their [99:41] glucose, you're bringing down you're [99:43] calming them down if they've been wound [99:45] up from the day. [99:47] And so they're a little more in a [99:48] relaxed state, and they might be a [99:49] little more social. [99:52] Every once in a while, I'm not talking [99:55] every day. Every once in a while you [99:57] splash a glass of wine in an in an into [100:00] your life, you have a connection, a [100:02] glass. I'm not talking a lot. You have a [100:05] a deeper connection cuz you're more [100:06] relaxed. [100:09] What happens when we're connecting with [100:11] others? [100:12] Um oxytocin? [100:14] That's right. [100:15] You're bringing oxytocin up. [100:18] Now, I want I want I really want people [100:20] to hear me through on this one, because [100:21] I know my words will get very twisted on [100:23] this one. I want to be really clear. [100:26] In this scenario, you've taken somebody [100:28] who might have been very stressed out, [100:31] had a really horrible day. [100:33] They were not looking to connect with [100:35] their spouse. [100:36] They couldn't connect cuz their brain is [100:38] like looping. You give them a glass of [100:40] wine on that one part of the day, [100:43] at the end of the day, [100:45] and all of a sudden they're in a little [100:46] more relaxed state, and they're more in [100:48] a place where they want to connect. And [100:50] so oxytocin now goes up. And then the [100:52] problem I guess is the next day they go [100:53] to work, they have another [ __ ] day, [100:55] they come home, they drink the wine [100:56] again, and the [100:57] is that. Yeah. [100:59] If you could isolate it and not cause [101:01] this addiction cycle, then [101:04] in isolation [101:06] Yeah. It could Yeah. I mean, I I really [101:09] the nuance on that is so important, [101:11] because people will literally come after [101:14] me [101:15] and say I said alcohol is a health food. [101:17] I'm not saying that. [101:19] In the example that I just gave, [101:22] where do we leave room for human [101:24] connection? [101:25] How do we get out of this drive drive [101:27] drive over production stressed out so [101:30] stressed out I can't connect with [101:31] people? [101:33] Where is health in that? [101:36] Breathwork. Yeah, if they'll do breath [101:38] Yeah, there's a lot of other things. [101:40] You're right, there's a lot of other [101:41] things. [101:44] So, I I want to Let but let's let's [101:46] let's put it in this context, cuz it it [101:48] needs to live in a in a scenario that we [101:52] do. [101:53] You go out with friends, you eat good [101:55] food, you have a glass of wine, you're [101:57] enjoying each other, you're enjoying [102:00] life. [102:01] Is that dangerous? [102:03] Would the world be a better place if [102:04] alcohol didn't exist? [102:07] Well, I think a lot of people would say [102:08] yes. [102:10] I mean, people who have dealt with [102:12] alcoholics would definitely say yes. [102:14] Um Cuz I feel like we would have just [102:16] found a different way to connect. [102:18] And you know, can this idea that alcohol [102:21] helps us to connect is probably [102:23] cuz of the way we've designed the world. [102:26] Like bars, restaurants, pubs, all those [102:28] kinds of things. And I feel like if we'd [102:29] never discovered the invention, we would [102:31] have just found another way. You go to [102:32] other parts of the world where they [102:33] don't really drink, they do kind of have [102:35] another way. Like I was in Bali, and [102:37] they do these like ecstatic dances. [102:39] Yeah, but it's like Have you ever seen [102:41] one of these things? It's daytime, they [102:43] have the music blaring, and everyone is [102:45] just going absolutely crazy. They're [102:46] like dancing as if they're all [102:48] absolutely hammered. And they're doing [102:49] it in daytime, and then they're uh For [102:53] when I look at it, I go absolutely [102:54] never, I'm never doing it. But my my [102:56] partner does all the time. [102:58] And I go But it's just And I look at [102:59] these people and I go, do you not [103:00] realize that you look [103:03] weird? And I'm saying that through the [103:04] lens of this social construct I have [103:06] that that behavior is not normal or [103:07] acceptable. Right. [103:09] You know what I mean? But it's actually [103:10] like people are going wild in daytime to [103:12] music together in a room. And they have [103:14] to be feeling amazing. They must feel [103:15] amazing. [103:16] Yeah. So connected, so free. [103:18] Right. [103:18] But it's just weird over here. No I [103:20] mean, ecstatic dancing is a thing over [103:21] here. In fact, it's happens upstairs in [103:23] the studio. Okay. Um but it's not [103:25] something that [103:26] that's oxytocin. Of course, yeah. [103:28] So maybe we should frame all of this [103:29] under the what's going to give you [103:31] oxytocin. We need to do more oxytocin [103:33] rich activities so that we can make sure [103:37] we keep human connection up, because [103:38] human connection is so incredibly [103:40] important. [103:42] And so if ecstatic dance is your thing, [103:44] great. You know, again to your point, [103:47] like the glass of wine every once in a [103:50] while might put you in that mood to be [103:52] able to connect in all of these ways. So [103:55] that might might might be a tool, but [103:56] not every day. So, um but we have to [104:00] bring back this idea oxytocin is the [104:04] most powerful hormone on the planet. [104:07] So, when we're sitting at home, and [104:11] we're isolating ourselves, and we are in [104:13] disconnection, and we're pointing [104:15] fingers, and we're yelling at each [104:17] other, like we are we're raising [104:19] cortisol, we're not raising oxytocin. [104:22] But if you bring oxytocin up, as soon as [104:24] oxytocin comes in, cortisol goes down. [104:27] One of my recommendations to menopausal [104:29] women that aren't sleeping is [104:31] start petting your dog. [104:33] Like just pet your dog before you go to [104:35] bed, cuz that's going to give you [104:36] oxytocin. It's going to bring the [104:38] cortisol down from the day, [104:40] and it's going to put you in a more [104:42] relaxed state so you can get yourself [104:44] into bed. If you don't have a dog, you [104:45] know, hug hug somebody. But if we have [104:48] to look at oxytocin as a healing [104:50] hormone. And what we're talking about is [104:52] this end of the day, and what I think [104:54] happens is we go produce produce [104:56] produce, and then okay, now now I'm [104:59] done. And then we go and maybe pop on [105:02] social media. And then we're like, oh my [105:04] god, that person doesn't think like I [105:05] think, or this person's saying something [105:06] wrong, and we just keep amping up our [105:08] cortisol. If we go back to you asked me [105:10] about my daily routine, I feel like the [105:12] morning should be oxytocin filled. You [105:14] can let your day be cortisol filled if [105:16] that feels right to you. And then and [105:18] then you're as when you end the day, [105:19] bring oxytocin back in. How are you [105:21] going to do that is personal to you. Is [105:23] there a link between oxytocin and diet? [105:26] I if I'm in an oxytocin state, am I more [105:29] likely to choose a certain food? [105:31] I And I was thinking here about like, [105:33] you know, oxytocin rises when I hug my [105:35] partner, for example. So I was also [105:37] thinking, does that mean that people [105:38] that don't have a dog, don't have a [105:40] partner, don't have friends, people that [105:41] are lonely, uh [105:44] have less oxytocin, maybe more cortisol, [105:47] and are therefore more likely to eat [105:48] poorly? I don't know. Oh yeah, because [105:50] cortisol's high. Cortisol's going to [105:52] spike appetite and going to make you [105:54] It's going to make you want to eat more. [105:55] So, yeah. [105:57] Um but for that person, so, you know, [105:59] there there's a thing called havening, [106:01] where you just like rub your own arms. [106:04] And that releases oxytocin? [106:05] Yeah, and it calms you. It It releases [106:08] oxytocin. You're literally loving on [106:10] yourself. And it upregulates the [106:12] parasympathetic nervous system. It takes [106:14] you out of the amygdala, and you're just [106:16] you're just rubbing yourself and on your [106:19] arms. It's It's a bit of a stretch, but [106:23] this is how my brain works. So, [106:25] theoretically, [106:27] hugging myself [106:29] can help me lose weight. [106:32] Do you know what I mean? Yeah, you you [106:34] you can make the reel on that one. Yeah. [106:37] But you see what I'm saying? So, higher [106:38] oxytocin, lower cortisol, I'm going to [106:40] make better food choices, therefore I'm [106:43] going to be [106:44] um more likely to [106:47] lose weight and make better dietary [106:50] choices [106:51] across the board. Super interesting. [106:53] I call the hormonal hierarchy. So, at [106:56] the top Let's start with the bottom. At [106:57] the bottom of the hormonal hierarchy is [107:00] sex hormones, progesterone, estrogen, [107:02] and testosterone. Above that is insulin. [107:05] So, if you're insulin resistant, you're [107:07] going to throw those sex hormones off. [107:10] Okay. Above insulin is cortisol. If [107:14] you're stressed out, I This is another [107:16] thing we saw in our community. If you're [107:18] so stressed out all the time, it's going [107:20] to be very difficult for you to get into [107:23] these deep states of ketosis. It may be [107:25] very difficult for you to lose weight. [107:27] So, we got to handle something to help [107:29] you handle stress. And the behavioral [107:31] point there, which is what I know so [107:33] well, is the choices I make in that [107:35] state. That's right. [107:37] That's right. [107:39] So, but what do you do? I'm I'm going to [107:41] go with What if you do if you're 48 [107:42] years old, you're a menopausal [107:45] woman, your hormones are all over the [107:48] place, you're just agitated and [107:50] irritable, and you can't get yourself [107:53] out of that loop, and cortisol's [107:55] surging, you go eat because that feels [107:58] that you're like, give me some dopamine [108:00] is what you're looking for there. If we [108:01] could just take that moment and get that [108:03] woman to think about connection, can [108:06] think about laughter, can think about [108:08] gratitude, [108:10] things like that. Think about petting [108:11] your dog. Think about going for a walk [108:14] out in nature. These kind of things [108:16] start to raise oxytocin, and they start [108:18] to [108:19] decrease cortisol. [108:22] And it and it's it seems like we put [108:24] toss that aside. We're like, oh, that's [108:25] so frivolous. Like, no, actually it's [108:27] not. Like, there you know, there was a I [108:30] had a guy on my podcast recently that [108:32] was saying that they had just done a [108:33] study on smokers, and they had found [108:36] that smokers that had positive [108:38] relationships in their life, compared to [108:40] smokers that were lonely and didn't have [108:42] as many positive relationships, the [108:44] lonely smokers had a higher incidence of [108:48] lung cancer than ones that had positive [108:50] relationships in their life. That is the [108:53] power of human connection. And that is [108:55] oxytocin bringing down all the other [108:58] hormones and regulating them. And it [108:59] kind of insulates us, doesn't it, from [109:01] the stresses of life? It's like [109:03] insulation. That's right. Human [109:05] connection is insulates us against [109:07] disease, against I guess even poor [109:09] dietary choices in that regard. Isn't [109:11] that in part why I have a toolbox in the [109:13] corner of the room? Because we talked [109:15] about there's a toolbox over here. [109:16] This is why you have a toolbox. So [109:18] there's a Oh, there's a It's a Diary of [109:20] a CEO toolbox. This is cool. This is [109:22] really [ __ ] cool. [109:22] It's your special toolbox. [109:28] So I have this toolbox in the corner of [109:30] the room. Sometimes my team they they do [109:32] these little experiments. So they'll [109:33] bring something to the podcast from [109:35] doing research and the guest I'm [109:36] speaking to [109:37] and then they'll put it there. And I [109:38] have to be honest, I haven't opened this [109:40] toolbox. [109:41] It's a Diary of a CEO toolbox, which is [109:42] quite cool. We will sell these online. [109:46] That's a good way to make a quick buck. [109:49] But who should open this toolbox? [109:50] Because I know you don't know what you [109:51] know what's in this. [109:52] Yes. And I swear on my I swear on [109:54] everything that I haven't opened it. [109:55] Okay, you want me to open it? [109:57] you should open it and explain why we [109:59] bought a toolbox. So the first thing [110:02] that I want to say is [110:04] whenever you're looking at your health, [110:06] you need to think about what's your [110:08] toolbox. How many tools do you need in [110:10] here? Which ones do you need? Which ones [110:12] are appropriate to you? Okay? So we [110:15] talked about this in the beginning. If I [110:17] was going to [110:19] remodel a room, [110:21] which would I wouldn't be doing cuz I [110:23] don't know how to do that. But let's say [110:24] I wanted to change something the [110:26] construction of a room, I would bring my [110:28] toolbox in. [110:30] I wouldn't pull out the hammer [110:32] and say and the and the screwdriver and [110:34] be like the hammer's better than the [110:36] screwdriver. Ah, I don't need the [110:37] screwdriver. [110:38] The hammer's better than the [110:39] screwdriver. I would look around the [110:41] room and I'd be like okay, there's going [110:42] to be a moment I need the hammer. [110:44] There's going to be a moment I need the [110:45] screwdriver. I might and I don't know [110:47] what size screwdriver. I live in an old [110:49] house and you know, sometimes you need a [110:51] Phillips head, sometimes you don't. Like [110:53] I would have different tools. This is [110:55] how we should be looking at health. [110:57] And what's happening is we're looking [110:59] for the one-offs. So I want everybody to [111:01] create a toolbox. So here's how we look [111:03] at it. So okay, some days I get up and [111:07] I'm like, you know what? Today there's [111:10] fun tools in here that I have been [111:12] eating so bad and I haven't been getting [111:15] my minerals or my vitamins. So I better [111:17] I better load up on my supplements. Mhm. [111:20] So today I I just haven't been eating [111:22] well. I need to load up on my [111:24] supplements. I'm going to use my [111:25] supplements. Okay. [111:27] Do you use supplements every day? Not [111:29] every day. How come? [111:31] Um because sometimes I don't feel like I [111:33] need them because I've had them through [111:34] my I feel like I've had those [111:36] supplements through my diet. So for [111:37] example, if I've if I've been in my [111:39] house in Cape Town, I probably don't [111:40] need my vitamin D. But when I've been in [111:43] a studio every day for days on end, I [111:45] think probably my vitamin D is probably [111:46] low. [111:47] That's right. So you you use this as [111:50] it's supposed to be used as a supplement [111:53] to a lifestyle. So when your lifestyle [111:56] all of a sudden now goes in a new [111:57] direction, you don't need that [111:59] supplement. Mhm. [112:01] Okay? So it's a tool. Okay. [112:03] Now I always tell people if you're on [112:04] the same supplement over and over and [112:06] over again, like it's may not be working [112:09] for you anymore. So okay, so there's [112:12] supplement. Then some days, let's say [112:14] you've been working too much. [112:17] This is heavy. And you're going to go [112:19] work out. [112:21] Yeah. This is heavy. [112:23] And so today like you've decided, you [112:26] know what? I've been traveling a lot. I [112:28] haven't been prioritizing strength [112:29] training. Today my tool is strength [112:32] training. So I'm going to make sure that [112:34] I power up on weights today. Mhm. And we [112:37] we could have had a shoe in here and [112:39] been like on another day, I might decide [112:43] that I need to do more cardio. [112:45] What's better, strength training or [112:46] cardio? [112:49] This is a trick question. [112:49] It is. [112:51] Neither. Right. Neither are better. [112:54] Context dependent. That's right. [112:56] But we have a lot of discussions in in [112:58] the health world right now about which [112:59] one's better. Yeah, people are fighting [113:01] over which one's more important. You got [113:02] it. Okay? Yeah. Then what if I want to [113:05] fast? [113:07] Here's my empty plate. [113:10] What if I decide, you know what? Today I [113:12] need to get to autophagy. I need to shed [113:14] some of those cells that are [113:15] dysfunctional. So I'm going to make sure [113:18] that I fast longer today because I need [113:21] to access that internal part of me. [113:24] Okay, there's my little clock. [113:26] So today I'm just going to set my timer [113:29] and I'm going to fast for 17 hours [113:31] because I need autophagy. Okay, one day [113:35] I wake up and I don't I don't feel like [113:37] fasting. [113:39] So is fasting right or or not fasting? [113:42] Which tool is right? They're both the [113:43] same. Is when are you going to use them? [113:46] When you need to. Got it. Okay, then all [113:50] of a sudden I realize I haven't really [113:51] been prioritizing protein. [113:54] I like eggs. They've got lots of choline [113:56] in them. I better power up on eggs today [113:58] so that I can cuz we know choline helps [114:01] with brain health. So eggs are [114:03] phenomenal. [114:04] Are they phenomenal every day? [114:06] Some days more than others. [114:08] Right. Mhm. I I have a more brain power [114:11] I need today. Maybe I'll do so So we'll [114:13] go ahead and power up on an egg. But it [114:15] doesn't mean we have eggs every day. [114:18] Okay, what about if [114:20] my hunger's been off the chart. I can't [114:22] stabilize my blood sugar. I'm going to [114:24] add more fats in. [114:26] I'm going to have an avocado. [114:27] So I pull out my avocado one day and now [114:30] I eat it and all of a sudden I'm like [114:32] wow, that's so much better. Like I can [114:33] fast longer the next day. I'm I I feel [114:36] like my blood sugar is more stable. I'm [114:38] more mentally clear. Is the avocado the [114:41] hero? [114:43] Not always. Not always. It was just your [114:45] body needed more fat that day. [114:47] Okay? What about [114:49] you know, for my menopausal friends, all [114:52] of a sudden I'm getting hot flashes. [114:55] And I realize I haven't really been [114:56] prioritizing fiber. I haven't really [114:58] been giving cruciferous vegetables to my [115:00] liver. Maybe maybe I've been drinking a [115:02] little too much. So I'm going to need to [115:04] power up on my my cruciferous fibrous [115:09] vegetables to help support my liver. For [115:11] anyone that's on audio, she's pulled out [115:12] some broccoli from the toolbox. [115:14] Broccoli. Yeah. So now all of a sudden I [115:17] eat more broccoli. I'm all of a sudden [115:19] noticing that my hot flashes are going [115:21] away. Did the broccoli Is the broccoli [115:23] the reason my hot flashes went away? [115:25] That day it was, right? [115:26] If that day it was because your liver [115:28] needed more support and your gut needed [115:30] more fiber to be able to break Remember [115:33] we have a whole set of bacteria in our [115:34] gut called the estrobolome that to be [115:36] able to break down estrogen so it's [115:39] usable for your cells. Mhm. [115:41] Same thing with the thyroid like we [115:42] talked about. Maybe all of a sudden your [115:43] metabolism speeds up because you gave [115:46] your liver and gut a better better [115:47] choices and so now your thyroid starts [115:49] working better for you. All of these go [115:52] on and on and on. They're all just [115:54] tools. [115:55] The last one is the one we've been [115:57] talking about. [115:58] Oh wow, look at that. An amazing [115:59] product. [116:01] What if I haven't prioritized oxytocin. [116:04] I've been working too much. I haven't [116:06] been really like my friends, I haven't [116:08] really been prioritizing friends or [116:10] family. I know I got to get together [116:12] with them, but they don't really want to [116:13] hear about my workload. So let me figure [116:15] out another way to connect to them. So [116:17] I'm going to grab this really cool Diary [116:19] of a CEO conversation cards. I'm going [116:21] to take that over and I'm going to tell [116:22] my friend I just want to hang out with [116:24] them and we're going to have a good [116:24] conversation. [116:27] These are all tools. The goal of health [116:30] is for us all to create a unique [116:33] toolbox. One that works for us that [116:35] becomes effortless over time. If we [116:38] stick with rigidity, if we're like prot [116:41] animal protein is the best. No, plant [116:43] protein is the best. Fasting is good. [116:46] No, fasting's not good. Oh, we should be [116:48] strength training. No, we should be [116:49] doing cardio. All of these things in [116:52] isolation are not health. [116:54] When we put them together and we [116:56] customize them for our own specific [116:58] needs, now we are on our own health [117:02] path. [117:03] But we can't isolate them anymore. [117:07] We have a closing tradition on this [117:08] podcast where the last guest leaves a [117:09] question for the next guest not knowing [117:11] who they're leaving it for. And the [117:12] question that's been left for you [117:15] is [117:16] Dear guest, first person to ever say [117:18] that. Dear guest, [117:20] are you in love with life and is life [117:26] loving you back? [117:29] Um I'm absolutely in love with life. I [117:32] Um and I'll tell you why. I I love what [117:35] I'm doing. I love the [117:38] how we started this. Like that one woman [117:40] who now believes in herself and to have [117:43] that over and over again fuels me and [117:46] gets me out of bed every morning and [117:47] makes me [117:49] show up in London and have conversations [117:51] with you. I have amazing friends and [117:53] amazing family. Like I have connections. [117:56] I love my life. And at 54, I love my [117:58] life now more than I've ever loved it. [118:01] And I have to say of all the people that [118:02] I meet, you're one of the people that [118:04] I'm convinced is loving life and it I'm [118:06] convinced it's also loving you back on [118:08] and off camera. [118:09] You really are a wonderful human being. [118:11] Thank you. And you're doing work that is [118:12] so critical to so many. I'd recommend [118:14] everybody goes and reads the book Fast [118:16] Like a Girl [118:18] even if you're not a girl, I have to say [118:19] because I learned a ton about my [118:21] partner, about my wife, about myself [118:23] from reading this book, but also your [118:25] your book Eat Like a Girl [118:26] is equally critical for anyone that's [118:30] looking for really practical ways to [118:32] upgrade and think about their nutrition [118:33] through the lens of everything we've [118:34] discussed today. I'll link both of those [118:36] below. [118:37] They must reads. [118:39] Thank you so much. [118:40] It's a pleasure to see you again. [118:41] And the the feeling's mutual. I just [118:44] keep doing what you're doing cuz it's [118:45] profound. So I I feel honored to have [118:48] been here twice. So thank you for [118:50] everything you're doing. [119:00] Oh, oh, oh, oh. [119:06] Oh, oh, oh, oh.