You’ll NEVER Burn Fat If You Keep Doing THIS

追加: 2026-05-27

[00:00:00]I want to move into specifics with the diet and I think a good entry point is talking about your diet. Can you give a typical day what that looks like?

[00:00:10]>> Sure. I mean it's changed so much since you know writing the book. Um well I guess I can give you you know when I first started I was very low carb. Like I want to say it was very boring. You know in the counseling and stuff I've done people are like oh you should write recipes. I'm like beef beef and beef like there's it's so boring if I was single that's it would be yeah I mean I I won't waste time on that but um you know I definitely prioritize reminant animals I don't think that will be some I don't think I will ever change that and I'm also through all the research that I've done I've become a fan of like the nose totail like I posted on my Instagram recently um I got a heart like a big deep heart you know three pound beef heart and ground it up you know I don't love like some the other uh like liver and kidney but I also value that there's nutrition in that so you know we've also we've been told not to eat rined animals you know most people associate that with beef but that can also be lamb or venison or whatever so I would say at least you know at least I was going to say at least one meal most of the time two meals a day has has beef like I had beef this morning um and then you know the other protein so you know I normally eat three times a day sometimes for with running and it'll be some type of protein. After running, we make long fermented sourdough. I'll do some sourdough butter. Um I do coffee. I've started drinking something called Una Mate, which we can talk about. Um I like to I live in the Pacific Northwest, so you know, outside of Portland, Oregon, so I do incorporate some salmon. Um yeah, it's like I said, it's pretty boring. The starches that I would do would either be the long fermented sourdough. Sometimes I'll do some white rice or a sweet potato. um a little bit of seasonal fruit, but pretty heavy still in the um you know, the the butter, the olive oil. Uh you know, when my training increases, carbohydrates increase. You know, it's not it's nothing too exciting or magical, but I found for myself and for my mental health, um you know, I've experimented going back like, oh, would I benefit from doing more carbs? And I just I really don't at least at this point, you know, so it's not like 50 grams anymore, but usually anywhere between probably 100 and 150 grams of carbohydrates a day. Um, and I'm open, you know, I'm always like I I I I never want to be dogmatic because that's how I I feel like I was for a while when I was just following the standard guidelines. You know, I think if you're metabolically healthy, doing a lot of distance running, or you're very active, you can probably tolerate more carbohydrates.

[00:02:44]But for me, you know, three times a day, it's at least, you know, four to six ounces of protein. In the evening, it's usually more. It's usually like eight to 10. It's pretty heavy in the evening.

[00:02:52]Lots of butter. Um, you know, olive oil, like I said, sourdough, some rice. It's so boring when I say it out loud.

[00:03:01]>> Just so we're not throwing people off because you are such a distance runner.

[00:03:05]>> How different would the carb intake be if you weren't for that average person out there who's metabolically unhealthy?

[00:03:13]Maybe they're going out for a short walk. I want to make sure we clarify that carbohydrates are different in your case.

[00:03:21]>> Yeah. If you're somebody who's like, once again, let's say you're trying to lose some weight, A1C is high, your belly fat, all these different things, I would keep carbohydrates, you know, like I was my my wife is a metabolically healthy person, but she keeps them about 50 grams a day. So that means that you know if you're having some vegetables like her day would probably look something like I'm having some eggs or some sausage in the morning then I'm having you know chicken salad with some nuts and some olive oil and then the evening some beef and maybe like a small piece of sourdough you know maybe the one one carbohydrate serving a day versus the 11 that the former food pyramid had. Um, so most of the nutrition, you know, if you really are certainly trying to be keep keto, ketosis, you're going to be really focusing on higher fat things, beef, butters, olive oils, avocados, and you're keeping carbohydrates almost non-existent. You might have a single piece of fruit, a single slice of sourdough, a single something, but um, most of your nutrition is coming from a fat, and then protein.

[00:04:18]>> Are you a fan of fasting either intermittently or a longer fast?

[00:04:23]>> I am for metabolic health. You know, there's people out there, too, that say that like, oh, that's super stressful on the body. Um, I have struggled getting enough calories personally when I do that. But once again, like I'm coming from a, you know, I rarely run less than 10 miles a day. So, but for somebody who's like, hey, I'm metabolically unhealthy. You know, I think I think fasting you, especially intermittent fasting because we that's another thing humans do. We eat all the effing time.

[00:04:50]Like even when I was a kid, I think, you know, remember your parent was like, you know, you can't have a snack. You don't spoil, you're going to spoil your dinner. Now it's like kids have like they're snacking all day. They've got chips and cookies and frappuccinos and all this stuff. So giving your body a break is a really good thing. You know, your pancreas was not meant to be secretreting insulin all day long. Poor thing gets exhausted. Imagine if you have to work all day long. So, you know, for a lot of people won't even eat their first meal till later in the day and then they'll eat, you know, like lunch and dinner. I know some people who benefit from doing reverse eat early in the day and maybe they have their last meal kind of early at like 3 or 4.

[00:05:26]There's different ways to do that. But yeah, I definitely think that can be a really um a really positive thing, especially for people with metabolic illness.

[00:05:34]>> Conventional dietetics, are they still being trained to tell people to snack throughout the day?

[00:05:40]>> Yeah, especially type two diabetics.

[00:05:43]Is that wild? Um, yeah. You know, when I was going through dietetic school, it was eating more will rev up your metabolism, you know, which is interesting because every time you eat, unless you're eating pure fat, which you know, unless I mean, maybe if you're in the carnivore or keto space, you might have a little bit of butter or coconut oil, but if you're having some protein or some carbohydrates, you're going to get an insulin response. And insulin, as we talked about earlier, suppresses fatty acid oxidation that it very quickly stops the body from burning fat.

[00:06:14]it says, "Oh, cool. We got all the sugar. Don't burn fat. Burn sugar." So, if you're trying to burn fat, if you're trying to lose weight, wouldn't it make more sense to not eat as often, not be having that happen as often?

[00:06:30]That's kind of what I always um tell people, the the paradox of the fat marathoner. You know, you go to marathon and if you watch just like a full marathon, a lot of people who run are overweight.

[00:06:41]And that like blows your mind. Like, you're running 40 50 miles a week. How are you overweight? But think about it.

[00:06:45]You have carbs before, so you suppress fatty acid oxidation. You're eating tons of carbs during you. As soon as you're done, you're eating carbs. You're eating carbs all throughout the day. You're never giving your body a chance to break down or even teach your body how to use your own body fat for fuel. You know, and I'm once again, I'm not saying as as an athlete you shouldn't have carbs or you shouldn't eat some carbs, but the traditional way of doing, you know, exponential amounts of carbs, especially when you have excess body fat, not ideal. When we were talking earlier about transitioning to lower carb, you mentioned bone broth and electrolytes, what supplements do you recommend for people on that end of the continuum, low carb, keto, carnivore, if any, long-term?

[00:07:27]>> First of all, I want to say like when it comes to supplements in general, I am like super skeptical. Like I I hate there was one time in my life when I went to like a functional medicine doctor and they listed like okay you need to take all these supplements and I mean I was 25 and it was like eight different things and I'm like and they were expensive and so I was like oo I don't know if I need this but there are a few supplements that I' that I take every day that I think are really important. Um, if you're someone who like eats nose to tail, I mean, it's just pretty rare, you know, that we and all of our food is, you know, obviously sterile. So, I'll tell you like especially like let's say you're listening to this and you're like, "All right, I'm going to start doing low carbohydrates." Um, but I want this transition to be as easy as possible. I want to make sure I'm covering all my bases. Um, I would start immediately drinking Una Mate. Like when I heard about this initially from a dietitian and then I was so skeptical, you know, it's a yerba mate concentrate put in water, you drink it, it's a tea and I was like, you got to be kidding a tea.

[00:08:29]You know, this woman was telling me it increases fat oxidation. It increases your body's own indogenous GLP1. It increases liver's production of glutathione, so it makes you less inflamed. And you know, I was like, "Yeah, I'm not interested." And she was like, "Okay, well Dr. Ben Bickman is on the science board." And I was like, "Oh, I'll just call I'll call Vin." Like, so, you know, call Vin. I'm like, I should call him Dr. Bickman. I called Dr. Bickman and I'm like, do you believe in this stuff? Does this work? And so, he sent me all these um published studies.

[00:08:58]His lab did a study on Yerba Mate. And obviously, you know, it's very popular in South America in Argentina. And I was kind of blown away because I'm a big coffee fan. I love my coffee. But yeah, so unamontate once again yerva mate concentrate very high in chlorogenic acid actually increases ketones uh in a basted state increases fat oxidation on a cellular level and I'm not trying to lose weight but for me I use it because one very steady energy also has theobo broine so you don't kind of get the like woo woo of coffee um but the anti-inflammatory effect like who do you know in your life that doesn't want to have sugar cravings doesn't want to be achy you know and potentially needs to lose some fat. So, love that stuff.

[00:09:41]Drink that every day. Um, and then electrolytes, like just getting that, you know, sodium, potassium, calcium, magnesium, you know, there's so many different brands now, you know, element and that doesn't necessarily have calcium with it, but um, you know, gosh, I'm blinking on there's there's a bunch.

[00:09:58]Make sure make sure you're you're getting some type of electrolyte supplement. And I I take a separate calcium magnesium evening. I drink something called Cadence electrolytes. I don't have any affiliation with them. I just like it. And like those are the big ones, you know, and collagen is another thing that I I'm becoming more of a fan of. Collagen and glycine. Um I mean gly collagen is very dense in glycine and of course as other amino acids, you know, just cuz we don't eat the like tendons and things of around a meat most of the time, but I take collagen and then I take glycine at night.

[00:10:31]>> Since you made it to the end of this clip, I know you're going to love the full episode. Click here to watch. I'll see you over there.

[00:10:38]>> We are not going to medicate or moderate out of this. We have great data. Tons of clinical published trials on people reversing type 2 diabetes with lower carbohydrate diets. But if you're very sick, you need to be focusing on what does your body need.