Feb 24 Livestream

[snorts] Hi everybody. I'm live. Hi, thanks for joining me here on uh YouTube live. Um I'm just going to wait a couple minutes because I just have to uh send in uh things. I'm here uh to talk about um uh my new book coming up and also to answer any questions that you might have. So, uh, feel free to drop them in the chat if if, uh, you want. So, [sighs] hi everybody. Hi. Um, great to uh, be here. Um, talking about my new book, The Hunger Code, which is dropping next week, actually. Um, so this is my first new book in six years. actually and um I'm really excited about this one. The idea be behind the hunger code is to really try to understand at a deep level what is driving eating behavior. And there's a simple truth which is that we eat we eat because we're hungry and we stop eating because we're full. So really, if you're thinking about the problem of overeing, it's really a problem of overhunger. And what is it about our food today that is driving our hunger that is driving us to eat? And that's really the the question that we need to answer because if we don't think about these things, then we're never going to be able to solve them. So that's sort of h how the book goes. And I think I wrote this book because it's something that I think is very important which is understanding hunger and nobody talks about it. So you know I can ask a question for example what are the three types of hunger and really I'm just met with a lot of blank stairs most of the time. But if you look into the scientific literature there's clearly three different types of hunger that we need to try to manage. There's the physical hunger which is driven by a lot of hormones and then but there's more. There's an emotional hunger which is we eat because it makes us feel better. It lights up reward pathways. Uh there's comfort foods. You know we get pleasure out of it. So there's this whole emotional component to eating that can overwhelm the physical side of things. And for a lot of people that's a problem. — [clears throat] — And the biggest uh issues here are the ultrarocessed foods and also the um the uh the uh food addictions. So uh and then on top of that there's also a uh conditioned hunger which is a sort of social hunger. that is you can uh conditioning refers to a term in behavioral psychology where you compare two different things. So that if you know go uh look at um you know go to in front of movie all of a sudden you're going to get hungry because you've all you always eat in front of the movies. Well that's going to be a problem because if every little thing is going to remind you of food then you're going to be hungry all the time. Hello. Um, can people hear me now? I tried to reset my browser. If if you can see me out there, I'm back. Okay. I don't know what happened. My internet cut out. It said that it was frozen for a while. But anyway, um, thank goodness it's it's fixed now. But anyway, um, I think that, uh, the idea of behind it, and I'm not sure where I got caught off there, but um, the idea of this book is really to look at the different types of hunger that underly our eating behavior. So there's the physical hunger which is called homeostatic hunger and then there's the emotional hunger which is the uh sort of called hideonic hunger and then the third one is called conditioned hunger which is the sort of social hunger and

those are really important because they have different toolkits that you need to use to fix them. You can't just tell people to eat fewer calories because that doesn't impact the emotional side. Like if you're eating for comfort, how does the advice to eat less help? it doesn't deal with the emotions. So that's uh sort of um what this book is about and as I said I kept it very practical. The other thing is that if you pre-order you can go to my website which is drf fun d o c t o r drung uh. com and there's a number of bonuses for people who pre-order. uh you just have to show the proof of purchase uh and register on the website and there's a master class that we're doing in March the middle of March um to go over a lot of the concepts and how to apply the concepts to your life and also and normally these uh are you know sell forund about $499 each. So, with every book, we're actually doing a master class free. So, it's a good deal to pre-order it so you can get the bonuses if you are going to look at it. So, let me see if I can take some uh some questions here. So, thanks uh so much uh for for coming here and like I said, if you do get a chance um you know uh do have a look at the book. So, a question here summarize the main contribution of book. Like I said, it's really discussing what is causing hunger because if you don't understand why you're hungry, you're not going to be able to eat less. So, if you simply eat less but keep the same foods and don't, you know, talk about hunger, what's going to happen? Well, you eat less, you're more hungry. Well, now you're fighting with yourself, right? Hunger is going to go up. Well, where you're going to eat less and you're going to fight yourself. What happens though if you lower the hunger? Well, the calories also comes down. You're going to eat less, but naturally, but now you're not fighting with yourself. And that's going to be a lot more successful than you trying to just sort of white knuckle it. And this is the thing is that if you just white knuckle it, like nobody gives you advice of how to deal with hunger or even think about what the different types of hunger are and why not like that's the underlying cause of it. So, this is what the book is trying to contribute. And like I said, I've read a lot of books on weight loss and so on and it's virtually never discussed. So that's why I think this is actually a very exciting book. That's why this is the first book I've written in about uh six years. Um it says a question here about if I have my gallbladder removed, is there any restrictions on fasting? Generally, no. So the gallbladder produces bile acids or stores bile acids to be released when you're digesting fats. So if you don't just isn't stored in the gallbladder, just comes from the um bile system. But if you're not eating, it's not it's sort of a moot point. So you can certainly do that. Uh there's no restrictions. Uh question here from um smart fool GB. Uh the diabetes code I saved my life. Thank you so much. I think it's actually the diabetes code is about how to reverse diabetes which can be very uh very important. Uh let's see another question here. I have liver transplant. Can I still get autophagy even though I have a suppressed immune system? Yes. And the answer is this. The immune system and um doesn't have much to do with autophagy. Autophagy is mostly based on uh protein. So amino acids turn off autophagy. So the way autophagy works is that if you don't eat or if you don't get nutrients and specifically protein, um what happens is that your body senses that less protein is coming in and so then your body starts to break down some of the sort of uh cellular parts. And it sounds like a bad thing, but it's actually a good thing because if you think about the process of rejuvenation, you have to break down first. Like just like, you know, if you want to, you know, renovate your kitchen, the first thing you do is throw out all the old stuff, right? Then you put in new stuff. And that's why autophagy is very important in the process of cellular regeneration, but it doesn't really depend on the immune system for that. Um, let's see. Question here. Should we try to keep our blood sugar in the double digits all the time and avoid foods, even natural foods like sweet potato and dates for example? Um, so that's a great question and um, you know, the the thing is that your blood sugars will naturally go up, but how much they go up and how quickly they go up are important aspects. So you can look at a an index such as the glycemic index

which is basically a average of how much your blood sugar goes up with specific types of food. And you'll see that the refined carbohydrates cause a much higher spike. Uh so therefore their glycemic index is much higher. So sweet potatoes, dates, they tend to be on the lower side because they're natural foods. They're absorbed much slower. So you're not getting the spike. So, even though it's all carbohydrates, how they're processed still makes a difference. And you don't always have to keep it low. Like, if you have a few spikes here and there, it's not a bad thing. It's it's uh but having it high all the time. And the super high spike can be a very big issue. So, [snorts] you know, the whole the whole idea is to eat natural foods. That's actually the number sort of one rule in the hunger code is avoid ultrarocessed foods because they really can cause a lot of issues uh there. Um can I water fast without the gallbladder? Yes. Um question here about osteoporosis. My doctor says fasting is not good for me. Is there a way to fast and build bones? In fact, that's also a very good question. Um, and there's no evidence that fasting actually breaks down bones. If you think about it, people tend to conflate two different things, which is muscle or bone uh strength and eating. So, you don't build muscle by eating. Okay? So, people say, "Oh, you got to eat protein, got to eat protein to build muscle. " Eating protein doesn't build muscle like exercise builds muscle. It's only in the situation where you're eating so little protein that your body can't build muscle that it becomes an issue. And for most people they're eating more than enough protein because uh you know if you look at the world protein has gone a lot cheaper. Um meat and so on used to be very dear. So people would eat very little, but now we have, you know, quarter pounders, half pounders, there's lots of protein sort of everywhere we look. So you don't have to worry so much that you're not getting enough uh protein. Uh same thing with building bone. We believed for years that you would you should take calcium to build your bones. Turns out the bones are not any stronger when you take calcium. There's just more calcium sitting on that bone. But the bone itself, the structure was not any stronger. So therefore there was no deduct reduction in osteoporotic fractures with taking calcium. Fasting you know is if is about eating building bone strength building muscle strength is about stress. So if you stress the muscle through exercise lift heavy things then you're going to build stronger muscles. If you put stress on the bone it's going to respond by building stronger bone. That's the only way to get stronger bones or stronger muscles. Like I'd love it if I could just eat and build strong bones and, you know, look like Arnold Schwarzenegger. That ain't going to happen. You really have to exercise. So don't confuse the two things because I don't even know why people talk about so much. Uh the other thing that you know obviously affects you know bone strength, muscle strength is the hormones, but those are harder to affect. The one thing that can be interesting is for growth hormone because growth hormone can increase bone strength and fasting actually improves that. So when you do longer fast particularly when you're getting out into the multi-day fast then growth hormone can go up substantially and that may actually improve osteoporosis. So it's not necessarily true that fasting is bad for your bones. In fact I think it has almost no effect. But fasting, especially if you're doing it longer and uh more intentionally by loading the bones with, you know, by doing ex uh weightbearing exercises, I think it actually can improve um bone strength quite a bit. So, but certainly a good question and thanks for everybody who's written here, a few people who have talked about uh all this um you know, how the books have changed their life. The obesity code, the hunger code is actually a followup to the obesity code. So it is uh sort of takes off where it is. Both books stand alone on their own but I think it makes more sense when you take them together. But you can read either one first or second. One is about the hormones. So the obesity code was really about uh sort of taking down this uh idea that everything is about calories and talking about the hormones. This one still talks about the hormones in the homeostatic hunger, but the emotional hunger, which is the hydonic hunger, and the social conditioned hunger actually are not just hormonal. There's actually a lot to it. And you know, it takes from different areas such as behavioral

psychology as well as other areas uh you know, such as addiction medicine and so on. So, it's a complex topic and I think that this is the thing that always bothers me about the people who say it's all calories, calories, calories. Well, what about all these other important contributions, right? And the whole idea that it's just about calories is to me very superficial and simplistic. I mean, look, how can the advice to lose weight for every single person, for every single thing that causes obesity just be eat fewer calories, right? So, what if your problem is that you're not getting enough sleep? Well, your solution is eat fewer calories. Like, shouldn't your solution be get better sleep? Or what if your problem is emotional eating? Your problem your solution is eat fewer calories. Shouldn't your solution be deal with the emotions that are causing the overeating? Like the whole I could go on and on. If the problem is that you have um you know distracted eating like every time you go to sit in front of the TV, you eat, right? It's a bad habit. Isn't your solution change your habit, not eat fewer calories? Like the whole calorie thing is like to the man with a hammer, every problem is a nail, right? It's like as if saying that, oh hey, you know, you only need one tool for your house. You just need a plunger, right? It's like, so you're going to fix your shelf with your plunger. Like, are you insane? And that's the calories argument, right? It's like, we can fix every single problem with that, right? And it's so superficial. It's so stupid this whole calorie argument anyway because it's really like you know like if you have an alcoholic and say you say alcoholism equals alcohol in minus alcohol out. So the solution is drink less alcohol. It's you think that's good advice? Like what if somebody is addicted? Don't you have to deal with the addiction not just tell them to eat fewer calories? It doesn't make any sense. So the same thing with calories. We know that calories in is greater than calories out. The solution is not just to say eat less calories. The solution is say why is the calories in greater than the calories out. You have to understand the why of the whole question. Because if question, you know, calories in is greater than calories out because you know I'm under a lot of stress. Yes. then you need to deal with the stress and that's a totally different thing. You need to deal with stress. Maybe you need to do meditation. step away from your job a little bit more. Maybe you need to, you know, get counseling. Whatever it is, it's not just eat less calories. And that's really the the idea behind this book. Um the question about uh from uh Jackie Gatso here. When we lose weight successfully by eating low carb and unprocessed foods and reduce insulin, how do we get our lower weight back? And this is the idea of the body fat thermostat, which you know is actually part of the hunger code, which is that your body actually um gains and loses weight based on a thermostat. And a thermostat is like your room thermostat, for example. It maintains a steady level. If it's too hot in the room, then it turns on the air conditioning. If it's too cold in the room, it's going to turn on the heat. And the body fat thermostat means that your body sets a certain level of body fat that it wants to be. And everybody sort of knows this, right? There's a natural weight for everybody. Some people are naturally very, very skinny and heavy, right? They're born and they're heavy at like one years old. Well, that's because their thermostat is set at that higher or lower level within reason. So, if you go into a room and it's really hot, you don't say, "Hey, let's see the sources of heat in minus heat out. " You say, "Why is the thermostat so high? " Right? So, if your body weight is too high, you have to say, "Why is this why is the body defending a weight that is set so high? " And it's because of the hormones. So, some hormones are going to push the thermostat up and down. So, what are those hormones? Well, we know insulin, for example, is going to push it up. Cortisol How do we know? Well, you can simply give people insulin and they'll gain weight. And it doesn't matter who you are, how much willpower you have, how much you worry about diet, you will gain weight. If you give people cortisol, this is a drug called prennazone, they'll gain weight. Now on the other side, you can make people lose weight. You can push that thermostat down. How? With GLP-1, for example. That's what Ompic does. You use you you push on the hormone GLP1

and hunger goes down but weight goes down. You can push on the sympathetic nervous system. So if you have people who smoke, what does smoking do to weight? They lose weight, right? It has nothing to do with willpower. It's because it increases sympathetic the sympathetic nervous system which pushes that thermostat down. Same thing with fenfen which was an old weight loss drug use sympathetic nervous system. Same thing with amphetamines which were prescribed heavily in the 1960s for weight loss. If you read people who have talked about amphetamines, they said they would take amphetamines and their appetite would just die. That's because it's pushing that thermostat down which is going to turn the hunger down. Right? So that's the idea of the this body fat thermostat. So you really have to maintain that lower insulin diet, which is not necessarily the same as a low carbohydrate diet. And the whole point is that if you eat natural foods, you're going to have a lower insulin levels because it's not about the it's not necessarily about the number of carbohydrates. It's about the hormones. and how quickly you absorb those uh those carbohydrates plays a role in determining how high or low that insulin level goes. And that's what pushes this thermostat up and down. That's why when you simply focus on calories without understanding the hormones behind it, it's not going to work because you're not adjusting that thermostat up or down. So you know just just make sure that you do um do that. Um let's see a question of here from Jazz story. Any tips on being on metformin and fasting trying to be careful of low blood sugar? Um yeah absolutely. So, so there are certain drugs that you really have to be careful of if you're fasting and those are for the most part insulin and also drugs that stimulate insulin uh like sonno uras. However, any drug that affects blood sugar such as metformin, ompic, SGLT 2s, um both they sometimes cause problems with low blood sugars because of course when you're fasting your blood sugar is going to go low, which is good. If you're fasting and your sugars go low um and you're on metformin uh for diabetes, that's that's good because you're trying to get your sugars low. That's one of the treatments it means you're overmedicated. So you can certainly get low blood sugars with metformin, but it's less common than some of these other drugs such as insulin and sulfanura. So always check with your doctor uh how to do that uh because they're going to give you advice. A lot of times it's about monitoring uh and adjusting. Um let's see question here from Sap the Bees. fasting protocol postsurgery to optimize recovery. That's a good question. Um you know first of all the fasting does increase growth hormone. So um but on the other hand you know you it depends on the type of surgery. uh you know typically I would use the sort of 16 to 24 hours immediately post-operatively just because uh you know you don't want to have too much after the surgery because there's always problems with GI uh issues, nausea, vomiting, especially if you're on other uh like pain medicines that can cause those sort of problems. If you're trying to optimize sort of autophagy, you want to get into that sort of uh 24 to 30 hour window. And then if and then once in a while, if you really want to try and boost the growth hormone, you can try uh longer fast, that is multi-day fast. Uh with multi-day fasts, it's not necessary to be as strict because you're going longer. And so a lot of times uh a lot of protocols now use these sort of uh longer fasts but still allow some calories during that. So you might do sort of like 500 calories uh a day but do it for like three or four or five days. So it's not technically a fast but it is quite a bit lower calories. The [snorts] reason I've sort of changed what I say about this is because a lot of the research coming out shows that you get most of the benefits even when you're at you know 500 800 calories or so on. There's uh two protocols. The 5 to2 diet by Dr. Michael Mosley which has been studied and so the 5 to2 diet was five days eating normally and two days of eating 500 calories per day. So they're not technically fasting. you could eat three meals a day, just 500 calories, right, which is very little. Um, but again, shows really good benefits. And then also a company that does the fasting

mimicking diet, again, put a lot of research into their protocols and they do a fiveday um protocol with 500 to 800 calories. It's actually they provide the food. So, it's based on their specific foods. But again, indicating that hey, if you're going to go longer, you can do uh these fasting protocols that still have a lot of benefit. Once you start getting out longer, you can start seeing the growth hormone go up. So, I try to get uh both uh types of longer and shorter fasts because um you know because of that. Uh also a question here from Santa Amir. How to lose weight while taking antiscychotics? um that's a problem because the antiscychotics can actually cause weight gain. It's a well-known uh side effect and again it it speaks to the fact that it's not just the calories, it's the hormones. Um so the antiscychotics um can affect the reward circuits in the brain which affects the hydonic hunger which is why some people do get a lot of weight gain with it. See, here's the thing. Um, if the problem is the antiscychotic, the antiscychotic is causing the weight gain, then really the only solution is to do something about or change the antiscychotic that you're using, right? That's logical. You can't just say eat fewer calories. You can, but it's not going to be as effective because you're talking about two sort of different things completely because you have on the one side the antiscychotic, which is causing weight gain, then you're trying to reduce calories. Well, what are you doing about the antiscychotic? Right? And that's what I mean. It's a complex topic because you can try the fasting, other thing, but if ultimately the cause of the problem is the antiscychotic, then you can try different ones, right? If the weight gain is a problem, and there's certain antiscychotics that are more prone to causing weight gain, but there's a lot of different ones these days, then you have to talk to your psychologist. Can you use a different one because it's causing a lot of side effects? And sometimes uh people are able to to switch to a different one. So you know keep that in mind. So yeah. So thanks very much. Um let's see a question here. Can I fast 36 to 72 hours with only water and pink and salt? And absolutely you can. Um is it necessary to? Not necessarily. You can lose weight lots of different ways, but 36 to 72 hours uh with only water. So if you think about what your body needs, so water, obviously it needs, salt, it needs, okay? So you can't survive too long. So you've got those covered. In terms of calories, how much calories do you need for 72 hours, which is sort of like uh 3 days? Well, your body burns about um 1,800 2,000 calories a day. Uh, a pound of body fat is about 3,500 calories. So, you're only talking about a pound and a half of body fat. So, most people, if they're sort of normal weight, not overweight particularly, is somewhere around say 25% uh body fat. And that's just an average. It's a little lower in men, a little higher in women. So, if you're 200 lb and 25% of that is body fat, you're talking about 50 pounds of um of uh body fat, of which to do a 72-hour fast, you only need, you know, sort of um a pound and a half. So, therefore, you can see that our bodies actually can do very well fasting those longer period of time, you know, wherever you like. Um, [snorts] question here from Joseph Lopez. Thank you so much. Uh, what's the best way to make sure my kidneys stay healthy? Um, the two things that cause the most kidney disease is high blood pressure and type two diabetes. They used to be around 5050 [snorts] and uh now it's really skewed towards uh type two diabetes. So when I started training, it was sort of 50-50 between high blood pressure and type two diabetes. High blood pressure is uh much better treated these days. So high blood pressure there's, you know, we monitor it better. We look for it better. It used to be called the silent killer. So high blood pressure was called the silent killer because um you wouldn't know that you had high blood pressure and then you'd have like a stroke or a heart attack. So that's why it's called the silent killer. These days, of course, we almost never pick it up like that. We almost always pick it up because people check their uh blood pressure in the you know, whether it's at the pharmacy or at home or whatever. And also the number of drugs that we use for it are that and you know

lots of people get high blood pressure. We actually don't know what causes it. It's not just dietary. I mean I treat a lot of high blood pressure in my office practice. I have like 25 year olds who are so healthy and their blood pressures are still high right so it's not just that you know some pe you know there is a link so if you have uh if you're metabolically unhealthy then sometimes it can uh cause high blood pressure but on the other hand a lot of people have high blood pressure and have no problem like it runs in my family for example you know and I don't know why but that's sort of the mysteries but so you have to check it so make sure you check your blood pressure routinely and make sure it's in target. Then type two diabetes obviously is the other major cause of uh kidney disease. So with that being known, the most important things is make sure you get your blood pressure checked, sugars checked, make sure you're eating, you know, the low carbohydrate diets and you know the low insulin diets and so on. So you know th that's a great question. Thank you. Uh question here also about anxiety medicines and diabetes, how to control sugars. So anxiety medications, I'm not really sure which ones you're referring to. I mean there's uh anxolytics which are things like laorazzipam and so on, but those don't tend to affect the blood sugars uh very much. um you know there are certain um medications used uh so anti-depressants are used in um so Prozac and those sort of um zoloft those are used for anxiety disorders and some of those uh are associated with weight gain. They tend not to have a lot of weight gain uh not a lot of diabetes. So that's something to keep in mind. Um the other one of course with diabetes that people worry about is statins. So statins do cause a rise in that and uh recently there's a very interesting article about uh statins and how they really lower GLP1. So GLP1 of course is where ompic works on butic pushes GLP-1 up right so if you're lowering it with the sten that might not be such a good thing in terms of appetite weight gain and diabetes. So uh with antiscychotics which are also sometimes used excuse me for anxiety we talked about antiscychotics again well-known side effect is weight gain uh and again probably affects the mental system. So that's why I talk about um is that it's just not just the hormones but also the neurotransmitters. There's clearly an effect of this hideonic hunger which I talk about um and so on. So thanks uh so much uh for your question. Uh let me see if there's uh some other questions here. Why does it take so long for glucose to come down when I am fasting? That's a great question. You I would refer you to some of my other YouTube videos about what happens to glucose when fasting. The blood glucose can go up during fasting. And you might say, "Oh, why would it go up, right? I thought it usually goes down. " In many cases it does go down. But if your blood glucose goes up during fasting then you can ask a question where is it coming from? What's coming from your own body? Right? Your body is releasing the stored glucose. And that's because of the hormones again. So when you don't eat, when you fast, insulin is going to go down, but other hormones such as sympathetic tone are going to go up and growth hormone. And those are counter regulatory hormones because they're telling your body to release the glucose. And this is because your body says, "Hey, there's no glucose coming in. I need to release some from stores. " So therefore, you're releasing it. If you store too much glucose, you might release too much and your blood glucose may go up. So you may find that the blood glucose takes time. It means that your body has probably stored a little bit uh too much uh to that uh question here about the yeah the antiscychotics and blocking dopamine. So dopamine is a big effect in terms of hydonic hunger that I go over in the hunger code. Um so yeah that's where the antiscychotics anti-depressants uh really uh work uh their pro cause the problems uh with that um sorry let me see if how to best what are any calories allowed during fasting. This is from Mon'nique. Is it true that up to f 50 calories will not kick you out of fasting? [snorts] So this is um interesting question. So how many calories can you take during fasting? So if you're eating 50 100 calories, so it's again technic there's a difference between technically and you know practical. So technically yes that's not fasting right? But on the other hand if you're taking a little

bone broth or something is it going to cause problems? Are you going to have less benefits? Do you have to start over? No, because again the point of fasting is to move your insulin levels down. As you down, your body um goes from storing calories to releasing calories, right? Because insulin is that signal, right? When you eat, insulin goes up, your body gets the signal to store calories, right? Because you're eating. If insulin goes down when you're not eating, it gets the signal to release calories, right? So if you're trying to lose weight, you need to release those calories. And insulin is a big issue. So if your insulin's coming down down and you take a little bone broth or something and then it pops back up, it'll come back down in like 10 minutes, right? So it's not a big deal, right? But it may make it a lot easier. And that's why we often use bone broth and so on. And just a note on that, you know, you should check out uh the bone broth I use right exclusively now is called era. A ee I r a. It's a powdered bone broth. And so I used to make a lot of bone broth and it's a bit of a it takes like 24 hours. I had to buy it and then I'd have to simmer it for like 15 hours. Then I'd have to put in the fridge and then take off the fat because I didn't like the taste of it and then heat it up. But it's like a two-day process. I couldn't I would have to plan two days ahead. [snorts] So it was fine. It was great. But um it was a bit cumbersome. [gasps] So now with ERA, I helped to develop this and it was uh something that uh is makes it easy. So basically it's powdered. So they've done all the simmering and they've basically taken out the fat and then dehydrated it. So it's a powder now. You can take it wherever you go and basically you take a scoop of it. You mix it up in some water and then if you want to add and then there's only one ingredient in this Arab bone broth. It's just chicken bones. So there's nothing else, not even salt. So you can add the salt, you can simmer some vegetables if you want. You can flavor it however you want. Like I use miso sometimes with it too. So it just makes it way easier. It takes all the work out of the bone broth, but you can also take it with you and stuff. It's not that expensive. So you can check that out. Era Ae I r a is the name. It was developed uh by myself uh with myself uh and the company to sort of make it easy for you. So bone broth. So but it doesn't kick you out of fasting. And then the other thing as I mentioned before if you're even if you're taking a bit of vegetables and stuff during a fast again technically it's not a fast but you can maintain almost all the benefits and as I said some of the data uh in the fasting mimicking diet which is allows up to 500 800 calories a day shows that hey there's great effects not just on the diabetes but also on the immune system on cancer proliferation and all kinds of benefits. I think they have like 20 25 uh studies cardiovascular health. So the the fasting is just sort of this thing that you do, but there's variations of fasting that are still going to have a lot of benefits. And if you take a little bit of, you know, whether it's bone broth or whether it's 500 calories of vegetables or something like during your broth, if it makes it easier, then that's a win because you're getting like 80% of the benefits, but it's only 50% as difficult or something. then you can keep doing it, right? Like you can be a purist and just say water only, right? But it's like that's not going to work for everybody. Like you got to find what works for you. So for some people it's going to be a lot better to do one of these fasting variations. And if it works for you, hey, it doesn't matter what other people do, right? So if so again, taking a few calories, it's not a problem. There's so many variations that can still be uh very useful for uh for health. Um question here from Angelica. Can I fast if I had the gastric sleeve? And absolutely. So there's no problem with fasting. The gastric sleeve basically cuts out part of the stomach so that you don't eat as much. So fasting doesn't affect it either way. [snorts] Uh question here, whey protein supplements during fasting. Um I generally stay away from that whey protein. I'm not 100% sure that processed protein powders are as good as uh natural proteins like if you're eating seafood or meat or whatever. Um, and so the data is very sketchy. Uh, there's not a lot of data, so you know, things could change certainly, but what they show is that protein powders, uh, because they're ultrarocessed, um, you really have to study them to make sure they have the same benefits as protein, like eating liver or something like that, right? And it does show that

you can affect some of the hormonal system, but on the other hand, it doesn't show that it helps with weight loss in any way. So remember that whey protein is actually whey is what's left over from cheese making. So right, you know, when you're separating the cream, you get curds and whey. You take the curds and make the cheese. The whey used to be thrown in the garbage, right? But it's very high protein. So people took this garbage and decided that they would make whey powder and sell it as a supplement because it's protein and then stick it in everything so that uh you know you could call it a high protein coffee or whatever that right and it's like you know to me it's like unless you show me that the the benefits are there I don't really know that these things work the same. Um, to me it's just a, you know, another ultrarocessed food. And I would be cautious about whey powder specifically. Same with creatine. Everybody thinks that creatine, you know, you're getting beef [snorts] or steak and then you're getting the creatine. In reality, it's made in a chemist lab. Like you can make creatine with two different there's you take two reagents and then you mix them together and it's creatine, right? And it's like is that as good for you as eating meat or whatever? No, I don't know and I don't I'm not sure. Uh question here from under oath 109. Thank you. If fat does not stimulate insulin secretion or minimally, how does it get stored as subcutaneous fat? And it's fat basically when you eat it goes basically directly into your fat cells. So the whole issue is that if you think about how it's digested when you eat fat, it goes into your stomach into the intestines, gets absorbed, goes through the kyomicrons which goes through the lymphatic system. So it doesn't go through your liver and that's why it doesn't stimulate insulin. Um and then it goes and then in the bloodstream it's a kyomicron. It goes from the lymphatic system. So that the lymphatic system is a drainage system. Kyomicrons are fat laden particles. So it goes into the lymphatic system which then empties into the bloodstream. As it goes through the bloodstream, it gets taken out by fat cells. So the adiposytes, the fat cells pull out the fat and the triglycerides. So basically the the fat that you eat will go into your uh subcutaneous fat stores, but it does not go to the liver. Because when you're talking about metabolic health, there's really two types of fat that you worry about. There's the subcutaneous fat and then what you worry about is the visceral fat which is the fat that's like in the liver and so on. Because that fat never went to the liver you don't get the fatty liver. The big problem with glucose and so on is that when you have excessive glucose, it goes to the liver and then when the liver has excess, it turns it into fat in a process called denovo lipogenesis. that stores extra fat in the liver and then the denovo lipogenesis um it when you have too much fat it actually exports the fat out of the liver and it does it through a process through again uh VLDLDL or very low density lipoprotein which is triglycerides right so if you're eating a lot of glucose as opposed to fat you're you got you're getting the fatty liver but then you're getting the high triglycerid ides because your liver is trying to get rid of the fat. So it pushes this VLDLDL out and which lowers the HDL, right? And those are very dangerous markers of metabolic health. So the glucose and the fat are are created differently. So insulin isn't it does tell your body to store fat, but if you eat fat, it doesn't stimulate insulin because it gets directly stored in. That's why, you know, in the early days of keto, there's all these people talking about fat bombs. You it's like a free food. You just eat fat. No. Well, you still have to burn it off, right? You don't want to eat, you know, too much. Like, you really want to cut down the carbohydrates and eat the natural amount of fat. Um, so that is something just to uh consider, but thanks for your question from Food Legends. How to safely go on a 21-day or 40-day water fast? That's quite a stretch uh for water fasting. Um the longer you go, you know, the more you have to worry about other things like refeeding syndromes. Refeeding syndromes um we don't see much anymore because it tends to be only in people who are very severely malnourished. A 21-day fuzz, I mean you might want to go to a specialized center like the Binger Center or True North in California. They they where they have people who do this. Now the Binger

Clinic in Germany of course is not a water only fast. And the problem with water only of course is that you're getting zero nutrients. So it's very stressful on the body and that's why a lot of protocols. So in the early days of fasting sort of 2015 2016 we focused a lot on the intermittent fasting which is shorter. The longer ones people now focus on you know going four or five days. They're not true fasts like the five to two and the fasting mimicking. They're not actually true fast. So, you know, I would make sure you get monitored closely and make sure that you're not feeling unwell because there are all a lot of issues, especially electrolyte issues and stuff. If you're doing a water fast, like you're getting very little sodium as well. So, if you're thinking about electrolytes, sodium, potassium, magnesium, for example, you're not getting any of those. Whereas, if you're doing one of these modified fasts, you can still get uh things like [clears throat] uh salt, because if you use bone broth, for example, you can put some nice salt in it, whereas it's less likely you're going to put salt in water. So, that's just something to uh consider. [snorts] Um, if you want to do it, of course, like I said, I would probably think about talking to one of these centers that has done a lot of it or being monitored fairly closely uh with the idea to to get back off if you need to. A question here from Gory tries PCOS and hypothyroidism. Um, you know, PCOS um is very interesting. Um if they said can't eat meat only eggs don't want to take hormones. So PCOS is actually a disease of hyperinsulinemia. I did uh write a book about PCOS. Um [gasps] and a lot of the symptoms are actually due to hyperinsulinemia. So um there are two things of course like you don't have but you really just want to cut down some of the carbohydrates and then you want to fasting as a way to lower that insulin. So if the problem is too much insulin which is hyperinsulinemia then you have to think um you know make sure you ma come down on the insulin another method whether you uh you do that or not. Um question here I was able to fast at one time but I struggle a lot now. Um that's a good question and I think it speaks to some of the other issues uh in terms of what causes hunger because of course if there was no hunger we could all fast right anybody could fast. So you know it's not just the hormones that are effective because if just the hormones people can fast. Hunger actually goes down during fasting but there's a whole emotional side. There's this whole hideonic hunger that really limits people. And I'll tell you myself, I've done longer fasts, like five day fasts. What gets you is never what gets me is never the physical hunger. I can deal with it. Not I mean it doesn't bother me much. Like I'm hungry, my stomach growls, and then it passes. I know that. And it's never that. It's always the hedonic hunger, which is that pleasure of eating. The hey, that looks really good. I really I can eat that, right? Because I taste good. I haven't had that in a long time. That's what really um that's what really is the problem uh with it is that so if you're fasting a while then you have to start thinking about these other issues such as the social side of things and also the um the hydonic uh hunger. So that's where you know you have to use other things because instead of food is there another way you can sort of reward yourself. Yes. You can get together with a friend, you can give your get a massage, go for you know a run, whatever it is, right? So there's different ways and that's where you have to sort of say what's the problem here? Is it the social issues? Is it because it's hard to find the time to fast? Absolutely. It could be a very big problem. [snorts] Um question here uh from Maryanne. Will lucoplacia on gums go away with autophagy? Um I'm not really sure. Um there's no data on that. Um so I don't have any experience. It's possible. Uh but lucoplacia which is a very you know specialized condition I just don't have enough uh knowledge of. So, um, you may have to experiment a little bit. If it works for you, then great. No problem. You know, if it doesn't work for you, then I wouldn't do it. But there's no not a lot of data on it. So, I couldn't tell you, you know, definitively. Um

let's see. I'll try and take a few more uh questions here. What throws you out of autophagy when fasting? And that's a good question. It's protein. So protein is the big thing that really reduces autophagy. So if you are trying to get into autophagy, then you may want to do a water fast because that's really the only that that's what really what kicks you out of autophagy. And the thing is that the um even if you're taking a little bone broth, so if you're trying to get into autophagy, you want to aim for that sort of 20 to 30 hour window, you might want to do a water fast because that's what's going to kick you out is the autophagy and so on. All right, thanks for joining me here. I'll try and take uh one more question here and um let's see. Can I fast as a lad type 1 diabetic on basil insulin? Um again you need to check uh what you know with your doctor because there's lots it's a wide range. So lad is latent uh autoimmune disease in adults and um it's like a type 1 diabetes and you can still manage it with fasting because if you don't so people are still producing insulin just not enough. So if you don't eat a lot like with fasting or with low carbohydrate diets, well then your body which isn't producing sufficient insulin is still able to produce that lowered amount. So you can still work but it depends on the level because some people get past a certain level and then uh are not able to anymore. So thanks for joining me in this live stream. again. Uh if you do get a chance to, you know, my book uh comes out next week and uh like I said, do have a chance to take a look at it or uh pre-order. Pre-orders are very important for me uh because they make sure that everybody gets access to it when it's released. And then there's also some nice bonuses uh for the pre-order. So just go to my website, Dr. Jason Fun, D O C T O R. Dr. Jason Fun. The other one gets you into some porn site or something. I tried to get that website, but it was taken already by the time I tried to get it. Um, so if you go to my website, Dr. Jason Fun, uh, there are some nice bonuses, including a master class with pre-orders. So, you might as well take advantage of that if you can. Thanks, everybody.