“God Loves You.”
This episode is all about the different hacks you can use to accelerate weight loss.
Dr. David Jockers is a doctor of natural medicine and runs one of the most popular natural health websites in DrJockers.com which has received over 1 million monthly visitors and his work has been seen on popular media such as the Dr. Oz show and Hallmark Home and Family.
Dr. Jockers is the author of the best-selling book “The Keto Metabolic Breakthrough” by Victory Belt publishing and “The Fasting Transformation.” He is a world-renowned expert in the area of ketosis, fasting, inflammation, and functional nutrition. He is also the host of the popular Dr. Jockers Functional Nutrition podcast.
Dr. Jockers lives in Canton, Georgia with his wife Angel and his twin boys David & Joshua, and his daughter Joyful.
In this podcast, Nutrients Needed To Accelerate Weight Loss, we cover:
- What it means to be metabolically fit
- Tips to start your metabolic fitness journey and how to stimulate fat loss
- The brain: the most important organ for fat burning and weight loss
- Tried and true ways to achieve liver wellness
What Is Metabolic Fitness?
It is often shocking to people that only 12% of Americans are metabolically fit. Metabolic fitness can also be thought of as metabolic flexibility, which is the ability to burn sugar and fat for fuel effectively and efficiently. When exercising, you need to be good at burning sugar for fuel, but when at rest, you should be burning fat for fuel. Most people are stuck in the sugar-burning mode because they have high levels of insulin in their blood. So you could be eating and exercising right, but if your insulin is elevated, you’re not going to burn fat effectively.
Starting Points For Metabolic Fitness
The first step to metabolic fitness is getting your sugar under control. That can be done with intermittent fasting or time-restricted feeding. Only eating three meals a day in a 10-hour eating window is a great, easy way to start. Another great starting point is hydrating well. Making sure to hydrate between meals and when you first wake up in the morning will really suppress hunger. Eating mineral-rich foods with a quality salt are also extremely important. These steps are going to suppress the insulin and get you to a place where you are much more metabolically flexible and able to accelerate weight loss.
Your Most Important Fat Burning Tool: Your Brain
Your brain controls everything in your body. So ultimately, if your brain is communicating well to your adrenal glands, pancreas, liver, and stomach, and your stomach is producing enough digestive enzymes, you’re going to have a lot less stress in the body. This also means a lot less inflammation in the system. Neuroinflammation affects regions like the hypothalamus and the pituitary gland that have to do with melatonin release. If you are craving food a few hours after a meal, that is a sign of neuroinflammation because your hypothalamus is not really responding to the environment that it should be in. That will cause more emotional eating habits, poor fat burning, poor sleep, and a vicious cycle.
Getting Your Liver on Track
Your liver is necessary for getting rid of toxins in your body. Often there is a lot of emphasis on phases one and two of liver detoxification, but phase three, where we eliminate toxins through bile production and move it out through our stool, is also essential. Obviously, getting your diet on track is extremely important for liver health and bile production, but there are other things that we can do as well. Deep breathing is really helpful, as well as herbal tea or warm lemon water. Drinking warm beverages stimulates your vagus nerve, which is the largest nerve in your body. It travels from your brain down to your heart, lungs, and digestive system. This stimulates muscle contractions in your intestines which helps move things out.
Dr. Mindy
I really want to, like I mentioned prior, you know, at the beginning of this conversation, I really wanted to jump into the statistic that became very popular last year or it was brought to everybody’s attention, which is that only 12% of Americans are metabolically fit. To help help us understand how my listeners understand what metabolic fitness is, and why only 12% of us metabolically fit. Yes. So
Dr. Jockers
you know, 12% are metabolically fit. And so when we look at metabolic fitness, I always think about metabolic flexibility, which is really the ability to burn sugar and fat for fuel effectively, and efficiently and appropriately. So, you know, when I’m in a state where I’m exercising at a high intensity, I really need to be good at Burning sugar for fuel and producing energy without oxygen, but when I’m at rest, I need to be really good at burning fat for fuel and conserving burning sugar. And most people out there are stuck in sugar burning mode, they’re really bad fat burners because they have high levels of insulin in their blood. And insulin is this amazing hormone that, you know, its job is to take sugar out of the bloodstream and put it into the cells high blood sugar is toxic and damage is the endothelial lining of our blood vessels, right? It increases your look at somebody with uncontrolled diabetes, and what do they get? They typically die from heart disease or kidney failure. Because the high blood sugars like shrapnel going through the blood vessels damages endothelial lining damages the kidneys, damages of blood vessels around the nerves, so they end up developing peripheral neuropathy optic neuritis. So high blood sugar is really toxic for the body. So insulin helps keep sugar in check. But as long as insulin is elevated in the bloodstream, and everybody has a certain threshold, when it’s above that threshold, you’re not going to burn fat for fuel. So you could be on a low calorie diet, you could be exercising, trying to do healthy things. But if insulin is elevated, you’re not going to effectively burn fat, you’re going to be metabolically inflexible. So we need bouts of time where we have low insulin. That’s really what I love about low carb nutrition plans. What I love about intermittent fasting, obviously, you really reduce that that insulin at regular exercise, good stress management sleep, right? All those those lifestyle principles that we teach are critical for going through bouts of low insulin, so we can burn fat for fuel. And that’s really the biggest issue in our societies, we need to teach people how to turn their bodies into fat burning machines. Now, you can have an issue where you’re not good at Burning sugar, but that’s much more rare, right? And that can be from long term. You know, ketosis being in ketosis for a very long time, you can get to the point where you’re just not very effective at Burning sugar, or breaking down glycogen. And then you’ll notice fatigue, when you’re exercising at times. Things like that. But that’s that’s rare. You know, we’re typically looking at issues with insulin resistance and trouble burning fat for fuel. Yeah, and,
Dr. Mindy
and it seems so obvious when we explain it right? It’s just, it seems so clear, yet to date it right now, or worse, but we’re speaking, somebody is going into their doctor’s office, the explaining all their symptoms, and their doctor saying your BMI is too high, and you need to lose weight. And that is the prescription and they walk out. And the doctor never explained blood sugar. The doctor never explained what you just said about insulin, there have been no tools to be able to help that person. And if you combine that with blood pressure being high and cholesterol high, they’re put on medications that could drive them deeper into an insulin resistant state. How do we bridge the gap between the person struggling and the lack of education on the doctor’s part? And how do we move people into a more metabolically healthy place?
Dr. Jockers
Yeah, so true, typically, you know, the person is told you need to eat less and move more. Right and, and in some cases, that does work, but it’s rare. Honestly, most people just get, you know, they actually end up getting to a state of weight loss resistance and weight loss resistance is really based on these hormones, again, insulin, you know, cortisol, different stress hormones, and we have to have more of a hormone balancing lifestyle plan. That’s really where it starts. And so the way that we do that number one is you know, just like I talked about getting sugar under control, so we can do it with intermittent fasting or time restricted feeding. So a great strategy is you know, to start by eating your meals, you know, only eating three meals a day, right? So rather than five or six meals, like most people have been taught snacking and grazing every every few hours, just doing three meals and doing it in like a 10 hour eating window. I think that’s pretty easy for just about everybody can get to do. Yeah, really more of a mindfulness practice. You know, finishing your last meal, for example, at like seven or eight o’clock. And then eating until you know, let’s say eight 910 o’clock the next day is really more mindfulness. And then hydrating well, right, so hydrating well between meals, and when you first wake up in the morning, will naturally suppress the hunger hormone. So you have a hormone called ghrelin that’s released from your stomach. And it’s released when you either don’t have anything in your stomach, or it’s released at times when you’ve conditioned it to like if you’re used to eating a big breakfast. So years ago, I used to eat a big bowl of oatmeal at like 7am. So I’d wake up in the morning 7am come, I would be so hungry. So when I first started doing intermittent fasting, at first, I felt hungry, but I drank water. And I noticed Oh, the hunger went away. And that’s because I distended my stomach, which is what my body was used to, and that suppress ghrelin, I no longer felt hungry, and I was able to go much longer without having to consume food. And so hydrating well between meals is super critical. And also first thing when you wake up, and that really makes it easier to fast and go longer periods of time without food. When you don’t hydrate Well, you actually get a higher release of stress hormone and by hydration, I mean water, but also I mean, good salts too. And yeah, you don’t necessarily have to consume salt on its own like a lot of people do. And they and they feel really good taking some sea salt, putting it on their tongue. And drinking water can can be an amazing hack for energy. It’s actually a natural can’t anti histamine. So for people that have that have like allergies, they’re sneezing, coughing, or even asthma I’ve seen as well. people having trouble breathing, putting some salt on your tongue naturally suppresses histamine and then drinking water after that. So it can be a really powerful hack. However, a good majority of people actually just by consuming in their meals consuming mineral rich, lower carbohydrate foods like grass fed meats, wild caught fish, olives, avocados, sea vegetables, like dole say kelp, things like that things that you know, Americans have no idea unless they go to go eat sushi, right? We’re not going to see it, stuff like that. But you can get like little herb mixes that have kelp in them, for example, and you can just we have
Dr. Mindy
those. We have those in my house. Yeah, exactly. Right.
Dr. Jockers
So the braggs like sea kelp delight and stuff like that, and just put that on. And it’s one of the most mineral rich foods they consume celery, mazing source of minerals, cucumbers, right. So these are really great things that you could be eating on a regular basis that will provide a rich array of minerals, lots of good sodium, and then salt, your food some taste, and use a good quality salt.
Dr. Mindy
I was gonna say, Did you just pick up the woman with the umbrella? What’s her name? or whatever? Yeah, go to that. Or do we, you know,
Dr. Jockers
I would say it’s better than nothing. It’s better than no salt. But, you know, it’s definitely not the best salt. So you want to get something like a Celtic sea salt or a Himalayan sea salt, or Redmond’s Real Salt. Those are my three favorites. Yeah. So all of those are really, really good. So that way you’re getting your sodium and your electrolytes. Now, especially if you do go on a low carb diet, which I know you and I both recommend as kind of a foundation, you are going to have lower insulin. And that’s really important for now turning on fat burning. However, insulin also causes you to retain sodium. So we hear about low sodium diets, and salt and sodium get a really bad rap in our society. And that’s really because people have high insulin. So when you have high insulin, you retain them and you retain water. And when you retain more sodium and more water, you’re gonna end up with higher pressure, higher blood pressure. However, when you go on a low carb diet, or you’re fasting, now your insulin levels go down, now you excrete sodium, right. And so now you actually need to replace that. So taking good salts can be really helpful, and especially as you first start adapting, being very intentional about getting a little bit more salt in your diet. In fact, you know, just counting out like two teaspoons of salt throughout the day that you’re actually putting on your food or putting in your water can be a really great hack for just making sure you’re getting enough. As you get more adapted to more keto adapted more adapted into a healthy lifestyle, low carb diet, you’ll notice that you just don’t need as much or it’s becomes more intuitive. Like when you have salting your foods and eating these kind of mineral rich foods. You’re just getting enough of what you need. But that’s a really, really good hack there. So three meals a day, no more than that. And for many people, you can drop it down to two meals and some people even do great on one meal depending on how insulin works. sent you are how much body fat you have to burn, you can play around with your meals and your eating window, and that’s going to really suppress the insulin, it’s going to get you back into a place where you’re metabolically flexible, energy efficient, and you’re burning fat for fuel. Now, you also want to take into account other lifestyle principles. If you’re not sleeping well, for example, you’re gonna have a lot more cravings throughout the day. And it’s gonna be a lot harder to do intermittent fasting, it’s gonna be a lot harder to do on a low carb diet. So you got to really prioritize good sleep, I always recommend trying to get at least one hour of sleep before midnight. And ideally, two, if you can, every hour of sleep before before midnight is equivalent to three hours of the regenerate regenerative capacity of sleep after midnight. Why is that? Well, it has to do with our body’s natural circadian rhythm. And so our ancestors weren’t staying up all night, they didn’t have electronics that they were looking at till you know, 2am. So when when it got dark, it was shortly after that they would go to sleep, now they may have some fire going. So they would have like some red light, but they wouldn’t have blue light exposure. And so you know, you can get red light light bulbs, for example. And you can also wear blue light blocking glasses that block blue light make it into more of like a red light, which is more of like a fire, and there’s less melatonin. So blue light blocks your melatonin release. Melatonin is not only your sleep hormone, but it’s also your major, it’s a it’s a major mechanism of brain detoxification, your melatonin helps turn on detoxification of your brain, we have a system called the glymphatic system, we actually drain out toxins from your brain. So it’s a really powerful antioxidant, that protects your brain from oxidative stress. So we really want to have optimal melatonin levels. But if we have blue light exposure after dark, it’s going to it’s going to suppress our ability to produce melatonin, so you can put on these glasses. And that’s going to reduce the amount of melatonin suppression because, you know, it’s, it’s, it’s pretty easy. You know, like, I know, I’ve got four young kids so busy trying to get them to sleep. And then you know, it’s 839 o’clock. And then I just want to like, look at my phone or veg out. That was my wife, right? So at least we put on the glasses, okay. And we do that we try to have a curfew at 930 for you know, electronics, although, you know, we definitely don’t hold tight to that all the time. But we do have our blue light blocking glasses to help reduce the amount of melatonin suppression. And then ideally, again, trying to get to bed getting at least one good hour of sleep before midnight. Your ancestors, they went to bed shortly after sunset. So yeah, in the summer, that might be like nine or 10pm. In the winter. I was oftentimes like 8pm. Yeah. And you know, then they would wake up at sunrise. Yeah, it just makes sense. So
Dr. Mindy
So in some sense, we could say that our cell phones are making us fat.
Dr. Jockers
Yes, yeah, absolutely. That blue light exposure blocking your melatonin release. Now your brains not going to detoxify as well. Now you’re gonna have higher amounts of stress hormone. In fact, when people say, because you’ll hear this all the time, people will say, Well, I get my second wind, I like 10. Yeah. And I just feel like I can do so much I can be so productive. And I always tell people do not have any goals. No intense goals after 9pm. Right. So you’re not trying to, you know, do the laundry ideally, right? After 9pm. I know there’s certain circumstances you might not be able to get around. But as much as possible, try not to have goals after 9pm. Because now you’re going to get a release of your catecholamines dopamine, cortisol, adrenaline, and that is going to give you that second wind and you’re going to feel good and you’re going to feel productive, but it’s going to significantly suppress your melatonin, you’re not going to get good quality, deep sleep and REM and REM sleep, you’re going to have a lot more daytime fatigue. And you’re going to struggle with your productivity throughout the day. So you may get a few hours of high productivity from that. But overall, you’re going to reduce the amount of productivity and your it’s going to affect your mood. It’s going to affect you know, your ability to stay calm and under control and really just be the best human being you can be throughout the day when Yeah, I don’t
Dr. Mindy
think I don’t think we give sleep enough credit for sure. What What do you think the most important organ in our body is for fat burning?
Dr. Jockers
That’s a really good question. Most important organ, I mean, I’m going to say your brain really, okay. Your brain controls everything in your body. And so ultimately, if your brain is communicating well, to your adrenal glands to your pancreas, if there’s good communication between your brain and your liver, your stomach producing enough stomach acid producing enough digestive enzymes, then you’re gonna have a lot less stress in the body. You’re gonna have a lot less inflammation in the system, and we have a really big issue with neuro inflammation or inflammation. That affects brain, in particular inflammation that affects regions like the hypothalamus and the pituitary gland, which has to do with melatonin release, which has to do with producing enough stress hormone, which have to do with, you know, really adapting and responding to the stress hormone that is being released. So, you know, for example, if you’re, you know, if you’re a few hours after a meal, you’re craving food, and that’s a sign of neuro inflammation, because your hypothalamus is not really responding to the environment that it should be on, you should have plenty of food, you’ve got body fat to burn, you’ve got glycogen in your, in your liver and in your muscles, you’ve got plenty of potential energy there yet, you’re still having a craving, again, it’s a sign that your body’s just not not responding. It’s like, it’s like a bad radio station, right? It’s just not responding well, to the to the, you know, it’s bad feedback, so you’re not tuning in correctly. And that’s gonna cause more emotional eating habits, poor fat burning, poor sleep, and a vicious cycle.
Dr. Mindy
So if I, if I say, gosh, you know, I want to fast a little longer, I want to try to burn and burn more energy from fat, but I just am getting a 10 o’clock hunger craving, and that is a sign of neuro inflammation in the brain
Dr. Jockers
can absolutely be now if you’re eating every single night at 10pm, you may be conditioning your body, you know, your body’s gonna respond to whatever stressor or whatever you are conditioning to. So you In fact, you know, I know a lot of your listeners are doing intermittent fasting. And some have been longer to extend it fast. Yeah. So you’ll notice if you eat lunch every day, and then you on your one day fast, let’s say you skip lunch, you probably feel hungry at that same time that you normally would eat. And that’s just normal that you feel that way. Because, again, you’ve conditioned yourself trained it, yeah, you’ve trained it now, if it’s really sporadic, can absolutely be related to maybe had a lot of stress that day. And because of the stress, you’re creating this sort of, you know, neuro chemistry that’s causing you to want to have cravings, right. So that could be the case poor sleep the night before is going to increase the amount of cravings that you’re going to have particularly cravings in the evening. So yeah, all of those factors. Yes.
Dr. Mindy
What do you think the livers job is in this? Do we have I mean, part of as I’m listening to you speak, I’m like, Yeah, well, our diet has definitely made us insulin resistant, but as the liver struggling to detoxify all the toxins in our environment, and is that affecting our ability to burn fat?
Dr. Jockers
Well, certainly, you know, the liver needs to be functioning well, we have phase one through three Liberty talks that we need to really, it needs to be activated and working really well. And we you know, in our society, we have an onslaught of toxins. And so for many people, and really high insulin also slows down that Liberty toxifying effect, right. So when you have higher amounts of insulin in your blood, your liver slows down. So that’s one big factor, we also have an issue where, see, see, we put a lot of emphasis on phase one and phase two liver detoxification and for good reason. But phase three is actually where we put the toxin. We’ve deactivated it, now we actually put it in the bile, and then we actually get it out through the stool. And that’s a really important component as well. And for many people, they have very poor bile flow. So their liver docks, their bile ducts are really congested. They have poor bile flow, you know, over time that can lead to, you know, gall stones, for example. gallbladder removal.
Dr. Mindy
Yeah. Is this why they’re removing everybody’s gallbladder? Oh, yeah,
Dr. Jockers
for sure. Right. So if you’ve had your gallbladder removed, that means you actually have a liver problem. So it’s not necessarily a gallbladder problem and gall bladders, more or less like an appendage of the liver. And its job is to store bile for the big meals, you know, our ancestors, they would feast or famine. So when they got a lot of food, right, they would eat a lot. And they needed extra bile to help emulsify the fat, and be able to metabolize it more effectively. And that’s why we have the gallbladder. So if you’ve had your gallbladder removed, most people don’t really realize this, they think it was significant was just a gallbladder issue. There’s actually a liver issue. It’s actually an issue with really poor stagnant bile flow. And so we want to do things that are going to help improve bile flow so we can emulsify those fats and get the toxins that we’ve deactivated out through the colon. And so you know, where do we start with that? Well, yeah,
Dr. Mindy
let’s say yeah, how do we help the liver?
Dr. Jockers
Yeah, exactly. One way to start is have a good have good bowel movements, right. I would say that’s first place to start. But
Dr. Mindy
what if you can’t, and I hear that all the time where people are like, oh, I’d like to have good bowel movements, but I can’t.
Dr. Jockers
Yeah, so there’s things that you can do, you know, obviously we get to look at at the diet, really try to dial in the diet, but then there’s other things that we can do as well. For example, deep breathing is really helpful. warm tea, like like herbal tea in the morning or warm lemon water, some sort of warm beverage. A lot of people notice that when they drink coffee, for example, coffee has multiple benefits. The warmth of the coffee stimulates your Vegas nerve, or tea or lemon water. And the Vegas nerve is the biggest nerve in your body. It comes from your brain. It’s Vegas, me is Latin for wanderer travels down in your heart, your lungs, your digestive system helps stimulate peristalsis which is muscle contractions in your intestines. And so when we stimulate that now we get the movement, the wave like movements in the gut to help move things out. So a lot of people noticed when they drink warm beverages in the morning, particularly, your large intestine is most active between 6am and 9am. People that sleep late oftentimes notice they miss their bowel movement. Okay, a lot of times people will be have healthy bowel movements, you know, on the workdays, and then on the weekend, they sleep till 10 or 11am, and they miss their bowel movement. They’re like oh, but now they get out of cycle. So being up drinking warm beverages, doing some deep breathing can also be very helpful to stimulate the vagus nerve. Okay, you can even sing right singing actually helps actually helps stimulate the vagus nerve garga needed those muscle contractions gargling and also help so yeah, brush your teeth, gargle, right, Gallo stimulation there all those things can help. And then we can also look at supplements like magnesium for example. Magnesium is one of the biggest deficiencies in our society and one one symptom of a magnesium deficiency is constipation because we need good magnesium for proper muscle contractions, particularly in our gut as well. Yeah, so taking some extra magnesium now, when it comes to magnesium supplementation, there are certain types that are really good for muscles like magnesium malaise glistened eight and some that are really great for the brain magnesium l three and H really great for the brain. If you’re specifically trying to move your bowels I really a magnesium citrate or magnesium oxide, right, oxygen based, we use one called oxy powder, which works fantastic. And that’s something you can also take while you’re fasting. It’s not herbal based, you know, it’s it’s not going to impact your fast, but it’s going to help move things through and keep you regular. So that can be extremely helpful. And I’ve seen a lot of people do really well with that. So those are just some easy strategies. You know, we can also go up, you know, basically, you know, up the river going to more towards the root cause what is your stomach acid levels look like? What else is happening with your gut probiotics can be really helpful, or in some cases, you know, we need to kill off an infection, right? Sometimes there’s an H pylori infection in the stomach or something along those lines, or just really bad bile flow, right, which can create a vicious cycle. So some herbs that are really good for supporting bile flow. Things that I love are artichokes, you can actually Yeah, I love him to that twice a week I make this big salad for my family. It’s it’s our Mediterranean salad. We have olives in their hearts, apom, artichokes, cucumbers, onions, tomatoes, and yeah, and then and then I’ve got olive oil and lemon juice and Mediterranean herbs. So
Dr. Mindy
I always said, I always say my love language to my family, our salads. Like you know, I really love you on the days I put a lot in the salad. If I if I did throw some greens together and throw a dress. You know what I may not be? He might not be totally in favor with me that day.
Dr. Jockers
Yeah, for sure. For sure. And, you know, you look at the Mediterranean diet, they’re eating a lot of foods, you know that that’s considered I don’t think it’s the healthiest diet they some people can do a Mediterranean diet and eat a lot of grains, but it’s considered one of the healthier diets. And they do a lot of these herbs and a lot of these bio supported foods right, so artichokes are great parsley, oregano, basil. So if you think about your Mediterranean herbs, oregano, basil, thyme, rosemary, those are all fantastic for gut health for bioflow They’re really good. dandelion is another really good one. cilantro, milk thistle though that can be tough to find, like in nature to put in your diet, but you can obviously supplement with it. Yeah, but those are fantastic herbs to be consuming drink drinking ginger tea or dandelion tea is another really great strategy for supporting bioflow supporting your whole digestive health. Yeah, so I think that’s really good for helping keep the bile thin and moving. In some cases we’ll use bile salts like taurine, different amino acids torian co Lean, or lecithin, right? So you can get like some sunflower lecithin that in a shake, for example. And that can also be very helpful. Or you can take like episomal, some light buzzsumo supplements, which have kind of natural forms of phospholipids, and colon and things like that to help support bile flow. But yeah, supporting good bile flow and good stomach acid production are really, really, really critical for overall health, and exporting, escorting the toxins out through the bile now through the stool,
Dr. Mindy
I, I’m just sitting here thinking that what I want my followers and listeners to do is go back and listen to everything you just said, and literally write it down. And this is one of the things that frustrates me so much is that you have people how I started this off going into their doctor’s office and told their BMI is high, and they just need to lose weight. And then we try to hop on fancy diets. And when we do it, we either succeed or fail, or we temporarily succeed, and then we fail. And the things you just said were so I mean, they were foods, they were sleep, there was liver health. Like it’s it’s simple, and it’s not simple. But if you’re out of answers, there are so many things you can do. Is that how you feel when you look around at the world? Are you like, there are so many things you can do to lose weight you just haven’t been taught?
Dr. Jockers
Yeah, exactly. There’s so many things and you kind of have to go through this checklist. Right? So you know, first thing, a great place to start is again, with lifestyle, making sure that you are moving correctly. Now you don’t have to, you really want to be careful not to overtrain. So you have to start with that foundational low carb, anti inflammatory ketogenic diet, removing grains and sugars, cleaning up the fats, getting rid of polyunsaturated fats, particularly, you know, all your processed vegetable oils, consuming your really good oils, your avocado oil, olive oil, coconut oil. I know your listeners know this stuff. grass. I hope they
Dr. Mindy
should if they don’t they go there. Have great resources I have great Yeah, exactly. oils are
Dr. Jockers
exactly. Yeah. So you got to start with that foundation and then really moving properly. And so moving properly, I really recommend doing resistance training at least two or three days a week. So it’s that’s strength training. Yeah, so you can do bodyweight, you could do weights. But strength training is so underutilized. Most guys not exercise, they think about cardio, but really putting on a lean body mass is is critical. And that is going to help your body become a better fat burner. For women out there. Don’t worry about it, you’re not going to get muscle down. You need to really like take a ton of testosterone if you were going to do
Dr. Mindy
now. Yeah, so and women over 40 need to switch from being on the on the treadmill for an hour to 15 minutes lifting weights. It’s it is it’s gonna take her hormones.
Dr. Jockers
Absolutely, yep, take a walk every single day, you know, walk a mile every day, do some resistance training two to three times a week at least. And that’s going to be great for movement. And then you know, if you’re if you’re, if you’re doing those things, and you’re not seeing changes, then we need to start really looking at what else is going on. How are you obviously prioritize your sleep, do all those basic things. But then we need to look at what’s happening with your gut. Where are you detoxing effectively, right, these are things we really need to look at what is your fasting insulin, maybe we need to tighten up your fasting window to get that insulin down. These are things that we need to look at and address. You know, in my book, I have a simple my keto book, I have a simple tests that you can do at home to look at what’s happening with your stomach acid, your bile and your pancreatic enzyme. So the first test we call the steak test. So if you eat a six ounce steak with nothing else righteous steak, and let’s say salt, you really should feel great, you feel very, very satiated for the next at least four hours after that. If you notice you have acid reflux, if you have if you feel nauseous if you have bloating, if you feel lightheaded or your brain fog, you feel like you need to take a nap after eating that. That’s a sign you’re not producing enough stomach acid. And therefore your body’s really struggling is causing a lot of stress in your stomach. You’re struggling to break that down. So now we need to really address stomach acid. We can do that by drinking ginger tea by taking apple cider vinegar before meals by chewing on some ginger ginger root before meals can help stimulate stomach acid production by taking things like betaine HCl as a supplement with your protein containing meals.
Dr. Mindy
What about what about ginger juice? Just straight ginger?
Dr. Jockers
You can do that too. Yeah, I mean it’s strong. Right? So I like it though. It’s strong. Yeah, and that that real strong, bitter tartness will stimulate the vagus nerve and will stimulate the stomach acid production. Just think about apple cider vinegar. I mean, that’s strong, too. Yeah, now I don’t recommend taking it undiluted because it could damage your esophagus, you should dilute it at least four ounces per tablespoon of apple cider vinegar to dilute it properly. But that all those things will help stimulate vagus nerve production will help get your stomach acid where it should be. I mean, think about this, your stomach acid to eat a steak, your Pete, the pH level of your stomach acid needs to be between 1.5 and 2.2 to really metabolize it effectively. Okay, now, for those people that don’t know chemistry real well, neutral pH is seven, we think about waters, typically seven pH, our blood is usually like 7.365 pH, so it’s a very, very strong acid to get it down to 1.5 to 2.2. at rest, when you’re not consuming food, your body’s not producing a lot of stomach acid because it’s trying to conserve energy. So you’re normally around three to 3.5, that pH level at rest. So you had acid in there enough acid to damage the esophagus, but not enough to digest the steak well. So to go from three to 3.5, down to 1.5 to 2.2, it’s a lot of energy your body has to produce, it’s able to produce that energy, produce that stomach acid to be able to break it down. And if you can do that, and a steak, you just digest it, you feel energized, you feel great, the protein fat combination in there keeps your blood sugar really stable, you feel really mentally clear, and you’re able to be really productive. But if you’re not able to do it, then it just sits in your stomach. And it starts to ferment and rot in your stomach and the acid that’s in there that’s already in your stomach will jump up push up the esophageal sphincter and go into your esophagus and cause acid reflux, right, you might have, you know, nausea,
Dr. Mindy
which is happening to people all day, I mean, we just are doing food all wrong.
Dr. Jockers
That’s right all the time. So that’s the first test. So let’s say you pass the state test ate the steak felt great, fantastic stomach acid levels are good. Next test we call the fat bomb test. And if you don’t know what a fat bomb is just go on google and type in fat bomb, you’ll see like a million different recipes. It’s basically like coconut oil and chocolate combined, it has very little, you know, has basically all fat, very little protein, maybe a gram or two and some fiber in it. And that’s pretty much about it. And so when you consume that, you need to produce a lot of bile, you need to go to emulsify that those are mostly long chain fats, you need to be able to emulsify them. And so if you take if you consume a fat bomb, let’s say about 300 calories of fat, you can also do it with butter, just, you know, take big, big huge tablespoon of butter or something like that. And you feel like you’ve got acid reflux or you feel nauseous, you know, all these types of symptoms, you feel like your energy drops, you feel dizzy, you know, things like that, then that is a sign you’re not producing that bile effectively. Or if let’s say afterwards, you feel constipated, or you feel or you see your stools floating and and they’re light colored. Those are signs that you’re not producing bile effectively. So then you go back to those strategies I was talking about all those different herbs can be really effective. You know, you can take there’s different bile flow support supplements, you can also take an ox bile, for example, to help support your bile. And that would be the test looking at your liver bile flow. And then the third home test is the broccoli test. You steam up some broccoli, a bowl of broccoli and you just have broccoli and salt, let’s say okay, now normally you eat broccoli and salt, you know, you should feel fine, several out, you know for a few hours after that. Okay, if you feel again, if you’ve got a lot of bloating, cramping, gas, acid reflux, that’s a sign you either have too much bacteria that have translocated from your large intestine into your small intestine, or that you’re not producing enough pancreatic enzymes to break it down. Now the key here is that we’re doing steamed broccoli, not raw broccoli, raw broccoli, in general can be tough on the digestive system. So even somebody with a healthier digestive system is going to produce some gas with the raw broccoli, steamed broccoli, love should be a lot easier for your system to break down. So if you’re noticing those issues, and particularly if you’re noticing it often, let’s say like seems like every time you eat vegetables or a salad, you’re noticing a lot of bloating, most likely you’re having issues with too much bacteria in your small intestine. And if you’re just noticing it with like maybe one or two different types of foods, oftentimes more related to some enzymes that are specific to breaking that down, that you may need to support. You may need to take some digestive enzymes, a lot of people will say, now I try to eat healthy, like I’m eating broccoli and salads and I just bloating up like curries. Yeah, I hear that all the time. And like and so that’s typically related to bacteria in the wrong place, either the wrong type of bacteria, the right type of bacteria in the wrong place, or just not being able to produce enough enzymes and sometimes all three, yeah, and so we’ve got to address that. So there’s things that we can do to address it taking digestive enzymes, sometimes some antimicrobials intermittent fasting actually one of the best things to do to help improve your your microbiome, the diversity of your microbiome and the location of where those bacteria are. So practicing, that can be really helpful.
Dr. Mindy
Yeah, I’ve noticed in the research recently on fasting that all the current studies coming out, or I should say the majority of them are around the microbiome changes that are happening with fasting. And it’s almost like, as the fasting movement has gotten bigger, we’re trying to explain it in more detail. And we’re back at the mitochondria or at the microbiome. So and I’ve heard you, you’ve talked about the 24 hour fast. I love the 24 hour fast for anybody with a gut problem. But I’ve heard you say we could end chronic disease if we did 124 hour fast a week if everybody did that it can you explain that? Because I think that I think we could end chronic disease with an episode like this. But But if it’s as easy as a 24 hour fast once a week, how do we get people to understand this?
Dr. Jockers
Yeah, for sure. And you know, the interesting thing is the way that I found intermittent fasting was through my gut problems. I had irritable bowel syndrome, and I was back in 2005. I started doing intermittent fasting. I had never even heard the term. Yeah, I just knew that I felt better. Yeah, yeah, I have never once in my life ever tried to lose weight. I’m an ectomorph, body type, very thin shoulders. I’m always trying to put on muscle, I have to lift heavy, you know, in order to maintain my muscle, but I found that it’s actually easier to maintain muscle mass, easier to maintain my weight, and keep my gut healthy by practicing intermittent fasting. And most people are getting into fasting because they want to lose weight. But for me, it just keeps inflammation down and keeps my gut really healthy. And that’s why I’ve been doing it now for over 15 years. Yeah. And so yes, the what we’re doing when we’re fasting is we’re actually helping, we’re actually helping feed. So in our in our gut, here’s all explain it. In our gut, we have a primary feeder, and we have primary feeders and we have secondary feeders. Primary feeders are they’re more dominant than the secondary feeders. So the secondary feeders live in the deep in the mucosa. So along our gut membrane, and our gut is really only one cell wall connected. And then we have a mucous membrane right above that, that helps protect it. And deep in the mucus. We have certain types of bacteria that are like one of them’s called akkerman xiomi, Senna, filia usin. Affiliate means mucus loving, it eats mucus, and it’s actually associated across the board and microbiome research. When you have high amounts of ackermans. unison affiliate, you have lower amounts of gut inflammation. And so yes, exactly, absolutely lower amounts of inflammatory bowel disease. There’s another one called fecal bacteria present NCI as well. The interesting thing about fecal bacteria in person NCI is this, this, this gastroenterologist is French gastroenterologist. He looked at Crohn’s disease patients and they took biopsies of their gut microbiome in their gut. And when they tested them all across the board, they were looking at Asians, they were looking at Europeans, Americans, and what they found are typically when you think about Crohn’s disease, which is an inflammatory bowel disorder, most functional medicine practitioners think parasite, we think, you know, yeast, we think some sort of bad guy is in there. And there may be in certain cases, however, what he found was that the one thing they all had in common low levels of fecal bacteria in person NCI, right. And so fasting is one of the best things to help support that.
Dr. Mindy
And that’s how, by the way, I love how you just that just came out of your mouth so eloquently. I always try to pronounce those bacteria and I’m like, I give him short names. But that was that was impressive.
Dr. Jockers
Thank you. I’ve done several interviews talking about this is great. So the interesting thing is when we’re eating every few hours, we’re primarily feeding the primary theatres actually need to take periods of time without food in order for the primary feeders not to over produce, they repopulate too quickly. And they drowned out the secondary feeders. The way that I like to explain it to people, it’s kind of like this. So I have two metaphors. So one is that in order to have you know, a really healthy, beautiful looking lawn, we get our lawn cut like you don’t just not mow your lawn right you mow your lawn, you trim your you know, your trim your hedges, things like that. And that and that’s really what fasting does on a daily basis is it keeps things from overgrown and keeps the weeds down, right keeps all this stuff down. So you have a well manicured lawn. The second thing is this I have an apple tree and a blueberry bush in my front front yard here. And the apple tree has a tendency to overgrow and it will crowd out the blueberry bush not allow it to get enough sunshine and if we don’t trim it back every year. Then we don’t get blueberries. Now the apple tree is great. Why would we want to trim or literally harm the apple tree? Well, because we want blueberries, right? So right that this is kind of the same thing in the gut. So actually fasting helps trim the hedges of that apple tree in a sense or the primary feeders. So we get plenty full expression of those secondary feeders like the akkermansia, who lives in the mucous membrane. What akkermansia does is it will eat polyphenols from foods that we consume, and it will also eat the mucous membrane. And it actually stimulates a goblet cells in the intestines to produce mucus, right. So they produce mucus, it also produces euro listens, and euro lithium ions are these metabolites that help strengthen the mitochondria, and actually create my toffee g in the intestinal cells, my top genes breaking down damaged mitochondria, so we can reform new healthy mitochondria, we know that the healthier the mitochondria, the cells of our body, the more stress resilient, the cell is. So good, having good akkermansia production, strengthens the tight junctions of the gut membrane increases the mucous layer, which is healthy, that helps protect the intestinal membrane and increases the stress resiliency of the intestinal cells.
Dr. Mindy
I know how long, yeah, how long do you think you have to fast to get that result?
Dr. Jockers
You know, I think doing something like a 16 to 18 hour fast will really get us good results. And then I do recommend doing that 24 hour fast once a week. And that primarily is to help stimulate intestinal stem. So
Dr. Mindy
I was gonna ask you, yeah, yeah, yeah, I
Dr. Jockers
think you know, getting when we get to that place, the intestinal cells are some of the cells that turn over the quickest. So we are constantly turning over our intestinal lining every three to five days. So when we do a fast like that, we’re really going to stimulate more stem cell are these young embryonic cells being produced in the intestines. And there’s been rat studies that have shown 24 hour fast really increases the intestinal stem cell production yet we don’t have that same study that’s been reproduced in humans. But yeah, you know, we can confer that there’s definitely going to be some stem cell production there in the intestines. And just clinically, I’ve seen people do significantly better at keeping inflammation under control, preventing against leaky gut, improving histamine intolerance, all these types of issues that are associated with gut dysbiosis. And, and leaky gut, when they’re able to do this 24 hour fast or one day fast, every single week,
Dr. Mindy
I had a woman yesterday, I do a YouTube live every Thursday for my audience. And I, she posted that within a year’s time, she’s lost like 50 pounds. So it was maybe bigger than that. And she got off eight medications. And she was using lots of variations of fast, but one of the biggest ones was the 24 hour fast. And I and it was so exciting. Because Gosh, what a tool for an individual to get off all those medications. How much of the benefits of fasting that we’re seeing people get everything from weight loss to blood pressure reduction, to getting off meds to pain going away? Is because we are changing the microbiome through the tools of fasting. Do you think that’s the primary application for fasting is to come at it by changing the microbiome so we can get somebody healthier?
Dr. Jockers
That’s a really good question. I don’t think scientists really know now. The gentleman I was referring to is Kiran Krishnan. I
Dr. Mindy
don’t know if you know, okay. Oh, good. No, I’ll check him out.
Dr. Jockers
Definitely he is he is brilliant. When it comes to the microbiome, and I love talking with him about these types of topics. He would definitely say microbiome is probably 90% of it, right? And I you know, if you talk to any microbiome researcher, that’s what they would say. However, I really think the impact on insulin, and your insulin sensitivity plays a huge role. So if you’re to talk to Dr. Ben bickman, he would say 90% insulin, right. So it kind of depends on who you are talking to and what they’re studying. But you know, the great thing is most of the same things that improve insulin sensitivity, improve your microbiome. So it’s not like, you need this set here. And this set here, you really can be doing most of these same things. In fact, a lot of the same supplements people take to support their microbiome, also support insulin sensitivity, probiotics, berberine, right, things like that. Right? So put these things and so you know, tumeric, ginger, they support your microbiome support insulin sensitivity. So I think both of those play a huge role with this, and overall, just improving mitochondrial function, and so having a healthy gut microbiome really improves that healthy and insulin sensitivity improves that circadian rhythm optimization is a really important factor for that. We talked about that in the beginning getting them under control, because you can take all the probiotics in the world, you can eat keto, low carb and exercise. But if your sleep is off, you’re gonna feel terrible. Yeah, right, you’re gonna build chronic disease,
Dr. Mindy
I also feel like if we’re going to end chronic disease, it can’t be expensive. So it’s, it’s so we can’t go from a healthcare system that threw pills at everything to a healthcare system that now throws natural pills at everything. So again, this is why I’ve been deep into wrapping my head around using fasting as a tool to end chronic disease, I think that the average person is willing to hop on and try that and see what they can do. But now how do we explain exactly what’s going on, so that doctors get excited about it and start bringing fasting to the world, really, I
Dr. Jockers
mean, I really think the fasting is most ancient, inexpensive and powerful healing tool known to mankind, meaning that like our ancestors have done it throughout the history of mankind. Everybody does it overnight. You know, it’s like, it’s something you’ve actually done. Now, it’s just a matter of extending it out. And it’s really part of our genetic blueprint. You know, our body knows how to do it, and it can be really effective at doing it. And so you can really, I mean, you could eat not not that I would recommend this. But even if you’re eating a poor diet, you can eat that poor diet and have significantly better metabolic results. If you were to condense your eating window into success,
Dr. Mindy
there actually was a study they just did. It just came out in April of this year, showing that if somebody did five days of a broth fast, and they put it in a certain time window, and they kept it under 3300 calories, I don’t know why they chose that. And then they went into a diet change and the diet they chose with the DASH diet, they found that they got better results than somebody who just hopped in to a diet change alone without fasting. Yeah,
Dr. Jockers
absolutely. Well, I mean, doing that partial fast, five days, which we know increases autophagy increases stem cell production drives, you know, improves insulin sensitivity. So you’re really clearing up a lot of things on the front end there. You know, that now allow the person now as they’re start bringing in more nutrients, and more foods to be able to process them more effectively and have less of an inflammatory. You know, the amazing thing is when you get the ketones elevated, like that person would on a 300 calorie diet for five days. Those ketones really blunt inflammatory gene pathways, they
Dr. Mindy
blunt the inflammasome. And crazy. Yeah. So, so powerful. Well, I know you see it really clearly, like I see it so clearly. And I’m like, how we just got to get the common person to see it. So clearly, we got to get the doctors on board. If everybody could start to understand the power of fasting for healing the body, there would be there would be no reason not to do it. And we could train everybody to do it. So I and it’s free. And it doesn’t take time. I mean, it checks all the boxes, in my opinion, so
Dr. Jockers
we need to stop being scared of it. I mean, I think a lot of doctors are just fearful. You know, in our society, we’re fearful of being uncomfortable. Yes. And I think we have to realize we have to embrace uncomfortability at something all of our ancestors went through. It’s something that helps build resiliency, in general. Exercise makes us uncomfortable. You know, we really have to start looking at fasting more like exercise. Yes, all of us realize, if we have not been exercising, and then we go out and we push our body, we’re gonna feel sore, right? Like it’s natural. But we all realize it’s kind of a good soreness, you know, obviously, must be like massively overtrained. But we realize we’re getting stronger, more resilient, you know, and we realize that exercise, it takes some time to really get some results and get a lifestyle built around it. But I mean, you’re going to see significant results in two weeks, two to four weeks with exercise, you’re going to see, you know, pretty significant neurological changes, neuromuscular changes taking place. And it’s the same thing with fasting, it’s going to be uncomfortable when you first start if you haven’t done it before. But as your body gets more acclimated to it, it becomes easier and easier. And you really start to see the changes in the results and it just becomes part of a lifestyle.
Dr. Mindy
Yeah, so cool. Totally agree. Well, I love this conversation. And I, we have a mutual friend Ben Azadi, and I was chatting with him this morning, he goes, Oh, you and David are going to geek out on the fasting stuff together. So I thank you for having this discussion with me. I have five rapid fire questions for you that I want to finish up with. We are creating a book list of all of our guests. And so my question to you is what is the one book that changed your life that you think everybody should read?
Dr. Jockers
You know, that’s a great question. I would say, well, a book that really changed my life and this was many years ago back when I was dealing with irritable I was actually the makers diet by Jordan Rubin. That was probably one of the books that turned me on to the importance of organic, going organic grass fed needs, you know, really, really great diet changes, diet change strategies. So yeah, I would say that’s the first one that comes to mind. That was just so powerful in my health journey.
Dr. Mindy
Yeah, I love it. Okay, if second question, if you were the Surgeon General, right now for the United States, and you want in you were in charge of cleaning up the health of America, and we have listeners all over the world, what, what three strategies would you apply immediately?
Dr. Jockers
Yeah, we get everybody really trying to focus in on sleep optimization. Right. So I think that’s so critical. Again, you know, it’s hard because we have people that have to work shift hours and things like that, but, but sleep optimization, really trying to get to bed before midnight. So important, keeping the blue light out all the things that we talked about intermittent fasting, for sure, just like we talked about trying to condense that eating that that those the eating window, right and do it one day a week, where we’re doing a 20 to 24 hour fast if you’re really really thin and underweight, you know, maybe ending it at 20 hours. And then for those individuals that you know, are, are at their optimal weight, or are overweight, doing 24 hours, and maybe even pushing it up to 36 or 40 hours. So powerful doing that once a week. So that would be number two. And number three, I think is just getting out and getting moving, walking for walking for 30 minutes every single day at least. Okay, the
Dr. Mindy
fourth question, What does like a typical day look for you? And you’re a family? Man? I’d be curious what a typical day looks like for your family, like do you faster your kids, like? How do you get these? This this lifestyle into a family pattern?
Dr. Jockers
Yeah, that’s a really great question. So we typically finish dinner by seven o’clock, we’re usually either either eating at 536 630. But we’re typically done by 7pm. And then we go on to start from there. So we finished dinner, we typically are going out summertime right now. So I’m going out playing basketball with my five year old twins, taking my our baby, we have a newborn, we have four children, I have a new round, I have a three year old daughter, and two, five and a half year old twin boys. And so I’m either my wife or I am taking the baby out in a walk because she sleeps best when she’s on when she’s on the carrier right right up against us. And we just walk her neighborhood. And then the other one is playing with the other kids. And so, so we take turns with that. And so that’s what we’re doing typically. And then we put our kids down usually around 830. And then we had we saw the baby. So then my wife and I will either watch something on TV, or oftentimes we’ll read we’ll just read together, read books. Meanwhile, you know, she’s nursing the baby or I’m holding the baby with the Patsy and whatnot, trying to get the baby down to sleep, usually go to bed about 1030. Okay, and we’ll take turn, you know, we have a newborn. So it’s unique situation. Yeah. But we’re sleeping in different rooms right now. And what I’ve been doing is taking the baby from typically 1030 to 230. And then I get up and I take the baby down to my wife and then show co sleep with her till 630 or seven, I usually get up around 630 at this point. And then, um, you know, I’ll go and get the baby put her in the swing, and then she sleeps in the morning. And then I you know, in the morning time I get up, and I go outside EUPOL. So I put in specific coconut oil, it’s got some different essential oils in there, and some oil pulling, which helps clear my oral my mouth. And I’m doing that for about 10 minutes. And I stretch during that period of time outside I pray. Usually I’m walking over by like my blueberry bush, my apple tree, things like that. And so that’s what I do kind of my morning routine there and then I just start working so I get my best work done in the morning. And so I usually just start working I’ll take some breaks here and there say hi to my kids might my children wake up. Fortunately, the older kids Sleep well. So they usually you’re sleeping till 830 and they’ll play in the room together. And my wife or our nanny will help get them up around nine o’clock. And sometimes they get a bath sometimes they just go out to our community pool. Breakfast. They do and so usually breakfast for them is usually around nine o’clock or so. So they’re doing like a 14 hour fast. And, and they’re usually doing eggs and avocado. And for what for dessert. We’ll do like some fruit like like cut up a banana or strawberries or they love protein bars. So we have like the Paleo Valley protein bars. We have the keto perfect keto protein bars. They love those right yeah, so they’ll get they’ll get one of those or something like that. But it’s fairly low. carb breakfast, nutrient dense breakfast then for lunch for them. We usually have lunch meat. We have olives stuff, they love olives. They go back and forth between black and green olives. We’ll dice up pickle or carrots or cucumbers or something. Yeah, real food all real food. desert for them is like they love fruit. So that they can eat fruit all day. So it’s apples, blueberries, things like that. That’s after they eat their protein, you know, in their fat, then they when we give them the fruit because otherwise they just want to eat fruit. Right, right. Yeah. So we give them that afterwards. And then we don’t our kids do not snack then they eat dinner. At 530 typically 530 or 6am we’re eating healthy meats. We’re eating. You know, vegetables. Usually we’re having steak or grass fed hotdogs, or you know, steamed broccoli with butter and herbs on it. Um, let’s see, we did a Mediterranean salad that I was talking about that a lot will do. From time to time. We’ll do the what is it called? Against all grains pizza.
Oh, yeah. Oh, we get that one too. Yeah, that one right. That’s great for a fee stay a little higher and carbs. I love that pizza though. So we’ll do that like once a week or once every other week. We’ll do we’ll do a breakfast for dinner once a week where we do eggs, chicken sausage. We get either gluten free waffles or I usually do the keto waffles. And we’ll put butter on them. My kids, we just don’t give them sweeteners other than stevia. So twice a day we’ll give them we have the Organa phi red drink. Oh, I love that. Yeah, put a little bit of that in water. Yeah, with a little bit of like liquid stevia in there. And they love that and they drink that. Yeah, my,
Dr. Mindy
my 19 year old son. I bring home all the little like liquid powders. That’s the one he loves it. Yes. Yeah. What’s it? What’s your favorite keto food? Like if you had to pick one keto food that you’re like, I couldn’t do keto without this. What would it be mean? I
Dr. Jockers
really love I love beef. I love whether it’s grass fed hotdogs or steak or something like that. So I would say that’s probably the most complete food that I eat. But I also love avocados, I love olives, olive oil. I mean, I could I could go on and on about foods that I that I enjoy. I personally, for lunch, I will do a a protein shake. I like to eat lighter during the day. So I do a protein shake where I usually have about 60 grams of protein in it. So on days I work out I’ll put like 20 grams of whey protein and about 40 grams of bone broth and collagen protein in it. Coconut milk, avocado and frozen berries in there and then possibly some supplements that I might throw in there, creatine, different things like that. And so I love that for lunch, and then I’ll have some dark chocolate with it. You know as as low sugar as possible, dark as possible. And then for dinner again, that’s my typically my biggest meal. So I’m eating a lot of you know, meat, vegetables, healthy fats, but that from time to time we have like the pizza, or what else do I eat when I carbs? usually like the pizza potatoes?
Dr. Mindy
Sweet potatoes?
Dr. Jockers
I’m not a huge sweet potato fan. Sometimes, but but rarely? Um, I don’t know. Um, I can’t think of
Dr. Mindy
No, that’s awesome. I was actually thinking that a lot of times on on my podcast, we talk so much about philosophy. And what I love is that you are you you laid down so many great, like, tips that are amazing. My last question for you. And this is one I asked everybody, which is if you had one message for the world that you could get into everybody’s brain, what would that message be?
Dr. Jockers
Well, my message would be that God loves you that he laid down his life for you and that you can have everlasting life by believing in Him. And so I’m a Christian. And so I’m just broken with my faith about that and I believe that God has a great plan for your life.
// RESOURCES MENTIONED IN THIS EPISODE
- Feel the impact of Organifi – use code PELZ for a discount on all products!
- Purchase Andreas Seed Oils Here & Use Code Pelz For 10% Off
- Book: Fasting Transformation
- Dr. Mindy’s Favorite Electrolyte
- Blue Light Blocking Glasses
- Dr. Mindy’s favorite Digestive Enzyme
- Book: The Maker’s Diet
- Paleovalley Protein Bars
Wow, this is an Amazing podcast, so much information explained. I love the body hacks and all the information on sleep, Liver, fasting and especially salt and minerals. I’ve gone back and listened to this again. Brilliant, Thank you Dr Mindy and Dr David.
I am just starting my first 2 weeks of intermittant fasting with a health coach and have little or no backgroung. This information seems like a lot to process, but opens many new avanues to my journey for optimal health with the voice of experience . I am feeling alot of relief after listening to know the overview of what to expect without fear of messing up or making a mistake
Love love love this. Sharing it widely. Thank you.
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I LOVE your take home message! ✝️