How to Use Ketosis for Enhanced Mood, Cognition, and Long-Term Brain Protection — Dr. Dom D'Agostino

I think first and foremost it's weight loss. So it's very satisfying to go into a state of ketosis because you do see the scale change pretty dramatically and that's due in part to some fluid loss associated with a reduction of fluid volume. It does have a diuretic effect. Ketosis does ketogenic diets and obviously fasting and also a naturic effect where you dump out some sodium. Your blood volume will contract a little Bit. So, if you have high blood pressure, that will likely go down. So, if you're on blood pressure medication, you have to think about

that. But first and foremost, it's an effective way to get your body to lower the hormone insulin. If you have insulin resistance and [snorts] shift your metabolism to burning fats, and as we burn more and more fat, that stimulates the production of ketones. >> Dom, happy holidays. Nice to see you. >> Great to see you, Tim. Thanks for connecting. >> Definitely. I suggested we hop on the phone because I have been harassing the living hell out of you with so many questions via text message and I thought, you know, this must be pretty annoying. So

rather than answer me once, why don't we hop on and record a bunch of the details because the details are so fascinating. And for people who are just tuning in who might not know The good Dr. D Augustino Dominic we should establish some basics and I at this point have been quote unquote in ketosis for 18 days now and we'll dig into a lot of questions around that tactical practical questions but before we do why would someone and we can talk about what it is and so on but first let's just give some of the

let's call it establish lished benefits ideally in human studies but could Extend to animal models and then if there's anything on the horizon say in the next few years because you're at the cutting edge if you think there's anything that might plausibly be established as a benefit what could that be so what would you put on the bullet list of benefits of intermittently or for extended periods of time being in ketosis >> there are many benefits to being in ketosis and a ketogenic diet if we're Going to go there kind of has the benefits of

fasting and there you know for millennia we know the benefits of fasting without the without the baggage without the metabolic baggage you know the muscle loss the fatigue obviously you can't live in a you know that level of caloric deficit but in regards to the practical applications of it we know that being in a state of ketosis really quiets the mind [sighs] and I think that has major implications and This was you know from centuries we knew this and now over the past decades this has been like a term kind of used and it's backed

up by experimental data to show that there's an elevation of GABA obviously it's silencing a broad array of seizures independent of the ideology temporal lobe seizures Lennox Gustoau syndrome dur syndrome rare forms of epilepsy the ketogenic diet just quiets the brain, lowers glutamate and elevates GABA, a brain stabilizing, calming Neurotransmitter. And you know, that's why people gravitate towards alcohol, right? The gabaurgic effects of alcohol and bzzoiaines. >> So you can sort of in a very gentle way transition your physiology to a state of ketosis which changes the neuropharmacology of your brain to sort of [clears

throat] quiet it down. And that I think really echoes its broad application for metabolic psychiatry which is everything from major Depression to bipolar to schizophrenia to anxiety disorders to anorexia nervosa. So that that's a very interesting and rapidly expanding application of ketosis that's being funded largely by the Bazooki group. >> Yeah. >> You just interviewed >> had David on. >> Yeah. And on the physical side, some folks, if they're old enough, may remember the Atkins diet. Not saying That is what we should hold up as the necessarily the end- all beall of any sense, but

why would someone go on this for benefits outside of the cognitive psychiatric? Are there any other benefits that you could list off? >> I think first and foremost, it's weight loss. So, it's very satisfying to go into a state of ketosis because you do see the scale change pretty dramatically and that's due in part to some fluid Loss associated with a reduction of fluid volume. It does have a diuretic effect. Ketosis does ketogenic diets and obviously fasting and also a naturic effect where you dump out some sodium. Your plasma volume, your blood volume will contract

a little bit. So, if you have high blood pressure that will likely go down. So, if you're on blood pressure medication, you have to think about that. But first and foremost, it's an effective way to get your body to Lower the hormone insulin if you have insulin resistance and [snorts] shift your metabolism to burning fats. And as we burn more and more fat, that stimulates the production of ketones, ketogenesists. And ketones have a broad array of applications, metabolic signaling, epigenetic, that have real world applications. And that's why the whole field of exogenous ketones has developed

and there's 160 or more registered clinical trials on Exogenous ketones on clinical trials.gov. And I could go into each of the applications individually if we want to go there. >> Well, as we talked about before recording and I have to act as a bit of a referee for my audience because I know you can go as deep as as we want down the rabbit hole into the 17th dimension of biochemistry. So, if you get possessed by the the organic chemistry demons and [clears throat] start Speaking in tongues, I'll rein you in a little bit. However,

let me perhaps provide a personal example first for folks because some of this will be familiar to people who have listened for a long time, maybe to other episodes of the two of us, but a lot of it's going to be new, but I want to establish some priors just so people are aware of what this might look like in practice. So, I have experimented with the ketogenic diet, also extended fasting. You can Arrive at some similar places, but like you said, there can be some pretty heavy taxes to pay with extended fasting. The ketogenic

diet I've experimented with all the way back to the '9s. Some of you weren't even born probably who are listening, but some of you will remember the '90s. And I was using it specifically for mood stabilizing. This was towards the end of college, but also to lean out while building muscle on something called the cyclical ketogenic Diet. >> So, we're going to get to that later in the conversation, but it was effectively, let's call it, 6 days of focusing on a ketogenic diet with one day or a half to threequarters of a day of [snorts]

glycogen depletion and then loading with more carbohydrates, lower fat, etc. The reason that the ketogenic diet became doubly interesting to me is that when I had Lyme disease the second time, which came with all sorts of co- Infections like besiosis and so on. And this isn't chronic fatigue or depression searching for a diagnosis that is external. I I feel like sometimes the cottage industry of diagnosing and treating people for quote unquote Lyme disease can be shady at best. But in this case, I'm coming from Long Island. Everybody in my family has had tickborne disease. Wow.

>> And was credibly diagnosed. So the second time I had lime, [snorts] >> I got to a point because I I did not see the bullseye rash. Assumed I did not have it, which is a mistake because sometimes you don't see the dermatological response and you nonetheless have contracted something like Lyme disease. I ended up weeks later slurring my speech. took me minutes to get out of bed because my joints hurt so much. Forgetting friends names and my assistant said,"Tim, you really need to see someone. This isn't Fatigue. I've seen you sick. I've seen you

tired. This is something else." And suffice to say, that turned into several months even post antibiotic treatment, which I do think is important, of we could call it pseudo dementia. I mean I I really felt like I was operating at 10% cognitive capacity and basically at my wit's end I said well what can I control because a lot has not done the job and I went into strict ketosis. What does that mean? That means that I'm consuming moderate [snorts] protein, probably getting at least 50% of my calories from fat, and keeping my my carbohydrates to

less than 20 gram a day, probably at that point. And within 3 or 4 days, I'd probably say around day 3 or four because I wasn't very fat adapted at the time. My body wasn't well trained to use fat because I wasn't doing intermittent fasting, which we'll come back to. And within 3 or 4 days, effectively, all of my cognitive Symptoms disappeared. And I stayed in that state through nutritional ketosis for a few weeks, had complete remission of any of the cognitive symptoms plus the joint pain symptoms, and those never came back. And I recommended

that and this is not a randomized control trial but over the years due to various factors we've had ticks growing in population also expanding to the coasts and on the west coast that is and elsewhere had three friends replicate This with ketosis after suffering various symptoms from tickborn disease. And you know, we were texting, maybe even talking about this, but I never had a great explanation for why it worked. I said, I don't know the exact mechanism. Maybe I have faulty glucose metabolism that was somehow maybe something was impaired by the ticks and therefore I'm

giving my brain this alternate fuel that it really likes, ketones. But it didn't Explain necessarily the durability of the changes. Right. In brief, do you [snorts] have a theory or an explanation for why that would work? >> Yeah, I'm glad you brought that up because quickly dozens if not hundreds of people with tick born diseases, including Lyme disease and all the tick born diseases have communicated with me and one of the patients is actually Deanna Tadon who was diagnosed with ALS and prior to 2010 and has basically been Stabilized, given three years to live. So,

I realized that it's underdiagnosed. The the tests to do that are kind of controversial, you know, with the CDC testing, the two-tier testing and hygienics. So, I know I'm going off track a little bit here, but I think it's important to say that the spyroet morelia that spyroet is essentially 100% glycolytic. >> And when you limit glucose availability And glycolysis, you are targeting the energy systems of that microbe. So, that's one thing to think about. And it's well established now. It wasn't three years ago, but a ketogenic diet, in particular, beta hydroxybutyrate elevated in the

blood, stimulates the adaptive immune response. And that's essentially your body's ability to target foreign invaders and neutralize them. And that has become a rapidly growing area of interest. University of Pennsylvania, you know, they're doing CARTT therapy and and checkpoint inhibitors because of the ketogenic enhancement of the adaptive immune response. So, and I think that plays a role and situationally I have observed that you go into ketosis if you have an inflammatory process and Lyme disease is is inflammatory. But people who have shingles and herpes simplex and things like that, I have an inbox full of

people that do that and I would like to Experimentally go down that direction to understand why. But I think there's two reasons. You're targeting the energy systems and you're augmenting the immune response to keep the spyroet in a [clears throat] dormant stage or maybe eradicating it in in some context. >> It's really incredible on a whole lot of levels and I'm just lucky that I had the prior experience with the ketogenic diet to even have it occur to me as a last ditch effort. And for people if it Wasn't clear I mean you explained it

clearly but glycolytic I'm simplifying here but it means that something needs to eat sugar or metabolize you know carbohydrates to survive right and there are also Dom correct me if I'm wrong but particular cancers that are very sensitive to being starved of glucose as well and for people who want more on fasting ketosis as it relates to cancer we may come back to it also but we've had prior conversations about this and The benefits some of the incredible effects of fasting prior to cancer treatments of of various types. So, is it fair to say, do

you think most of the benefits that someone would derive from fasting prior to cancer treatments, they could also get from ketosis or is it dialed back to smaller percentage of effect? >> That's a good question. I think it requires a nuanced answer that we probably don't have time for. But if you Are overweight and your BMI for example is like as many cancer patients tend to be like 28 30 32 a fasting or a calorically restricted ketogenic diet is the way to go. If a patient is trending towards being lighter like a BMI you know

20 22 something like that a U caloric meaning like keeping stable caloric level to maintain your weight is going to be important and then elevating beta hydroxybutyrate will be important to get some of the Anti-inflammatory effects and also the immune boosting effects and [snorts] the neuroprotective effects going into cancer therapy because there's people studying ketosis for chemobrain like reverse hemobrain and like managing that. So, it has a broad array of applications, not just targeting, it's targeting the tumor growth and putting a break on it, not it's not a cure for cancer. And I cringe when

people talk about that online, the ketogenic diet Curing cancer. It does slow it down, especially if it's highly glycolytic, which 80% of cancers are. And it enhances and augments the response to the standard of care, that's radiation, chemo, and immune-based therapies. We know that now. >> All right. So, why have I been in ketosis for 18 days and why am I doing it a few times a year? Well, part of how I implement this does hinge and will continue to hinge on some of the answers In this conversation from Tom because this is very self-interested.

But what I have found is that for mood stabilization and you mentioned metabolic psychiatry I've had and you made the introduction I believe Chris Palmer out of Harvard on the podcast to discuss this but there are certain conditions whether it's depression but even more squirly when you're dealing with something like schizophrenia for instance or different types of bipolar People who have been on dozens of medications who go into let's call it remission or they no longer meet the criteria right for the diagnosis of some of these after being treated on a ketogenic diet of one

type or another. It is astonishing. And so for my own mental health, I've noticed complete stabilization and without subduing the highs, right? I've never had mania necessarily. I'm Not talking about that. But I'm not muted. I feel just calm, stable, sharp. And that's one reason in and of itself to do it for periods of time. But I seem to feel a carryover effect. Also have Alzheimer's and other neuro degenerative diseases in my family. I have three relatives with rapidly advancing Alzheimer's at the moment. So maybe we could talk also to how these things might intersect.

But my feeling is possibly and I'd love your input Here. If I follow a ketogenic diet for a number of weeks or maybe a month and a half or something like that, I'd love to know the timing you might recommend. Let's say I do that two or three times a year that there could be enduring effects that have protective carryover, right? And I also find it much easier now that I started doing intermittent I've been intermittent fasting pretty much every day for the last 6 months, which means I'm eating between typically 2:00 p.m. and like

8 or 9:00 p.m. and having two meals a day. That's it. Not hungry at all. Like I haven't eaten today. It's 12:30 my time. I will not be hungry for another 2 2 and 1/2 hours. That by itself completely completely revolutionized I mean that's an overused word but completely polished my insulin sensitivity and metabolic health on a bunch of levels like my labs have never been better my oral glucose tolerance test has never been better >> and one question I have for you which is just for Timmy Tim but will apply to other people is

is there an argument to be made and maybe I'm totally off base but that if follow a ketogenic diet and make it work for a multi-week period of time that you're changing your metabolic machinery or just your body in some way that has carryover effects even after you stop the diet or is that me just doing some handwavy Fancy footwork as a muggle? I just I don't know if there's a there there but what are your thoughts? >> I would say absolutely. I think the science is still working to clarify that and make it less

ambiguous the benefits that we are deriving from that. But that is kind of like one of the pitches for the fasting mimicking diet by Dr. of Walter Longo who was one of our keynote speakers at Metabolic Health Summit and he's presented some really compelling Research on that that opened my eyes to that 5 days of fasting can have I think he presented at the time even three months of effects on sort of cardioabolic biomarkers >> in his case this would be the fast mimicking diet so a few hundred calories a day >> yeah like 600

you know using his protocol of various foods kind of gravitating towards more of a plant-based lower protein strategy and I Think that it's promoting metabolic flexibility and ramping up fatty acid oxidation enzymes and much like muscle memory I think there's a metabolic memory the more you stay in ketosis the easier it gets and the more benefits you derive from it and the more that you shift your body to being more fat adapted just like you can build your V2 when you build your V2 max or you build up to like a 400 lb bench press

and you take Like months off and you go back and you can only do like 225 for a couple reps. It only takes like two or three months to get back, but it took you 10 years to get there. You know, that muscle memory snaps back quick. And everybody agrees that there's this metabolic memory. And I think there's a lot of things at play, including, you know, gene programs, epigenetic regulation that comes to play. So, first and foremost is changing our mitochondrial function and Mitochondrial capacity. So the number of mitochondria increase and then when you

take a break and then get that stimulation again that mitochondria is kind of there and it responds very rapidly. >> So thank you for that and I want to bookmark maybe we come back to this but if people are trying to think about this understanding that the [gasps] the science right now is maybe provisional or you know hypothesis worth Disproving at this point but that it seems to make sense right from an evolutionary perspective. Yeah. that both muscle memory and metabolic memory would be a thing. Otherwise, it makes sense your body would want to adapt

to be prepared for the next famine or whatever it might be, right? I just want to say muscle memory is metabolic memory. So, someone I gave the analogy of like lifting weights, but someone who runs marathons, it's the same same Scenario. They take time off and then that B2 max quickly establishes again and it's muscle but it's it's metabolic. So I like to use the term metabolic memory. >> Metabolic memory. Okay. Yeah. Metabolic memory. Just so people know where I am at at the moment. And actually, yeah, I'll just tell people like what I'm doing

because I know they're probably getting itchy for some just like what does this look like in practice? And Then I want to talk a bit about how ketosis or the ketogenic diet may or may not be helpful for maybe not treating, maybe treating. I've certainly seen some interesting effects in some of my relatives when I give them exogenous ketones where suddenly their sentences are three or four times longer 30 minutes later, which is wild to see. But in terms of prevention or staving off the onset of some of these diseases, I'd Love to hear your

perspective. But let me tell people what I've been doing for the last few months and especially in the last 18 days. So for the last whatever it is, I think I mentioned 6 months I've been doing intermittent fasting. And uh that was after hearing a conversation between Dr. Dr. Ronda Patrick, who I'm a big fan of, and Mark Matson, M- A- T- S O N, who's done a lot of research related to intermittent fasting. And the key piece for me, Because you see all these different types of intermittent fasting, all these different ways to do

timerestricted feeding, and I am going to paraphrase here, so Mark, I apologize if I'm getting this wrong or oversimplifying, but in effect, it's important that you fast. This means no calories. Or we could talk about pure fat, but let's just assume you're not consuming any calories for 16 hours because you want to deplete your liver of glycogen. And Once you deplete your liver of glycogen, your body experiences this metabolic switching. And I've certainly felt this just doing intermittent fasting where my meals contain carbohydrates later that around the end of that fasting period, boom, something switches

and my mind is sharper, right? M >> and then when I got to the point of going into the ketogenic diet this time and also a few months ago because I was doing the intermittent fasting and it Takes it took me about a week and a half for my body to to get comfortable with that at which point it was no problem but I was a little pissy a little irritable for a little while a little foggy and then when I went into the ketogenic diet this time it was the easiest transition I've ever had.

I did not have any foggess. I did not have low energy. I did not have what some people might call the kind of keto flu adaptive period, which it seems to be pretty Remediated or or addressed with electrolytes for a lot of people. But it was incredibly easy just straight into the ketogenic diet with no problem because I was already doing the intermittent fasting. And then for 18 days, I've been having two meals a day. And you've recommended a few that sound, frankly, pretty disgusting, but that are actually really easy. Like two cans of canned

mackerel with about 2 tablespoons, 30 ml Of MCT oil plus apple cider vinegar with some salt and pepper. It's actually delicious. I just love mackerel. Oh, there it is. Yeah, you've got your apple cider vinegar right there. >> Cheap stuff you can get on Amazon. So >> yeah, for people who might think, "Oh, wow. This is what for fancy people who can do all sorts of expensive things in their diet." We're talking about like how much does that meal cost? Three bucks. >> A dollar a can for that chicken of the sea. And literally you

get almost a pound of mackerel. And this is like third party tested, very low chub mackerel, the little mackerel. >> Yep. >> So $150 for almost a pound of mackerel that you can get that for. Like you can't And the omega-3s are off the charts. the heavy metals are low. You know, I consume pounds of this stuff and I've gotten my blood and my hair heavy Metals tested and it's like like super low, like non-detective. So, I wouldn't worry about that. People have questions about cost and heavy metals and that's a non-issue, you know, for

me. And maybe you could mention, I'll put links in the show notes as well, but since we're on the topic, any any brands that you default to that you like and that chub mackerel piece for folks that detail is important cuz there are mackerel of many different sizes. >> Yeah, King mackerel is kind of high. This is chicken of the sea. So, if you want to do the budget, you buy the case, the more you buy and then Amazon subscription and then it goes on sale. You can actually get it for like less than a

dollar a can. And I do the same with chicken of the sea jack mackerel. Just chub mackerel or jack mackerel. So they're both small fish. And I kind of like the King Oscar brand, too. Yeah. >> Just a little bit more pricey. And Season's brand is pretty good, too. But I mean, it's like as cheap as dog food. [laughter] >> I mean, we buy some pretty fancy freeze-dried. We don't buy the kibble stuff, but when you run the numbers, >> it's very inexpensive. We buy cases of eggs for like 120 per, you know, if you

do like eggs, fish, beef, and also turkey. You can get turkeys for under a dollar a pound, the whole turkey. And just for people who are like, "Oh my God, I can't believe you guys are eating mackerel mixed with oil and vinegar in a dog bowl." That's not all you can eat. Like, there's more that you can eat. You can have like chicken with cheese on it. You can have vegetables. There are certain things you have to watch out for so you're not whacking yourself out of ketosis. But in my particular case, I don't mind.

And the fact of the matter is when I wrote the 4-hour body, people were like, "Oh my god, you want us to Repeat the same meals over and over again?" I'm like, "What did you have for breakfast the last 5 days?" And they ate the same damn thing. You're just swapping out to fall meals. So my first meal is something typically pretty small, like the the mackerel I explained, and then I have a big meal. I might have some more protein in between, but it's like yesterday I had lamb chops that were delicious with some

vegetables made in an air fryer. No problem, right? And later on, I might have like a ribeye chopped up on a big gigantic salad with some other stuff added to it, but that's about it. You have to be careful with the macadamia nuts. Those things will creep up on you. But that is in effect the diet, right? And I'm doing my training. I'm doing my rehab. I'm doing my zone 2. I do find I'm a little, let's say, lower performance when I'm when I'm in ketosis. But what I wanted to talk about is Maybe a

false negative that I've experienced. And I'll explain what that is. So, how do you know if you're, and I keep putting this in quotation marks, like quote unquote in ketosis, right? Because most people are, or maybe all people are producing some level of ketones. So, there are different concentrations, right, that you can measure with a finger prick, just like you would look at glucose. And at least with the finger prick, I think that's Measuring what you mentioned earlier as being so beneficial in a lot of studies, the beta hydroxybutyrate, BHB. >> Mhm. >> I also

have because I wanted to run this tracking, a G7 Dexcom continuous glucose monitor on one arm and then a SI bio, apologies, I'm not pronouncing that correctly, continuous ketone monitor on the other arm. And I'm wearing an Aura ring when I sleep to see how all of this affects my sleep architecture and Everything else. So, I'm gathering all this, but then I notice something really weird, which I've texted you about because I I keep feeling like I'm failing at keto. I feel great. I feel sharp. And yet, when I look at not just the continuous

glucose monitor, but even with the fingerprint, because you do have to often calibrate these things, right? Don't assume that your continuous monitors are accurate. You want to Calibrate them. But I'm looking at the numbers and for instance, my girlfriend freaked out the other night because my phone started screaming. I had earplugs in cuz I didn't hear it and it was like critical medical alert or whatever the code read was because my glucose was 69. I suppose it's gotten quite a bit lower on ketosis, but you know, usually hovers somewhere between like 65 and 80. And

my ketones were 0.2 millmers. Now, when we've talked in prior conversations About what kind of target you might aim for, it seems like, you know, between 1.2 and 2 millmers is anxolytic, right? Lowers anxiety. And then you're looking for this ratio. You could talk about this, but the GKI, there's a ratio of glucose to ketones. And I look at those numbers and I'm like, this makes no sense to me because I'm not getting enough glucose to function well. And if I'm basing it off of the Keto Mojo finger prick, even the precision extra From Abbott

or my continuous ketone monitor, I'm not getting any ketones either if you're taking it at face value. So, how am I functioning? [laughter] How would you answer that? Because I don't think I'd be the only person who feels like they're doing something wrong if they run into this, but how would you interpret this? I would definitely say you're running lean and I think what you've done and your O GT test is really Good. I think you had messaged that. >> And the O GT for folks is just that oral glucose tolerance test where you drink

a bunch of dextrose water and then they take your blood every 30 minutes for two hours to see how you're responding to it. >> Yeah. The biggest metabolic lever would be you have enhanced insulin sensitivity and I think that has been the focus. For example, Ben Bickman wrote a book on this and you know doing hundreds of Podcasts on insulin resistance, reversing insulin resistance and low carb ketogenic, you know, being effective for that. So that first and foremost, your insulin sensitivity is very high, your fat oxidation is really high and your glucose disposal is high.

And if [snorts] you're in a caloric deficit, your ketone uptake is very high. We see this quite convincingly, you know, in older rats where we like gavage, where we tube feed the rats and They're older, the ketones get to toxic levels, whereas like a younger metabolically fit rodent will dispose of it very quickly. Same with a couch potato human, same with an elite level athlete. So you have very rapid. So when you measure ketones in the blood, that's a function of ketone production and ketone utilization. And you could have two to five times higher ketone

utilization, you know, with high metabolic fitness. And that's due in Part to ketoytic enzymes. The you upregulate the MCT transporters that could be two or in rodents two or three times higher. We I haven't done that personally and we have some data in humans we haven't published yet, but that is a real thing and I think that you're experiencing. Also, I if you're in a caloric deficit, there's less spillover. I just bought like an antique motorcycle and it's got a carburetor and the float sticks a little bit and it Always drips out the carburetor when

I'm running it and when I stop and it's like kind of pouring out the carburetor so there's spillover of fuel, right? So, but when I'm running it, it's running lean because I'm using I'm using the fuel that's kind of going to the carburetor. And kind of the same analogy here is that, you know, for example, it might be good to just sit in one spot and relax and maybe eat a little bit of surplus calories or even eat a little Bit of carbs. And what you'll see often is like your ketones spike up. Yeah. >>

So I remember some of my highest ketone levels ever is when I consumed [laughter] carbohydrates after I was fasting or in a state of keto, it like jumped up to 5, six, seven. I was like, what is going on here? But the glucose in that context is ketone sparing. But the glucose will also shut off ketogenesis. So it'll tank you know after but >> afterwards. So it sounds like then because of probably the intermittent fasting in large part I would think if my insulin sensitivity is high enough that can be paired with higher ketone utilization.

So if on the assembly line of my body right they're producing 10 units of ketones. If I didn't have good ketone utilization and it was my first rodeo with ketosis, let's just say, or a ketogenic diet, the finger prick might pick up all 10 of those units. I'm Simplifying here, right? But if I have high ketone utilization and my body's quickly using eight of those, especially in a caloric deficit, then it's only measuring two and I'm getting the false negative that I'm not actually producing ketones in the first place. Is that a fair, very, very

simplified description? And you're not measuring tissue levels of ketones, which we have done too, even in the brain. And that can shoot up like really high also. And I've done this With Peter Aia too. We were measuring blood and then breath. And it seems like when we were in a caloric deficit fasting, our ketones were like really low in the blood. >> Low is [clears throat] like one to two, but we're like really deep into fasting, whereas our breath ketones were maxing out the meters. We kind of concluded that after a lot of testing that

the breath ketones were almost a better indicator of ketosis, a more accurate, I Guess you could say in a caloric deficit because when you're in a caloric deficit, you just have very high ketone disposal uptake into the tissues. >> It looks like a breathalyzer, right? So, is that measuring what is it? Accetoacetate. No, I'm just trying to repeat words that I've heard once or twice, but it's not BHB. >> Acetone. >> Acetone. God damn it. All right, I know I was close. That was It was a 50/50. >> Comes from the spontaneous decarboxilation of accetoacetate.

Like we'll spit out about 20% of the acettoacetate will kick off to acetone and then you can measure. >> I got it. >> We've measured blood levels of each and it's very tricky to do that, but we've done it in the lab. >> All right, here's another practical tactical question for you because I've gone back and forth on this and Uncle Chad GPT has confused the out of me. So maybe you can help resolve it. gluconneogenesis and protein intake, right? So, you consume what is it between like 200 240 grams of protein a day? Something

like that. Is that roughly? >> Yeah. On active days, on like less active days, if I'm just behind my computer all day, maybe closer to 180 200, but yeah, generally speaking, >> and people might have picked up when Dom Was casually throwing around like, you know, when you've been squatting 400 and you take a break and then you go back and you only could squat 300 lb. Tom's a pretty big guy who's also deadlifted 500 lb for like 10 reps before after fasting for a week. So, he and I [snorts] are not the same size.

But, nonetheless, I'm trying to figure out on one hand how much protein I can eat without my liver taking excess protein amino acids and turning it into glucose. Right? And Depending on what I look at and I have looked at sources outside of chat GPT on one hand there are folks who say don't worry about it if you're consuming enough fat you really don't have to worry about it and then there are other folks are like watch out watch out if you consume more than x number of grams at a given meal you can very

easily knock yourself out of ketosis which would if that's true be maybe an alternate explanation for why I'm Getting these low readings if I'm having a small meal around 3 and then a gigantic meal later on. How should I and how should listeners think about this? >> If you were to consume protein in the form of liquid, for example, like whey or something like that, then the the rapid entry of amino acids into your bloodstream from your small intestine will shut off ketosis. So fat and fiber and salt because your pyloric sphincter will basically be

pretty tight until Your stomach >> talking dirty dumb >> pyloric sphincter where your stomach connects to your small intestine. If you have a very fatty, salty, high-fiber meal, that little that entryway, we call that the sphincter. It's the pyloric sphincter will remain shut until like the contents of your stomach become isotonic which means that your body has to kind of give up water and it's got to churn it and break it down. So you could Delay gastric absorption simply with fat, fiber and salt is pretty good too. You could do ketone salts or just salt

electrolytes. So that will delay the entry of amino acids or protein into the small intestine and thus amino acids into the bloodstream. And that's the major regulator of ketosis, you know, having an impact on insulin and also having impact on glucanogenesis to that rate of entry. And if you can slow that down, you see nothing on the CGM and Your ketosis levels can basically stay. You could further augment that by using MCT oil with the protein and the fiber. And so if you have longchain fats from like a fatty steak and MCT oil and then

fiber and that could be insoluble fiber is pretty good to soluble and insoluble that can slow the entry of amino acids and essentially buffer the glucanogenic response. >> So let's say I was stuck in San Francisco late. I'm just taking a rare Trip over here. which is pretty exciting time to be here with all of the mania with AI going on. Everyone's kind of drunk on the Kool-Aid, but that's a separate story. I got trapped downtown because didn't want to deal with traffic and blah blah blah blah blah. So, I ended up having a huge

bunless double cheeseburger, like gigantic. This thing, I did not expect it to be as big as it was, right? And so I go online to try to figure out what The protein content of this thing might be. And it's like 80 gram of protein, [clears throat] >> but plenty of fat, certainly tons of fat, salty AF, plenty of salt, not a lot of fiber. We'll give that one a pass. Should I be worried about something like that knocking me out of ketosis? >> I think you need to measure. So, I'm kind of default back to

like everybody's a unique metabolic entity. But if you eat that and kind of your activity level Is high and you're in a bit of a caloric deficit and you were to have that and sort of not overdo it on the total calories, I know my body. I know my body. I could stay in ketosis. But if you have that oversatiated feeling, so we have we have neurons, we have neuronal pathways to and from the liver and to and from the gut. We call that apherant and epherent signaling, right? and the entic nervous system and a

big meal will basically tell your Brain that you had a big meal and independent I talked about the amino acids going into the bloodstream kind of kicking you out of ketosis but there's also like this when you have stretch receptors and you have a big full meal in your gut then that could actually tell your brain to activate the sympathetic nervous system and then that by virtue of spilling out catakolamines can basically like we're talking adrenal epinephrine, things like that that can Further augment and enhance glucanogenesis. So, >> okay, let me just translate that for

a second. So, people wake up, cortisol's developed this like bad reputation among a lot of like online influencers, but it's like you really need cortisol, right? So, when you wake up in the morning and you see a bit of a glucose spike, like it's actually important to get your ass up and moving. If you're in ketosis, it's a different thing, right? So, if I'm hearing you correctly, right, outside of how people think about digestion, blood sugar, insulin, etc., that just based on stretching your stomach, etc., right, with these mechano receptors taking the inputs that that

signals to the brain, it's go time. So, let's basically get things moving with with these hormones. And that could in and of itself then trigger the liver to produce more glucose or liberate more glycogen. I guess >> it can if it's above and beyond what you normally eat. >> Yeah. Yeah, >> if you train your body to that size meal, but it also activates other gut hormones like choleiccytoinine that's called CCK and other things that can then activate the parasympathetic nervous system that comes in a little bit after. At the same time, it sort of

kind of bifurcates, but then the Parasympathetic nervous system is sort of relax, digest, rest and relax, digest. So that kind of comes in after. So you might see a blip and sort of might feel kind of stimulated. Also all the salt if it's a salty meal, it's going to expand your plasma volume. Your blood volume will increase and that can increase your blood pressure a little bit and that can activate your sympathetic nervous system. So it's always good to go take a walk after a Big meal. >> Yeah, I do that. Not like a strenuous,

not like go squat and deadlift, but just yeah, even a 10, 15, ideally like a 20 minute brisk walk is really good after a big meal. >> Let me ask you this on the walk timing. So when I have a big meal and I will say I think I have trained my body to have big meals and what the exact response is. I can only give you subjectively what I feel and I can give you what the Monitors show. But I typically feel pretty good. However, if I have a big meal, whether this is in

ketosis or otherwise, I don't see the biggest spike until something like depends on the meal, right? But 60 to 90 minutes later, that's when I see the spike. So, should I do the walk at 60 to 90 minutes or should I do the walk right after the meal? When should I actually time the walk? >> So, you eat a meal, you go walk, and Then you see the rise 60 to 90 minutes after, or is that independent of the walk? >> Independent of the walk. >> Okay. So, you're not walking, but you see the rise

60 to 90 minutes later. So, I'm I'm saying that you might not see that rise 60 or 90 minutes later >> if you did it right after the meal. >> Yeah. Just because a little bit goes a long way. So, just like walking actually doing like some stretching and walking Too, it activates the glucose 4, the glut 4 transporters. >> Yep. >> That's insulin independent. So, less insulin is dumped, greater glucose uptake. And you're also using sort of the sympathetic nervous system mobilization of glucose through glucanogenesis during that walk. So it then attenuates the buffering

of ketogenesis. A very short walk can go a long way. >> Okay, cool. Yeah, the is it glut? How do you pronounce that? I don't know. How do people say that? >> I say glute. I say glute for. >> All right. Glute for >> people say glut. >> Yeah. For the OGs in the audience, go back and look for glute for in the for our body. It's in there. So the other measurement question I want to ask you about which is you know these continuous glucose and ketone monitors are not Designed for someone like me,

right? They're developed presumably I don't know about the keto monitor but in the case of glucose to help people with serious conditions not end up in very serious situations. So when I am looking at my ketone levels right like right now I feel very sharp. I had some keto start. You know this well. Exogenous ketone saltbased product not too long ago just in hot water with a little bit of MCT oil. This Was I guess an hour hour and a half ago. But I'm at 0.4 millmers. And I guess what I'm saying is whether I

have a huge meal or I'm fasting as I am right now my range is basically 0.1 to 0.4 4 95% of the time. There are a few outlier cases. If I'm just doing like a yolo, you know, as many grams as possible exogenous ketone party, then maybe I could goose it. But we can talk about this. Like once it gets past a certain point, then I might spike insulin and Have a subsequent crash. But I guess what I'm trying to say in brief is my range for the most part is 0.1 to 0.4 for regardless

of whether I'm fasting or eating a gigantic double cheeseburger. So, I'm not really sure how to determine what effect it's having. I can watch the glucose, but you know, right now I'm 0.4 millmers of concentration on the side bio. And as we've talked about, maybe maybe the precision extra would give me an extra.1 or two, but they've been Pretty close so far. And then ever since my cheat meal, we had this experiment, right? I wanted to see if I did a workout and then had one or two cheat meals last Saturday. It is now Thursday,

but my glucose right now is is 103, right? Which is which is higher than the week prior. >> Mhm. >> But it goes [clears throat] around. It moves around. Last night it was probably 70 something. Do you have any Suggestions for how to read the tea leaves or is it mostly just subjective feel? I mean, still thinking about the size of the meal. I guess what I'm saying is if my device is telling me as it is right now, right? 0.4 fat not burning. You're almost not burning fat at the moment. Not in ketone. Like,

it's very chastising. So, if I'm to believe this by the letter of the law on the screen, I'm failing at ketosis. Any thoughts on how to kind of read the tea Leaves here? >> I would kind of ignore that. I think that's sort of an app in the process of being sort of developed the fat simul. Yeah. So you would need like whole body metabolomics to really answer that question if you're in fat burning or do metabolic cart and look at respiratory quotient or whatever. But >> subjectively if you feel good we have seen like

in athletes especially more advanced athletes that and we do a very Strict keto macros and everything that basically with a bunch of athletes 0.8 8 is about as high as we get and that's the average across sometimes you get guys like 2.5 2.6 six like every day and the same guy with the same you know essentially metabolic phenotype will be running 4.3 he could potentially just have greater ketone >> utilization >> utilization so I think it would be important to measure your blood so a Continuous ketone monitor measures interstitial >> ketones that can be different

the bio I think it's a great device it's very versatile I can kind of you know jump in and out of salt water the thing stays is on me. It's I almost like more reliable than a CGM. But I did notice and I probably used about 50 of these devices that the first week is pretty accurate and then it tapers off the sensitivity. And this is a known limitation of the Technology is that essentially the the enzymebased sensor system tends to just de and you could get around that conceivably just by having the ability in

the app to calibrate it. Mhm. >> So, if you were to measure it and the continuous ketone monitor is measuring 1.0, but your blood ketones is 2.0, that you should be able to calibrate it like you can with a Dexcom. >> So, they acknowledged that at the company and they said, "Yes, we realize That would fix the problem, but that's not a feature of the app yet." >> They do have in events they have blood ketone on the bottom right. I don't know if it actually calibrates it. It may just record the blood ketone at

this point. It does not have the ability to calibrate it to my knowledge. >> I inputed one measurement on the the Keto Mojo and it didn't seem to change it, right? The number stayed the same. No. >> So, I think it's just logging it >> because you can do that with a glucometer. >> Well, you can do it with Dexcom. >> Dexcom, >> but not Abbott. >> Yeah. Okay. >> So, that's a problem with the Abbott Freestyle, too. And that's a feedback I gave them because I put these devices on, it's reading me like 130.

Yeah. >> But I measure I'm like 80. It's Literally like 50 because >> Wow. If you are lean and it's stuck in your muscle instead of your atapost tissue, >> oh, [groaning] >> the glucose levels are going to be higher, especially like when you work out and stuff. >> So, I've noticed this and that's why the Dexcom is very nice because I can calibrate it too. Yeah. >> And I consistently show that and that Was a major issue I had. Let me hop in also and just tell folks this is not going to be very

quantifiable, but for what it's worth, part of my reason I avoided intermittent fasting for so long is that I thought I would not be able to get sufficient protein or caloric intake and that I would lose a bunch of muscle mass. I was dead wrong about that. I was very very wrong. If anything, it seems to have enhanced my ability to put on muscle kind of per calorie or per gram Of protein ingested. And so, I admit I was totally wrong about that. Furthermore, on this ketogenic diet where I've historically found it pretty hard to

put on muscle or I shouldn't say keep muscle because I'm only doing it for a few weeks, but I have been astonished by having one small meal. Like I'll have some oxtail soup after this with some veggies and and obviously oxtail. It's a whole separate story. And [laughter] then I'll go out and have another meal probably in like 3 or 4 hours which will be a much bigger meal. And just with that, and I am watching some of the grams of protein intake and so on, but I have not looking in the mirror and looking

at the weights that I'm putting up in the gym, I don't feel like I have lost any muscle and I feel like I have leaned out. Some of that's losing fluid, but I've been really impressed with how little relative to What I used to do in college, like taking weight gainers and just all this garbage. like how little it actually takes to at least maintain muscle mass. But I do have a question for you which I've never really been able to answer to my satisfaction and it kind of relates to rabbit starvation. For people who

don't know what that is, you could probably give a better description. But if you've ever watched the show Alone, Alone is probably the Only reality TV show that I love to watch. Seasons six and seven in particular are outstanding for folks. But what you will notice is that if people are trying to survive in the wilderness to outlast everyone else, that's what the show is. You get to pick a handful of items, you get dropped off, you don't get to choose where you're dropped, and then you just need to survive for as long as possible.

Sometimes it's 100 days, sometimes it's Last man or woman standing. If somebody is only eating lean protein like rabbits, they will waste away. They will not last. They will have to get yanked out for medical reasons. And that might seem strange to people. My question though is on a ketogenic diet specifically, can you just consume leaner protein and then rely on body fat for the fat? And some people are like, "Yeah, everybody knows that doesn't work." But I really want to understand Why that's the case, right? Because I understand dietary fat sort of dampens insulin

response, or at least that's my understanding. Maybe there's a rate limiting step in how much body fat you can break down and use, right? And who knows if [clears throat] that's mediated by the kidneys or who the hell liver, I don't know, right? I guess it would probably be liver. But I'd love to hear your take on it, right? Because certainly in the past, I and lots of People reading the 4-hour body have been able to lose more body fat than they are told they are capable of losing as measured through DEXA scans and other

things. Can you do a like moderate fat or low-fat proteinbased keto diet if your goal in part is to lose body fat or does that backfire? >> Yeah, just not indefinitely. So, when I was did the ketogenic diet for a year, I was cruising about 300 to 320 gram of fat, sometimes 350 grams of fat per day. And then just experimenting, I would throw in two days per week of protein veggies >> with about 50 to 100 grams of fat. And in those days of dropping to 300 plus grams of fat to 50 to 100

grams of fat after two days like I swore like I lost like a 2% body fat like in that and I would just transition back. So I would just periodically throw in protein veggie days. I would cruise on keto and then periodically titrate in the protein Veggie days to assist body composition alterations. And if I kept that going, I could get pretty dramatic like almost scary lean to where it happened very fast. It's almost keto trains your fat metabolism. And then if you just start titrating in, it's just pulling fat out. And I think my

body really liked throwing in the veggies with the fiber seemed to help with gut health. And I would do that twice a week and it's pretty dramatic. >> Why not do it seven days a week? What happens when you try to do it for more? >> If the idea is to stay in ketosis, it was really hard for me to stay in ketosis if I do protein veggies. Like after 2 days, I would kind of be out, but my metabolism would be cranking. >> Mechanistically, why is that the case? Why doesn't your body just break

down more body fat? >> Well, it's taking body fat exogenously and endogenously. And I think the more Fat going to the liver, you know, and the more fat that's in circulation gets sort of shuttled to the liver and then that's sort of stimulating beta oxidation in the liver. You just have a greater fat pool. But actually, I think the day that I would do protein veggie days and then the day I would jump back into ketosis, I would see this big ramp up in ketones like that day. Whereas, if I did like a cheat day

and just ate a lot of carbohydrates, it took Me like two or three days to get back into ketosis. But if I just did like protein and veggies >> and cruise back into ketosis, then I would rapidly get back into ketosis and just gave my body a break from from the fat. But I think just that short amount of time really stimulates mobilization of fat from your body because your body is used to getting it exogenously and then you're pulling more fat off. But yeah, I think on the protein veggie Days, I'm getting higher amounts

of calories from protein. So that has a bit of an anti- ketogenic effect. Yeah. And then shifting back into ketosis on that third day, I always had probably the best, you know, ketone numbers for the week. I don't want to beat this dead horse too long, but I'd love to just hear you riff on this a little bit more because I guess in my mind I'm thinking, well, on your protein veggie only days, if you're getting not enough protein to Satisfy all of your resting metabolic rate, right? Like you're hypoc caloric, but you're getting enough

protein to not lose muscle. Why wouldn't the body just break down the fat that it needs to continue producing ketones? Right? So, I'm trying to avoid the gluconneogenesis problem where you're having like 200 g at a meal with no fat to offset it. But if you're having smaller amounts that are slowly digested, but it's just enough to keep you from losing muscle Mass, maybe you're doing some weight training to help with that, you know, or whatever, then I guess what I'm trying to figure out is why the dietary fat is so important because I think

of the body, right? It's like each pound of stored body fat is what? >> 3600 calories, >> right? So 3,600 calories, that's a decent amount of calories, right? And for for somebody who's let's just say you're 150 lb 10% body fat. Okay, you got 15 time 3600 you got plenty of body fat to go around. So it would seem to be enough to do a few weeks of ketosis that is low fat, higher protein, but not enough protein to necessarily be hammering your liver with gluconneogenesis if you're dividing it up slowly digested protein. Some people

are going to be really annoyed with me dragging this out so long, but why is dietary fat so important? >> Because I mean that's the fuel that that you are using. You coax your body into using. And I should probably add a little bit of context to my protein veggie days. So I would go from like 125 grams of protein to like 300 grams of protein. >> Right. Right. >> That's a pretty big bolus of protein. >> That's a lot. Yeah. And if one was to go 100 grams of protein or whatever and then bump

it up to like 170 or 200 or Something, they may not, you know, kick out of ketosis, but I remember just lower ketones, but not out of I was still in ketosis. Yeah. >> But typically how I think I did it my protein veggie days were following like a heavy deadlift or squat workout. So the thinking was that I'm recovering for those two days and the extra amino acids and proteins and mTor activation is sort of assisting in recovery and regeneration and skeletal muscle protein Synthesis and then I would kind of go back I calculated

it in that way. So yeah I like doubled the protein on the protein veggie days but my calories were about the same or maybe a little bit lower. Yeah, I need Sibio, if you're listening, please allow me to calibrate this with a finger prick because I need a little more range. [laughter] I need a little more range than 01 to 04 for me to be able to read this type of thing effectively, right? Because Technically, if I'm reading this as it is, like I'm never in ketosis. I shouldn't say never. That's not true. But in

any case, it would be nice to be able to calibrate. Let's come back to something I promised that I would ask about which is neurodeenerative disease, Alzheimer's, etc. Could the ketogenic diet benefit people with these conditions? And just as important, certainly for me personally, is it plausible there's a mechanism by which The ketogenic diet regularly done could help delay the onset of any of these diseases or am I just polyiana hoping for a pie in the sky? I think that's a question we don't have an unambiguous answer to, but I think all the science points

into the direction that if you improve upon and optimize your cardabolic I like to say cardioimuno metabolic biomarkers instead of cardio metabolic biomarkers because if you can lower for example your insulin and keep That between 2 to six and if you lower your HSCP below 0.6 6 and then optimize your hemoglobin A1C, your glucose. And I think also, and I've talked about this with Rhonda Patrick and other people, too, that if you measure your omega-3 fatty acids and look at your omega 3 to6 ratio, I think that's going to be a biioarker that's probably going

to end up in standard blood work because it's so compelling, the data behind it. >> And you also measure your B12, too. I think that's important. people coming into the Alzheimer's center that can present as flatout Alzheimer's disease and then you correct their B12, a B12 deficiency will cause brain atrophy. So, and that could be reversed with B12. So, the things that if you're following ketone metabolic therapy, it's impacting the things that we know are driving age related chronic diseases and then you know obviously one of them is Alzheimer's. So the level of inflammation HSCRP

now is probably more aogenic than LDL. Like there's probably people selling statins that don't want to hear that, but we know that the data is emerging on that now. So lower insulin, lower inflammation, >> and that's an inflammatory marker, right? The C reactive protein. What does the HS stand for? Or what is that? >> High sensitivity. C reactive protein. >> High sensitivity. >> So it measures in that lower range. And I used to trend to like two to two to three. Like my early CRP, HSCRP, when I was like on a high carb, I only

had it measured twice when I was on a high carb diet. But, you know, since I've been keto, it's either non-detectable or like 0.2 or when I did extreme environment research on myself, you know, then I could bump it up a little bit. And when I had >> a bacterial or viral gastroenterteritis, It shot through the roof. So because it activated your immune system but generally that HSCP >> is a big driver. I used to laugh at it and be like ah it's this nonsensitive thing but now like all the data is pointing to the

direction that we need to add that to that and your omega-3 status your B12 make sure you don't have any deficiencies because that could lead to sort of rapid progression >> to Alzheimer's disease your magnesium Levels >> but also just in general like exercise. >> Yeah. the biggest metabolic lever and your body weight, body composition. Get Dexa scans. I know it might be good for you to do a DEXA scan with your keto experiments, too. So, >> yep. >> I was doing once a year, but now I end up doing like three or four times

a year because I do these many experiments to see how acutely some of the things are Impacting my body composition >> because I I just get antsy for like an answer to that. Mhm. >> It's a long-winded explanation to just basically say that your your metabolic health is tightly linked to your brain health and can dramatically delay the onset of Alzheimer's disease. Not that you're going to get it or reverse it altogether before something else gets you in the end. >> The metabolic health piece, just to Underscore that, I mean, one of my relatives in

question, ApoE3, I understand that's not the only risk factor, but there something just seemed to be missing, right? Because the decline was so precipitous, it didn't map to any patient data or clinical data that a number of doctors who are also researchers I was working with had seen. Also, because this person, this relative had been assessed four or five years Prior and did not show any indication of predisposition to a rapid decline. I'm a boy E34. again recognizing there are other factors at play but when she just kind of disintegrated a few things there are

a few things that came to light number one is her local GP had basically missed severe metabolic dysfunction for years and I can't remember the reference range but like insulin let's let's call it upper bound of 12 I'm making this up but you'll get the idea and she was like 43 right it was just absolutely atrocious >> and her body weight and just general like composition. >> Poor body composition. Yeah. Poor body composition. Very little exercise despite my best efforts. Misbehaves horribly dietarily. Not morbidly obese, but certainly >> smoking, alcohol, other drugs. >> No smoking

or alcohol. >> Okay. >> But here's the other piece. So she had been diagnosed stage one breast cancer had a lumpctomy was removed late7s was put on an estrogen I think it's an estrogen blocker called let looked at this and I spoke to a friend of mine who was a radoncologist and she said it is very poorly tolerated by most women from a cognitive perspective like they get smashed by and large >> guys too by the way guys. Yeah, guys, too. >> Guys that take aromaticase inhibitors, you know, for like TRT and things like that.

It's it's not a good thing to do. >> So, I was looking at it and I mean it's upsetting that I'm the one who has to kind of find these things. But it's like, okay, well, we think about the oncologist role. It's to prevent my mom from dying of cancer. That's the directive, right? But if she were 30 and had later stage cancer that was really aggressive, it's one thing. But she's Late 70s, stage one, all cancer removed. and so got her off of the letol with the cooperation and after discussions with doctors and almost

saw an immediate turnaround within a handful of weeks after the wash out period and everything but it seems to I mean look I'm not an MD I don't play one on the internet but it seems to have done some real damage I mean there's the metabolic piece that is very non-trivial but the the acceleration of decline was just so Absurd over the course of a handful of months. Terrifying to see. But I guess I'm laying this all in not necessarily to explore this particular case because I've got a lot of people on it for all

of my relatives, but it's just to say that I am not going quietly into the night with something like Alzheimer's, right? And so what I'm trying to figure out for myself, I'd be curious to hear your perspective. I will be honest, I find keto pretty goddamn boring. like I Don't find it to be the most diverse diet in the world. I don't really want to do it all year round. I also have some maybe compromising cardiac elements. Uh I'm a cholesterol hyperabsor so I do I use again guys talk to your doc. Don't just copy

me but it's like I'm using rapatha taking a zetto. I have been also taking nexet but that might end up being redundant the bidolic acid with the rapatha. That is a a long way of saying like I got to keep an eye On the heart stuff because neurodeenerative disease and cardiovascular disease is what's kills everybody in my family. So, for a lot of reasons, I don't want to do keto all year, but I'm trying to figure out like what is the sort of minimal effective dose that [clears throat] and I know we're going to have

to probably take a couple of speculative leaps here, but just as a working Hypothesis, right? What does a minimum effective dose of following a strict ketogenic diet look like for me? assuming the rest of the time I'm still doing intermittent fasting. I'm not eating a lot of refined carbohydrates. But how might you suggest that I think about that? Because I don't know what the durability of kind of keto memory like metabolic memory is. So, I'm trying to figure out like can I get away with two three to four week periods a year Where there's some

carryover of like cancer protective you know our last conversation we kind of talked about thinking about ketones as hormones but in terms of neuroprotective anti-inflammatory yada yada yada what are your thoughts >> well I think in your context it's hard to say like you know to give absolutes but I would say you can get 80% of the benefits with a low carb diet. Low carb meaning, You know, 100 grams a day, just fibrous, non- starch, non- sugar carbs, low carb, Mediterranean, if you want to call it that. And then periodically, maybe one one week out

of a month, get into a deeper state of ketosis and higher is not better. We know that from the research. When ketones get into that two, three, four, five millmer range, that creates energy toxicity and something we call reductive stress. And that that is not good. I did not know This before getting into this kind of research. But the sweet spot seems to be between one and two for therapeutic ketosis. Unless you're metabolically managing a disorder that's highly responsive to a ketogenic diet, like you know, neuromabolic diseases and and some of the things that we

actually study need to be in the two to three millolar and and oxygen toxicity needs to be like four to five because it's a very powerful seizures. [snorts] But one to Two seems to be the sweet spots for metabolic management of many different things. and also just general metabolic health. And I think what you'd be doing just doing low carb and periodic ketosis is just enhancing your metabolic flexibility and maybe increasing the diversity of food that you're eating to prevent micronutrient deficiencies too. I am of the opinion that plants are good for you to eat.

broccoli, asparagus, salads, you know, colorful vegetables, Things like that that kind of fit into a pattern of eating that we've known. Even things like lentils are probably good. Lentils actually have like zero CGM response to me. >> Really? >> Yeah. Lentils seems to like skyrocket other people that I know. I'm like completely flat. >> I'm like somewhere in between. Yeah, I'm somewhere in between. >> Like completely flat. I don't know. Maybe it's the time of day that I have them at dinner. Then I always go take a walk, but it's like no bump at all

>> in my CGM. And I think that's where CGM comes into play. And we can do a personal precision engineered diet, if you will. And it gives us insight into the types of foods and the amount of foods that we can eat. And I think that's going to be really important information. And I know there's a lot of people harping on Because another study came out on CGMs provide no benefit at all to the non-diabetic. Yeah. And I've had this conversation with people actually at a big event and people that were type two diabetics and

I asked them just flat out. I just went around the around the table and just saying if you're type two diabetic when you were diagnosed what like three years ago if you were to be giving a CGM five years before that or even one year Before that do you think you would have been diagnosed with type two diabetes? And they said no. >> They said once they got type two diabetes and got a CGM it gave them the awareness. I mean, you can ask anyone who has flat out overt type two diabetes and just ask

them the question, hey, if you were given a CGM a year or two in advance and you understood the impact of foods. So, so I think a CGM is going to be important for delaying Alzheimer's Disease. And if you have loved ones, Tim, and your family, that I think you would encourage them to slap on a CGM and get some insight into what they're eating. But it's also forcing them to exercise because, you know, we're talking about diet here. Yeah, >> but just getting out and doing a brisk walk 20, 30 minutes a day can

go a long way. Resistance exercise, I'm a little biased towards that, but muscle is like an endocrine organ that produces, you Know, hormones and various molecules that are neuroprotective and muscle is tightly linked to brain size >> and of course your your waist and your visceral fat. I would also encourage them to get a DEXA scan and gify it and say every year I'm going to get a DEXA scan and every year like I do I just kind of like it create like a lot of stress for myself to like beat my DEXA scan every

year and get their friends involved. Make it like a social event. Everybody goes and gets their DEXA and then every year you go back and just try to beat >> beat your scores. >> Yeah, these are lowhanging fruit kind of things people should be doing. >> Yeah, I think probably fair to say make sure you consistently hydrate for any of these things. >> Yep. like a DEXA scan. I do I do have a follow-up question. So, also in the exercise piece, people can look up Something called Clotho, K L O T H O. There's a

lot more that comes of exercise like BDNF and all these various things. There's a book called Spark that covers some of it, but it's very outdated. But check out cloth. There are a lot of good reasons to exercise. Thinking of muscle like an endocrin organ. That's a really good way to put it. My question to you was you mentioned say one week per month going to more of a lower carb or katotic state. How would You think about the benefits of one week per month assuming that the rest of the time I'm behaving right most

of the time with a like lower carbohydrate Mediterranean diet. Let's just say, okay, one week per month, every 3 months, or 3 weeks, contiguous weeks, once a quarter. Do you feel like one of those is superior to the other? >> Not really. I think whatever pattern works best, I think you would gain Benefits for both. That would be an interesting experiment to do. I'm just thinking about the lead time to get into a like a properly ketogenic state if I'm going from some carbohydrate to ketosis. We could talk about things that might accelerate it, but

like if it takes me 2 days to get there or 3 days and then I only have kind of 4 days in the sweet spot. >> Mhm. >> These are things running through my Mind. I'm just curious to get your take. >> The one week intervention for the month, my kind of opinion is that it could be pretty aggressive. like you cut calories 50% the first two days and then cruise into it so you're really cranking ketones by the end of the week >> and then you're also cruising into it from what should be like

a low carb diet. So you should have that metabolic flexibility to kind of seamlessly transition into that ketosis state and >> you could do intermittent fasting with mild caloric restriction for the first two days to to ramp up ketones. Alternatively, if your schedule permits and like you know your work and you have like three weeks where you need to really dig deep into a research project or something and ketosis seems to give you that cognitive flow or boost, then that might situationally fit into your schedule. And I definitely have periods of time where I do

that, especially like If my wife is traveling or something like that or on a research project or something. I just like, okay, I clean the house of certain foods and then I just prepare. I mean, simple things like that, too. I know just from the clinical ketogenic world is that if you have a family member that stocks the shelves with certain foods that can trigger and cause food noise, then that can really, you know, hamper your compliance to that. But you want to prepare the house Before if you're going into a oneweek or you're going

to a 3-week, prepare the house and just make sure that you could do, of course, you could just call Uber Eats and get anything delivered, but you want to kind of have the house prepared for that and mentally prepare for it. So for you personally, if you had some hereditary gnarliness, right, if you looked back at your family tree and you're like, "Oo, whether it's a bunch of cancer or a bunch of neuro Degenerative stuff, maybe bit of both, who knows?" Would you be more inclined to do the one week per month just for you

personally? Or >> I would >> Yeah, one week per month. >> Yeah. And I would shoot to get a glucose ketone index of like one to two for at least three days out of that week. So really do a fairly aggressive ketone metabolic therapy intervention. Kind of even think about it as like a Prescription intervention just like Walter Longo's diet is a prescription medical therapy. Right? So I would shoot to achieve a glucose ketone index of one to two for three days. and everything that we've seen in the lab that I've seen sort of on

paper. Of course, people aren't out there measuring the autotheazome like P62 and other things, but that you are achieving a level of autophagy, and that's also stimulating many of the benefits of ketosis, not Just ketones as an energy source, but you're getting many of the robust signaling effects and really adapting your metabolism to fat and ketone sort of oxidation that has long-term benefits that can go at least 3 weeks. So I'm convinced of that. So you get benefits for 3 weeks, reset one week, benefits for 3 weeks, reset one week. So you're always kind of

getting whereas if you do 3 weeks and then take a period of time off, I'm not totally convinced that Those benefits are going to span that amount of time frame. That's >> my thinking. >> And you mentioned people can find calculators out there and actually a lot of the devices will try to provide this to you. Well, actually, is that is that true? I guess they would have to have both data streams, so probably not. But the GKI, the glucose ketone index, you can find calculators for this, but fact check this since this is AI

overview From Google. I wanted to just take a look at it. Divide your blood glucose level by your ketone level. If your glucose is millig per deciliter, common in the US, you first divide it by 18. This is an important step to convert it to millmers per liter matching the ketone units. Then perform the division. So you can figure this out very easily. And that is the GKI that you were mentioning of a 1 to2. What might that look like just Offhand? Not known for my quick mental arithmetic [laughter] on the podcast, but what would

a GKI of say one or two look like in terms of the readout on the glucometer and the readout on the finger prick for the millimmers for ketones? What would be an example? So if people are like don't want to do the millolar concentration of glucose if your glucose is 80 and then your ketones are 2 millmer you are right into that one to two the glucose ketone Index of one to two you're between that level if you could bring your glucose down to like 68 70 and get your ketones up to three. So that

would be a GKI of one. So that's pretty hard to achieve, but relatively definitely doable with exogenous ketones and MCT and things like that. >> Yeah. I think what's totally feasible is getting your glucose down to like 80 80 to 85 in that range and getting your ketones, you know, at the end of the Oneweek fast up to two and maintaining that. So that would be kind of achieving that GKI of two. I think I'm probably saying what I wish to be true, [laughter] which is that my insulin sensitivity has improved a lot in the

last certainly year in particular. And that is to explain in part the or maybe wholly the lower readout on the ketone meters. But part of the reason I have confidence in that is that I'm using the same devices That I used to use. And back in the day, I would have much higher miller readouts. Of course, I have new strips. I did at least to the extent that I can for the continuous monitors. I've done calibration for the CGM, at least the glucose monitor. But that presents a problem. Even if that is good news, Tim

Ferrris, you're not failing at keto. You've actually just made yourself a lot healthier with intermittent fasting and other things. it still presents a Problem for me to figure out if I am in that GKI sweet spot. How would you suggest I try to figure that out? Is there a way to measure my ketone uptake and therefore modify the equation such that I factor that in somehow like there's a multiplier of the readout on the finger prick or something like that? How would you handle that? Let me look real quick because I got a lot of

little gadgets around. >> Dom is looking into his Santa's workshop Of [laughter] various metabolic devices. >> I have a lot of different devices. So, one is the Keto Mojo [clears throat] device. >> Yep, that's the one I have. Yeah, I've got the Keto Mojo. >> Okay. So, that I mean you could just calibrate it such that it reads in millolar concentration and glucose and ketones and it actually gives you this is the GKI version. It'll just spit out The GKI. >> Oh, you know what? I do have the GKI because you're right, the Keto Mojo

also measures glucose. I guess what I'm asking for myself is since my readouts are so low presumably as a placeholder due to improved insulin sensitivity and ketone utilization, I'm going to fail, right? If I'm just using the glucose and the ketone strips for the Keto Mojo because right now, if it's telling me that I'm at 0.4 4 Millmers. And I can tell you subjectively, I do not feel like I'm at 0.4. [laughter] I feel like I've got a lot more juice and a lot more gas in the tank. Is there a way to, whether it's

on paper or otherwise, account for the increased ketone utilization? I mean, it'd be great for me just to verify that somehow, but then whether I can verify it or not, if I wanted to try to determine during that week, like if I'm Hitting my target GKI, how would you suggest that someone like me do that if I'm just not getting the numbers necessary to make the the regular math work? >> One to two is a high bar, I guess, a GKI of 1 to2. And I think we've had this conversation back and forth with this

group that we're working with in the in the cancer community. The Society for Integrative Metabolic Oncology is a group that we're discussing the GKI and Thomas Safe Reed's very adamant about getting to one to two. But I give push back and say 1 to4 if you look at the published literature 1 to4 is absolutely 100% therapeutic across not only cancer but also like seizures and everything. So, I'm going to expand that range to a 1 to4. So, what does that mean? That would mean that your glucose level can be upwards of 80. And so, you

could have a glucose level of 75 to 80 and then get your Ketone levels to one. And that would be a GKI of one essentially if you don't have the glucose calibration for that or that would be a GKI of four. And it would be really rare, if not impossible, for anyone in the general population to even achieve a GKI of 5 to 10. >> Mhm. >> That's indicative of high fat oxidation ketone production. And I think that you're getting a lot of therapeutic benefits. Also, a millar concentration Of one in your blood represents a

10% available energy for your brain. And also the keto mojo device is measuring deta hydroxybutyrate. And if you're doing supplementation with recemic D and L then you're not picking up the L. So that could be a factor too if you're using recemic ketone salts and there's a number of publications that have already happened and some in the pipeline basically showing that elbate hydroxybutyrate takes about four to five Times longer to metabolize. So that's in circulation more. And also if you're on a ketogenic diet for reasons we don't fully understand and we are to rip out

the heart about 34 to 40% of the ketone in the heart is L beta hydroxybutyrate and we don't know why it converts the D to the L but it serves >> a function >> that the groups that have done the research are convinced it's not an energetic but it's actually impacting Cardiac output and reducing peripheral vascular resistance maybe at the glyco kaix. So I don't want to go down that rabbit hole, but basically it's like if your heart is pumping against pressure and think of it as like a garden hose and you kind of take

the kink out of the garden hose, the L beta hydroxybutyrate is kind of taking the kink out of the garden hose of your vascular endothelium and then that's also in your brain. So you have better blood flow >> to your brain. And I am convinced I mean there's tons of data out there showing an increase in brain blood flow with beta hydroxybutyrate and the L trends better to increasing that blood flow. We do a Doppler blood flow measurement on various wound healing things that we we've done in the lab. So I mean a lot of

people have vascular dementia, right? Yeah. >> So there's different types of dementia and it might be not completely one or The other and the metabolic phenotype of dementia could be vascular. you got a restriction of oxygen and and energy to the brain. My point is that one millmer of beta hydroxybutyrate in circulation has an energetic effect and it also has a pronounced effect on the vascular endothelium to increase blood flow and circulation. So you are getting a benefit. >> I've never had this experience in ketosis before where these levels have Been this low. It's so

bizarre. Mhm. >> And yet, let's say back in the day before the intermittent fasting and it's pretty much the lever that I pulled that I think changed things. Prior to that, like I could tell you probably within 60 minutes of hitting 0.7 millmers on the precision extra. Like I knew when my brain clicked past that point and [snorts] I did years and years and years of this stuff. So, I think as much as I like to Measure things, I should just assume, right? If I'm having a bowl of mackerel dog food with MCT [clears throat]

oil and apple cider vinegar and salt and pepper and then having a meal later that effectively has close to zero carbohydrates, if I'm doing that for almost 3 weeks, there doesn't seem to be a physiological option C for failure, right? It's like, what's my body going to do? like it has to be doing something. [laughter] I'm not getting The dietary carbohydrate and I'm not just mainlining whey protein isolate all day. I think I'll probably just have to kind of trust in the process because if I do have the increased ketone utilization and um just somewhere

between 0.2 and 0.4 millmers for the most part, I just don't think that the math might be really hard even to hit the GKI of four. But it's like if you're following the process, I guess you're following the process, right? [laughter] It's like >> I say trust the process and also think about I'm I'm talking about like blood biomarkers, but let's talk about physical metrics that could be considered biomarkers, right? So if you're training, so for me it's all about the numbers. >> Yeah. >> My lab books and stuff like that have numbers like in

the lab, but also training. I know exactly what I'm going To do going into the next workout. and it's all about, you know, x amount of weight for x amount of reps. So, you can also do that with various brain training apps. >> You can do reaction time. So, for our NASA Nemo experiments where we're in extreme environment and we're working with astronauts, like you know, we're assessing reaction time, decision- making, risktaking where like this balloon blows up and you don't know when It's going to blow up, but you have to stop. It's like a

weird risk game. So we have this whole metric of testing cognitive function reaction time and things like that. So there are things that you could do you know even with an appbased thing to assess that and I think that would be a good thing and we know that brain training we have a massive NIH grant at University of South Florida on brain training games you know and assessing performance on that. If Alzheimer's was in my family, I would basically be doing everything possible. Physical training, dietary, metabolic training with nutrition, supplementation, and also brain training. And

with brain training >> games and we use Jogle, the NIH toolbox. I mean, we have like about six or eight different types of tests that we do to get like a very objective measure of cognitive function. And I think it would be good to establish that now >> and then get your baseline just like we're doing a dexa for body composition and then test that you know every six months and then do it in the absence and presence of being in ketosis. >> Yeah. >> So I would suggest you know something like that. >> I

have time blocked out in my calendar this Friday to do a whole battery of cognitive testing. And I've also I will say and again this is not super precise But having tracked myself for so long and developed a water feel for certain types of performance zone 2 feels a lot easier right now >> a lot easier than usual coming back to your your prior comments. And then I would say I'm using software right now at some point I'll be able to talk more about this but to basically train my visual processing to compensate for presbopia.

It is crazy some of the effects that this stuff has, but it also Is very much indirectly a measure of reaction speed. And they see some really cool carryover effects. And my speed in terms of time to completion for four bouts, like modules of tasks has just gone up and up and up since I've sort of been in extended ketosis. And that's very easy for me to see. So folks who are listening, I'll have more to share on that later, but it's pretty mind-blowing stuff. So Dom, you know, a few things have come up that

I would Love to chat about because I get these questions all the time which relate to exogenous ketones. And people have heard this term exogenous, endogenous. It's very fancy talk and a tuxedo for outside the body in the body, right? So I'm simplifying here, but the easy way to remember exogenous is exoskeleton, right? It's like a skeleton on the outside of your body. exogenous ketones. Ketones that you are taking from outside and putting inside. People always ask, And I know you kind of have a dog in the fight here, so I I want to recognize

that, too. But how should people think about supplemental ketones? And are there any warnings or disclaimers that you want to add to that? Right. Because this is a topic dour. [sighs] I think there's probably no biological free lunch if people are going to be mainlining Fruity Pebbles and eating tons of Carbohydrates. Maybe not a great idea to eat tons of exogenous ketones. I don't know. I'd be curious to get your take on that. But what's the good, the bad, and the ugly of exogenous ketones? Where should people go? How should they think about it? >>

The things to consider would be when you're thinking about a ketone supplement to think about palletability. If it doesn't taste okay, you're not going to consume it. I would, but most People won't. Palatability, tolerability, if it gives you disaster pants or it makes you nauseous or something. So, palletability, tolerability, and then the next one, the third one would be the pharmacocinetics. So, you want something that when you consume it that it has an ideal pharmacocinetics, meaning it's not going to spike up in 30 minutes and be out of your system in like an hour or

two. >> Yeah. Phicinetics is like the stock Chart for something you put in your body, right? In this case, right? [laughter] >> And that's kind of important because if you have a very rapid rate of rise of ketones, that can trigger an insulin response. And what I've observed, if I'm cruising in ketosis and I take a large dose of a ketoneester, it shoots my ketones up real high and it's back down within like two hours, but it also kicks out insulin and that shuts off my own Ketone production. then I'm hypoctootic and hypo glycemic from

the insulin and that can create you know an energy deficit in the brain. >> How long does that last for you? >> It lasts in the context of consuming for example a ketoneester by itself but if you consume the ketoneester with MCT if you could tolerate that you could buffer that response to some extent or you to take it with food or something or you could avert that by different ketone Formulations and we could talk about that but I just want to move down. So you got palletability, tolerability, pharmacocinetic properties and you also have toxicity.

So that would be the four things that you need to consider when sort of >> selecting an exogenous ketone. And those things differ depending upon if you're using it acutely like in a medical situation or it's like a daily thing That you want to take every day for prevention. >> Let's talk about toxicity first. >> Toxicity is probably the most important too. And let's for the time being not talk about the acute medical delivery. Okay. >> Let's talk about recreational slash better said lay person use. Right. This is as a dietary supplement. >> Yep. >>

Could you speak to the toxicity piece? >> What we observed like about 10 years ago was that formulations that contained 13b butane dial that includes an esther. I have a lot of patents on and I have actually ongoing experiments with 13 butane dial by itself is a ketogenic agent and that can have toxicity when used chronically. 13b butane dial is an alcohol dimer and it gets metabolized through alcohol dehydrogenase and aldahhide dehydrogenase. Aldihide dehydrogenase kicks out a beta Hydroxybutyrate aldahhide that can be toxic. >> How is it toxic? What are its toxic effects? Well, alcohol

dehydrogenase uses NAD, consumes NAD as its function, right? So, it can basically [clears throat] deplete the liver of NAD and aldahhide dehydrogenase also consumes up NAD and it rapidly depletes for example the liver the apatocytes of ATP. So we've know that there's a paper coming out that'll show that in in our Lab we've seen therapeutic effects in certain contexts but when delivered acutely but when consumed chronically when we go beyond our experimental window and give these things chronically as like a lifestyle exogenous ketone and then we sacrifice the animals and then we do blood work

and we look at the liver, we see signs signs that are kind kind of scary, right? And this could be inflammation in the liver, TNF alpha, sinosoidal dilation, sort of like gaps In the liver, fatty liver, a number of different things start to surface, and that's pretty much just due to metabolizing something that's considered a toxin to the body, 13butane dial. It's a very versatile drug. 13butane dial by itself is more toxic than 13 dial based ketone esters. So you have the ketone monoester which is technically the millolar concentration. You have 51% of a ketone

monoester is3 butane dial. So it hydrayze in the liver Gets in the circulation. Still over 50% of that is 13b butane dial that kind of needs to be detoxified but 13 butane dial does get broken down to beta hydroxybutyrate. The diester is about 35% 13b butane dial. So I see these as as potentially problematic. >> The diester is what percentage >> a ketone diester which would be 13b butane dial with two ketones on it. We use acettoacetate on each that's 35% of that molecule is 13b butane dial in Circulation. >> I got it. >> And

then the beta hydroxybutyrate monoester is 51% 13b butane dial in circulation. Mhm. >> So this can become problematic when it's used as like a supplement and a lifestyle thing like day in and day out. >> Can you translate from the animal models to humans do you think? Right. Cuz we all know humans are not just big furry mice, right? >> Y >> do you think it translates and this might be just like a precautionary measure. It's like well like pending additional studies let's hit pause in a sense but if it were to translate do you

have any idea what type of dosing per day or per week with which we might see this toxicity in humans. >> So there is a posity of data there's [clears throat] a deficiency of data on the use of these agents 13 butane dial And that are long-term studies. Only study that I'm aware of is a case report with Dr. Mary Newport's husband, Steve. And then there's a 28 day >> study that used 25 grams. >> 25 grams. >> 25 grams per day. Yeah. And that produces like 0.1 to 1 millmer. But what I have done

is I took the R13 dial and then the recemic 13 butane dial at different time points and I basically dosed it for two weeks to keep my ketone Levels at 2 millmer, which would be like a therapeutic. And when you do that, what you will see and I well I was going to say I you know tell people that go ahead and do it but maybe don't do this but when you take something like 13 butane dial at a dose which for me requires 30 milliliters three times per day to keep at 2 millmer throughout

the course of the day. If you do that for two weeks and then you test your transaminases so that would be a alt and Gggt they will go up. So that's a clear indication. We've done this in animals and fed it at a pretty high level and we did not see transaminases going up. >> So transaminases are what people could think of as liver enzymes on their blood panels, right? >> Liver enzymes. Yeah. >> ALT. Is GGGT typically tested? >> GGT is like the wild card. But what's good about GGGT is like it's the canary

in the coal mine. It will go up before ALT and AST. So if you expect someone has a problem with alcohol and let's say they're not drinking and you want to figure out if they're drinking or not, say, "Hey, can I see your blood work and make sure the doctor adds GGGT just to get a better and that's elevated and your ASN or not. The only things that'll really shoot up GGT is like alcohol. It's a very sensitive and also the size of the red blood cell too can be if they're like larger. That's an

Indication like someone's drinking too much alcohol. And they could be just like two or three glasses a day, but that will elevate GGGT. So we observed that transaminas is actually don't didn't go up in our animals fed the ketone esters or 13 butane dial chronically. But when we pulled the livers out and then looked at the livers, then we saw things that kind of concerned us. >> And we published this recently. And it's Good to know like when someone has non-alcoholic fatty liver disease, they can have normal transaminases but have a necrotic liver. >> Yuck.

Didn't I did not know that. That's terrifying. >> Yeah. Yeah. So if I mean you look very closely at ALT longitudinally and that's creeps up. But basically you you basically have to do like a CT scan or a high resolution ultrasound of the liver. And basically, you could just take a Subset of the American population that trends to be overweight and you do some liver scans and you find that they can have overt, you know, fatty liver disease and have completely normal transaminases are just trending up, right? So, my liver enzymes tend to trend a

little bit higher just because I eat a lot of protein. >> Yeah. So with 13b butane dial and 13b butane dial base ketone esters you have a problem with tolerability Palletability potentially feasible pharmaccoinetics and also toxicity. So it almost like checks all the boxes in a negative way. >> Yeah. >> The field is trending towards non13b butane dialbased >> exogenous ketones and that could be free acids. It could be a triest with glycerol and and also the ketone electrolyte salts. But you could also avert part of this just by formulation. The issue is that companies

have one molecule and then they test that one molecule. But you know, I think formulation is the way to go and companies don't kind of want to hear that because they have all their IP in like one molecule. We've always done a formulation kind of based lab >> and always saw that these things always have drawbacks when used as a monotherapy but when you start combining Them together that's when you get better therapeutic effects. >> Got the hounds [laughter] >> out there. Hopefully not next to the gate gators. We won't spend any time on this,

but I just wanted to tell people that before we started recording, you were telling me that you caught a 10-ft alligator that was trying to eat your dogs and then you pinned it down and taped its mouth and then measured its glucose and ketones. [laughter] Turns out that alligator had a pretty good GKI, but that's a story for another time. So, only in the things that only Tom would do [laughter] category that's stand out. So, we're talking about a lot of terms that are likely unfamiliar to folks. I don't want to throw anybody under the

bus here, right? But people should do their homework. 13b butane dial is very, very, very common. It's very inexpensive or relatively inexpensive to produce. So, Just keep an eye out for 13 butane dial if this is of interest to you. I have no investment in any ketone supplement company or anything. I do not have a stake in this. But what I would love to ask, I would like to ask a couple things. So I have experimented as you know with ketone monoester diester ketone salts. I've kind of played with everything and I found the diester

to cause quite a bit of intestinal discomfort to put it mildly at least the First one or two times. I will say for folks [laughter] if at first you don't succeed meaning you have to run to the toilet you may acclimate to it which I did in that case but I I felt subjectively less and less effect. I seem to develop tolerance very quickly. I I don't know why that would be the case, but I I seem to experience it. The ketone monoester, which is the 13 butane dial bound to BHB, if I understand it

correctly, Right? I do like that. I like the subjective feeling of it. But if that's only at about 11 millilit, if I take 25 plus, speaking to your pharmacocinetics, right? like the stock pops and then it drops and then I feel very tired and often feel more anxiety. It seems to prompt in me more anxiety. I guess my question is and then I mean look we got to we got to talk about this. Not that it invalidates what you're saying in any way but your wife runs a company that Sells ketone salts which I also

have I've been using most consistently. Ketoarter people can check it out. But on the keto monoester, what I'm wondering is if I'm only taking, let's say, 11 milliliters once or twice a day and I'm taking it alongside MCT oil, where would you put the kind of risk [clears throat] analysis on something like that? >> Good question. Yeah, I would say the risk is very minimal for a healthy Person. So I have a super healthy liver. I even take, you know, an acetylcysteine, alphalapoic acid, all these things. So I was surprised to see sort of the

liver climbing. What we see in our older animals is that they are selectively vulnerable to 13 butane dial toxicity from acutely and also chronically. So for a normal healthy person, especially someone that's sort of, you know, really good metabolic health and liver function and, you know, They don't drink or drugs that compromise the liver, I would say upwards of 13 butane dial 20 to 20 milliliters a day is probably where you want to cap it and maybe not do it every day. Mhm. >> 13 butane dial based ketone esester would do that. But you can

also probably achieve and maintain the same level of ketosis with ketone salt. Beta hydroxybutyrate salt. And I do like the idea of a D and the L, the two Anantimer, which is a conversation that you may or may not want to have. So the L is basically like it's packaged beta hydroxybutyrate in the time release form and it has some signaling effects. And [snorts] then you have free acids too that are kind of coming up on the market and various liposal formulations. I'm not sure if they're commercially available yet, but these are some things in

the pipeline. >> But yeah, 13 dial based monoester. I Think there's there's good data behind it. I think the the science that's published is kind of biased in the direction because that was the molecule that a lot of companies associate with and then they test that molecule in and of itself as a monotherapy and I am of the opinion that things are definitely optimized. You could avert a lot of the problems just by formulation. >> How does the MCT oil help? I guess basically it it makes the ramp up more Gradual. Is that the effect

that the sort of co-conumption of the MCT oil has? >> Yeah. It delays gastric absorption for one thing, but it's also stimulating the production, your endogenous production. >> So the MCT goes to the liver, >> right? Right. >> Not through like kyomicrons, it goes right to the liver and stimulates your body's ketone production. And I think that's important. And it's almost like Training your liver to ramp up fat oxidation and it's almost like exercising your liver to stimulate it. What we've also observed and we published on that like a large dose of MCT when you

take the liver out and look at it there's globules of fat all in the liver. >> Oh, that sounds bad. >> Well, we see a fatty liver but we did not see evidence of necrosis but we did see some inflammatory markers but >> necrosis is dead tissue, dead cells. Yeah, we did not see that. But we saw sinosoidal dilation and TNF alpha was elevated and some other things to suggest that large doses of MCT and if you do the human the human equivalence it would be like me taking upwards of like 80 to 100 milliliters

per day. >> So that's a lot. You know, >> it's not that much though, right? I mean cuz 30 milliliters is like two tablespoons. Is that >> Yeah, >> roughly. Right. So, it's like six tablespoons. If you're just squirting it into your coffee, like it's not hard. >> Yeah. >> To necessarily get above 100. It's actually pretty easy. So, where would you recommend capping MCT consumption? I'll get rid of my camel back with the MCT oil in it, but where would you recommend capping the MCT consumption? The studies that were done showing Benefits is like

20 milliliters per day, but they only did like a single dose, which is kind of weird, but that was the old Exona studies. And like 80% of people tolerated that, 20% didn't. But I'm of the opinion that 20 milliliters twice per day would be perfectly fine for essentially most people that can tolerate that. And you're going to have probably about 30% or more that can. But MCT is much more tolerable when you take it with a meal. >> So if you take MCT on an empty stomach, prepare to be close to to a bathroom, right?

>> Yeah. you know, of all the disgusting things that I have consumed in my life, and I've had a lot, right? I mean, I've tried early prototypes of some of the esters and like all sorts of stuff. I'm not going to say it was a pina colada, but I was fine with it. MCT oil to this day, I just find so absolutely revolting. I don't know if it's the Neutrality and the mouth feel. I don't. But mixed with the mackerel and that apple cider vinegar, it sounds so disgusting. My friend almost puked in his mouth

yesterday when I was describing it. It's actually really good. I'm just a sucker for mackerel. I'll take mackerel over sardines all day long. But let's see here. So, I think we've covered a lot of the exogenous ketones. I'll just pull this from our text thread because I think it might be A question on some people's minds. As I was trying to troubleshoot my apparent failure mode with ketosis because of my low numbers, I asked you, "Is there any argument to be made that I should have a ketogenic breakfast instead of intermittent fasting? Could it be

that I'm causing problems with exogenous ketones, right? Am I delaying potentially the onset of my own ketosis? Is it like TRT?" Right? If you're taking exogenous, remember that word. If you're Injecting or rubbing on or swallowing testosterone, it's like your your lidic cells are pretty smart. That's the reason your balls turn into raisinets is [laughter] because it's like, cool, we don't have to make that anymore. So, I I thought, am I shooting myself in the foot by taking exogenous ketones? And it sounds like a little bit goes a long way, but like most things, in

excess, it kind of becomes its opposite, right? and it becomes a hindrance and makes it Problematic. Is that fair to say? >> Yeah, we've only seen the anti-indogenous ketosis effect with 13 butane dial or 13b butane dial based ketone esters and that is due in part to their potency and also the the rapid elevation of ketones seem to have an insulin effect that can double or triple insulin. Even if we elevate ketones to the same level with a salt, we don't see that spike up in insulin. So that could be coming into Play with your

low ketones if that's if you are consuming the monoester. >> Not much. Every once in a while, like before exercise because I I might not mind the spike. >> Yeah. >> But I'm not consuming a ton. But the breakfast, I'm of the opinion that protein loading in the morning, actually when you first wake up, and I think Donald Layman and maybe Stu Phillips would also agree with this and maybe Lane Norton too, the protein guys in the camp, is that protein in the morning kind of amps up your metabolism throughout the rest of the day.

>> Yeah. >> And I think if you abstain from eating during the day, you tend to get the munchies later in the day and you tend to overeat. Whereas if you have a proteinheavy meal in the morning with highfat then that can sort of rev up your metabolism for a good part of the Day and but then again some people me included like my mind is not as sharp when I have a big breakfast. That's the thing, right? I would say that I mean for 15 years, right? The sort of 30 grams within 30 minutes

of waking up has been this sort of easy to remember heristic that I've recommended for folks. And that if I am not intermittent fasting, that's also what I do. But I've become so addicted to the mental sharpness that It's just like man I know that if for instance if I want to do 3 hours of writing I do not want to have food immediately prior to that. >> Yeah. But I would say I'm also at a point I think where throwing up really heavy weight and for me, right? And getting as big and strong as

possible is just not it's less of a priority, right, than it once was after shoulder surgeries and elbow surgeries and various things. Not that I want to be The, you know, skinniest guy in the room, but it [snorts] sounds like the pharmacocinetics are maybe to blame with the associated spike in insulin for some of the issues you might run into if you're taking the 13 butane dial based products. >> It can be and I suspect it is and I've kind of, you know, proven kind of with myself that's the case. But it also can be

mitigated in part by taking it with a meal or taking it with MCT. It is Metabolized like 30 milliliters of 13 butane dial is kind of like 30 milliliters of ethanol. >> Yeah. >> And then 13 butane dial can create dependence and it also can create you get withdrawal. >> So it's established in the literature. There's several publications just showing that with 13b butane dial will produce dependency and when you abruptly stop 13 butane dial after consuming it For a period of time there's essentially alcohol withdrawal from that. >> What are the symptoms of that?

I mean imagine you don't get like DT, right? You're not getting like shakes or anything are you? But I mean like what happens? >> I mean it's like classical kind of ethanol withdrawal. maybe not quite as dramatic, but the glycols or dials do have a gammaurgic effect. So, you're you know doing that. I mean, it's well Established one is a has narcotic-l like properties and that kind of styied its use as a as a synthetic food for space flight. Well, I think the palletability also factored into that, but also in the literature, it notes, you

know, a narcotic effect of this and then the animal studies and really showed dependency and withdrawal. >> Just to give a reiteration of that, I mean, you know, the 13 butane dial based stuff is also sold as an alcohol Replacement. So, of course, being the idiot that I am, not idiot, just like I'm I'm eager to experiment here and there if it's not going to kill me. And so, I thought, you know what, I don't want to drink tonight. This was in I remember where I was. I was in upstate New York about to go

to a restaurant with a friend. I knew he would want a drink and then I wanted to be able to say, "Hey, I already had this ahead of time. Don't worry, like we're on the Same level." And I chugged a small can. It wasn't in terms of liquid volume a lot, right? I don't know, 6 ounces, 8 ounces. And I felt like I could barely walk to the bathroom. Like I was smashed. It was like almost knocked the glass off the table. I was like, "Holy shit." I did not [laughter] do this sort of risk

assessment properly. Yeah. Like thank God I'm not about to get into a car because it it took a little while to wear off. So that narcotic effect, it's Not always subtle. >> I made jello shots. I made 13 butane val jello shots and before we made the ketone nesters in 2009, Patrick Arnold and I like kind of [laughter] formulated >> Patrick Arnold. So people who don't recognize Patrick, listen to my conversation with him from years ago. But if you know Balco or remember when Barry Bonds grew a few head sizes or any of that stuff

anyway Patrick's got some stories. [laughter] >> But so the jello shot. So what happened with the jello shots? >> Well that was the way to get it down cuz 13 butane dial is so nasty, right? So you could basically just warm up pure 13b butane dial in a pot and then add cherry flavored sugarfree Jell-O and then stir it up and then pour it into like a cookie pan and then cut it into cubes which you get 20 milliliters per jello shot and make it pretty strong so it's like firm Jell-O and I would just

Hit two or three of them and just be buzzing and you know I talk about it like one through butane dial can be fun and it's a lesser of two evils when we're talking about ethanol. So I actually tried to file a patent for the use of 13 butane dial for alcohol withdrawal and things like that. But actually there was some prior art on that and this is many years ago but I actually do think it could be part you know used by people if they could Transition off of ethanol potentially use that but there

are other ways to get off alcohol. I'm not advocating for that. But my concern is why I'm talking about it now too is that I know there's older people out there with dementia, perhaps Alzheimer's disease, that if they're consuming 13butane dial as a ketogenic supplement, it's going to make you dizzy. It's going to decrease your stability. It's going to make you potentially fall, break your hip, >> and then when you're older, your ability to detoxify alcohol at an 80year-old only has like 20 or 30% of the capacity to do that. So the same amount of

13b butane dial for a 20year-old is going to be like three to five times harder on your liver like as we age right and and people note that as you age you just can't tolerate the same amount of alcohol. Yeah. So I think these things, the 13b butane dial based supplements, the straight up 13butane dial and 13butane dial based ketone esters are problematic for the age population that I think some of these products or companies are targeting. >> I say that not only as a scientist but because of the volume of emails that I get

[laughter] >> on that of people are like, >> I got super buzzed. I didn't know what happened. And some people are very sensitive to it. Like I gave my wife a just she can't tolerate alcohol at all And she took a shot glass of the stuff and she like could not believe that it was a legal supplement to sell. And now this will probably interest a lot of people so they'll probably go out and buy it. But I'm just saying if you're sensitive to alcohol you're going to get overly buzzed. And my concern is that

hey if you want to use it for recreational like that's your thing and maybe it's better than alcohol. But for older people, a large dose of 13 butane Dial is problematic from a narcotic, from the potential for just getting drunk, just straight up drunk. And Dr. Beach told me that a long time ago cuz I was trying to get the Esther from him and I was like, what if I just use 13 butane dilemma? It's like you'll get drunk. So it's like he instilled that that do not do that. That's what he said. >> And

Vich was the co- inventor, is that fair to say? of the bonded monoester That was funded in part by was it the DoD or DARPA? >> DARPA. >> DARPA and then patented at Oxford. Is that right? Am I getting my facts straight or am I getting things mixed up? >> Yeah. Well, Oxford sort of acquired the IP and made a company out of it. But we have to credit Dr. Richard Vch who passed away a few years ago for the conception of a ketone esther. Dr. Dr. Beachch was the student of Hans Kreb >> Kreb

of Kreb Cycle. >> Kreb cycle. Yeah. >> That's wild. Wow. >> Yeah. I went to Dr. Beach's lab at the NIH. I saw the whole ketone process. I tested different things. We were in communication and I think he was a very colorful character and he was had an amazing mind. We agreed to disagree on some things, but I consider him a mentor of mine and I think we all owe a lot. I Don't think exogenous ketones may even not exist. Well, Henri Bruning Grabber and some other people, Sammy Hasham developed the triest. So, there's other

people in this space, but he really advanced the science and ultimately the application of exogenous ketones and I think has written extensively about it. >> Yeah, >> I mean these things were around for a long time and I think as science advances we have more information and Then we can I have pivoted away from these things although we still use them in in some experiments. I published some really nice data on 13b butane dial actually even in cancer studies too. So but at the same time I realized that the negative effects and I'm I can

pivot away from that we have other molecules like in development now. So, I know as I'm watching things get dark on the East Coast for you [laughter] >> that we'll wrap up in just a few Minutes, but in brief, you mentioned fat, salt, fiber, right, as things that can be helpful for slowing, I guess, gastric emptying of these these meals that I'm having. And I'm curious for you on a ketogenic diet, what are your favorite sources of fiber, supplemental or in whole food form? whole food form. I like broccoli. I buy broccoli fuettes and then

I cut the tip of the fuette off and I have like a bowl of that and I give the stalk and stuff to my dogs and I chop it up for for their fiber. So that's that's something that I do. I don't know just to get a higher dose of of broccoli. But broccoli and then wild blueberries that has about half of the sugar and more fiber. They're about a quarter of the size of like the huge blueberries you buy at like Walmart. So, wild blueberries. I like apples because they have a certain fiber called

pectin in it. Some people that have a problem with fiber can't digest pectin or they Get gassy. So, it's on the FOBMAP list or whatever. But wild blueberries, just green vegetables in general, but I like broccoli and apples are pretty much something I have every day. Now, the wild blueberries, I just want to really underline wild for people [laughter] because that is not what you're necessarily going to get at your local grocery store that's been optimized to be as sweet as >> They're in Publix, so I can get them in Publix down here. And I

think I don't know, >> actually I think they're in Walmart, too. I think you go to Walmart [clears throat] and I think >> you might have to like sneak around for them, but there's a brand they have wild raspberries and blueberries and blackberries together. >> Okay. >> I forget the name of the brand, but they come in like big two or three pound Bags, too. So, >> how much can you eat of apples or berries before undoing all the good metabolic work that you're doing in ketosis, right? Because even for instance, we've talked about how

easy it is and it really is easy as long as you're pretty simple to please dietarily to say travel for keto, right? So just pack a bunch of canned sardines, mackerel, maybe some oysters and macadamia nuts and like you're you're Kind of good to go. Like these things are pretty calorically dense. But the macadamia nuts, I was looking at the bag the other day because it's one of the few kind of crunchy things that I feel like I can eat aside from some of these vegetables. And I was like, "Wow, if you go whole hog

on the macadamia nuts, you can rack up the carbs after a while. What about apples and berries? Where's your cut off point for yourself?" Macadamia nuts actually have that 3:1 to 4:1 ratio of fat, too. So, so they are pretty high in fat, but cashews and then almonds and other other nuts. I like walnuts, too. I forgot to mention. So, I have walnuts, small organic apples. We buy wild blueberries and broccoli pretty much every day. >> And all that together ends up being about 60 to 70 g of carbs, but [clears throat] onethird of the

carbs is fiber. So, it's essentially Non-glycemic. And then I tend to like I haven't had any of that today, but I tend to have that at dinner and then my snack at night time. >> So, everything I just mentioned, the carbs, but I don't think about it as undoing ketosis. >> My glucose tank is always maybe 10 or 20% full. So, I'm always running kind of low on glucose and on, you know, some days I'm more active. >> What's your height and weight, Dom, at The moment? >> 6 foot 220. And I've been give or

take 5 lbs for for years now. Yeah. So just always cruise at like 220. Yeah. >> Yeah. >> So 100 kg. So >> yeah, good body composition. That is a lot of muscle [laughter] for people who are not watching the video. So I'm just trying to set the maybe context for what your tolerance might be for grams of carbohydrates. I have pretty good Tolerance for carbs now, but I think I have good tolerance more now because I've titrated some carbs back in because I did go probably at least five years on like very low clinical

ketogenic and I did >> end up losing like almost 18 pounds of lean body mass. And then I took a year off in 2018 when we bought our farm. I was very busy on the farm. Then I I bought weights and just have it on the farm. And then I've been doing DEXA. My Last DEXA I was 218 but under I was like 9.8% body fat still under 10%. But I gained muscle when I got back into lifting and just did the heavy compound movements again. But I don't go super crazy on the weight. >>

Mhm. >> But I do I do train hard. >> But you found the addition of the carbohydrates to be beneficial that slightly higher quantity of carbohydrates. I've added the more carbs Back in over the years and that has helped me maintain my body weight and I just I like eating those foods. I enjoy those foods. I think they have beneficial fiber, phytonutrients, >> other micronutrients that I think are beneficial >> and I can maintain a level of ketosis about, you know, 0.5 to 1.5 day in and day out eating those foods every day. >> Yeah.

And I do titrate in like the MCTs and I get like one or two packets of Keto start a day, maybe up to three if I'm traveling. >> But that's my normal protocol and that's has optimized all my biomarkers. I actually got full blood work today kind of waiting for that to come back to see. It should be interesting. I was inadvertently took something that I thought was laced with something some gummies I told you about. But uh [laughter] >> people are going to assume when people Hear gummies they assume it's THC. But this was

what? Theonine and magnesium. It should have been really innocuous, right? Is that right? >> Yeah. Theanine and magnesium. My wife bought it at Marshalls. We both took two. We woke up in the morning and she says, "I'm dizzy." She's asking me, "What did you give me last night?" I was like, "I didn't give you anything." She cuz sometimes they give her stuff. I tried to get up, fell flat on the floor. Both of us could not walk. We were both like completely incapacitated. I called the poison control center. And yeah, so basically I've been running

around to different labs and now I'm doing forensics. So there was something I'm still buzzed. >> Wow. Really? >> So if I don't seem like myself because I'm still buzzed 48 hours later. >> That is wild. >> We had the spinnies and even this Morning I woke up, I had the spinnies like walking. So whatever it was, it was pretty powerful. And I have a little bit of a back injury from about a week ago and I don't have any pain from that. So, I think whatever it is, I'm thinking potentially a fentanyl derivative or

something. >> Yikes. That's terrifying. >> My wife does not drink. She doesn't use any drugs. So, she was pretty much, you know, really floored by this. >> Wow. Did you go back and buy some more of them to like send off to get analyzed? >> Well, I have it. So, I collected my urine. My wife collected her urine. And then I'm doing the necessary blood work. And I've contacted a forensic lab and we have like, you know, doctors involved in all this now. So, >> they dosed the wrong guy or the right guy because you

imagine like what if that had been a 80-year-old woman Sleeping on the second floor? I mean, >> that's dangerous. >> Absolutely. I just took two and I'm a pretty, you know, big guy and everything, but if a little kid took two or four or five. >> Yeah. So obviously I don't know the company and the company you can find it on Amazon mixed it up and it's laced with something or they just put high concentration THC and I kind of know what teach but this is we're talking 48 Hours later and I'm still kind of

feeling it. So I'm super curious with my blood work so I'm waiting for that to come in. So [laughter] >> okay >> be careful people out there because >> be careful with those gummies folks. >> Yeah it's not regulated. >> Yeah. Dom, is there anything else you would like to mention or anywhere you'd like to point people before we wind this to a close? >> I don't think so. I mean, we talked a lot about like sardine fasting and everything, I think, before >> in the prior conversation. Yeah. >> Yeah. Yeah. I'd like to credit

to Dr. Annette Bosworth, Dr. Bos, because I mean, I've kind of came up with this idea, but it got traction and I think she has a lot of people that email me about sardine fasting heard it from Dr. boss and she's amplified the message with millions of YouTube followers, but She kind of like took an idea and actually put it into practice and amplified it through a lot of people and then those people emailed me about it. So that amplified sort of and secured like my knowledge. Yes. Okay, these benefits are and now she's been

on Diary of a CEO podcast I think and some other podcasts. So, I'd also like to mention I'm testing today even there's a company coming out. >> I don't know if I can mention, but I Will. Metaf Foods >> and for years there's no whole foodbased ketogenic diet prescription foods. >> So, I have no association with the company. I'm just testing their product. But they're called Medi Foods. >> How do you spell that? Me- TI. >> M DI F O >> Medi [clears throat] I got it. Medi Foods. >> Yeah. Medi Foods with with a

Z. And I got to tell you, these are like gourmet Foods and then they hit the macros of like a modified ketogenic diet. And we talked about if someone says the ketogenic diet is not palatable, they have to see these foods. >> They're prescription whole food. There's other companies that tried to do this and they even got the packaging is is compostable. It looks like plastic, but I could throw it in my garden and it breaks down. >> I'm very impressed with this. I just Mentioned that because I just got these foods yesterday and I

was really impressed, but other companies have not been so impressive. So, Metap Foods is is pretty impressive. And Quest Nutrition tried to do this a while back and I think their foods were good, but they got a new CEO and just phased it out. >> But I like the idea of a prescription whole food ketogenic diet that potentially a doctor could write a Prescription and these a week of foods could be sent to the patients. I've been questioning why this someone has not done this but I know the margins are very small like in the

food world so it's hard to you know kind of get that up and running so >> I mean they could take the approach that a lot of companies take a lot of tech startups take like Uber Tesla etc you sell you sell in the beginning >> for much higher price to people who are Willing to pay that you use that to subsidize the R&D or the scale necessary >> to then offer right instead of Uber Uber Black, you have Uber X. And similarly for a lot of companies, I mean, I would pay for this, right?

And I'm I wouldn't say totally price insensitive, but I'm willing to pay for convenience cuz there does come a point where I've had enough canned mackerel and salads with ribeye that I would love to have something else. Y >> in any case, [clears throat] so I will check out Medy Foods. Let's see. Dom, are you active on social anywhere? Should people find you anywhere online? Yeah, I'm not too active, but I try to jump on about, you know, once or twice a week. I cap my social to maybe an hour a week. >> Yep. Smart

man. >> But I try to respond back to things. Yeah. Kind of delete the the apps from my phone or some of them, but I do Repost things and try to acknowledge some questions and stuff people have on this. And then I collect questions. And then we have our own podcast, the Metabolic Link podcast, and we have a metabolic initiative platform which has ACCME accreditation. So you can get CME credits from it. So that has been a project, you know, that we're working on and trying to advance everything we're talking about into human application through

that. >> Beautiful. Well, trying to think of any other links. Is there are there any other links that you want to mention? And we'll stick these all in the show notes as well for people. >> Keto nutrition.org. No products. I don't sell anything. So ketorition.org org information website, the Metabolic Link podcast and the Metabolic Health Initiative education platform are like the three biggies, I think. So, >> beautiful. We will link to all of those things for people listening as well as [laughter] God save the people who help me do the show notes. They're going to

have a lot to dig through, but [snorts] we will link to everything that we can find a link for at tim.blog/mpodcast. Just search Dominic and this will be the most recent episode. I mean, we may have some in the future, so you'll find it. And Dom, thank you so much for taking The time, man. Always great to see you. >> My pleasure. Thank you, Tim, for having me. Appreciate it. Good seeing you. >> Yeah. And everybody, as per always, thanks for tuning in. And until next time, be just a bit kinder to others and also

to yourself, especially if you might be self flagagillating yourself over not hitting your GKIs like yours truly. [laughter] All right, take care everybody.