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hey guys I have a great special guest

today Jason Fong who is uh you all know

he’s very famous on YouTube and he’s a

nephrologist a kidney specialist and

we’re gonna we’re here to ask her ask a

lot of questions and get a lot of great

updates he wrote two bestsellers one is

the obesity code and the complete guide

to fasting and he wrote a new one I

think it’s called the diabetes code

right right I’m just digging through

that it’s like incredible information I

want to start just by talking about some

basic things like what is the cause of

obesity I know you talked about that

many times but yeah and it’s a really

important question and one that really

gets to the heart of how you treat it so

essentially the cause of obesity is a

hormonal issue and there’s different

hormones but the two main ones are

insulin and cortisol to a lesser extent

but the main one is the insulin and a

lot of people get certain of caught on

the minutia but if you looked at it from

a scientific standpoint the only thing

you need to know is that if insulin is

what causes weight gain then we should

be able to give people insulin and make

them gain weight and it turns out that’s

exactly what happens so whenever we

prescribe insulin people gain weight if

people have an insulinoma which is a a

tumor that secretes too much insulin

they gain weight if you give medications

that raise insulin such as so far non

ureas they gain weight when you the

other part of the sort of causal

relationship is that if you take away

insulin they should lose weight so again

this is exactly what you see so in type

1 diabetes for example where you don’t

produce any insulin you lose weight when

people type 1 diabetics are taking

insulin and they want to lose weight

there’s something called diet bulimia

where they actually stopped taking their

insulin and they lose weight if you keep

taking one of the newer medications

called the sglt2 they also make insulin

go down and you lose weight so every

time you

you came late every time you lower than

you gain weight you can do the same

exercise for cortisol but it tends not

to be as important so again you can get

prednisone and make people gain weight

you can take away prednisone such as the

disease called Addison’s disease and

people will lose weight so you know that

there’s a causal relationship here so if

insulin is the main problem then you

need to focus on lowering insulin

because if insulin it makes you gain

weight you need to lower insulin

the problem is that we don’t focus on

that we focus on calories instead and

there’s an overlap so the confusion lies

in that most foods are a combination of

carbohydrates fats and proteins so very

few foods are pure one thing or the

other except for refined carbohydrates

where you can eat things that are almost

pure carbohydrate but for example when

you eat steak for it’s a combination of

fat and protein most meals which have a

combination of all three so there is an

overlap between sort of how many

calories you eat and their caloric and

their insulin effect but what it simply

means is that not all foods are equally

fattening which is sort of just common

sense because the sort of lie that we’ve

been sold

is that all calories are equally

fattening so you can eat kale or you can

eat cookies and they’re the same so you

can eat cookies for dinner and skip your

salad and you’ll be fine and any idiot

would sort of know that you won’t be

fine if you eat cookies for dinner and

that’s the real that’s the real thing so

when you look at it from a real

scientific standpoint a lot of what we

think about weight gain just doesn’t

make any sense that is to say if

calories are so important why doesn’t

your body have any sort of mechanism to

measure calories it really has no clue

how many calories you’re eating if

you’re to reduce calories like for low

fat diets because dietary fat is sort of

the highest in calories so if you reduce

dietary fat you reduce calories you

should be able to lose weight well guess

what

millions of people have done low-calorie

low-fat diets over the last 50 years and

guess what the failure rates somewhere

on the order of 99 percent if we know

that a low-fat low-calorie diet fails 99

percent of the time why on earth would

we recommend it it’s absolutely

ridiculous

it’s insane so that’s what the obesity

code is really about it’s about sort of

saying what causes obesity because

that’s the most important thing you need

to know if it’s too much insulin then

lower insulin how are you going to do

that well you can reduce the

carbohydrate the refined carbohydrates

in your diet you can sort of moderate

protein and eat more of the natural fats

the other thing you can do is

intermittent fasting where you don’t eat

for a period of time because the the

fastest way to lower insulin is to eat 0

which is fasting and there’s really

nothing intrinsically wrong with that

but again we get into this idea where

people think that oh you need to eat 10

times a day it’s like you need to eat 10

times a day to lose weight really how is

that gonna work I was eating more

frequently going to make you lose weight

that doesn’t even make any sense

it sounds really stupid because it is

really stupid it’s honestly like saying

you should you know roll in the dirt ten

times a day to clean you shouldn’t

exactly eat so every time you eat

insulin goes off again assuming that you

eat a mix of macronutrient so every time

you eat is then goes up and that’s what

it’s supposed to do that’s a natural

reaction the insulin goes up and tells

our body to store some of that food

energy when you don’t eat like when you

go to sleep at night and when you go to

sleep it’s then false and that’s a

signal but you should take some of this

food energy that you stored and pull it

back out so you can burn it so there’s a

balance there when you eat you store

food energy when you don’t eat you burn

food energy balance the two and you

won’t gain weight

so if you eat all the time you’re

telling your body through insulin to

keep storing food energy and that is not

going to make you lose weight it’s gonna

make you gain weight and that’s in fact

what exactly what we see so from 1977 to

2004 for example we went from people

eating three meals a day on average to

about six meals a day the most recent

studies looking at people suggest that

they eat for about 14 to 15 hours of the

day and it tends to be shifted later so

if you eat at 8:00 a.m. breakfast for

example you don’t stop eating until

about 10:45 p.m. essentially the entire

day you’re eating as opposed to 1977

where you eat breakfast lunch dinner

that’s it no slack between no bad time

snacks that’s it you’re eating sort of

ten hours and fast and fourteen hours

instead of sort of the reverse and this

is the thing we’re not giving our bodies

the time it needs to burn off this food

energy that we’ve stored and right

there’s nothing more complicated than

that so if you want to lose weight one

don’t eat the highest end foods and to

give your body a chance to not eat so

that your insulin levels can fall and

you can burn it exactly so so we have

this mainstream viewpoint that we must

lower sugar despite how much instantly

give you what from your viewpoint high

levels of insulin is even is it possibly

more damaging than high levels of sugar

in the blood I think both are very

important so the thing is so now we’re

talking about diabetes where you have

high blood sugar so in type 1 diabetes

insulin levels are low so if that’s the

case then giving insulin is a reasonable

thing to do and we know that if you

leave blood sugar levels very high

remember this is type 1 where insulin

levels are low so you’re not having any

problem with instances and there’s no

but your glucose levels blood glucose

levels are high that that is a

problem so you need to get that down

that’s the sort of paradigm of

gluco toxicity that is if you have high

glucose in your blood it’s gonna cause

damage what we haven’t recognized is

that if you have high insulin levels in

your blood it’s also very damaging so in

type 2 diabetes it’s a completely

different situation where you have high

insulin levels and high glucose levels

so both are bad but if you simply take

more insulin to to lower your blood

glucose you’re just trading toxicities

that is you’re taking more insulin so

you’re having more damage from the

insulin but your glucose is batters

you’re having less damage from the

glucose so more insulin toxicity and

less luke logic to city in the end it’s

a wash so you’re not actually any

healthier and that’s all the studies

that we actually prove this exact point

10 years ago so 10 years we’re still

doing the same thing even after there

was the Accord study the Advanced Study

the PABT the Ticos like tons of trials

that have shown that taking more

medications to lower your blood glucose

doesn’t make you healthier and that’s

the whole point

because if your insulin levels are high

anyway why would you take more it

doesn’t make any sense you should in

fact lower them and that would be the

proper treatment because again if you

have hyperthyroidism like if your

thyroid is overactive you don’t give

people more thyroid medication right

right it’s oh you give it a fire in my

case if it’s high you don’t do the same

thing so if your insulin levels are low

give insulin if your insulin levels are

high lower it what I did was we gave

more right easy

and then and then so there’s kind of an

omission here like traditional medicine

does not necessarily jump in test

fasting insulin levels do fasting

insulin levels are quite variable and

that’s that’s one of the problems so it

fluctuates quite a bit and in the late

stages of type 2 diabetes sometimes you

see sort of a tapering off of the high

insulin levels are still high but not as

high as it might

back it is I think that what has been

unrecognized is the sort of problem of

too much insulin so obesity is a problem

of too much insulin but type-2 diabetes

also is a problem of too much insulin

that’s sort of unrecognized so getting

the fasting insulin that well I do that

regularly to make sure I’m not treating

a situation of type where I think it’s

type-2 diabetes but it’s actually a

situation of type 1 diabetes where

insulin levels are quite low because

again it’s it’s you have to know what

you’re treating because you can’t treat

them to the same you can’t treat no

thyroid and high five ride with the same

treatment it doesn’t it’s like saying

you know washer and the dryer like one

makes her wet and one makes it dry right

but totally different right they the

same thing exactly was there a point in

your career where you um had this huge

shift of like wow we’re doing this

backwards what’s this like this aha

moment when you about ten years ago so

those studies came out so I was trained

quite conventionally and ten years ago

the conventional thinking in type 2

diabetes so I’m a kidney specialist I

deal with a lot of kidney disease the

most common cause of which is type 2

diabetes sort of by far in a way so I

see a lot of type 2 diabetes patients

and the classical teaching was that you

give as much medication as you need to

get that blood glucose down because the

only thing that’s important is that

blood glucose and so that’s what I did I

gave people lots of insulin and there

but he posed as Louis I humanly could

the point was in 2008 when all those

trials came out that said that hey

giving lots of insulin to get the blood

glucose down doesn’t actually make

people healthier man that was when I

started thinking wow that’s a total

change of everything that we had been

taught like everything everything

changed

but unfortunately sort of what happened

was that the specialist and the

our cities they just kept teaching the

same thing you have as much medication

as you need to get the blood glucose

down and I kept thinking well isn’t that

exactly what we proved to be untrue and

it was very strange to watch this I’m

but the problem is that people were so

deep into this paradigm of just get the

blood glucose down that they never

stopped to think about what could what

was the problem and that was when I

really started thinking well there’s

another problem too and the patient’s my

patients had recognized that long before

I recognized that so you got to

recognize that type-2 diabetes is a

reversible disease okay so if you lose

weight the diabetes type 2 diabetes

almost always goes away if you just look

at studies of bariatric surgery for

example where people get their stomachs

caught and so on and in this way the

diabetes almost always resolves like in

90% of cases unless the weight comes

back so we know if they lose weight the

diabetes goes away when we prescribe

insulin to these type 2 diabetics who

are older and overweight generally they

tend to gain with it so it’s like okay

the patients would always say look

doctor you always tell me that I need to

lose weight then you give me insulin and

I gain like 40 pounds well how is that

making my diabetes better and I didn’t

have a good answer because the answer

was that it wasn’t making that better

but the point is that type-2 diabetes is

really a disease of too much sugar in

your body when you take a medication

such as insulin it actually forces that

sugar into the bottom remember insulin

is what the hormone that tells your body

to store that food energy so if your

sugar is high you take insulin your

body’s gonna store it it’s gonna turn it

into fat so of course they gain weight

but the question is what does it do to

the sugar has it gotten rid of that

excess sugar in your body the answer is

no it simply forced it into your body

where you can’t see it because it’s not

in the blood anymore but the sugar goes

all over your body it goes into your

heart and your liver and your kidneys

and over 10-15 years

all your organs basically just brought

away that’s my diabetics have disease of

everything so if you take a disease such

as a osteomyelitis or gangrene for

example those are diseases that are

seeing virtually in no other case other

than that it’s type 2 diabetes the

question is why why do you get this

osteomyelitis infection of the bone

which is very rare elsewhere are you

getting mucormycosis which are these

rare fungal infections because you’ve

got way too much sugar all over the

place and the bacteria love them so

they’re just happy to proliferate and

then you get a bad infection so the

point is that if you take insulin you’re

not getting rid of the sugar you’re

simply moving it into your body and

eventually if you stop taking the

insulin all that sugar just comes back

out in the blood so you’ve really done

nothing for this disease and that was

the answer to why the sort of current

paradigm of sort of diabetes treatment

was completely wrong if you don’t if

people are not losing weight the

diabetes is not going to get better so

that’s where I became very interested in

the question of what causes weight gain

and it turns out it was the same answer

and that’s why they related to both

diseases of too much insulin but it’s

very powerful because once you know that

these are diseases of too much insulin

the solution is obvious know where

insulin right on you that no

carbohydrate diets intermittent fasting

don’t lower calories because when you

lower calories you may or may not lower

insulin you could take diet coke for

example zero calories does anybody lose

weight drinking diet coke not really

right we’ve been drinking it for 50

years it’s a it’s one of the top sort of

three soda pops in the world and clearly

there’s less calories than a regular

coke but it doesn’t cause less obesity

so we know that it’s it’s not the

calories calories is not the right thing

that we should be focusing on so so you

being a kidney spell a specialist you

you’d probably see a lot of patients

coming with stage-four on kidney

dialysis and advanced stages what has

been your experience with working with

some of those guys do some of them not

need dialysis anymore once we get to

that stage it’s often too late and I had

hoped when I started that yes maybe some

of them could reverse you can reverse in

the very early stages we’ll keep in mind

that diabetic kidney disease often takes

15 to 20 years to manifest so if you’re

coming in at the 18th year very often it

will make no difference

so you can reverse it when when you

catch it early but we catch it late it’s

hard it’s like if you were not to change

the oil in your car and then it breaks

down and say oh now I’m gonna chase you

on my car it’s like oh great but it’s

not gonna do anything for your car

that’s broken down it’s the same idea

once all that damage is sustained it’s

really very difficult to get it to

reverse it because you’ve taken that

that hit already so that’s why I’m

focused more on getting the message out

and getting letting people know that hey

type 2 diabetes is not an irreversible

disease it’s a reversible disease it’s a

dietary disease focus on your diet if

you reverse diabetic disease you’re not

going to get the diabetic problems that

you’ll get later on but if they’ve

developed already it’s very hard to

reverse that it’s still worthwhile to

work with them because there’s they’re

at high risk of other problems but that

kidney disease very often doesn’t

reverse what about when a patient

develops a problem to the point where

their potassium starts going higher and

higher and so then they go the doctor

and the doctor says avoid all potassium

foods including vegetables and is there

have you found that they pretty much

need to avoid the supplement potassium

or do they have to avoid also vegetables

in general because it’s high in

potassium is that the Baals need to be

avoided so again this is in the

relatively unusual situation where

you’re talking about

advanced kidney disease and there’s sort

of nuances in that

the kidneys are not working they’re not

getting rid of the potassium so if you

take foods like avocado which are quite

high in potassium then your body’s not

going to be able to get rid of it so you

do have to be careful for certain types

of foods that are high in potassium

bananas for example your oranges mangoes

so there’s a number of things that are

high in potassium so but that is a

fairly unusual situation in you know

overall so it’s a but but yes if your

get to that stage you do have to be a

little bit careful

that’s why intermittent fasting works

because even if you’re worried about

high phosphorus high potassium as

advanced kidney disease because you’re

actually eating zero you don’t have to

worry about that your potassium intake

is going to be lower than if you’re to

eat and again this is you know that for

us we’ve we’ve sort of pioneered this

sort of the therapeutic use of fasting

so we have a program called the

intensive dietary management program

where we help people with the fossum

because it’s not fun it’s not easy right

it’s healthy but it’s it’s hard it’s

hard work and that’s what we need people

to do is get the support they need and

that’s what we provide in our intensive

dietary management program to people but

there are certain sort of medical things

if you have advanced disease you do have

to be a little bit careful in terms of

the fasting interferon medications yeah

be careful in that sort of thing young

guys if I’m gonna put a link down below

• he has not only books he has a program

on his website we’ll put a link down

below check it out

I’ve heard great results from what

you’re doing and you’re in Canada so you

can actually you don’t have to be in

Canada you can be anywhere in the world

and sent to his program and coaching or

get the data because you have videos in

there you have all sorts of educational

stuff yeah so there’s tons of stuff so

there’s a ton of free stuff on there I

write a weekly blog and there’s links to

let you tube videos and so on so there’s

tons of free stuff and then if

you if you need more than we also have a

sort of a membership community where we

do the group fasts and so on and then if

you want more you get sort of small

group coaching so with somebody who’s

sort of experienced with the fasting and

can help you because there are problems

that do come up there are things such as

headaches and motivation is a big one so

doing things in a group is just a lot

easier than doing stuff yourself and

also if you have somebody to talk to so

we have forums that people can

communicate with each other and those

are the sort of things that make it easy

so it’s interesting to me because people

always they all never do that but you’re

gonna recognize that many religions have

prescribed periods of fasting so if you

look at Catholicism during Lent for

example if you look at Ramadan and the

Muslim faith if you look at Buddhist for

example Hindus Mormons almost any

religion the reason is a lot easier for

them is because they’re all doing it as

a group so if you’re doing a month of

fasting or it’s Lent then you’re

supposed to fasts or you’ve heard of

Greek Orthodox Church well all your

friends and family are fasting too so

one if you have any problems they can

help you like you know they can make

sure you’re staying well hydrated and

all this sort of stuff but they’re not

like cooking a big meal in front of you

while you’re supposed to thousand

everybody’s doing it together so it’s

just a lot easier so that’s the sort of

group support that is actually very very

important in any type of behavioural

change and we know that from groups such

as say Weight Watchers which their diet

is okay but the secret sauce if you will

is the root support same as Alcoholics

Anonymous they know very well what you

have to do abstain from alcohol not that

difficult but the secret sauce is that

group support that they get from each

other and I don’t know why we don’t

provide it for each other but because

fasting is relatively new and people

there’s still a lot of myths and

misconceptions around the fact that oh

you have to eat

times a day and so on people don’t get

the help that they need in order to be

successful and there’s other things like

you know people for example to help with

this hunger and so on so you can use T

for example green tea which has this

thing called the catagen which is that

they have antioxidants but they have

this thing called catechins and it’s

been shown that there’s a small appetite

suppressing effect as well with

something as simple as green tea which

you can buy anywhere or there’s a

fasting tea for example which is a

special cold brewed tea that you can use

and it may help with the hunger for

example so these sort of things which

are simple and relatively inexpensive

can help people but you’re not going to

know about it unless you sort of are

talking to people about and because it’s

so new it’s hard for people and that’s

what we’re trying to provide it’s sort

of support for the fasting but there’s

also free groups like Facebook groups

and so on there’s there’s there’s a ton

of information out there if you dig a

little bit you’re probably in you know

if you put a little work into it you

could probably find all the information

for free it’s all out there everything

is out there for free these days right

yeah yeah specially on YouTube so the

benefits of fasting go beyond weight

loss right yeah so there’s a lot of very

interesting sort of benefits to fasting

and one the most obvious of course is

weight loss and also treatment of type 2

diabetes so we do it a lot to her first

time to diabetes and again not very

difficult if you don’t eat your blood

sugars will come down because your body

is burning it off if electric is coming

down you don’t need to take your

medications so we reverse a lot of

people’s type 2 diabetes but beyond that

there’s other benefits so people find

for example that their concentration

improves they’re able to do more because

their their mental abilities name proof

with that and people think oh that’s

strange because I thought it was the

opposite it’s like well it’s not think

about a time where you eat a huge meal

like Thanksgiving

were you really really mentally sharp or

where you just sort of slide in front of

the TV watching football

well it’s probably the latter people who

who don’t eat actually may have

increased mental abilities because you

have to understand that when insulin

Falls like when you fast insulin Falls

but other hormones go up these are the

so-called counter regulatory hormones

and two important ones one is more

adrenaline so it actually increases the

amount of energy that goes into your

system so if you look at your metabolic

rate everybody says well you’re gonna go

into starvation mode that’s not what

happens because as your noradrenaline

goes up your metabolic rate does

maintain so if you measure the amount of

calories somebody is burning at the

start of a four day five so after four

days of not eating they’re actually

burning 10% more calories than when they

started

and it’s because of this counter

regulatory hormones you’re changing the

hormone so that you’re actually flooding

your body with energy the reason is that

this is a survival mechanism so if you

think back to cavemen days pose you’re a

caveman and you don’t eat for a few days

if you’ve got weaker and mentally dulled

well you would really never eat again

because it’s a spiral right you don’t

eat you get a little weaker a little bit

you know less mentally sharp which means

you’re less able to get food and so it’s

even harder to get food so you go

another day and that’s worse and worse

and worse you spiral down and you die

then we wouldn’t be sitting here today

so it’s instead of that then mother

nature is just not that stupid right

instead of that what it does is our body

doesn’t shut down it actually switches

fuel sources from food to body fat and

pumps us up full of energy so

noradrenaline goes up and growth hormone

goes up into the other hormone we’re

going to talk about and when you do that

you increase your mental abilities then

you increase your energy so that you can

go out and hunt and get some food to eat

so people have done studies for example

on memory and it increases with fasting

and people have done

you know have talked about it so what

was really interesting to me is when I

was reading a biography of this prisoner

of war in Japan and American prisoner

war and they’re literally starving like

they have almost nothing to eat and he

describes these incredible mental feats

he says you know other prisoners were

learned Norwegian in like four days and

look entirely from his mind and the

credible mental feats and he goes well

it’s just the astonishing mental clarity

of starvation Wow look they actually

wrote that oh maybe who actually went

through severe severe starvation because

that’s what it was and he’s pretty good

and these prisoner of war camps

understood that people got so smart

doing this it was just like yeah I see

it every day like you know this guy’s

doing this and this and it’s incredible

and this is one of the reasons that the

intermittent fasting has taken off in

Silicon Valley it’s like the hottest

diet trend because like these are not

people trying to lose weight they’re

these computer geniuses but they’re

competing against other computer

geniuses and if you’re a little bit

smarter that’s the difference between

being Facebook and being myspace right

you could either be a billionaire or you

could be nothing right for that extra

little mental edge this huge and if you

can do it while doing something healthy

and doing something free and basically

hacking yourself into that extra mental

edge okay it could mean a lot right it’s

just like performance athletics that

last little bit is this is so important

so that mental ability is one of the

benefits the increased energy is one of

the benefits and we hear it all the time

people coming in and they’re saying oh

wow I have so much energy lady we had we

couldn’t barely go from the waiting room

to my office like we be basically the

next time which is like right

it was crazy because she was on all this

insulin and remember insulin which goes

up when you eat is the storage hormone

it tells you about to store the energy

so if you’re taking a ton of insulin

your body is busy storing all this

energy and you’re not able to use it

because it’s all going into storage so

when we took her off we allowed her

insulin to go low which allowed her body

to start releasing these energy stores

remember it’s not that you’re shutting

down your body you’re switching your

fuel sources from food to body fat it’s

like that’s perfect does it slackly what

we want to happen and then there’s more

theoretical benefits so for example

Alzheimer’s disease some people have

thought that intermittent fasting may be

very beneficial because you stimulate

this other sort of cellular cleaning

process called ecology so when you

particularly when you’re doing water

fasts get past a certain sort of 24 to

36 hours you stimulate a process called

a tapa G which is where your body

actually breaks down protein so you

break down these subsets of parts which

tend to be the older parts that aren’t

working so well and everybody thinks wow

break down a protein that’s really bad

it’s not really bad because the other

hormone that goes up quite a bit it’s

growth hormone so when you do a sort of

aged feeding fasting cycle as you fast

you’re going to break down some protein

but as you start to eat again because

growth hormone is way up you’re actually

going to rebuild that protein so it’s a

whole sort of renewal process so it’s

just like renovating your bathroom for

example the first thing you know to do

is actually throw out that lime green

tub from the seventies right if you

don’t take that out you can’t put a new

one in - the first step is to actually

break it down then rebuild it and that

actually keeps you functioning better

than if you never broke it down in the

first place which is why a lot of people

consider the fasting which used to be

called sort of a

same thing which is what it is you’re

cleaning out that old stuff in your body

and you’re trying to renew it with new

stuff which is like perfect because it’s

a free process and it’s a process that’s

been used for thousands of years not as

something which is like oh I’m going to

punish you it was used because people

knew that it was sort of intrinsically

healthy for for staying well and all

this sort of thing so it’s a fascinating

science sort of modern science this just

sort of catching up to this sort of 2000

year old idea but once in a while we

should fast right whether it’s the

Prophet Muhammad with Ramadan or if it’s

Jesus Christ with Lent and all that

we’re just catching up to this idea that

hey these guys they didn’t know the

science but they knew that when people

did this they actually stayed relatively

healthy because remember there’s no

obesity 2,000 years ago or that’s very

little but it’s something that’s healthy

and hey now we’re realizing yeah it can

be healthy and even for things like

cancer well same thing cancer is a

disease of increased growth so if you

fast you’re going to shut down these

growth pathways so everybody thinks you

know cancer is a genetic disease but in

fact there’s a lot more to it than that

because the World Health Organization

categorizes at 11 or 14 cancers as

obesity related including common ones

like breast cancer and colorectal cancer

and so on so if you allow instant to

fall you’re not going to have these

growth signals which is going to

possibly prevent a lot of these sort of

obesity related cancers from gaining

hope that’s theoretical but makes a lot

of sense these days absolutely what type

of fasting do you do personally I took

that please stick to sort of 24-hour

fast and that’s because the are sort of

number one rule for fasting is to fit it

into your lifestyle so if you do

something very intrusive on

lifestyle you can do it but not for very

long it’s it’s a therapy right it’s

therapeutic okay so I had one time one

fellow who used to fast and so he used

to get together with his friends every

so often to you know to meet a chat and

he’d stop doing that because it’s like

them and that’s not the point the point

is to fit it in where you can but do

everything you normally do because again

having friends is very important I mean

get it going out and celebrating is very

important so you have to find something

that you’re going to be able to stick to

so doing something like a 3 or 5 day

fast is very intrusive because if I

don’t do it like I usually have dinner

with my family most nights so I can do

that but it’s hard if you’re fasting

everybody’s eating you’re not you it’s

hard so that to me works the best a lot

of 24-hour fast and once in a while out

throwing it longer fast so three days or

longer and that’s typically after I go

on vacation and on vacation I typically

don’t fast because again I’m with my

family most of the time and you know

they want to eat or and we’ll go out

I’ll still you know trying to limit

stuff but on the other hand you don’t

want to be the party pooper all the time

right you know you know I won’t do

anything go out and all this sort of

stuff it’s not it’s there’s no balance

there so you gotta find what works for

you and for some people it’s longer fast

I’m for sure too fast but that’s the

sort of thing I stick to when my pants

start to get a little tight then I do my

best right really busy then I do more

fast thing when I decide to like during

holiday so typically all do Christmas

for example I won’t I won’t watch when I

at all and I will probably do very

little fasting and also during vacation

and I’ve made that decision but I know

that I have to make up for it afterwards

so right you know I just I just went on

vacation and I had a lot to eat and I

felt great and then I got back and my

pants were a little tight and I up the

fasting so I’ll typically do it at least

twice a week

the last couple of weeks I’ve been doing

it for five times a week and now my

pants get better now so did you find

before you started fasting that were you

the grazer that snack between meals and

at night you were you that touch person

not typically but I think that we had

all sort of started becoming that so if

you look at meetings and so on right so

you go to a meeting I don’t know if you

do a lot of meeting for like at the

hospital or any company and you have a

meeting at 10:00 a and then there’s

muffins and you go for lunch meeting

there’s lunch and then you go for an

afternoon meeting and there’s more

muffins or Donuts or cookies or

something and the problem is that when

they’re there it’s extremely tempting

and that’s something that’s new it’s

like that’s something that we don’t need

we got fine

by fine in the 60s and 70s without sort

of muffins and bagels at 10:00 a.m.

meeting so why do we need it now and so

we had all sort of become that sort of

oh we should eat something and and it’s

the same it’s become ingrained in our

society and I think it’s very unhealthy

so my son went to camp this week and you

know they send me back an email saying

oh welcome to camp we’re going to

provide lunch and two snacks why do all

these kids need snack kids but you go

play soccer for example so the kids used

to play soccer and at every halftime

somebody thought it was necessary that

the kids have some juice and cookies why

I used to go out in play soccer as did

everybody else in the 1970s and guess

what nobody ate snacks my parents

weren’t chasing me around with a juice

box and two cookies I’ll tell you that

much you just went out and played and

had a great time you didn’t even think

twice about whether you wanted to eat

because you’re too busy playing yeah I

mean your parent your parents would sit

down all of us would sit down three

meals but then now it’s like everyone’s

on the run grab

quick food no one eats it’s down it’s

like it’s completely shifted the whole

lifestyle shifted to small snacks bring

snack between meals after school the

whole thing exactly and and there’s

nothing wrong I mean we’re not going to

change the fact that people are gonna be

on the run all the time but changing the

sort of snacking habit and making sure

that you have a proper fast because we

remember a very word breakfast means you

have to fast it’s a meal that breaks

you’re fast if you’re not fasting you

can’t break it so therefore you should

be like 10 or 12 hours like you

shouldn’t finish dinner and then not eat

anything until breakfast there’s no need

for for it for an evening snack that

just isn’t and you don’t need to have

that so even if you are on the run

because you’re going to this and I’m it

this that you can still eat three meals

a day and not snack but there has to be

this recognition that hey snacking is

actually pretty pretty fattening which

is probably what your grandmother would

have told you now we’ve gone from Oh

snacking is fattening to snacking is

super healthy that’s why we’re ordering

muffins for our meeting it’s like no we

should get rid of that you can have

coffee but don’t have don’t order the

plate of muffins don’t order the plate

of cookies don’t order anything you’ve

gone to medical conferences they’re the

worst

even the obesity conferences we go there

what do you get you get breakfast at

10:30 you come out and there’s a full

spread of banana loaf sand mock mint

cookies then it’s like yeah because you

only ate breakfast like an hour and a

half ago and you’re going to teach in an

hour and a half like obviously you need

a muffin in between right it’s like come

on then you have your your your lunch

and then and then at 2:30 at the the

afternoon break guess what another full

spread every single medical conference

is the same right oh my god oh my god

it’s like terrible but again when it

gets when you see it over and over again

and when you’re exposed to it in your

school you think that it’s normal and

you think that that’s healthy it’s not

it’s completely new to this sort of

generation and guess what they’re not

better for it incredible Wow well thank

you so much for your time and your input

this data was extremely valuable people

are going to get a lot of it and hey

guys I’m gonna put some links down below

check out his website his programs his

books it’s extremely valuable well thank

you so much doc and we’ll talk to you

soon

all right thanks Eric