AKP健食天

加布里埃尔·里昂（Gabrielle Lyon）博士是一位功能医学医师，专门研究肌肉中心医学。她利用循证医学和新兴的尖端科学来恢复新陈代谢，平衡荷尔蒙并优化身体成分。
里昂医生通过个性化的高级营养干预，代谢和基因测试以及行为行动计划，为她的患者带来了无与伦比的结果。当您与里昂博士一起工作时，您将建立合作伙伴关系，这将为您带来生活中各个方面的长期成功和改变人生的突破。她将帮助您获得清晰的认识，并更深刻地了解您的身体，思想和健康的哪些方面需要康复，然后制定一项战略性行动计划，使您走上康复之路，使您的生活重拾生机。
里昂博士就读于亚利桑那州整骨医学学院，并获得家庭实践专业委员会认证。她还完成了在圣路易斯华盛顿大学的营养科学与老年医学研究奖学金。在涉足医学领域之前，里昂博士曾是Fitness Fitness America（美国健身）的全国半决赛选手，是专业健身模型和全国排名榜上的人物竞争者。
里昂博士正在进行的工作集中在新陈代谢，肌肉和身体成分的优化上。里昂博士是举世闻名的权威人士，经常邀请专家和教育家演讲。里昂医生在纽约市看病人。

时间戳记：

8:57播客开始
9:54加布里埃尔的背景故事。
10:51蛋白质需求。
11:57为什么要吃足够的蛋白质。（3：00-3：45）
13:22为什么植物蛋白对老年人有问题。
15:43肌肉蛋白质合成阈值。
16:27植物中的亮氨酸高质量蛋白质
18:37什么是优质蛋白质？
21:57随着年龄的增长，限制蛋白质摄入的危险。
23:57随着年龄的增长，肌肉会减少。
24:57吨
26:37是否有合法证据表明蛋白质过多会导致癌症？
28:22反动物的叙述。
29:37心理上的灵活性。
31:37关于mTor和癌症的虚假叙述。
33:17蛋白质和碳水化合物刺激胰岛素的区别。
36:22糖异生
38:22 Gabrielle采取生酮饮食。
42:27皮质醇触发。
45:22快速保留蛋白质。
47:07为什么女性在生酮饮食上失败。
49:42有些人如何以植物性饮食做得很好？
52:33 TH Chang的不诚实和偏见
55:22加布里埃尔在华盛顿大学的时间
57:42神经认知测试。 B12和大脑大小。
1:01:17亮氨酸的体积分布。
1:02:57保罗的父母节食。老年人早餐应该吃什么。
1：06 :: 02关于衰老和蛋白质的研究。
1:09:07加布里埃尔的饮食。
1:13:07基于工厂的海军油毡。
1:15:02 Shane的饮食。
1:18:37将于2020年上医学院。
1:20:07 Shane和Gabrielle最近所做的最彻底的事情。
1:21:25医学院与海军。
1:22:17在哪里可以找到Gabrielle和Shane。

通常 ，
与肥胖有关的胰岛素抵抗与癌症的抵抗力密切相关 ，
也许我的意思是 ，
如果您看过任何一个癌症网站 ，
那么超重就是对胰岛素抵抗程度高的色彩 ，
或者会延迟巨大的癌症危险因素 ，
所以蛋白质在其中围绕这一点 ，
欢迎您参加基本健康播客 ，
这实际上没有任何意义 ，
我是您的主持人。保罗·萨勒迪诺（Paul Saladino） ，
这是我孜孜不倦地寻找并纠正慢性病和疾病根源的结果 ，
我将与您分享我所学到的如何过上最健康 ，
最基本生活的一切 ，
感谢您的加入这次旅程[音乐]大家都在做什么新年快乐新年快乐希望你们都在2020年粉碎它 ，

他是他的一个尝试以植物为基础的同事 ，
但进展不顺利 ，
我们只是谈论了他在服役期间从土著人民那里看到的那种东西 ，
所以这个女人真是太有趣了 ，
谢谢你好 ，
博士。Gabrielle Lian和Shane即将加入Dr. 我要在10月再次做这件事 ，
请问我在2020年5月犯了一个错误 ，
我们要在5月再次做这件事 ，
这是5月3日和4日 ，
我相信是我想看到的5月的第一个周末是星期六和星期日你们在那里的所有人 ，
您很快就会看到有关此事的详细信息。白橡树大提琴手将参观农场骑马 ，
我们将烤肉 ，
还有音乐 ，
我会发表演讲 ，
我希望我的伙伴博士。肯·贝恩（Ken berry）会在那里 ，
希望我能邀请其他激进分子在那里做一些演讲 ，

我旅行时喜欢这个 ，
如果我不能大脑 ，
如果我不能肝 ，
我真的很感谢他们 ，
我的最爱是肝脏 ，
器官 ，
肠子 ，
还有很多好脑子 ，
大脑很棒 ，
肠子也很棒然后他们推出了包括Talos在内的一些新产品 ，
因此您可以在胶囊中获得额外的脂肪 ，
这很棒 ，
因为它可以改善其他祖传补品胶囊或您正在吃的食物或食物中的脂溶性营养素的吸收您'一般来讲 ，
我们知道我们需要脂肪 ，
我们知道 ，
地球上一些最重要的部落 ，
最重要的土著人民总是首先寻找最胖的动物和动物中的脂肪。我真的相信 ，
脂肪是我们饮食的中心如果我们忽视了脂溶性维生素的缺乏 ，
这不是一件好事 ，
那么很酷 ，
他们正在提供牛脂胶囊 ，
因此请查看祖传补品 ，
这是WWE祖传补品 ，
您可以在他们的手上使用代码Saladino MD Shopify网站可以从您的订单中获得10％的折扣 ，
他们会知道我已经寄给您了 ，
我再次认为这是从头到尾的方法 ，
对于我们这些不喜欢器官无法食用的人器官没有通气器官 ，
这是一个不错的选择 ，
或者我们可以无法访问祖先提供的特殊器官 ，
他们的产品线正在扩大 ，
他们在做着很棒的事情 ，
将它们放回现代世界所遗忘的东西中 ，
我爱这些家伙 ，
他们是好人 ，
可以在Instagram上查看它们以补充祖先

丈夫离开医学院以后最终会成为你的家 ，
如果你们最终好了我会去冲浪是的 ，
也许白羊座足够老可以和我们一起冲浪了 ，
我得到了很多请求让您进入播客 ，
我知道您对听我们的对话感兴趣 ，
所以让我们开始吧 ，
我认为我真的很喜欢您围绕蛋白质和重要性构建这种叙述的方式肌肉 ，
但是为什么不给我们一些关于您的背景的想法呢？我想大多数听这个音乐的人都会知道您是谁 ，
但是我知道我做我的本科生是人类营养维生素矿物质代谢的 ，
由博士培训 唐纳德外行 ，
我们都知道他是谁 ，
或者你是否在蛋白质领域 ，
他是

但是实际上 ，
氨基酸是必需的 ，
因此随着年龄的增长 ，
您会得到一种称为合成代谢抗性的物质 ，
因此您摄入的蛋白质并不能像应有的方式那样刺激人体。您的年龄只有20多岁 ，
所以在一段时间内您需要更多这些信息 ，
我敢肯定您已经知道了 ，
但是现在正在发生的事情是这种反动物的叙述 ，
因此我们正在谈论增加植物数量 ，
基于蛋白质的蛋白质 ，
这是我所能提供给任何人的最糟糕的建议 ，
而我实际上是作为一名老年医学专家而接受培训的 ，
因此在完成了两个居民的研究后 ，
他加入了老年医学和肥胖医学研究金 ，
我的工作是帮助衰老的人 ，
我将再说一遍 ，
最糟糕的建议是 ，
衰老 ，
我不得不说我们都在衰老 ，
我只是在开玩笑 ，
艾玛拥有我正在变老的好东西 ，
但您都知道 ，
我们都在衰老 ，
我们的组织也在衰老 ，
从您的角度来看 ，
这是怎么回事很好地对植物蛋白不好 ，
不是因为它很糟糕 ，
而是因为您年轻时拥有更多的灵活性 ，
所以您可以做任何您想做的事情 ，
并吃可能次优和蛋白质的饮食 ，
并且您将正确地进行管理因为在很小的时候 ，
您正是被荷尔蒙驱动的再年轻一点 ，
您就拥有更大的灵活性 ，
因此您可以做任何想做的事情 ，
并吃可能次优和蛋白质的饮食 ，
这样您就可以进行正确的管理 ，
因为在年轻的时候 ，
您正是受激素驱动的再年轻一点 ，
您就拥有更大的灵活性 ，
因此您可以做任何想做的事情 ，
并吃可能次优和蛋白质的饮食 ，
这样您就可以进行正确的管理 ，
因为在年轻的时候 ，
您正是受激素驱动的

我听说过您在此之前谈论过这个问题 ，
也许我的意思是谁知道什么时候停止 ，
但我们只能说像20岁一样 ，
或者说正确的事 ，
我们推动了许多肌肉蛋白质的合成 ，
而肌肉的生物发生是由我们的荷尔蒙环境正确 ，
然后随着年龄的增长 ，
另一种刺激消费的方法是通过抵抗力训练和蛋白质正确的选择 ，
但是随着年龄的增长 ，
挑战变得越来越艰巨 ，
所以即使在您年轻的时候也确实知道高品质的蛋白质 ，
所以您可以在20多岁时摆脱它 ，
但如果您现在遇到的身体组成问题 ，
人们现在比以往任何时候都胖 ，
那么就组织而言 ，
个体的致肥胖模型也就类似于衰老的个体。肌肉反应或需要蛋白质的方式是的 ，
您谈论的是这个术语“肌肉蛋白抗性” ，
或者是“抗生素抗性”合成代谢抗性 ，
是的 ，
这是一个概念 ，
它围绕着您需要更多的蛋白质来触发mTOR的事实 ，
是的 ，
这种合成代谢途径我们只是一个小组mTOR的所有合成代谢途径都是雷帕霉素的哺乳动物靶点 ，
并且它也受到ANP激酶途径的平衡 ，
我们也可以讨论这一点 ，
但这是一个有趣的概念 ，
随着年龄的增长 ，
也许谁知道它的斜率是多少。线条看起来像 ，
但是随着年龄的增长 ，
我们不知道我们不会我们实际上知道衰老的轨迹 ，
我的意思是它可能会在您30多岁时开始 ，
所以他们的身体发炎的次数越多 ，
肥胖的程度就越多 ，
那就是肌肉组织越不健康 ，
肌肉组织的反应性就越差独自给我写氨基酸哦 ，
还有内脏抽提这样的东西 ，
您知道您实际上并没有像年轻时那样吸收氨基酸 ，
所以还有其他事情 ，
但实际上是为观众简化并简化了操作让人们考虑一下 ，
这真的是氨基酸问题吗？哦 ，
这个听众很老练 ，
我知道他们想要书呆子的东西 ，
我们会尽可能地深入 ，
所以我想现在让我们谈谈这个门槛 ，
我是什么我曾经听过您和Don谈论的是每Mille含两点六克的亮氨酸 ，
或者在进餐时刺激肌肉蛋白质合成对吧 ，
认为这不是一个合理的数字 ，
而RDA就像我想我们正在看的那样 ，
我想说是三到四克 ，
我不记得了 ，
但是至少你知道这没什么 ，
是的 ，
每天每天3到4克3到4克亮氨酸 ，
我们知道我们需要两点六是正确的 ，
也许一顿饭是 ，
先生触发某种切换的权利mm-hmm ，
这意味着肌肉打开肌肉进行某种程度的修复维持肌肉就是那是发生了什么当我们得到这种亮氨酸触发信号时 ，
就会发生这种情况 ，
是向肌肉发出的信号 ，
是说要停留在保持力量的位置 ，
保持活力 ，
保持身体的瘦体重 ，
是的 ，
但是你知道 ，
我已经和唐谈过他会说 ，
合成中的肌肉蛋白不能直接与实际沉积组织相关联 ，
但这是我们所能做到的最好 ，
这是正确的 ，
对 ，
我的意思是 ，
就其认为的研究而言 ，
这是一个非常动态的过程如果我绝对同意的话 ，
他会纠正我 ，
这是在发生这种情况时 ，
您放下组织吧 ，
不确定是否动态地完全像那样工作 ，
但这是我们所拥有的最好的了解 ，
但这至少意味着它看起来像这样'这是维持肌肉的信号 ，
可以肯定您需要氨基酸。这里是氨基酸的储存库 ，
我们将为您提供刺激 ，
并且应该在强度和体积上保持在您的位置 ，
是的 ，
然后就是这样。亮氨酸触发因子是亮氨酸异亮氨酸和缬氨酸这三个支链氨基酸之一 ，
这是我最近针对James Wilks和Chris crecer所做的播客中提出的 ，
因为在该播客中 ，
Joe Rogan James Wilks指出了适量花生酱和果冻三明治和三盎司肉之间混合蛋白质或类似量的蛋白质 ，
然后他继续说关于触发肌肉合成的食物中的亮氨酸含量是正确的 ，
但我认为播客中忽略的是要获取两点六克露西和您知道这是非常重要的一点 ，
而且很重要 ，
因为这些都是快速的生物学数字 ，
没有论据认为优质蛋白质知道优质蛋白质是什么 ，
所以很有趣 ，
这被当作一种推断的说法或这种蛋白质是平等的 ，
并且您知道您可以摆脱基于植物的蛋白质 ，
然后 ，
我的意思是您可以 ，
但是花生酱三明治不等于牛肉 ，
但是甚至没有争议 ，
我的意思是科学上有很多东西 ，
我们可以说你知道那里'这是关于都灵的整个故事 ，
我们将谈论这些故事 ，
您知道是否像癌症的始发期延长一样 ，
并且您知道作为增长促进者 ，
人们可以争论任何他们想要的事情 ，
而我们不能说的一成不变的事情是：蛋白质的质量氨基酸是很奇怪的氨基酸 ，
虽然有这样的客观目标 ，
这很不错 ，
但它甚至不是艺术 ，
甚至也不是完全可以争论的 ，
我真的想知道您消除了我的确认偏见。拥有这样一个客观的东西虽然很对很高兴 ，
但它甚至不是艺术 ，
甚至也不是完全可以争论的 ，
我真的想让你知道消除我的确认偏差拥有这样一个客观的东西虽然很对很高兴 ，
但它甚至不是艺术 ，
甚至也不是完全可以争论的 ，
我真的想让你知道消除我的确认偏差

永远不要把它弄出来 ，
我发现每个人都在谈论它的地方如此迷人 ，
我一直在数百个垂死于床旁的垂死个体中 ，
我坐在那里 ，
其他所有人都在谈论哦 ，
你应该以植物为基础年龄无关紧要 ，
你应该继续斋戒 ，
年龄无关紧要我在想自己 ，
你知道实际上有多少人坐在那儿 ，
我告诉你经验会改变这种叙述可以很好地改变这个故事 ，
我认为如此令人惊讶的一件事是 ，
如果您看看植物性饮食的支持者 ，
无论是乔尔·富尔曼博士。Greger michael greger教务长Ornish他们患有恶病质 ，
他们本质上是恶病质的 ，
他们是如此瘦 ，
就像你

我的意思是 ，
其中一些以植物为基础的倡导者和倡导低动物蛋白的倡导者还不年轻 ，
很有趣的是 ，
他们将不认为自己会变老 ，
但我一直将甘德里扔在与我辩论的公共汽车上他是直接的 ，
人们知道我已经直接与他讨论过所有这些 ，
所以他说他是当选人 ，
他当选了好吧 ，
是的 ，
你知道他是反动物的 ，
他是非常反动物的蛋白质 ，
我是他的客户之一 ，
他她是一个75岁的女人 ，
他每天要摄取19克蛋白质 ，
这真是灾难性的 ，
我认为那是一种缺陷 ，
这是灾难性的 ，
但是从我们的观点来看 ，
我们不想过度刺激mTOR ，
所以该怎么做？那是完全正确的意思 ，
但是在每个单元格中游览肌肉与撕裂肝脏不同 ，
而游览肾脏与肾脏不同 ，
因此您所说的游览肝脏可能对胰岛素更为敏感 ，
而撕裂肌肉对分支和分支则特别敏感。氨基酸mm-hmm ，
这样一来 ，
当您说自己是70岁的女性时 ，
科学就不正确了 ，
您应该停止刺激mTOR这个信息是不正确的 ，
我想让我们深入研究一下 ，
因为我们对此有所感触一秒钟 ，
或者只是概括一下这是一个错误的叙述 ，
这是一个错误的联系 ，
即mTOR与癌症之间存在真正的线性联系或关系 ，
这是错误的”我是说对了 ，
是对的 ，
我们谈论的是数据不支持的相对风险 ，
我认为其中很大一部分可能是因为矮人的绝食 ，
这些人患有这种生长激素受体缺陷 ，
并且igf值非常低。 1他们没有癌症 ，
但他们也高三英尺半 ，
他们有大量的睡眠问题 ，
他们患有严重的胰岛素抵抗和其他新陈代谢激素紊乱 ，
所以我不知道人们在哪里得到这个主意 ，
只是令我惊讶的是 ，
它已经颁布并变得如此之大 ，
以至于人们将mTOR与癌症相关联。我一直都在问这个问题 ，
所以我们不是像您不担心过度刺激mTOR一样 ，
我想我不 ，
m绝对不对 ，
我们知道M是促成胰岛素的最大驱动力 ，
是的 ，
我敢肯定 ，
我知道我过去曾与您知道的人类肌管谈论过这项研究 ，
如果您看过 ，
在细胞培养中 ，
但是如果我认为这可能是他们在细胞培养中使用的肌肉细胞 ，
并且他们正在比较亮氨酸和胰岛素 ，
那么胰岛素绝对会以更大的方式刺激mTOR ，
然后比亮氨酸是您熟悉的那个吗？我不熟悉这项研究 ，
但是我熟悉mTOR工作方式背后的科学 ，
就您所做的蛋白质而言 ，
它确实在第一阶段产生胰岛素释放 ，
确切地说是预先制成的胰岛素 ，
就刺激mTOR而言 ，
在组织好之前还不是一个负面的话题 ，
因为我曾经听过您谈论过这个话题以及他们的播客 ，
所以我想澄清这一点 ，
以便人们与我讨论蛋白质刺激胰岛素的方式之间的区别碳水化合物的方式也实际上是基于数量的 ，
所以第一阶段的胰岛素释放是您体内发生的 ，
任何少于40克的东西

我已经说过蛋白质 ，
您知道您真的知道碳水化合物不会进入第二阶段 ，
所以第二阶段就是胰岛素的大幅增加 ，
这就是您不希望您不想过度模拟胰腺的原因不想让血糖成为一份工作 ，
然后您就一直在不断地追求正确的状态 ，
如果您处于这种状态 ，
那么血糖蛋白确实会刺激胰岛素的释放 ，
但是它是预先形成的胰岛素 ，
对肌肉的生长是必不可少的 ，
这不是消极的事情 ，
如果您知道 ，
就蛋白质刺激胰岛素的程度而言 ，
它甚至永远不会接近碳水化合物所需要的量 ，
并且那里也没有背景 ，
因为我已经看过一些数据那是比克曼（Beekman）提出的 ，
我认为当你并非如此 ，
当您生酮或怀疑脂肪时 ，
我不是绝对不确定我们如何量化蛋白质的胰岛素反应在生理上比以碳水化合物为基础的饮食来得少 ，
您是否了解我没有看过数据 ，
但您知道自己的身体确实适应了碳水化合物或酮适应性疾病 ，
我的意思是燃料系统将对此适应 ，
我的感觉是当您适应酮适应性疾病时 ，
胰岛素对蛋白质的反应较低这几乎是正确的 ，
因为如果您正在服用酮 ，
突然吃得像您一样 ，
我可能一天或两次会知道吗？我不能完全确定我们如何从生理学上量化蛋白质的胰岛素反应是否少于碳水化合物饮食所产生的胰岛素反应 ，
您是否了解过我没有见过的数据 ，
但您知道自己的身体是否适应了适应碳水化合物或酮类的意思是我的意思是燃料系统会适应它 ，
我的感觉是当您适应酮类时 ，
对蛋白质的胰岛素反应会降低 ，
因为它几乎是正确的 ，
因为如果您使用酮而您突然像你一样吃 ，
我可能一天或两次都知道我不能完全确定我们如何从生理学上量化蛋白质的胰岛素反应是否少于碳水化合物饮食所产生的胰岛素反应 ，
您是否了解过我没有见过的数据 ，
但您知道自己的身体是否适应了适应碳水化合物或酮类的意思是我的意思是燃料系统会适应它 ，
我的感觉是当您适应酮类时 ，
对蛋白质的胰岛素反应会降低 ，
因为它几乎是正确的 ，
因为如果您使用酮而您突然像你一样吃 ，
我可能一天或两次都知道没看到数据 ，
但您知道自己的身体确实适应了碳水化合物或酮适应性疾病 ，
我的意思是燃料系统将对此适应 ，
我的感觉是当您适应性饮食时 ，
胰岛素对蛋白质的反应较低因为这几乎是正确的 ，
因为如果您正在服用酮 ，
突然吃起来像我 ，
我可能会一天两次或一天两次知道吗没看到数据 ，
但您知道自己的身体确实适应了碳水化合物或酮适应性疾病 ，
我的意思是燃料系统将对此适应 ，
我的感觉是当您适应性饮食时 ，
胰岛素对蛋白质的反应较低因为这几乎是正确的 ，
因为如果您用酮跑步 ，
突然吃得像您一样 ，
我可能一天或两次都知道吗

今天我四点钟之前吃了一大笔蛋白质 ，
然后才来这里。我想知道你可能知道14盎司的牛排16盎司的牛排我正在生酮 ，
我还没有生酮饮食。除了在肌肉中产生少量糖原以外 ，
今天没有任何碳水化合物 ，
是的 ，
如果我获得了蛋白质 ，
您会知道转身 ，
您知道每一百克蛋白质通过糖异生而产生六十克葡萄糖的权利 ，
我想谈一谈太好了 ，
但是如果我的肉中胰岛素含量很高 ，
那我就没法继续下去了 ，
因为我的血液中所有的葡萄糖或大量的葡萄糖都会下降 ，
这会很亲密 ，
我不是摄取任何葡萄糖 ，
当我的胰岛素大量增加时 ，
会停止酮的产生 ，
我的大脑无法继续运转 ，
因此几乎必须进行不同的生理转换 ，
我认为这与胰岛素胰高血糖素的比例有关 ，
而当您生酮饮食要比混合饮食好 ，
因为我们共同的朋友莱恩喜欢指出莱恩·奥顿喜欢指出蛋白质和碳水化合物都可以刺激胰岛素 ，
我认为莱恩的观点是正确的 ，
因为本身并不会使我们发胖 ，
因为他说的是看起来蛋白质可以刺激胰岛素 ，
但我也认为 ，
如果他对酮适应性强的人进行蛋白质胰岛素反应方面的研究 ，
那么他所引用的研究可能会有所不同。是的 ，
我必须看到它 ，
是的 ，
我必须看到它。这是一个有趣的概念 ，
可以肯定会有一些细微差别 ，
所以让我们继续前进 ，
回到糖原异生的过程中 ，
我们谈到了这一点 ，
我很想告诉您我在患者体内所见到的东西 ，
他们知道他们的碳水化合物或碳水化合物含量较高。高蛋白饮食是的 ，
是最佳的 ，
因为这真的很有趣 ，
我有一个女人进来 ，
她的血红蛋白a1c为5.7 ，
很好 ，
但是在那儿 ，
她的医生告诉你 ，
就像糖尿病患者一样 ，
你必须真正观察饮食 ，
你知道去找更多以植物为基础的姐姐 ，
所以无论如何都很好 ，
我是她 ，
她真的很难过 ，
所以那些蛋白质含量较高或蛋白质含量更高的人会经历糖异生 ，
因此他们的血糖保持稳定 ，
所以我会看到他们的胰岛素 ，
他们的空腹胰岛素非常低 ，
小于5 ，
但是他们的血红蛋白a1c可能更高 ，
可能是更高的水平 ，
这仅仅是因为他们的血糖更稳定 ，
我经常看到这一点 ，
而且我一直我想知道我是否听说过其他人谈论血红蛋白a1c的不准确性 ，
我也对此感到奇怪 ，
因为在我与食肉动物饮食一起工作的人中 ，
我会看到空腹血糖通常在80至93之间 ，
是的 ，
并且然后我有时会看到血红蛋白a1c为5.6 ，
这是平均葡萄糖116或120 mm-hmm ，
如果我患有CGM ，
我认为他们正在吃食肉动物的饮食 ，
我敢打赌他们的血糖永远不会升高是的 ，
每天100粒 ，
但他们的血红蛋白a1c表示平均血糖如果您的血液中的20更高 ，
那么在这种营养计划上 ，
红细胞的生命周期就会更长 ，
我想知道我是否听说过红罗伯·沃尔夫（Rob Wolf）谈论它比那更长 ，
会变得非常复杂 ，
所以我必须从您那里获取文献 ，
因为这很有趣 ，
是因为它是生酮饮食还是我不是一个大粉丝 ，
所以就我个人而言 ，
我绝对不提倡生酮饮食这不是我知道的事情 ，
我知道很多女性你知道 ，
也许军人取决于你是否知道他们有类似的脑部创伤之类的事情 ，
但是你知道不是 ，
但我不是我没有从生酮饮食中可以看到很多好处。有趣的是 ，
您知道我的患者是否愿意这样做。我的意思是我完全支持他们 ，
但是就他们的血液运作良好而言 ，
这就像我的创造力一样。听到蒂姆·费里斯（Tim Ferriss）与某人交谈时播出的惊人播客 ，
他说他喜欢有点模糊 ，
因为这可以带来更多的创造力。他确实很可爱 ，
而且绝对值得。我敢肯定 ，
您的丈夫现在正在做英勇的事情 ，
我确定她会想念你 ，
所以我也想谈谈生酮饮食 ，
但是我认为 ，
通过节食可以增加红血球超过红血球的想法令我着迷 ，
因为我愿意看到似乎虚假地升高的血红蛋白a1cs ，
我不知道不要使用您在诊所连续使用葡萄糖监测仪的患者 ，
而我确实将丈夫放在一个我确实是的位置上 ，
您是否看到这种情况 ，
因为您是否看到cgm所说的与一次出现的不一致？这么说 ，
连续血糖监测仪就像我看到的那样 ，
就像你说的那样 ，
他们并没有真正走得那么高。我的意思是我看不到它们精确地超过100毫米 ，
然后你会看到果糖胺 ，
是的 ，
它的测量时间要短一些。措施 ，
我认为是两周 ，
两周或三周 ，
但您知道我认为更好的评估方法是您进行口服葡萄糖耐量测试 ，
或者只是看看他们的空腹胰岛素是否正确以及OG TT的问题 ，
这对我来说很难这些患者中有很多是我认为除非他们直接进食就不吃碳水化合物 ，
否则他们会是从食肉动物的饮食中直接获得的 ，
人们应该知道 ，
如果他们食用低碳水化合物的饮食是很好的选择 ，
并且怀孕不做GTT或可能会失败 ，
但是如果您吃了碳水化合物会适应您的身体几天 ，
这不一样 ，
就像生理性炎症性胰岛素抵抗一样 ，
我想我已经听说可以称之为葡萄糖保留一些其他术语 ，
所以这是一个令人困惑的事情空腹胰岛素可能是一个很好的适应症 ，
在这些患者中 ，
我看到的是空腹胰岛素有时会低于2或3 ，
我认为是的 ，
我不认为您的胰岛素抵抗是 ，
我没有不要太担心空腹血糖的上升 ，
我看到他们之间的差异 ，
他们的空腹血糖会更高 ，
而且他们的皮质醇确实更高 ，
总体而言 ，
嗯 ，
你知道我不确定为什么 ，
但这就是从我的多年实践中 ，
我发现使用生酮饮食的人中皮质醇的含量仍然高一点。碳水化合物饮食中 ，
您知道更多的肉食动物类型的高蛋白质 ，
这就是我自己 ，
当然我会跑得更高 ，
而且是曲线你做的像24小时唾液皮质醇曲线不同 ，
还是看到较高的皮质醇 ，
我做得更好 ，
所以你认为我的皮质醇只是高一点 ，
嗯 ，
我会说这肯定是你知道的在什么实验室上 ，
您使用的是正确的在内部实验室或任何我想说的绝对中等范围以上的区域 ，
对于大多数人来说 ，
这是有趣的 ，
是的 ，
然后您是否看到24小时制中的任何变化 ，
所以这完全取决于我早晨看得更高 ，
是的 ，
我没有数据 ，
甚至不明白为什么这是对的。你知道 ，
我实际上并不知道 ，
是的 ，
我不知道这在生理上是有意义的 ，
我们将获得一个核心 ，
我将在早晨 ，
但是就那些蛋白质摄入量较高的人而言 ，
唐在他的所有研究中都看到过同样的事情 ，
它会变得更高一点 ，
甚至更高。你知道其中一些 ，
实际上对他来说 ，
我们正在谈论它。总体上更高 ，
没有意思 ，
是的 ，
我是说 ，
我认为您可以提出一个论点 ，
认为皮质醇唤醒反应越高越好。我的意思是 ，
如果您与像精密实验室这样的人交谈 ，
像荷兰人一样 ，
像尿干或他们希望24小时的皮质醇曲线能够使皮质醇唤醒的空腹反应更高 ，
所以我想知道我的意思不一定是更高的坏事

我会同意你的意见 ，
是的 ，
我会同意你的意思 ，
我的最健康的患者是那些绝对可以优化蛋白质的患者 ，
也许你当然知道这是我的看法 ，
这就是我在诊所所做的事情 ，
但是不 ，
我认为是的 ，
这很有趣 ，
是的 ，
我最近与克里斯·约翰（Chris master John）进行了辩论 ，
而我针对该研究进行的一些研究表明 ，
一旦酮适应 ，
人们的皮质醇总体上就没有任何区别 ，
所以有趣的是我认为我们需要一个新的术语来解决这个问题 ，
实际上饮食中有基多和生酮饮食 ，
我想这可能意味着很多事情 ，
而且有些人正在做非常高的脂肪酮 ，
这可能使您的脂肪中70％或更多来自卡路里 ，
或70％或更多来自卡路里来自坏处 ，
我是说我在那里我不知道您的其他定义 ，
我认为这种医学生酮饮食的克数比为4：1 ，
用于癫痫孩子 ，
是的 ，
很多人都在低碳水化合物饮食 ，
而这正是源于生酮饮食的程序然后 ，
很多人会确切地提到蛋白质快速节省的成员 ，
这是完全不同的 ，
是的 ，
但是人们会提到那些使用医学生酮饮食的旧研究 ，
这种饮食的比例是四比一 ，
并且生理学上会有所不同。对身体的影响 ，
因为蛋白质不足 ，
是的 ，
蛋白质含量非常低 ，
所以我几乎觉得我需要像酮灯这样的名称 ，
或者我喜欢低碳水化合物一词 ，
但这也变得非常晦暗 ，
因为低碳水化合物的含量小于50且小于100克我的Lokar从技术上讲我的饮食中没有任何碳水化合物 ，
但我的蛋白质很多 ，
因此我认为使用的终点可能会误导您 ，
但最终我在饮食中看到的是我的酮会很漂亮在大多数情况下 ，
我的水平很低 ，
我不会以高水平而告终 ，
因为我有很多蛋白质 ，
因此会引起酮症 ，
所以您没有摄取生酮饮食 ，
也许不 ，
那没有道理 ，
是的 ，
我认为许多食肉动物的饮食不一定要生酮 ，
否则我会说它们不是那么有趣 ，
因为每个人都谈论食肉动物 ，
我多年来一直是食肉动物 ，
这是我最擅长的事 ，
但这并不意味着它是高脂肪 ，
当我们第一次见面时 ，
我和你在谈论这个 ，
你知道我们在谈论关于一些兔子饥饿的研究 ，
实际上您所需的必需脂肪酸的唯一量大约是4克左右 ，
这就是为什么 ，
这就是为什么蛋白质可以带来快速的功效 ，
低碳水化合物 ，
低脂肪饮食的原因可能不知道蛋白质节省的听众可以快速修改并纠正我 ，
如果我听错了 ，
基本上是其碳水化合物和脂肪的限制 ，
只是适量的蛋白质 ，
所以蛋白质特别好 ，
它的低热量大约是800至1000卡路里 ，
您'只是吃蛋白质 ，
然后补充一些必需脂肪酸 ，
这样就可以了 ，
因此 ，
如果您每天摄入八百到一千卡路里 ，
您可能会得到200克蛋白质 ，
其中相当一部分蛋白质是的 ，
哦 ，
是的取决于人的大小 ，
是的 ，
所以基本上就像诱导像是低脂肪 ，
低碳水化合物 ，
高蛋白一样 ，
所以它是蛋白质稀少的 ，
但它是一种快速的改良食品 ，
因为它的热量低 ，
是的 ，
很好 ，
而且它们会摄取少量的必需脂肪酸是的你是说像四大爷爷可能还有其他一些东西否否是的 ，
这真的只是因为你知道是否要进行手术或知道自己是否需要减轻体重我认为克利夫兰诊所的概况很不错进行外科手术 ，
或者您知道您需要快速减轻个人负担 ，
我认为克利夫兰诊所有一个很好的大纲

我会把它发送给您 ，
实际上您知道人们不应该自己做 ，
不 ，
这是您绝对应该做的事情 ，
从业人员很多这样的快速节省蛋白质实际上是在住院单元完成的 ，
所以他们也将它们放入住院病房 ，
但我会寄给您 ，
它做得很好 ，
是的 ，
论文做得还不错 ，
我认为它可以帮助人们快速减肥 ，
如果您过度使用它 ，
我认为它可能会对术语产生影响会产生激素 ，
这实际上是我在生酮饮食中看到的 ，
因为很多女性在蜜月期做得不好 ，
然后我发现生酮饮食会引起很多甲状腺问题和荷尔蒙问题 ，
也许你知道可以这样说 ，
个人应该将其循环 ，
您认为那是什么吗？因为他们没有得到足够的蛋白质 ，
你认为这是什么 ，
因为这就是我认为我们需要更多更具体的语言的原因 ，
因为你是说这些女性在生酮饮食上做得不好 ，
我我在思考他们的生酮饮食是什么吗？是否蛋白质不足？卡路里是否不足？他们的引爆点是什么？他们如何构建报价单-取消报价的大问题我想必须是我我认为身体会产生某种巨大的压力 ，
它可能不是基于卡路里 ，
这又是推测 ，
但是某些事情发生在他们的身体变得极度压力的时候 ，
我认为这种回声会反射您所有的东西 ，
我认为其中的主要诱因是您知道的蛋白质不足我是说听着我绝对认为 ，
由于社会我们做得不好 ，
我们蛋白质含量太低 ，
我们浪费食物的其他一切都很高 ，
您知道人们谈论环境问题 ，
温室气体人们正在浪费他们40％的食物 ，
把那些从墨西哥运来的鳄梨扔掉了。是的 ，
但您知道我们只是在讨论和叙述不正确的权利 ，
所以您已经将鼠标和麦克风与这群非常反动物的人一起使用 ，
他们确实在尝试改变健康的轨迹 ，
难过 ，
我不认为这些人是恶意的人 ，
我认为他们是无知的 ，
并且听着一些有趣的方面 ，
以植物为基础的纯素食可以使我们工作。重新开始看到一些目前正在实际完成的数据 ，
其中微生物组确实发挥了作用 ，
并且它具有提取氨基酸的能力 ，
这非常有趣 ，
因此 ，
其中一些研究正在兴起 ，
这对植物很有吸引力是基于饮食的饮食 ，
所以有更多的氨基酸 ，
他们相信您知道这是有效的假设之一 ，
他们看到的一些东西是细菌的微生物组允许更多的氨基酸提取和氨基酸的生成 ，
实际上 ，
当它们死于虫子时 ，
身体实际上能够获取所需的氨基酸是 ，
素食主义者不是那种疯狂的疯狂 ，
所以我的意思是说 ，
有话要说 ，
因为你知道我是说我我看到有些人在素食素食方面做得非常好 ，
我总是问自己为什么会这样 ，
为什么这些人没有完全被浪费掉呢？还有一些代谢灵活性超出了我们所知道的范围 ，
也许微生物组会大量变化我认为实际上就是这样 ，
如果您看到人们长期接受纯素食和基于植物的饮食就很好 ，
那么我就不会拒绝别人。我什至不知道我的意思是我可能在培训中见过成千上万的人我可以对五年以后的人们很好地想象它们 ，
我认为五年就像我的意思是我只是我的意思是我想你知道人们看着我和Shaun Baker以及食肉动物社区中的其他同类猜测说你会在五年内崩溃 ，
但我看的是人们对植物性饮食的关注程度至少比食肉动物或动物性饮食在媒体上的普及时间更长 ，
并且人们似乎会在五年后崩溃 ，
除非他们非常精心地补充食物。我所看到的 ，
但是我不确定您是否看过其他很好的东西II认为有能力做得很好的人实际上有三个人 ，
我看到我做得很出色 ，
我认为与他们自己的生物个性有关 ，
并且确实与他们的微生物组的能力有关。如果我要说一年前 ，
我现在会在嘲笑自己 ，
因为它听起来如此愚蠢 ，
听起来确实很愚蠢 ，
但您知道这些数据开始出现 ，
这是有道理的 ，
我我从比我更聪明的人那里听到了这些消息 ，
他们在那里做得对 ，
这就是他们开始发现的事情 ，
我认为只有少数几个人之间能够做到这一点的机会非常少他们会正确知道的 ，
您知道他们会确切知道的 ，
而我们所看到的是 ，
无论我们吃什么 ，
微生物组的确会发生变化 ，
如果我的意思是说 ，
哈佛大学实际上已经进行了一项研究 ，
肉食性饮食与植物性饮食相比 ，
他们发现并不是哈佛信息的超级拥护者 ，
我只是想说一下 ，
我的意思是非常不好在能够做到这一点的个体之间 ，
只有极少数人和极少数人 ，
他们会正确知道的 ，
您知道他们会确切知道的 ，
而我们所看到的是 ，
无论我们做什么 ，
微生物组的确会发生变化吃 ，
如果我的意思是说 ，
哈佛大学实际上进行了一项完全食肉性饮食与植物性饮食的研究 ，
他们看到并没有超级喜欢哈佛的信息 ，
我只是想说一下 ，
我的意思是真的很糟糕好在能够做到这一点的个体之间 ，
只有极少数人和极少数人 ，
他们会正确知道的 ，
您知道他们会确切知道的 ，
而我们所看到的是 ，
无论我们做什么 ，
微生物组的确会发生变化吃 ，
如果我的意思是说 ，
哈佛大学实际上进行了一项完全食肉性饮食与植物性饮食的研究 ，
他们看到并没有超级喜欢哈佛的信息 ，
我只是想说一下 ，
我的意思是真的很糟糕好我一直是哈佛信息的超级粉丝 ，
我只想说说我的意思 ，
这真的很糟糕我一直是哈佛信息的超级粉丝 ，
我只想说说我的意思 ，
这真的很糟糕

我认为他们在本研究中试图使基于动物的饮食看起来不好 ，
但我从研究中得出的结论是 ，
α多样性没有降低 ，
但是这两种肠道菌群都发生了完全变化 ，
我们应该知道这有点不对劲 ，
所以您有这些小组 ，
在哈佛有类似的小组 ，
并且您的小组是基于植物的纯素狂热分子 ，
他们会产生信息 ，
这是不对的 ，
所以有人在听您讲话知道并了解他们的自我 ，
所以真正由您自己挑选出来的听众已经找到了您 ，
我赞扬您 ，
因为您知道这种领导方式并不总是那么容易 ，
但总是很相关 ，
就不容易 ，
但是总是很有意义 ，
让·贝克（Jean Baker）做得很好工作吧一个好人 ，
你认识的人就像在哈佛那样的地方 ，
这些地方都是纯素食主义者 ，
只是提供这些信息 ，
这是非常不诚实的 ，
非常有偏见 ，
这是非常不诚实的 ，
很多研究都在那儿完成 ，
无论他们引用流行病学数据是什么说这与您所知道的和基于不良排除标准的荟萃分析有关 ，
我的意思是不好 ，
所以在我最近与Brian Sanders一起做的播客中 ，
我们研究了哈佛大学Chan公共卫生学院的经费 ，
这是什么沃尔特·威利特（Walter Willett）说的是 ，
沃尔特·威利特（Walter Willett）是的。就像他们从那些对植物社区感兴趣的人那里得到数十亿美元一样 ，
以免任何人听到这句话 ，
他们相信哈佛没有偏见 ，
不是 ，
而且讽刺的是 ，
詹姆斯·威尔克斯和克里斯的播客中克雷泽尔说 ，
哦 ，
这一定是哈佛 ，
这绝对是非常令人恐惧的 ，
这非常可怕 ，
但是那个团体完全是植物偏见 ，
而且充满讽刺意味 ，
因为在詹姆斯·威尔克斯和克里斯·克雷泽之间的播客中 ，
詹姆斯·威尔克斯正试图指出一个行业资助的研究受到青睐的可能性要高出四到六倍 ，
他试图将矛头指向以动物为基础的游说者 ，
但您知道 ，
我知道这些人 ，
而且您知道资金到位时 ，
我听了我在华盛顿大学（Wash U）所做的研究 ，
我们得到了资金 ，
??您知道您从需要资金的人那里获得了资金来产生科学 ，
但是对动物的资金进行了仔细审查 ，
因此该研究对大鼠进行了随机对照试验 ，
它们必须做得非常好 ，
而且要非常暴露。你知道我的意思是 ，
研究的质量不是完全不同的 ，
并且植物群将支持基于植物的有意义且具有动物意义的研究确实有意义团体将支持以动物为基础的研究 ，
这是有道理的 ，
但是研究的质量是两个完全不同的故事 ，
是的 ，
人们可以尝试并使所有可能有动物基金会资助的研究无效。是这样的夸张的是 ，
对我来说这过于笼统 ，
很不幸 ，
他们只是在试图削弱很多非常好的科学 ，
因此具有讽刺意味的事实是 ，
我在指出这一点 ，
正如我们指出的那样哈佛大学公共卫生学院非常有偏见 ，
甚至无法打开您知道的内容 ，
我什至无法打开电子邮件 ，
我知道那太糟糕了 ，
太疯狂了 ，
让我们谈谈您在Wash U的时间 ，
因为我想谈一谈我听说过您谈论过的fMRI研究真的很有趣 ，
所以请告诉我 ，
因为当您没有奖学金时 ，
我进行了为期两年的奖学金给您洗肥胖药和老年病 ，
他很有趣 ，
我我实际上很高兴我有机会谈论它 ，
我们所研究的是肥胖与认知能力下降之间的关系 ，
所以人们说 ，
肥胖医学和老年医学是您知道的两种完全独立的现象 ，
或者是您知道的两种独立的医学实体。不是肥胖中年肥胖与肥胖和肌肉发达有关的问题会导致这种衰老和晚年衰老的轨迹 ，
因此老年痴呆症阿尔茨海默氏症的血管性痴呆轻度认知障碍 ，
这些都是致肥胖性疾病 ，
您知道老年痴呆症是这两种大脑3型糖尿病大脑中的胰岛素抵抗您确切地知道并且您可能患有血管 ，
您可能知道是血管疾病 ，
可能是胰岛素抵抗 ，
但请不要误解 ，
最大的问题之一是中年肥胖 ，
高碳水化合物 ，
因此您知道小麦 ，
所以这项研究的一部分是您知道的

我不知道它是否已经出版 ，
但是您知道这些研究很长很长 ，
花费了很多钱才能进行两年的交流 ，
因此 ，
当我进行研究时 ，
我贡献的部分之一就是我做了很多我做过的脂肪活检 ，
肌肉活检 ，
你知道心脏测试和认知测试 ，
这很有趣 ，
当我去的时候 ，
这确实是我职业生涯的转折点 ，
而这是在一个代谢单位 ，
所以他们对听众而言 ，
这意味着医院中有一些专门用于研究的地方 ，
而这是一个临床研究部门 ，
我们可以让人们呆24小时甚至很长时间。在进行这项研究时 ，
您是否在那里拍了些胰岛素 ，
所以我会为患者进行肌肉活检的活检 ，
所以我们看了一堆不同的东西 ，
他们在CR U上 ，
这是临床操作 ，
我会去做对他们进行认知测试 ，
这将处理速度执行器功能 ，
只是一整套测试 ，
这是神经认知测试 ，
就像您所知道的那样 ，
精神病学训练是详尽无遗的 ，
我们还将在功能磁共振成像中观察他们的大脑 ，
您会发现肥胖确实会影响大脑的变化 ，
是的 ，
胰岛素抵抗很好 ，
肥胖 ，
真的 ，
你知道很难知道确切的说法 ，
但是毫无疑问 ，
腰围越宽 ，
大脑容量越低 ，
可怕的反恐吓到你看到这项研究了吗可能让您感到恐惧我对这项研究非常熟悉 ，
该研究将人体中b12的水平与大脑的大小相关联 ，
这是一个非常有趣的研究 ，
我从不希望看到它 ，
是的 ，
这是一项引人入胜的研究 ，
基本上他们发现 ，
人体中b12的含量越高大脑越大 ，
那里就没什么奇怪的了 ，
与詹姆斯醒来吃泥土相反 ，
我们在哪里连接得很好 ，
他肯定不好 ，
他试图声称可以从泥土中获取b12 ，
但他引用的研究是土著人种的人类学会从污垢中获取b12 ，
因为蔬菜是在人类粪便中种植的 ，
所以它被称为夜土 ，
所以如果您自己吃便便一项有趣的研究基本上发现 ，
b12人的身体越多 ，
大脑越大 ，
就在那里就不足为奇了。我们在哪里很好地建立了联系 ，
这与詹姆士醒来时微笑着吃污垢相反 ，
他肯定不好 ，
他试图声称自己可以从污垢中获取b12 ，
但他引用的研究是土著人种的人类学 ，
他们会从污垢中获取b12 ，
因为蔬菜是在人类粪便中种植的 ，
这被称为夜粪 ，
所以如果您自己吃便一项有趣的研究基本上发现 ，
b12人的身体越多 ，
大脑越大 ，
就在那里就不足为奇了。我们在哪里很好地建立了联系 ，
这与詹姆士醒来时微笑着吃污垢相反 ，
他确信这很糟糕 ，
他试图声称自己可以从污垢中获取b12 ，
但他引用的研究是土著人种的人类学 ，
他们会从污垢中获取b12 ，
因为蔬菜是在人类粪便中种植的 ，
这被称为夜粪 ，
所以如果您自己吃便便他肯定断言自己可以从污垢中获取b12 ，
但他引用的研究是土著人民的人类学 ，
他们会从污垢中获取b12 ，
因为蔬菜是在人类粪便中种植的 ，
所以它被称为夜土壤 ，
所以如果您自己的便便他肯定断言自己可以从污垢中获取b12 ，
但他引用的研究是土著人民的人类学 ，
他们会从污垢中获取b12 ，
因为蔬菜是在人类粪便中种植的 ，
所以它被称为夜土壤 ，
所以如果您自己的便便

您可以从肠道中的细菌中获取b12 ，
然后它可以在您的肠胃中读取 ，
但我没说过 ，
但土壤中的b12并不是所有在人类认知中都不能真正起作用的类似物 ，
所以这是一个令人着迷的研究 ，
我相信在有关b12和大脑大小的研究中 ，
有未公开的数据可以查看素食主义者和素食主义者 ，
并将他们的大脑大小与他们的大脑大小相关联。比最小的杂食动物大脑小 ，
所以这些大脑大小这是一个有趣的措施 ，
所以是的 ，
您发现它与肥胖相关 ，
这是正确的 ，
因此您知道那是当时进行的与肥胖相关的研究 ，
并确定它是否可以回去做得很好 ，
我的意思是我只有两年了 ，
您知道多久 ，
但不是真的 ，
您知道。我的意思是 ，
您必须再次理解 ，
尽管每个人的学习时间框架可能都看不到基于时间的那种变化 ，
但是可以预防的是 ，
这些都是可以预防的疾病 ，
您只能想象较小的大脑与神经元萎缩有关 ，
这不是一件好事 ，
不是 ，
那不可能是一件好事您没有使用功能磁共振成像进行的另一系列研究来观察饱腹感的工作 ，
这很有趣 ，
她会并且我们会利用她的一些研究 ，
在您收集研究成果并向所有其他实验室学习的同时 ，
您知道它在研究实验室中是如何工作的 ，
她所要研究的事情之一就是跳过早餐或者您知道高碳水化合物的早餐 ，
之后在大脑和大脑通路上出现这种现象的想法 ，
后来在下线就开始了 ，
我们知道高碳水化合物的饮食不仅会影响胰岛素 ，
而且影响远不止于此影响神经递质 ，
并且不是在早上不是高蛋白餐会影响饱腹感 ，
在当天晚些时候会增加饱腹感 ，
因此 ，
当您拥有高蛋白军队时 ，
您不太可能暴饮暴食或暴饮暴食 ，
或者做任何您想做的事情是的 ，
哇我想与听众分享这个话题 ，
这是一件很酷的事情 ，
我听说你在做Instagram上最近与唐·外行和

你们在谈论亮氨酸的体积分布 ，
我只是很感激 ，
我听到你们谈论的一件事是 ，
与这个亮氨酸阈值无关的体重太大与正确的肌肉蛋白无关合成与身体无关 ，
只是您的血液量和人与人之间的血液量没有什么不同 ，
所以并不是您知道肖恩·贝克需要三点两克亮氨酸 ，
他可能仍然只需要两点六克亮氨酸就可以了。在我们中的一个人中 ，
那是一个巨大的薄荷糖 ，
人们说得好 ，
我知道你知道有性别差异 ，
不是血容量 ，
而是瘦肌肉问题 ，
不是你知道的男性/女性。关于谈论肌肉和睾丸激素激素II的讨论是不同的 ，
但是当您谈论维持组织所需的蛋白质量 ，
构建肌肉组织所需的蛋白质量 ，
刺激该过程所需的亮氨酸量时 ，
人与人之间没有区别都是一样的 ，
这很容易并且消除了我们听到的过度复杂的现象 ，
我的意思是每个人都在使人们使事情变得如此复杂 ，
这不是失去经验的两分 ，
而是有很多事情变得非常复杂但这不一定是其中之一 ，
因此让我们回到父母身边 ，
祝贺69岁的生日快乐的家伙 ，
您还活着 ，
他们还在这里 ，
但我知道我ve在其他播客上听到过您谈论此事的典型饮食 ，
例如我问我妈妈早餐时吃的东西 ，
可能就像一块水果中残酷的蛋白质不足 ，
没有刺激肌肉蛋白质合成的蛋白质 ，
您知道第一顿饭那天是您真正想要正确的食物 ，
它设定了轨迹 ，
所以很有趣 ，
因为它是食肉动物 ，
我想您可能是同一天 ，
我的第一顿饭大概总是一磅肉是正确的 ，
你们中的很多人就像我不能在早餐中吃牛排 ，
但是我们可能需要在早餐中吃一大块肉 ，
或者只是把它推回去 ，
你知道我的意思是如果他们不想吃它早餐不需要早上八点您知道212好的第一顿饭 ，
但是问题可能是我们应该以蛋白质为中心 ，
应该以蛋白质为中心 ，
并且要在肉中摄入2.6克亮氨酸 ，
大约需要25到30 ，
至少30 30 30大概有30克你知道吗

如果有人正在听这个播客的衰老 ，
我不知道您可能有一些人 ，
我敢肯定地说 ，
如果他们不想吃我 ，
乳清蛋白会补充乳清蛋白 ，
所以是的 ，
我之所以这么说是因为他们不想吃我 ，
我知道有人在听你的话 ，
除非或者完全讨厌你 ，
我只是想听他们的话 ，
所以说他们不是你不公平 ，
给他们另一个选择会更好知道人口老龄化和乳清蛋白如果与对乳制品不敏感我认为这是一个不错的选择 ，
并且有很多选择 ，
他们可能会听听。乳制品敏感性是一件真实的事情 ，
但是我很难说我宁愿让他们在水果中吃一个鸡蛋然后给他们一些东西他们可能对我很敏感 ，
我宁愿给他们乳清蛋白 ，
他们不愿意吃 ，
因为您知道任何种类的肉或类似的东西 ，
继续刺激过程并真正推动这种途径的危害更大肌肉减少症的症状如此 ，
就像我妈妈想我需要她的时候一样 ，
因为她不能做乳制品 ，
她患有特发性关节炎和自身免疫性甲状腺疾病 ，
即使她被乳制品触发 ，
她的身体也能清楚地分辨出来确实像草乳清或类似的东西 ，
所以我在为她想她可能需要在早晨或地面上放四盎司的肉 ，
所以有一些研究表明 ，
地面总是更好 ，
因为它更容易消化 ，
所以碎牛肉我想是Costanza的 ，
我不确定 ，
但是碎了一些碎牛肉研究 ，
所以她早上是汉堡包 ，
我想听 ，
因为那很棒 ，
我认为这是一种文化 ，
我认为这是有条件的事情 ，
我们不习惯在早上吃汉堡牛排 ，
这是事实 ，
但是我认为这会改变世界 ，
因为它只是早餐的牛排 ，
这肯定会改变衰老的轨迹。我敢肯定 ，
您已经看过道格·帕顿·琼斯的一些作品 ，
但我还没有看到他的作品还不错 ，
所以他展示了他的存在。就衰老和蛋白质需求而言 ，
它在衰老方面做得非常出色 ，
而且您知道这不是缓慢而持续的下降 ，
是您生病了 ，
您停止了训练 ，
失去了组织 ，
我们谈论的是肌肉质量 ，
您年龄更大 ，
您您知道脚踝上的任何东西都弄坏了 ，
这不是很严重的损失 ，
并且您想确保它可以恢复 ，
可以让先生的一生保持我的父母的生命 ，
或者对于我的父母来说 ，
我正在考虑至少三到四次大概在早上三到四盎司的肉 ，
然后在早上会很好吃 ，
牛肉在早上会很好 ，
然后 ，
如果他们能在一天中再做一到两次 ，
那么今天我的意思是太好了 ，
所以随着年龄的增长 ，
d让他们禁食三遍真的很棒 ，
这对老龄化人群来说不是什么好事 ，
这不是组织 ，
而是您现在正遇到麻烦 ，
而叙事权是一件很有趣的事 ，
这是最糟糕的一件事可以提供的建议以及危险部分是不可逆的 ，
一旦他们失去了那块肌肉或者是他们受伤而又无法恢复 ，
就无法修复了吗？您知道我的意思吗？就像哦 ，
是的 ，
您知道我完全搞砸了 ，
对不起 ，
那真的是我提供给您的不好的信息。我的意思是 ，
您是在与一群人聊天 ，
他们的灵活性远远不如它 ，
这实际上使他们处于危险之中 ，
就像在没有安全气囊或其他东西的情况下开车一样它'您知道吗 ，
一旦他们像您之前所说的那样 ，
一旦他们具有确定性的事件 ，
他们就会骨折 ，
如果他们没有肌肉的氨基酸储备 ，
那么他们很可能容易死亡 ，
然后您谈论要喂他们 ，
你要给他们些什么沙拉 ，
要给他们做沙拉 ，
这样他们才能得到更好的主意 ，
这是怎么没有让别人回来的。我的意思是 ，
是的 ，
是的 ，
所以你知道你在谈论一种营养我认为 ，
稠密的牛肉是超级食品 ，
原糖和超级食品几乎一样 ，
但是它是嗯 ，
您知道所有这些营养素 ，
例如锌罐b12和肉碱 ，
胆碱和肌肽 ，
关于肌酸补充剂和素食主义者的研究对我来说很着迷 ，
这些研究表明 ，
当您给我肌酸时 ，
素食者会变得更聪明如果您可以使素食主义者更聪明 ，
那么您就会反对以植物为基础的饮食 ，
这意味着他们变得笨拙 ，
嘿 ，
当他们停止吃肉时他们变得笨拙 ，
这对任何以植物性饮食为基础的人来说都是无礼的 ，
但是如果您如果我们不吃东西就不要吃我的意思是我们在谈论蛋白质氨基酸 ，
我们只是在回到亮氨酸重新回到亮氨酸重新回到亮氨酸

但我喜欢您强调的是 ，
这些肌肉触发氨基酸会带来很多其他营养成分 ，
分支氨基酸也会改善整体健康状况 ，
所以您首先在这里听说我们将早餐汉堡更名 ，
所以您的饮食如何？几天我听说您说您大部分都是食肉动物 ，
是的 ，
请告诉我这些天您吃什么 ，
所以大吃早餐 ，
我的丈夫称其为监狱食物 ，
实际上我们应该问他 ，
您应该让他回到这里 ，
是的 ，
我们应该让他回到这里是的 ，
你要我把他带进去吗 ，
哦 ，
那还好吧 ，
那你早餐吃什么作饭 ，
所??以我的丈夫称呼这是热情的监狱食物 ，
实际上我必须告诉你我的真相。这些天我不吃一吨牛肉我真的很喜欢野牛 ，
我喜欢它 ，
是的 ，
早餐是他说的 ，
因为大日子是监狱食物 ，
所以早上大部分都是野牛野牛 ，
我想说很多鸡蛋 ，
如果做饭的话我会说我 ，
这可能是大多数 ，
不是很多 ，
很简单 ，
很简单 ，
是从野牛里出来的 ，
是一个鸡蛋 ，
我偶尔会把一些墨西哥胡椒扔进去 ，
好吧 ，
我的意思是说很基本 ，
就像乔·罗根（Joe Rogan）的饮食一样。肉类偶尔会撒些墨西哥胡椒 ，
好吧 ，
我的意思是说非常基础 ，
就像乔·罗根的饮食一样。偶尔会扔一些墨西哥胡椒好吧 ，
我的意思是说非常基础 ，
就像乔·罗根的饮食一样。

我笑得很有趣 ，
所以这些天你的饮食是什么样的？你还吃监狱食物吗？加布里埃拉（Gabriela Lian）监狱的饮食 ，
但我想早上喝咖啡和五个或六个鸡蛋 ，
然后将牛肉碎的野牛（即碳水化合物）吃掉 ，
碳水化合物更喜欢碳水化合物 ，
我喜欢燕麦 ，
喜欢地瓜 ，
紫色 ，
橙色 ，
各种颜色都可以我喜欢辣椒 ，
好吧 ，
你知道我喜欢的男人的食物

我喜欢您知道无奶无奶奶精我的咖啡与众不同的是它们比我见过的任何组都具有更高的代谢灵活性 ，
是的 ，
我不知道我只是觉得您对我来说更糟 ，
呵呵 ，
您做了什么？伙计们在部署上吃东西 ，
或者您在部署上发现的性能表现如何 ，
您是否能够使我猜食物可能非常有限 ，
但是您是否注意到部署上所吃的食物与您的蛋白质绝对是高蛋白 ，
而且大部分时间都是纯正食物 ，
具体取决于我们在哪里 ，
有时我们会聘请厨师或厨师 ，
有时我们会称重生活在一个有阿富汗人或泥棚村的村庄里的木棍非洲 ，
我们到那里去了 ，
但我们还有可乐 ，
他们d食物给我们放了一些食物 ，
他们会为我们做饭 ，
但是我认为绝对可以随时获得食物 ，
可以去健身房 ，
而且无所事事的时间很多 ，
因为如果您不能离开家 ，
您可以想象不能每天离开家 ，
不能做任何事情 ，
所以您要做的就是锻炼身体并进食 ，
所以您知道肉类蔬菜土豆主要是真正的食品基础全食 ，
所以我们没有吃了一大堆垃圾 ，
酒吧和加工过的东西 ，
所以最有趣的是 ，
海豹知道他们需要的是真正的食物 ，
是的 ，
我的意思是 ，
如果您进行一次手术 ，
您会包装MRE或没有蛋白质奶昔和类似东西从侧面看 ，
但在大多数情况下 ，
当您处于这些部署中时 ，
真正的食物我想您是否像土著人民一样在身边 ，
您是否看到他们的饮食方式 ，
就像您观察到的那样 ，
是的 ，
我不知道。不知道他们每天如何吃饭 ，
但是我们吃了一些晚饭 ，
所以我们和他们邀请我们的阿富汗人坐下来 ，
我们会吃羊肉 ，
因为您知道他们为我们准备了米饭和咖喱新鲜宰杀的羊肉 ，
很美味这些器官在非洲做 ，
它们确实确保您看到了任何大脑 ，
任何大脑 ，
我的男人很好 ，
您知道我正在尝试接受一些医学培训 ，
并在外科手术航空上对这些家伙进行了培训 ，
因为我是一名军医 ，
而且您知道我会我会试着去购买脖子上附着的山羊头 ，
这显然是很热的商品 ，
所以我必须排队购买脖子上的山羊头 ，
这是你知道的最好的部分 ，
所以我的狗必须吃很多气管和所有你知道的 ，
但我很惊讶我没有我不知道人们进入大脑的东西也许是大脑 ，
他们知道很多好的组织 ，
但是我知道心脏和肝脏的那些很好 ，
是很好的热食 ，
那些国家经常吃这些东西 ，
是的 ，
我在乌干达曾经是其中之一。是的 ，
那里是一个热点 ，
你现在在医学院 ，
是的 ，
现在怎么样了 ，
我喜欢它 ，
呃 ，
这很难调整 ，
但是我在做自己喜欢的事 ，
这很棒 ，
所以知道你知道我想你你已经从你的妻子那里渗透了很多东西 ，
你知道 ，
是的 ，
而且你已经看过她的做法 ，
而且几年后 ，
我们将不得不和你们做另外一个播客 ，
因为你看到医学院很难知道您对药物和健康的了解会导致他们之间的不一致重新教会你 ，
通过加布里埃尔（Gabrielle）你可能看到的是真实的 ，
或者还没有发生得那么好

我不能代表每所医学院就读 ，
现在我去了罗格斯大学 ，
但从我所有的朋友 ，
加布里埃尔或我认识的人那里 ，
我都知道他们没有教我们这个或那个 ，
然后我就去了医学院 ，
“他们做得非常好 ，
他们在教授很多遗传学 ，
他们在教我们很多不同的营养学课程 ，
这真是令人惊讶 ，
我想您知道他们在关于癌症和不同主题的课程中非常有创新性 ，
我感觉他们是变化的类型 ，
他们确实做得很好 ，
也许情况发生了变化 ，
我不能为每所医学院校演讲 ，
但感觉就像我要去这里的家伙 ，
如果你想上医学院就向罗格斯大学申请 ，
因为我没有您可能在我的医学院Gabrielle接受任何营养培训 ，
我们有兴趣小组 ，
而且我们的午餐讲座一直在发生 ，
您会惊讶于您拥有所有可能感兴趣的东西 ，
并且有人会谈论它而且您可以在此期间免费获得韩国烧烤 ，
这就是他们贿赂你们计划或可能不在计划中的家伙的原因 ，
这就是他们我妻子很好的方式 ，
我感谢你们俩都在播客中最后一个问题 ，
我总是问每个人 ，
你们俩最激进的事情是什么 ，
你们可以为你们两个回答。谢恩 ，
您认为那是您和加布里埃尔和阿瑞斯一家人在上个月所做的最激进的事情 ，
所以五个月了五个月前 ，
你有一个非常激进的孩子 ，
没什么大不了的 ，
我的意思是我们可以做到 ，
或者上个月发生了什么 ，
例如上个月对你们有什么根本的影响 ，
我们在公寓进行了翻修 ，
因为我们在洗衣房的HVAC系统中发现了霉菌 ，
碰巧接受了测试 ，
因为她并没有感到太热 ，
结果发现我们发现了一大堆黑霉病 ，
所以我们不得不将房子撤离了一周 ，
这当然是当她父亲从南美飞往城市的时候我的母亲是标记队 ，
你知道要标记她的嘴来访问 ，
我参加了决赛 ，
这很有趣 ，
但你知道 ，
但我们成功了 ，
一切都完成了 ，
一切都好起来了 ，
但是一切对她来说都很容易 ，
她就是做完我之后 ，
我正坐在那里盯着这些压力-体积循环 ，
是的 ，
这对你来说是个好问题 ，
然后我们将总结一下医学院与海军海豹突击队的比较情况 ，
这是不同的 ，
你知道这很难换一种方式 ，
也许您知道这是海豹突击队训练的心理版本 ，
从某种意义上说 ，
向全日制学生过渡绝对是一种调整 ，
但是 ，
是的 ，
是的 ，
是的 ，
是的 ，
是的 ，
是的。

看不到我认为是关于豌豆蛋白的东西 ，
然后我确实有一个每周通讯 ，
并且我总是试图将一些出色的循证信息做得很好 ，
人们可以找到可以在我的网站上计时的信息 ，
是博士 Gabrielle Lyon冷静 ，
她的Instagram个人资料上也有一个链接 ，
是的 ，
这是一个加一个丈夫点。哦 ，
所以您的Instagram个人资料上有一个链接 ，
指向这些时事通讯和网站 ，
这太棒了 ，
谢谢你们俩的光临关于我们获得了白羊座的奖金 ，
我们得到了五个月大的孩子 ，
他们真的很普通 ，
也许白羊座会说些什么 ，
但是这非常感谢你们的到来 ，
谢谢你们 ，
你们好吗 ，
谢谢你们给我听一讲。加布里埃尔?连恩（Gabrielle Lian）的参加 ，
我认为与她进行有关蛋白质的交谈非常有趣 ，
而且事实是蛋白质确实是我们的生命力量 ，
因此如果我们摄入的蛋白质不足 ，
我们将失去瘦肌肉和博士。里昂说正确的话是正确的 ，
因为肌肉是长寿的器官 ，
肌肉是葡萄糖的存放器官 ，
是胰岛素抵抗的关键器官之一 ，
我们知道 ，
双下肢部位和肝脏也可以决定胰岛素的敏感性 ，
但是如果我们没有如果你们在播客中听到我谈论这个话题 ，
并且玩过电子游戏的人数很低 ，
就像博士一样 ，
我们处于困境中就拥有足够的肌肉 ，
我们就处于困境。狮子说 ，
如果我们进入医院时恢复健康 ，
失去肌肉 ，
就会死去 ，
这通常会杀死癌症患者。恶病质是指瘦肌肉减少 ，
而身体上的瘦肌肉更多 ，
这是我们成为长寿健康人的方式 ，
这与人们所传达的许多信息形成了鲜明的对比 ，
我相信那些围绕动物蛋白的恐惧活动 ，
我一次又一次地讨论过。您可以在我的频道的YouTube上的以前的播客上找到有关Gundry的内容 ，
下周的播客将与一位名叫James Clement的绅士在一起 ，
他写了一本名为switch的书 ，
这本关于mTOR的书将继续进行有关动物蛋白和有关mTOR的详细信息 ，
本播客和下周的播客将相互补充。里昂和博士 像博士没有任何意义。里昂指出 ，
肥胖症可能是主要的危险因素 ，
而摄入大量蛋白质可能会使我们处于肥胖症的另一个方向 ，
所以我发生了什么事 ，
我一直在圣地亚哥闲逛 ，
自从第一次肥胖以来一年开始 ，
一些冲浪和开始在海洋中进入太阳获取你们的紫外线 ，
你们可能已经在Instagram上看到了一篇关于紫外线对肠道菌群多样性产生积极影响的文章 ，
并猜测5r不会增加肠道菌群的多样性但是紫外线确实会吸收我的紫外线我下周要去德克萨斯州 ，
你们中的许多人在听到这个消息时会在奥斯汀 ，
所以在奥斯汀的人们在Instagram上与我联系

让我们一起出去玩 ，
我要打弓 ，
下周末我实际上要和一些好伙伴一起打猎 ，
其中包括食肉动物科特·凯特·金斯伯里（Kurt Kyle Kingsbury）和

其他人 ，
所以我们可以在野外恭敬地收割和收集动物 ，
并拔掉一点插头 ，
所以我会在树林里 ，
我将与大家分享我的狩猎之旅 ，
非常感谢大家 ，
请赞助白橡树正在做我们需要祖先补品的工作 ，
这是一家了不起的公司 ，
为我们带来了草食草制成的干燥的冷冻干燥俄勒冈补品

他们是白橡树牧场 ，
让祖先的补品平静下来 ，
使代码稳定下来。我们的食肉动物MDI白橡树牧场上的食肉动物15在白橡树牧场上 ，
Saldinomd md在Shopify上的特殊补品特卖网站上提供10％的模拟折扣 ，
这就是本周的你们保持激进 ，
非常感谢大家 ，
下周我会再见 ，
就像我说的应该是James Clement ，
他是一位长寿科学家 ，
我们将深入研究mTOR长寿和动物蛋白 ，
是的 ，
我们将其混合在一起因此 ，
各位 ，
请保持激进 ，
检查一下我的T恤 ，
请给我评论这个播客 ，
我很喜欢 ，
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      a much bigger respecter of cancer in general is obesity insulin resistance tied to that perhaps I mean if you look at any of the cancer websites being overweight is a respecter hyperinsulinemia hue or delay huge risk factor for cancer right so where protein comes in that the conversation around that doesn't actually make sense welcome to the fundamental health podcast I'm your host dr. Paul Saladino this podcast is the result of my relentless search to understand and correct the roots of chronic disease and illness in this podcast I will share with you everything I have learned about how to live the most healthy and radical life possible thanks for joining me on this journey [Music] what's going on everybody Happy New Year Happy New Year hope you guys are all crushing it in 2020 and I am so excited to be sharing this time with you thanks for listening to this podcast if you enjoy this podcast please leave me review on iTunes and other outlets where you are listening to it it is doing awesome and those reviews drive our ability to reach more people so please leave me a review I'm almost to 500 reviews I want to crest that and then just race on over to a thousand reviews but thank you for considering leaving me a review let me know what I'm doing good if you don't like the podcast let me know what I'm not doing good and I'll try and make it better but I appreciate you guys all being here and I love doing this the carnivore code book is getting so close it's gonna be out early next month you guys early in February probably the the plan right now is February 11th for the release date and I am so so stoked to share this with you guys I have worked so hard on this book if you still want to preorder you can do that at the carnivore code book calm through the publisher which is indigo River the book should be available for pre-order soon on Amazon as well and I can't wait to share this thing with you guys it has been nothing short of a labor of love and I can't wait to see what you guys think it is very well referenced there are over 600 references it's looking like about 350 pages it's quite comprehensive it goes over everything so I again I cannot wait for this book to come out it is my baby I can't wait to share with you guys and girls if you want to hear about cool things like this happening be sure to sign up for my newsletter which is available on my website carnivore and be calm you can get signed up for the fundamental health insider comes out every week or two I talked about an article I talked about other cool stuff and I will let you know what is going on that is fun the fun thing new that I have going on is that I have a new t-shirt which you can find there I don't even have them in my hands yet but you guys can order them it says stay radical on the front check that out my guest on this week's podcast is none other than the amazing dr. Gabriela Lian she is a functional medicine practitioner who works mostly out of New York City doing private practice there and she is an amazing individual that I have been hoping to have on the show for a long time she calls her brand of medicine muscle centric medicine which i think is amazing you will hear us talk about it in this podcast she is working to leverage evidence-based medicine with emerging cutting-edge science to restore metabolism balance hormones optimize body composition she is a baller she's amazing we go into mTOR we go into the need for protein we go into protein as your life source we go into protein myths we go into all kinds of science about this and she knows her stuff so she was previously an athlete doing figure competitions now lifting lots of heavy weights and raising an amazing family and as a bonus at the end of this podcast you will hear that I got to hang out with her husband Shane who is now in medical school in New York City and previously was a Navy SEAL we talked a little bit out his experience in the Navy SEALs what Navy SEALs eat we talk about what happens when Navy SEALs try to go plant-based it didn't end well and it wasn't him that was one of his colleagues that tried to go plant-based it did not go well and we just talked about the kind of stuff that he saw from indigenous peoples during his time in the service so this woman was a super fun one thank you so much to dr. Gabrielle Lian and Shane for coming on future dr. Shane and you will hear a little bit they have a beautiful five month-old baby named Aries who makes an appearance at the end of the podcast as always this podcast is available on all of the media spaces and on youtube if you want to see the video and that stuff you guys I have to thank my sponsors who are amazing the first is white oak pastures this is a regenerative farm in Georgia leading the way when it comes to renewable agriculture if you are not familiar with the conversations around agriculture and carbon emissions I would urge you to try and educate yourself because what is so outstanding and so arresting about what this farm is doing is that based on a lifecycle analysis we can show that when we raise cows when we raise ruminants and animals together we can become carbon negative meaning that we can enrich the soil with so many nutrients that we can sequester nutrients into the soil and the overall carbon emissions are negative beyond Berger can't say that impossible Berger 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tour the farm ride horses we're gonna grill meat there's gonna be music I'm gonna give a talk I'm hoping my buddy dr. ken berry is gonna be there hopefully I'll get some other radical folks there to give a few talks we're gonna just be hanging out in Georgia and southern Georgia in a beautiful space looking at how agriculture and farming of animals done in a conscious way can really change the world I believe this so wholeheartedly you can also go to my landing page for white oak pastures which is info dot white oak pastures calm front slash carnivore MD you can use the code carnivore 15 there to get 10 or 15 percent off I think it's 15 percent off whatever is on special and recently it has been skirt steak beef oxtail and a big grass steak which is a three pound grass-fed steak it's amazing stuff you guys these folks are doing it right they have organs too they have bones for bone meal or bone marrow or stock white oak is amazing I love them check them out and this is how we support change in the wider context of our planet and our atmosphere and how we are good stewards of the land and how we eat some of the best animals in the world my other buddies are the folks at ancestral supplements I love these guys they are bringing us all grass-fed grass-finished new zealand-based supplements of organ meats which are sometimes hard for us to eat encapsulated into gelatin capsules so it makes it so easy I love this when I'm traveling if I can't get brain if I can't get liver I really appreciate them my favorites are the liver the organ complex the intestines there's so many good ones the brain is great too the intestines are amazing and then they have come out with some new products including Talos so you can get extra fat in a capsule which is awesome because it improves the absorption of fat soluble nutrients in other ancestral supplements pills capsules or the organs that you're eating or the food you're eating in general we know that we need fat we know that some of 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supplements I've been encouraging them to post more of their workouts because these are some fit men and women and they are crushing it in Texas and they deserve our support because they are doing good work all right you guys on to the podcast let me know what you think of this one I will see you after the episode for what is going on with me [Music] all right Gabrielle Lian thinks from on the podcast hi thanks for having me glad this worked out I'm glad it worked out too we're hanging out here in Encinitas you're visiting San Diego and I hope you guys are digging it here yeah well you know my husband had spent some time in Coronado and you know I come out here for many years so this is like our home away from home I know maybe it'll be your home eventually once your husband gets out of medical school and if you guys end up here well I'll go surfing sometime yeah maybe Aries will be old enough to surf with us that would be amazing well I have gotten a lot of requests for you to come on the podcast and I know you've had people that were interested in hearing our conversation so let's just get right into it I think that that I really love the way that you've constructed this narrative around protein and the importance of muscle but why don't you just give us a little bit of idea of your background I think most people listening to this will know who you are but so well I you know I did my undergraduate in human nutrition vitamin mineral metabolism and I was trained by dr. Donald layman and we all know who he is or if you're in the protein space he's one of the godfathers of protein and he's been training me for gosh I don't want to say two decades but pretty close and just based on that understanding and that learning of exercise and protein metabolism it really changed the trajectory of the way I practice medicine and that's where this concept of muscle centric medicine was born and it's really based on high protein and when you say high protein I think this term it's all relative right right that's a really good point I should say optimal protein that would be a much better way because I think saying it people will sometimes say to me the carnivore diet is extreme and I say extreme relative to what the standard of Maryland I mean actually yeah and so when you say high-protein it's high-protein relative to the standard American diet yes which I think as you and Don have pointed out repeatedly so well is abysmal e low in protein that's right I mean cuz we know that the RDA point eight grams per kilogram is just enough to save off disease the I mean this is a bare minimum requirement yeah yeah it's it's so not enough and so what I've heard you think about protein and talk about another podcast I really like this and I want to recapitulate this for the listeners yes and when I've heard you talk about this I think about my parents who are about 69 years old and I'm thinking they are not getting enough protein so there are a few pieces to this equation the amount of protein that we need to stimulate muscle protein synthesis throughout the day yes sir and then the way that this requirement might change as we age so let's not even think about my parents just yet let's just think about for the general public who are middle aged between maybe 20 and 50 years old or 55 what is protein doing when we eat it and what does it mean when we eat enough protein so let's talk about protein and what we're really eating for is amino acids and in particular when we're talking about muscle protein synthesis and healthy muscle you're really eating for those branched chain amino acids so you're making sure that you're getting enough leucine per meal so it's not necessarily the protein right because you've got pea protein and soy protein but it is really the amino acids that are necessary so as you age you get this thing called anabolic resistance right so the protein that you ingest becomes it doesn't quite stimulate the body the way that it should the way that it did maybe perhaps when you were in your 20s so you require more of this over a period of time which I'm sure you're well aware and then what's happening though right now is that there's this anti animal narrative so we're talking about having more plant-based proteins that is the single worst piece of advice that I could ever give anyone and I actually trained as a geriatrician so after doing two residents he's in a fellowship in geriatrics and obesity medicine my job was to help aging individuals and this single I'll say it again worst piece of advice you could ever give someone who's aging and I have to say we're all aging I'm just joking emma has the nice thing I'm an getting old you know but we're all aging and our tissues are aging so and so from your perspective what is so bad about the plant protein well it's not that it's so bad it's that when you're younger you have more flexibility right so you can kind of do whatever you want and eat a diet that is maybe sub optimal and protein and you'll manage right because at a young age you're driven by hormones exactly I've heard you talk about this before that probably I mean who knows when that stops but let's just say up right like 20 years old or something right we are driven a lot of the muscle protein synthesis and the muscle sort of biogenesis is driven by our hormonal milieu right and then and then as we advance in age the other way to spend stimulated is through resistance training and protein right but as we age that becomes more challenging so having high quality protein really you know even as you're young so yes you can get away with it in your 20s but if you have any issues with body composition which people do now they're fatter than ever the obesogenic model of an individual is also similar to an aging individual when it comes to tissue in terms of the way that muscle responds or needs protein that's right you you talk about this term muscle protein resistance or you mean in terms antibiotic resistance anabolic resistance yes okay and this is a concept that's surrounding the fact that you need more protein to trigger mTOR yes this sort of anabolic pathway we just sort of group all of the anabolic pathways under the umbrella of mTOR which is the mammalian target of rapamycin and it's balanced by the ANP kinase pathway we can talk about that too but this is an interesting concept that as we age and it probably who knows what the slope of the line looks like but as we age and we don't know we don't actually know the trajectory of Aging as we know it I mean it could start in your 30s so the more and the more their body is inflamed the more obese it is that the less healthy the muscle tissue and the less responsive the muscle tissue will be to write amino acids to me alone oh there's other things like splanchnic extraction that you know you're not actually absorbing it in the way that you did when you were younger so there are other things but really to simplify it for the audience and to simplify for people to think about it it really is it you amino acid issue oh this audience is sophisticated I know they want nerdy stuff we're gonna get as deep as we can so okay so I'm thinking now let's talk about the the threshold so what I've heard you and Don talk about is two point six grams of leucine per Mille or in a meal to stimulate muscle protein synthesis right don't think that's a reasonable number right and the RDA is like I think we were looking at it I want to say it's three to four grams I cannot remember but it is at least you know is like nothing yeah 3 to 4 grams 3 to 4 grams of leucine per day per day and we know that we need two point six that's right maybe one meal yes sir right to trigger sort of the switch mm-hmm that means muscle turns on muscle sort of repairs muscle is maintained is that well that's what happened that's what's happening when we get this yeah sort of leucine trigger is the signal to the muscle to say stay where you are maintain your strength maintain your vitality maintain them lean mass in the body so yes but that you know and I have spoken with Don about this he would argue that the muscle proteins in synthesis you can't directly correlate it to actually laying down tissue but it's the best that we can do and it makes sense right right I mean it's a very dynamic process in terms of the studies that it's thought to he would correct me if I say yes absolutely when that happens you're laying down tissue right not sure that dynamically it totally works like that but it's the best understanding that we have but it's sort of a mean it's at least it seems like it's a maintenance signal to the muscle to say for sure you are needed here's a reservoir for amino acids we're gonna give you the stimulus and you should stay where you are in terms of strength and volume yes and then so it's all about that kind of leucine trigger which is one of the three branched chain amino acids leucine isoleucine and valine and the this came up on the recent podcast I did in response to James Wilks and Chris crecer because in that podcast on Joe Rogan James Wilks makes a point about adequate amounts of protein or similar amounts of protein between a peanut butter and jelly sandwich and three ounces of meat and then he goes on to say that it's all about the leucine content of the food for triggering muscle synthesis which is right but what I think was neglected in that podcast was the actual nuts and bolts of how much plant material we would have to eat to get two point six grams of Lucy and you know this is a really important point and it's an important point because these are hard fast biological numbers there's no argument that high quality protein you know what a high quality protein is so it's so interesting that this was taken to kind of extrapolate saying or what this protein is equal and that you know you can get away with plant-based proteins and and then it's I mean you can but a peanut butter sandwich is not equal to beef but it's not even arguable I mean there's so much in science and we can argue you know there's the whole story about em Turin and which we'll talk about you know like whether initiation prolongation of cancer and and you know as a growth promoter people can argue whatever they want one of the things that we cannot argue that is hard and fast is the quality of protein the amino acids are the amino acids it's weird it's great to have something that's objective like that though right but it's not even art it's not even arguable exactly and I really try to you know eliminate my confirmation bias i I am biased I was trained by a world-leading protein expert right like but he has taught me to look at things objectively truly he is not in favor of one camp or the other he's a scientist Don is not opinionated in that way he's very data-driven these are hard and fast numbers around the actual amounts of leucine in yeah and determining quality exactly and we can talk about the quality too and the quality when you say quality do you mean bioavailability like a die ass score which we can talk about or do you mean quality based on the amino acid ratios like the Lucy yes purely based I mean because when you talk about you know it's really easy to get essential and non-essential amino acids truly right that's not the issue we are talking about having enough amino acids at a particular dose trigger a physiological response and you can't right so arguably an individual will be getting enough I don't know you pick it you know if they're eating a full I mean just pick any of the amino acids chances are you'll get it you know lysine is an Allah is a limiting amino acid in methionine right there's some Athenian restriction which is possible that that can work you know so a lot of the vegan vegetarianism kind of model or the fasting mimicking diet is essentially a methionine restriction right but you know chances are you'll be getting enough amino acids but we're talking about optimization right and we're talking about two different sides of the coin there if we're talking about Metheny destruction which I want to talk about sure we've talked about that in the past kind of the math I mean glycine ratio and that's Walter Longo's fasting mimicking diet but if we're talking about actual meaning some muscle for my parents for you for me it's about what's about all the amino acids but it's in particular about leucine and people have gotten this wrong for decades you know and you and I were talking before we were actually talking on you know recording on the protease study and that's a really important kind of landmark piece not because it's so outrageous in its recommendations or you know mind-expanding but what it does is it does a very good job at showing everything that we've made these global health recommendations you know the RDA is being good for everyone has been wrong we're wrong and I just pulled this study up the I think the I think this is the study the actual title of the study is evidence-based recommendations for optimal dietary protein intake in older people a position favor paper from the Prout age study group and that basically the conclusion is that as we age we need more protein to trigger this response and as we age we need more protein which is and I want to talk about this too which really flies in the face of this narrative that is growing now that we should be limiting our animal protein from Steven Gundry and others in the space it's dangerous so this is actually dangerous advice and you know it's interesting when you look at the age of people arguing I mean what there's you know between 20 and 50 that's I mean okay but I don't see people as they age argue I mean I don't know I don't know the in terms of plant base it's the worst piece of advice you give people because they cannot sustain so let's say okay so let's just take a step back muscle is directly related to mortality and morbidity right so that the stronger you are the more muscle mass you have the better your survival cancer what kills individuals with cancer they will die from cachexia right which is muscle wasting that kills them so if you fall in you break your hip you end up in the hospital and you have sarcopenia which is a disease of considered a disease of aging which is loss of muscle tissue loss of strength you won't never make it out and I find it so fascinating in the space of everybody talking about this I have been at the bedside of hundreds of dying of into dying individuals me sitting there where everyone else is talking about oh you should go plant-based and it doesn't matter as you age and you should continue to fast and it doesn't matter as you age I'm thinking to myself you know how many of you have actually sat there I am Telling You that experience would change that narrative it would change the story well one of the things that I think is so striking is if you look at the proponents of a plant-based diet whether it's joel Fuhrman dr. Greger michael greger dean ornish they have cachexia they essentially are cachectic they are so skinny and as you're talking about this cancer cachexia which is the loss of yeah so mass in sort of an inflammatory process or sarcopenia which is the loss of muscle mass as we age i'm thinking of sort of an amino acid reservoir in the human body right and muscle is this amino acid reservoir you know if somebody's playing a video game they have this bar that goes across and that's their life force yes and I think I love that I think we have to think about the amount of muscle on your body as an amino acid reservoir which is almost like your life hours and if our life force goes down if our acid reservoir goes down we are getting closer to the next life we are getting closer to dying so it's true and yeah and so as when someone is having cancer they are depleting that amino acid reservoir and then they will die and what people are advocating for Stephen Gundry and others is to avoid animal protein because it's going to trigger mTOR too much and I think that as you're suggesting it's going to lead to basically what that's doing is depleting our amino acid reservoir so mTOR as you talked about earlier these are all great points and when you think about mTOR exercise is also a stimulant or so you know they it's weird where they get this story then mTOR is bad so mTOR is a growth pathway cancer in order for cancer to happen first of all if you tell if you think about cancer you've got lung ovarian colon uterine right lung is the number one killer which isn't a metabolic disease and our survival hasn't really changed right I mean so what cancer are we talking about a much bigger risk factor of cancer in general is obesity insulin resistance tied to that perhaps I mean if you look at any of the cancer web sites being overweight is a respecter hyperinsulinemia hue or a huge risk factor for cancer right so we're protein comes in that the conversation around that doesn't actually make sense and I've spoken to Don at length about this right and you know this is a guy who's been studying it for forty years I mean this is what he does and it doesn't make sense so you and I were talking about some of the the rat studies where they said mTOR I don't remember what the study was well I think it's a series of studies that were done in an animal model which we talked about that you said were add the beat'em so it's it's there's the rats can just over feed yeah and they connected protein consumption with over activation of mTOR and one of the things I heard you mentioned on previous podcast this is a really bad model for humans there's really I mean in your opinion in Don's opinion is there really good evidence that protein is linked to over activating mTOR in cancer so protein and cancer is there information so the relative risks when we talk about relative risk when we talk about the risk of doing this will you know the likelihood about an outcome of this so smoking and cancer right for something to be considered relevant it has to be over to for the relative risk it has to be over two so if smoking and cancer is 12 we think that there's a risk pretty big relative risk totally all the data for protein and cancer is 1.2 maybe 1.3 right within the range of probably what is so that is consider that know is considered no risk right so my question to these individuals would be whoa if this is what the data showing and you have an opinion that it doesn't support the data where is it coming from and also wait I just have to say a much bigger driver of M towards insulin exactly so we're talking about protein so the whole protein story is a complete mess so when you think about cancer you think about initiation right an initiation factor and then a growth phase so when in the history of ever has it ever been shown that protein initiates cancer I mean we've never seen it no we've never seen it and yet it's kind of this inferred subtle propaganda part of this narrative it is that's the that and that's the truth the truth is it's a propaganda narrative it's an anti animal propaganda narrative that and I will demonize animals so far I know why I know why why I know why what so the anti animal narrative is that the majority of people don't care about eating animals you lead an animal a lean animal no one cares so what are you gonna do you have to go after something to scare people right so I don't care about eating animals Sam down the street doesn't care about any animals but they care about your health and they care about the environment so I'm going to create a bunch of lies and make a whole bunch of stuff up that you're gonna care about and that's where the narrative comes from it's this emotional yeah propaganda narrative around it you know even say animal protein so there's the original superfood exactly really yes like the thing that made us human yeah router evolution the chair has fueled the growth of our brains mmm-hmm and probably the change the course of our evolution as humans and pre hominids two million years ago right animal foods is now being demonized and said and people like Stephen Guthrie and others I wonder why I wonder what is at the core and I wonder you know my my question is is there going to be mental flexibility so let's say for example the people that you're mentioning fall and break hip and aren't doing well or they watch their parents pass away or they watch something devastating happen where they their bodies cannot support their choices I truly wonder if they are going to be so wedded to their belief as opposed to you know being open-minded part of being an expert is also to be open-minded it's not you know science changes a lot of you know for a long time people thought taking amino acids was great you know and really the only time you need amino acids is if you are deficient or you know if you're having a lower protein meal I mean the science evolved you know it'll be interesting to see what happens to many of these people as they age I mean some of these plant-based advocates and the advocates for lower animal protein are are not young it's gonna be interesting to see they will I do not think that they will age well but I keep throwing Gundry under the bus I did a debate with him directly and people know that I've discussed all this directly with him so he said he's the electing guy right he's elected okay yeah you know that he was anti animal he's very anti animal protein and I worked as one of his clients and he had she was a 75 year old woman and he had her on 19 grams of protein per day so that's devastating that's like that's deficits in my opinion it's devastating and but it's from the opinion that we don't want to over stimulate mTOR and so what does that mean exactly but what so so em tours in every cell I'm touring the muscles different than em torn the liver that's different than I'm touring the kidneys it's different so you're talking about em tour in the liver may be much more sensitive to insulin whereas em torn the muscle is uniquely sensitive to branch and amino acids mm-hmm so that science is incorrect when you're saying you're 70 some year-old woman and you should stop stimulating mTOR that message is incorrect and I think that let's just dig into this because we kind of touched on it for a second or maybe just recapitulate the idea that this is a false narrative this is a false connection that there is a true linear connection or relationship between mTOR and cancer it's made up I mean right we talked about the relative risk the data does not support that and I think that a lot of this maybe comes from like the lore on dwarves these people who have this growth hormone receptor deficiency and they have very low igf-1 and they don't have cancer but they're also three and a half feet tall they have massive sleep problems they have severe insulin resistance and other metabolic hormonal disturbances and so I don't know where people are getting this idea and it just astounds me that it has been so promulgated and just becomes so magnified that people are associating mTOR with cancer I get this question all the time so we're not it's like aren't you worried about over-stimulating mTOR and I think no I'm absolutely not right and we know that the biggest driver of M towards insulin insulin yeah yeah and I'm sure that I people know that I've talked about that study in the past with the human myotubes you know and if you look it's done in cell culture but if I think that I guess it's probably a muscle cell they're using in cell culture and they're comparing leucine and insulin behind the insulin stimulates mTOR in a much greater way absolutely and then for a longer period of time than the leucine is this would are you familiar with that same I'm not familiar with the study but I am familiar with the science behind the way mTOR works and in terms of protein you do it does generate at phase one insulin release exact which is the preformed insulin and in terms of stimulating mTOR it's not a negative before the tissue well let's talk about that because I've heard you speak about this in the past and their podcast as well and I want to clarify this for people talk to me about the difference between the way proteins can stimulate insulin and the way carbohydrates so it's really also based on amount so a phase one insulin release is what's preformed in your body and anything really less than 40 grams I've say protein you know you know really carbohydrates is not going to get to that phase two so the phase two is that big insulin spike which is what you don't want you don't want to over simulate the pancreas you don't want your blood sugar a job and then you're constantly chasing right right you're if you're at this chasing blood sugar protein does stimulate insulin release but it's preformed insulin and it's necessary for muscle growth right it's not a negative thing and if you were to you know and in terms of the extent at which protein would stimulate insulin it would never even be close to the amount that it would for carbohydrates and there's some context there as well isn't there because I've seen some data that been Beekman has presented I think it's in dogs that when you're not so when you're ketogenic or perhaps fat a doubt and I'm not absolutely sure how we quantify that physiologically the insulin response from protein is less than it is on a carbohydrate based diet have you seen anything about that I haven't seen the data but the you know your body does adapt to if you are predominantly carbohydrate or keto adapted I mean the the fuel systems will adapt right to that and my sense is that when you are keto adapted that the insulin response to protein is lower because it almost has to be right because if you're running on ketones and you suddenly eat like you and I might do you know many times a day or twice a day I had a big bolus of protein at four o'clock today before I came over here I had upstate I had like you know maybe 14 ounces of steak 16 ounces of steak I'm in ketogenic I'm on a ketogenic diet I haven't any carbohydrates today other than make small amount of glycogen that's in that muscle mean yeah and if I got em protein will you know turn you know for every hundred grams of protein you generate sixty grams of glucose through gluconeogenesis right and I want to talk about that too okay but if I had had a huge insulin spike with that meat I would not have had anything to run on because there's all the glucose or a lot of the glucose in my blood would have gone down would have been intimacy I'm not taking in any glucose and when I have a big spike in insulin it's gonna shut off the production of ketones I wouldn't have anything for my brain to run on so that almost has to be a different physiologic switch where I think it has to do with the insulin glucagon ratio and that is different when you're on a ketogenic diet than it is on a mixed diet because our mutual friend Lane loves to point out Lane Orton loves to point out that protein and carbohydrates both stimulate insulin yeah and I think Lane is right with his point which is that insulin in and of itself does not make us fat because he's saying look protein stimulates insulin but I also think that the study he's quoting is could would probably be different if it were done on people who are keto adapted in terms of that protein insulin response what do you think I mean I'd have to see it yeah yeah I'd have to see it it's an interesting concept there's some nuance there for sure so so let's go ahead let's circle back to gluconeogenesis a little bit we talked about that and I would love to tell you what I see in my patients know they're on a higher carbohydrate or a higher protein diet yeah yeah optimal because it was really interesting I had a woman come in and her hemoglobin a1c was 5.7 which is fine but there her doctor was at all you know like your pre-diabetic you have to really watch your diet and you know go more plant-based sister so anyway it's fine I'm she human she's really upset and so those individuals on a higher protein diet or more optimal protein go through gluconeogenesis so their blood sugar remains stable so you'll see their insulin their fasting insulin is very low less than 5 right but their hemoglobin a1c might be on the higher level might be on the higher side and it's just because their blood Sugar's more stable and I see this a lot and I've always wondered I've heard others talk about sort of the inaccuracies in a hemoglobin a1c and I wonder about this as well because in the people I work with who are on carnivore diets I will see a fasting glucose usually anywhere from 80 to 93 yeah maybe and then I'll see sometimes I'll see a hemoglobin a1c that is 5.6 which is an average glucose of 116 or 120 mm-hmm and I think they're eating a carnivore diet if I had a CGM I bet their blood sugar never crests 100 in a day yeah and yet their hemoglobin a1c says the average blood Sugar's are higher in 20 well your blood the on that kind of nutrition plan the the life cycle of the red blood cells longer is I've wondered about that I think I'd heard red Rob wolf talk about that it's longer than that and that would be totally compounding so I'll have to get that literature from you because that is interesting so is this is it on a ketogenic diet or what so I'm not a big fan so personally right I definitely don't promote a ketogenic diet it's just not something that I you know I see a lot of women you know maybe the the military guys depending on if you know they've had brain trauma things like that but you know not do but I don't I haven't seen a ton a great benefit from a ketogenic diet Oh interesting okay you know which is you know if my patients are gonna do it I mean I totally support them right but in terms of that their blood work well I was it's like it's creativity I heard this amazing podcast with Tim Ferriss talking to someone and he was saying that he liked being a little fuzzy because it led to more creativity he's really cute and definitely worth it I'm sure and and your husband is doing the heroic thing right now and I'm sure she's missing you so I want to talk about the ketogenic diet stuff as well but I think that this idea that the red blood cell yeah over the red blood cell can be increased on a connect diet is fascinating to me because I do see hemoglobin a1cs that appear to be spurious ly elevated and I don't use that do you have patients on continuous glucose monitors in your clinic and I put my husband on one really I do yeah and do you see this type of thing because do you see a discordance between was the cgm says and with a once you might say so the continuous glucose monitor is I just see them like you said they don't really go that high I mean I don't see them go over 100 mm exactly and then you'll see fructosamine yeah which would be a shorter measures shorter measure I think two weeks two or three weeks but you know I think a much better evaluation is either you do an oral glucose tolerance test or you just look at their fasting insulin right and the thing about an OG TT which is tough for me for a lot of these patients is that I think that unless they're eating carbohydrates if they're coming straight they're coming straight from a carnivore diet and people should know this that if they're a very good point if they're on a low carbohydrate diet and they do a no GTT for pregnancy or whatever they're probably gonna fail but if you eat carbohydrates for a few days your body adapts and it's not the same thing is like a physiologic inflammatory insulin resistance right it's I think I've heard been be can call it like glucose sparing some other terminology so that's a confusing thing right it is I think a fasting insulin is probably a good indication though and in these patients that's what I see I'll see a fasting insulin sometimes lower than two or three and I think yeah I don't think your insulin resistance yeah and I don't get too worried about the fasting glucose creeping up and I see variability between and their fasting glucose will be a little higher also their cortisol is a little bit higher really yep overall and um you know I'm not exactly sure why but that's just what I've seen from my years and practices that cortisol remains a little bit higher in people on ketogenic diets carb diets you know more of a carnivore type higher protein which is what I am myself of course I'll just runs higher and is the curve different are you doing like 24-hour salivary cortisol curves or you see am cortisols that are higher I do better uh-huh and so how much higher do you think that a.m. cortisol is just a little higher um I would say it's definitely you know depends on what lab you're using right right if it's in-house lab or wherever I would say it is definitely mid-range and above which is higher for most people interesting yeah and then do you see any changes in the 24-hour course so that is all dependent it's mostly the morning that I see higher yeah and I have no data don't even understand why this is right you know I don't actually know yeah I don't know it kind of makes sense physiologically we're gonna get a core I'll spike in the morning but in terms of those on a higher protein diet right and Don has seen the same thing into all his studies it goes a little higher it's higher and you know some of these and actually for him we're talking about it it's higher overall no interesting yeah I mean you I think it can make an argument that that cortisol awakening response a higher might be better I mean if you look if you talk to people from like precision labs looking at like a Dutch like a dried urine or a 24-hour cortisol curve they want that fasting that a.m. cortisol awakening responds to be higher so I wonder I mean it may not necessarily be a bad thing higher I would agree with you yeah so yeah I would agree with you I mean my healthiest patients are those that are there definitely optimize on protein and maybe you know of course this is my opinion this is what I do in my clinic right but no I think it's interesting it makes sense yeah and I did a recent debate with Chris master John and some of the studies that I reviewed for that one show that once your keto adapted that there's that there's really no difference in the cortisol overall for people so the interesting I think we need a new terminology around this actually has Quito and ketogenic diets I think can mean so many things yes and there are people doing very high fat keto which could have 70% or more of your fat comes from or 70% or more your calories come from bad I mean is there I don't know your other definition I think there's like this medical ketogenic diet with 4 to 1 protein ratio in terms of grams that is used for kids with epilepsy yes many people who are doing low-carb and that's where it originated from the ketogenic diet exactly procedures and then and that a lot of people will refer to members of protein sparing fast exactly which is totally different yeah but people will refer to those old studies with medical ketogenic diets which were a four to one ratio okay and that is going to have different physiologic effects on the body because it's not enough protein right yeah they're very low protein and so I almost feel like I need this like a keto light designation or I like the word low-carb but that gets to be very murky too because what is low carb is it less than 50 is it less than 100 grams and my Lokar I don't have any carbohydrates in my diet technically speaking but I have a lot of protein so I think that the endpoints were using are probably quite misleading but ultimately what I see in my diet is that my ketones are gonna be pretty low most of the time I don't end up with like high level which would make sense of ketosis because I have a lot of protein and so you're not on the ketogenic diet probably no no that would make sense yeah I think that a lot of carnivore diets don't necessarily have to be ketogenic or I would say that they are not it's so interesting because everyone's talking about carnivore which I have been largely carnivore for years it's what I do best does uh-huh but it doesn't mean that it's high fat and you and I were talking about this when we first met right you know we're talking about some of the rabbit starvation studies and really the only amount of essential fatty acids you need it's probably about 4 grams or so so you can and that's why the proteins bring fast work those are very low carb those are very low fat diets exactly so for listeners that may not be aware of protein sparing modified fast and correct me if I get this wrong is basically its carbohydrate and fat limitation and just a moderate amount of protein so on a protein special ok it's low calorie it's around 800 to 1000 calories and you're just eating protein and then they supplement in some essential fatty acids so it's it ok and so if you're getting eight hundred to a thousand calories a day you'd be getting maybe 200 grams of protein quite a bit of protein oh yeah it depends on the size of the person but yeah so basically be be like inducing a little bit of like low fat low carb yeah and high protein and so it's protein sparing but it's a sort of a modified fast because it's hypo caloric yes and they're good and they're gonna get a small amount of essential fatty acids yes which are you said like four grand yeah probably a few other things no no it's it's really just for you know if there's a surgery or you know you needed to get the weight off of an individual quickly I think Cleveland Clinic has a great outline I'll send it to you it actually you know people shouldn't do it on their own no this is something that you should definitely do it the practitioner a lot of these protein sparing fast were actually done in inpatient units too they put them in inpatient units but I'll send it to you it's very nicely done yeah the paper is bare nicely done and I think that it could help people lose weight very quickly does over it does if you overextend that I think it could potentially have ramifications in terms of hormone it does and that's actually what I see on a ketogenic diet is that a lot of women don't do well that there's this honeymoon phase and then I see a lot of thyroid issues and hormonal issues with a ketogenic diet and you know maybe it's something to be said that individual should cycle it and do you think that's because they're not getting enough protein what do you think it is because this is where I think we need more language that's more specific right because you're saying these women are not doing well on a ketogenic diet and I'm thinking what is it about their ketogenic diet is it is it not enough protein is it not enough calories like what is the what is the tipping point for them and how are they constructing a quote-unquote great questions I think there has to be I think there there becomes some kind of massive stressor to the body and it may not be based on calories and again this is speculation but something happens where their body becomes very stressed and I think that this kind of echoes all of your stuff I think that one of the major triggers here is not enough protein you know I mean listen I absolutely think that as society we're not doing it right we're too low protein we're high everything else we waste food you know people talk about environmental issues and greenhouse gas people are wasting 40 percent of their food to thrown it out those avocados from Mexico that took all that transportation I get I go in the garbage anybody throws out steak that's true but you know we just have the the discussion and the narrative incorrect right right so you've got the mouse with the microphone this select group of people who are very anti animal and that they are really trying to change the trajectory of health and it's sad I don't think that these people are malicious people I think that they're clueless and listen there is some interesting aspect where plant-based vegan vegetarian diets can work we're going to start to see some data that is actually being done right now where the microbiome does play a role and it has capacity to extract amino acids and that's very interesting so some of those studies are going to be emerging which is fascinating on a plant-based diet yeah so there's more amino acids and they believe you know it's one of the working hypothesis and some of the stuff that they're seeing is that the microbiome the bacteria are allowing either more extraction of amino acids and generation of amino acids and actually when they die the bugs die the host the body is actually able to get the amino acids they need is that vegan isn't that wild crazy yeah so I mean so there is something to be said for you know I mean I've seen some individuals do incredibly well on vegan vegetarian diets and I always ask myself well why is that possible so why are these individuals not completely wasted away there is some metabolic flexibility that goes above and beyond what we know maybe the microbiome shifts in a massive way I think that that's actually what happens alright have you seen people do well on vegan and plant-based diets long term I have not to people out of the I don't even know I mean I probably seen thousands of people in my training probably and I can picture them very well to people beyond five years I think of five years is like I mean I just I mean I guess you know people are looking at me and Shaun Baker and other people who are in the carnivore community with the same sort of speculation saying you're gonna crash in five years but I look at people on plant-based diets which have been around at least popularized in the media longer than carnivore diets or animal-based diets and people seem to crash after five years unless they are very meticulously supplementing is what I've seen but I wasn't sure if you'd seen something different well I I think that the individuals that have the capacity to do well actually there's three people that I've seen that I've done phenomenal I think it has to do with their own bio individuality and it does have to do with the capacity of their microbiome and if I were to say that a year ago I would be laughing at myself right now because it sounds so stupid it really sounds dumb but you know as this data is starting to emerge it makes sense and I'm hearing this from people way smarter than me right that are in there doing it right and that's what they're starting to find and I think that it's a very few it's very few very few and far between individuals that will be able to do that and they're gonna know it right you know they're gonna know exactly and what we've seen is that the microbiome does shift with what no matter what we eat if I mean there's a study that was actually done at Harvard with a totally carnivorous diet versus a plant-based diet and they saw haven't been a super huge fan of Harvard's information coming I just want to say about I mean it's really bad well I think they were trying to make an animal-based diet look bad in this study but what I took out of the study was there's no decrease in alpha diversity but there was a total shift in the flora in these two guts and we should just I know this is kind of a little off topic so you've got these groups and you've got like groups at Harvard and you have groups that are plant-based vegan zealots that are producing information and it's not true so individuals that are listening you know and their self so a self-selected audience that has really sought you out which I commend you for you know kind of leading the charge in this way it's not always easy but always relevant right not easy but always relevant and Jean Baker does a great job it's a great guy the the people behind you know like at Harvard and these places that are vegan and just producing this information is it's very dishonest it's very biased it's very dishonest a lot of the studies are done right there whatever if they're quoting epidemiological data saying this is relevant you know and meta-analysis that are based on poor exclusion criteria I mean it's bad so in the podcasts that I did recently with Brian Sanders we looked at the funding for the th Chan School of Public Health at Harvard which is what Walter Willett is that Walter Willett is yes yeah just leave it at that he sits upon the throne of darkness it's really I mean the funding for th Chan is all plant-based advocacy groups and it's all like they are getting hundreds of thousands millions of dollars from people whose interests are in the plant-based community so lest anyone listening to this believe that Harvard is unbiased they are not and the irony is that in the podcast with James Wilks and Chris Kresser say oh it's Harvard it must be great exactly scary it's very scary but that that group is completely plant bias and it's full as so ironic because in the podcast between James Wilks and Chris Kresser James Wilks is trying to make a point that industry funded studies are four to six times more likely to find in favor and he's trying to point the finger at animal based lobbyists but you know and I know these individuals and you know you've got when it comes to funding and listen I did research I was at Wash U and and we get funding you know you get funding from people you need funding to produce science but animal based funding is scrutinized so the the studies the rat the randomized control trials and they have to be done extremely well and extremely exposed do you know I mean it's not the quality of the studies are totally different and it does make sense the plants are gonna that plant groups are gonna support plant based studies that make sense and animal groups are gonna support animal based studies it makes sense but the quality of the research is two totally different stories yeah and for people to try and invalidate all of the research that might have an iota of funding from an animal base and it makes no sense it's it's kind of it's it's hyperbole and it's to me it's over generalization and it's very unfortunate that they're just trying to undercut a lot of really good science so and there's irony in the fact like I'm pointing out that and as we're pointing out that this School of Public Health at Harvard is highly biased that can't even open you know and I can't even open the emails anymore I know it's just so bad it's crazy so let's talk about your time at Wash U because I want to talk about the fMRI studies that I've heard you talking about these are really interesting so tell me about that because when you were in without your fellowship I did a fellowship for two years wash you in obesity medicine and geriatrics and he was interesting and I'm actually glad I get the opportunity to talk about it what we looked at was the interface between obesity and cognitive decline okay so people say oh obesity medicine and geriatrics those are two totally separate phenomenons you know or two separate you know entities of medicine they're not obesity midlife obesity issues with being over fat and under muscled create this cascade and trajectory of later life aging right so dementia Alzheimer's vascular dementia mild cognitive impairment these are all obesogenic diseases you know dementia Alzheimer's these are two type 3 diabetes of the brain right it's insulin resistance in the brain that's exactly you know and you could have vascular you know could be vascular disease it could be insulin resistance but make no mistake the one of the biggest issues is midlife obesity high carbohydrates you know so wheat so one of the part of the studies study you know I don't know if it has been published yet you know these studies are very long very long cost a lot of money to do talking two years so when I was working on it one of the one of the parts the parts that I contributed to I did a lot I did fat biopsies muscle biopsies you know cardiac testing and cognitive testing and that was very interesting and it was really a turning point in my career when I would go and and they this was in the it was a metabolic unit so they what that means for the listener is that there are places in the hospital that are dedicated just for research and it was a clinical research unit where we keep people for 24 hours or however long I'm doing this study and you do you glycemic insulin claps there so the patients that I would biopsy for the muscle biopsies so we looked at a whole bunch of different things and they were at the CR U which is the clinical and I would go and do cognitive testing on them and that would be processing speed executive function just a whole battery of tests it's a neurocognitive testing which is as you know being you know training in psychiatry is exhaustive and we would also look at their brain in fMRI and you could see early on just the changes in brain matter with obesity yeah insulin resistance well obesity really you know it's you know it's hard to say exactly which but without a doubt the wider the waistline the lower the brain volume scary inverse terrifying have you seen the study that was done terrifying you probably you're very familiar with the study that correlated levels of b12 in the body with brain size very it was really interesting study never I'd love to see it yeah it's a fascinating study basically what they found was that the more b12 people had in their body the bigger the brain no surprise there right and where do we connect well well contrary to what James woke smiling eating dirt he's sure bad he tried to claim that you could get b12 from dirt but the study that he cited was an anthropological of indigenous people who would get b12 from dirt because the vegetables were grown in human manure it's called night soil yeah so if you eat your own poop you can get b12 from the bacteria in your gut and then it can go on your stomach and get read I jested but short of that b12 in the soil is all analogs that don't really work in human cognition so it's a fascinating study and I believe in that study on b12 and brain size there's unpublished data that looked at vegans and vegetarians and correlated their brain size their brain size was like a whole like it was a whole standard deviation lower than omnivores brain size and the largest vegan or vegetarian brain was smaller than the smallest omnivore brain so these the brain sizes that's an interesting measure and so yeah you saw it correlate with obesity it is right so for you know that was that was the research that was being done at the time was as it related to obesity right and to see if it if it you know could go back did it well I mean I was only there two years you know how long but not really mmm you know I mean again you have to understand though that the time frame it each individual was with the study that you probably wouldn't see any kind of change in that way based on that time but it's preventable these are preventable illnesses and you can only imagine that a smaller brain has to do with neuronal atrophy and that can't be a good thing no it cannot be a good thing and there wasn't there another series of studies that you did with fMRI looking at satiety that's Heather lady's work and that's very interesting and she would and we utilize some of her research you know how it works in research lab as you you gather studies and you learn from all the other labs and one of the things that she would look at is breakfast skipping or you know high carbohydrate breakfast and what did that look like later on in terms of the brain and the brain pathways lighting up for cravings later on down line right and we know that a high carbohydrate diets really affect just much more than just insulin but it affects neurotransmitters and didn't it didn't a high protein meal in the morning affect satiety positively increased satiation later in the day so you were less likely to binge or overeat or do whatever you're gonna do when you had a high protein military yeah wow that's pretty cool one of the other things that I want to talk to the share with the listeners that I heard you do you did an awesome recent QA on your Instagram with Don layman and you guys were talking about volume a distribution of the leucine and that I just grateful that one of the things I heard you guys talk about was that it's not so much body size that has to do with this leucine threshold is nothing to do right muscle protein synthesis nothing to do with body says it's just your blood volume and blood volume isn't that different between people correct so it's not that you know Sean Baker needs three point two grams leucine he probably still only needs about two point six slightly more okay then in one of us and that's a huge mint that people say well I you know well there's a sex difference there's not it's a blood volume and it's a lean muscle mass issue it's not a male/female you know when you're talking about building muscle and testosterone hormonal II there are different things but when you are talking about how much protein you need to maintain tissue how much protein you need to build muscle tissue how much leucine you need to stimulate this process there's no difference between people it's all about the same which makes it very easy and takes away the over complication that we're hearing right I mean everyone's making the people make things so complicated right it's not two points experience of losing there are a lot of things that are way complicated but this doesn't have to be one of them so for let's circle back to my parents right there 69 years old congratulations happy birthday guys you're still alive happy they're still here but I you know I've heard you talk about this on other podcast the typical diet like I asked my mom what she eats for breakfast and it might be like a piece of fruit in the mag brutal not enough protein to stimulate muscle protein synthesis no and you know the first meal of the day is the one that you really want to get right it sets the trajectory yeah so and it's so funny because it's a carnivore and I think you're probably the same way my first meal of the day is always probably about a pound of meat right and a lot of you are like I can't eat steak for breakfast but we probably need to be eating a big piece of meat for breakfast or just push it back you know I mean if they don't want to have it for breakfast don't need it 8 a.m. you know 212 ok that your first meal but the problem probably needs to be we should be protein you should be protein centric and to get that 2.6 grams of leucine in meat you're gonna need about what like 25 to 30 at least 30 30 30 out there allow around 30 grams of you know so in fairness if anyone is aging who's listening to this podcast which I don't know you probably have some people I'm sure okay in all fairness if they didn't want to eat me whey protein would work whey protein supplementation so yes and the reason I say that is because let's say they don't want to eat me I know one listening to you unless or like totally hating on you I just wanting to listen let's say they're not you know fairness it's much better to give them another option you know the aging population and whey protein works really well with that if they're not sensitive to Dairy I think would be a great option and there are plenty of and they may be listen Dairy sensitivity is a real thing but I am hard pressed to say I rather have them eating the one egg in the fruit then giving them something that they may be sensitive to I'd much rather give them whey protein right they're not willing to eat you know any kind of meat or something along those lines it's much more detrimental to continue to under stimulate a process and really push that pathway of sarcopenia mhm so like for my mom when I'm thinking is I need to have her because she can't do dairy she has an idiopathic arthritis and an autoimmune thyroid disease and can clearly tell when her body gets triggered by dairy even if she does like a grass-fed whey or anything like that so I'm thinking for her what she's gonna need is probably four ounces of meat in the morning or and ground so there's some studies that show that that ground works better always of it's easier to digest so minced beef there's I think it's Costanza's I'm not sure but there's a minced there's some minced beef studies so she's hamburger in the morning I mean listen because it'd be great I think it's cultural and I think it is it is a conditioning thing that we're not used to eating hamburger steak in the morning it's true but I think that would like change the world it was a steak for breakfast it would definitely change the trajectory of Aging I'm sure you've seen some of Doug Patton Jones's work I have not seen his work okay so he shows there's just he's done a really great job in terms of Aging when it comes to aging and protein requirements and you know it's not a slow steady decline it's you get sick and you stop training you lose tissue we're talking about muscle mass you are older and you you know whatever mess up your ankle break your ankle it's not it's very sharp the loss and you want to make sure that it's recoverable can keep that life for sir keep my parents live or so for my parents I'm thinking three to four at least probably three to four ounces of meat in the morning and then ground would be great and beef would be great in the morning and then if they can do that to another to one or two times during the day they're gonna get that would be today it would be great I mean so as you age it as you age it'd be really great for them to get it three times fasting is not great for an aging population right it's just not the tissue is you're having trouble with it as is and what's so funny is the narrative right and it's the single worst piece of advice that could be given and the the dangerous part it's not going to be reversible it is not going to be fixable once they lose that muscle mass yeah or once they are injured and they can't recover do you know what I mean it's not something like oh yeah you know I totally screwed up oops sorry that was really bad information I gave you I mean you're talking to a population that their flexibility is much less it really puts them at risk it's like driving around a car without airbags or something it's you know once they have like you talked about earlier once they have that defining event they break a hip if they don't have that amino acid reserve of muscles they are going to be much more likely to die well and and then you're talking about feeding them and what are you gonna give them you're gonna give them salad so that they can get better bad idea is how it's not getting anybody back I mean it's the truth yeah right so you know you're talking about a nutrient-dense food beef is what I believe to be as the superfood right the original og superfood pretty much but it's um you know has all these nutrients like zinc can b12 and carnitine and choline and carnosine and the studies around creatine supplementation and vegetarians are fascinating to me the ones where they can show that vegetarians get smarter when you give them creatine to me is the strongest indictment you know against a plant-based diet ever if you can make a vegetarian smarter that means they got dumber hey they got dumber when they stopped eating meat and that's no disrespect to anyone who's on a plant-based diet listening but listen if you're not eating if we're not getting I mean we're talking about protein amino acids we're just we're just coming back to leucine but I love that you highlighted this there are so many other nutrients that will come with those muscle triggering amino acid the branch amino acids that will also improve overall health so you heard it here first we're rebranding breakfast hamburgers so what's your diet like these days I've heard you say that you're mostly carnivore pretty yeah tell me what do you eat these days so bang for breakfast my husband calls it prison food and actually we should ask him you should get him back in here yeah uh we should get him back in here yeah uh do you want me to get him in oh that's good all right so what are you eating for your diet for a breakfast so my husband calls this fondly prison food and actually I have to tell you the truth I'm not eating a ton of beef these days I'm really going hardcore on the Bison I love it yeah it's pretty much breakfast is what he says as big days it's prison food so largely ground bison bison in the morning I would you say lots of eggs I would say if you're cooking it made me and that's probably the majority of it it's not much else simple very simple out of ground bison yes an eggs um I'll throw in some jalapenos once in a while okay I mean really basic that's like the Joe Rogan diet really basic what about organ meats you ever do organ meats I do um so that would be easy some liver liver chicken liver perfect we're easy I mean I'm super easy I mean isn't it beautifully simple that that's about all you need is a human yeah you know you don't have to think about it so it doesn't become complicated and there's uh you know I mean I've eaten this way for years and I've mean I just feel much better so you're pretty low carb you're not having many carbs right so I've always been low carb interesting I did eat carbs and I was pregnant because I was so sick uh-huh and I mean you there's nothing you I mean you can only vomit so many times a day right brutal but uh yeah I'm always been low carb and essentially me Bayside is not low carb because you're generating you're getting carbo for every hundred grams of protein you're getting sixty grams of carbohydrates right you can turn the carbohydrates into glucose if you need them but I don't particularly eat carbs right and it's not that I'm against him I just you don't why yeah gross well I think that as we talked about if you're talking about a nutrient density carbohydrate meal you know yeah I mean listen there's other things you know and actually I was thinking about this in terms of supplementation for what I'm taking you know I take lutein and zeaxanthin and and stuff that I wouldn't be able to get from a meat-based diet which i think is valuable okay interesting yeah I actually it's interesting you said that that a meat-based diet is not low-carb that's actually very insightful yeah but and I think that's why we need to rebrand a lot of these keto words because yeah a carnivore diet is probably not extremely ketogenic it's not it's okay so carnivore and that's what's so interesting is people are saying the carnivore diet is a ketogenic diet it's not and it's also not it's not a bad thing and it's also not a low carb diet right it's traditionally thought of a look as a low carb back because you're not eating carbs but your body is generating those carbs you're eating carbohydrates in the way of eating protein exactly what you're getting your carbs and so I mean this kind of circles back to all these other discussions that I've had recently around glycogen repletion and muscles and I think that what we will find when we do the studies is that and the faster study really showed this is that if we have enough protein even on a quote-unquote zero carb diet we will have the same amount of glycogen as somebody who's eating a high carbohydrate diet and we get the benefits of not having carbohydrates or we get a nutrient more nutrient-dense diet from the animal foods yeah so that's awesome all right we got a bonus podcast yeah we're gonna hand it over to to Shane Thanks we'll see how that goes thanks for coming on my man I didn't know I was gonna get a twofer here this is cool so so your wife tells me that I should ask you about the plant-based navy seal well that was very short-lived was it you or was it someone else oh I was definitely not me okay your two wives of that huh yeah we this guy came into work and he said oh my wife made me watch game changers and so we decided to go vegan my blood can have been better and yes so then we went to Africa and we got a chef and he was making these meals and I think you know we'd have lo mein or we'd have beef stew or beef and onions and so he'd ask for the vegan alternative and you know he showed up one day it was hilarious we looked in there we had our meal and then we looked at his and it was just the onions or just the mushroom you know this little portion of side vegetables and I quickly learned you can't go vegan in Africa and they just look at this guy what are you doing we would kill that meet the people who were indigenous Africans were saying that yeah I cook he's just looking and like he's crazy exactly yeah I mean it was hilarious and he's performance suffer that he lasted he lasted a week he went back to you mate right this is not sustainable right yeah and yeah you know I don't know what his diet was prior you know I saw in game-changers the guys are eating fried chicken every day and then they ate something else and their bloods are better it's a vegan well you could literally eat anything else other than fried chicken every day exactly so I don't know what he was on prior but it was definitely completely unsustainable on a deployment as a seal and you know in a third-world country and it's pretty pretty funny laughing so what's your diet like these days are you eating prison food as well are you a little more varied I'm home with dr. Gabriela Lian prison food diet but I like to get my coffee and five or six eggs in the morning and ground beef ground bison ie carbs well the carbs what kind of carbs do you prefer I like oats I like sweet potatoes purple orange various colors all right I'm into chili okay you know the man food I like I like you know dairy-free dairy-free creamer my coffee it's different they have more metabolic flexibility than any group I've ever seen yeah I don't know I just feel like you're worse for me uh-huh what did you guys eat on deployment or what did you find on your deployments in terms of performance with your food were you able to kind of make that I guess the food is probably pretty limited but did you notice any correlations between what you were eating on the deployments and your performance definitely high protein and it was all just real food based for the most part we would have a cook or a chef depending on where we were at sometimes we were weighing the sticks living in a village with just you know Afghans or mud hut village Africa and we were way out there but we'd still have a Coke and they'd food drop us some some some food and they'd cook for us but I think definitely having access to food all the time and having access to the gym and a lot of time with nothing to do because you can't leave your house if you can imagine can't leave your house every day and you can't go do anything so all you do is work out and eat right so you know meat vegetables potatoes mostly real food basic Whole Foods so we weren't eating a bunch of junk and bars and processed stuff for the most part interesting so the seals knew that like the real food was what they needed yeah and I mean if you go on an OP you pack an MRE or without protein shakes and stuff like that on the side but for the most part real food when you were in some of these deployments I guess were you around like indigenous peoples do you see how they were eating like what did you observe about that yeah I don't know how they ate every day but we had a few joint dinner so we sat down with the Afghans they invite us over and we would have lamb it was you know freshly slaughtered lamb they prepared for us with rice and a curry and it was delicious these organs to do in Africa they did for sure what you see any any any brains any brains my man well you know I was trying to put on some medical training and trained these guys on surgical Airways because I was a medic and you know I would I would try to go purchase goat heads with the neck attached and apparently it was a hot commodity so I had to get in line to get the goat heads with the neck that's the best part dude you know so my dog's got to eat lots of trachea and all that you know but I'm surprised I don't know what what people are into brain maybe brain who knows a lot of good tissue but I know heart and liver those were good that's good hot items and those were commonly eaten in those countries yeah yeah I was in Uganda that was one of the was a hot spot there yeah and you're in medical school now I am yep how's it going I love it it's uh it's tough it was an adjustment but I'm doing what I love and it's great so knowing what you know I imagine that you've learned a lot through osmosis from your wife you know yep and and and you've seen her practice and we'll have to do another podcast with you guys in a couple years are you seeing is it hard to be a medical school knowing what you know about medicine and health are you seeing a discordance between what they're teaching you and what you may have seen to be true through Gabrielle or is not happen so much yet well I can't speak for every medical school and I go to Rutgers right now but from all my friends or Gabrielle or people who I know who went to medical school before they say they didn't teach us this or that and I feel like they're doing a really good job they're teaching this a lot of genetics and they're teaching us a lot of different insightful nutrition classes and that's amazing I think you know in they're very innovative classes on cancer and different subjects and I feel like they're types of change in they're really doing a good job and and maybe things have shifted and I can't speak for every medical school but it feels that way where I'm going you here guys if you wanna go to medical school apply to Rutgers because I didn't get any nutritional training in my medical school Gabrielle you may have and we have the interest groups and we have lunch lectures that happen all the time and you'd be surprised you have everything you could be interested in and someone's going to talk about it and you can get some free Korean barbecue while you're at it that's how they bribe you guy that may or may not be on the plan that's how they my wife well I appreciate you guys both coming on the podcast the last question that I always ask everyone is what is the most radical thing that you guys and you can answer for both of you so Shane what do you think that is the most radical thing that your family you and Gabrielle and Ares have done in the last month okay so five months ago five months ago you had a pretty radical baby that's a big deal what about I mean that we can do that or what happened the last month like what's what's radical in the last month for you guys we went through renovations at our condo because we found mold in the HVAC system in laundry room that we just happen to get tested because she wasn't feeling too hot and turned out there's a whole bunch of all we found black mold so we had to evacuate the house for a week and it was just of course when her dad flew in town from South America my mother was tag team you know tagging her mouth to come visit and I had finals and it was just it was interesting you know but we got we got through it all got all done and everything's better but it was everything is easy for her she's done me I was sitting there just staring at these pressure-volume loop yeah this is a good question for you and then we'll wrap it up how does Medical School compare to being in the Navy SEALs it's it's different you know it's hard in a different way maybe you know it's the mental version of SEAL training in a sense being a transition to a full-time student was definitely an adjustment you know but yeah yes a group yeah yeah I got out of the Navy had a baby started grad school moved to New York City from rural North Carolina got married everything all within you know a month so and then we had the baby and I missed a one out of three weeks right before the midterm and you know all right so where can people find both of you guys so where can people find you Gabrielle @dr Gabrielle Lian lyo n that's on Instagram Facebook Twitter I mean you got a website too right rough rebrand right now okay probably coming out by this time next year awesome it's a book on lying protocol so optimizing your life with protein I'm sure the name is going to go through some clever name a couple names but we won't see what that is I thought it was about a pea protein and then I do have a weekly newsletter and that I always try to put some good evidence-based information awesome well done where can people find that they can time it on my website and it's dr. Gabrielle Lyon calm and she's also got a link on her Instagram profile yes you do that's a plus one husband point Oh link so there's a link on your Instagram profile to these newsletter to the newsletter and the websites awesome awesome well thank you guys both for coming on we got the bonus for the Aries we got the five month old who is being really common good maybe Aries will say something but that's awesome thanks for coming on guys thanks yeah what's up you guys alright thanks for listen to that one thanks to dr. Gabrielle Lian for coming on I thought it was so interesting to have a conversation with her about protein and the fact that protein is really our life force that if we don't get enough protein we will lose lean muscle mass and dr. Lyon is right when she says that muscle is the organ of longevity muscle is the organ into which glucose is disposed and one of the key organs in insulin resistance we know that a dipa site and the liver also determine insulin sensitivity but if we do not have enough muscle we are in dire straits and our life force bar if you guys heard me talk about that in the podcast and have played video games is low and like like dr. lion says if we get into a situation where we're recovering when we're in the hospital and we lose muscle mass we die that is what kills cancer patients often it's cachexia which is loss of lean muscle mass having more lean muscle mass on our bodies is how we become long-lived healthy people and this is in stark contrast to much of the message that is being put out there I believe wrongly by people who are fear-mongering around animal protein and I have discussed this time and time again I debated dr. Gundry about it on a previous podcast that you can find on YouTube on my channel and next week's podcast is gonna be with a gentleman named James Clement who wrote a book called switch which is all about mTOR and it will continue this conversation about animal protein and relation to mTOR in details and this this podcast and next week's podcast will complement each other well dr. Lyon and dr. Clement have different views and as you guys will know I am generally of the opinion that animal protein is a very good thing there's some nuance that you'll hear in next week's podcast with James and I think you guys will it will not be surprising to hear that that generally involves intermittent fasting nots running mTOR on all the time but we absolutely need mTOR and we need not fear turning mTOR on with animal protein that is misguided that is so misguided I would challenge any of these pundits in the space to really show me evidence that animal protein directly leads to cancer that is just not true and as we talked about in this podcast it is really based on faulty evidence generally on ad libitum which is over feeding essentially it means the mice can eat as much as they want they over feed in addition to other junk in their diet and then it gets attributed the protein I don't buy it for one second I think that if we had better models we would see that protein is not causing cancer doesn't make any sense as dr. Lyon points out obesity is probably the major risk factor and eating a lot of protein is probably gonna put us in the other direction of obesity so what is going on with me I'm hanging out in San Diego it's been beautiful since the first of the year began and some surf and begin in the ocean been getting in the Sun getting my UV light you guys may have seen a posted at an Instagram about ultraviolet light affecting gut microbiota diversity positively and guess what 5r doesn't increase microbiota diversity in the gut but ultraviolet light does get my ultraviolet light I'm heading to Texas this next week you guys many of you when you listen to this I will be in Austin so people are in Austin reach out to me on Instagram let's hang out I'm gonna be shooting bows and I'm actually going hunting next weekend with some good buddies including carnivore Kurt Kyle Kingsbury and others in Austin so we can respectfully harvest and gather animals in the wilderness and kind of unplug a little bit so I will be in the woods and I will be sharing my hunting trip with you all so I appreciate you all very much please support the sponsors white oak is doing the work that we need ancestral supplements is an amazing company bringing us grass-fed grass-finished desiccated freeze-dried Oregon supplements they are white oak pastures calm ancestral supplements calm the codes our carnivore MDI white oak pastures carnivore 15 at white oak pastures and Saladino md at the end special supplements site on Shopify for 10% off with mock code and that is it for this week you guys stay radical appreciate you all so much and I will see you next week like I said it should be James Clement and he is a longevity scientist we were gonna go deep further down into mTOR longevity and animal protein and yeah we mix it up a little bit so all right you guys stay radical check out my t-shirt please leave me a review for this podcast I love and appreciate you all peace out stay rack [Music]