Chris Kresser: Your Personal Paleo Code –

Video | Dave Asprey

00:00:00 > hey everyone Dave Asprey bulletproof executive here with bulletproof radio today's guest is pretty exciting it's chris crecer chris runs Chris crecer calm and he's the author of this amazing new book called your personal paleo code if you're watching on YouTube you can check it out right now chris is a licensed acupuncturist and a practitioner of integrative and functional medicine it's a very well-respected website and I've talked with Chris on the show I'm guessing about 18 months ago in one of our earlier episodes I'm definitely a fan of his work he was named one of the 50 most influential people in health and fitness by greatest along with dr. oz and Michelle Obama although I hear Michelle Obama has better arms than you chris is this true haha could be she's got some guns definitely now Chris you got a mysterious tropical illness in your early 20s right this led to you becoming

00:01:03 > essentially a guy who attacked his own health and then started helping others tell me a little more about what happened there and kind of your experience when you return and said there's something weird going on with me I don't know what it is what happened yeah so I was in my early 20s I worked for a little while after college and then I sold everything I owned and took off see the world ended up spending about a year and a half traveling around the world and when I was in Indonesia I was doing some surfing I a whole bunch of us that were in the water got sick it was a classic you know vomiting diarrhea fever delirium I just I don't really remember anything for that three-day period and I fairly quickly recovered my health no it was like the acute episode I got better but then as the months progressed it became clear that the that it wasn't getting better and the fact was getting worse and that led to like a decade long period of where I was just

00:02:04 > really sick I didn't know what was going on I was seeing every kind of doctor or healthcare practitioner you can and i flew to three different countries to see top specialists and infectious disease tropical disease gastroenterologist I flew all the way to sydney to to a gastroenterology clinic there that's world-renowned so and then I was seeing you know doctors of Chinese medicine naturopath Ayurvedic specialist energy healer shamans I mean you name it I was basically doing it and I took I did probably 13 the 14 special diets from macrobiotic vegan to raw foods to like a traditional chinese medicine type of diet with almost everything cooked I mean every supplement that you can imagine herbs conventional medications you name it I did it and it just became clear at some point that the person that

00:03:05 > was most invested in my healing was me yeah if anyone was going to figure out it would be me and of course I I was you know I i think everyone that i saw all the conventional doctors they meant well made their heart was in the right place but they just didn't have the tools to help me so i decided to go back and study integrative and functional medicine as for two reasons one because i wanted to gain the knowledge and the understanding of how to look at the research studies myself and then critique them and know what they're saying because as you know Dave they often say something different than what the media reports that was saying and then I also in the back of my mind was thinking and this I hope this experience is worth something you know to me and and and other people because I've been through the wringer here and I I know that what I've gained from it is valuable and I know that I can help other people and so that's essentially

00:04:07 > what happened I eventually you know kind of found my way through the labyrinth and made it out to the other side and then I finished my degree and open my doors and now I really kind of specialize in helping people who are dealing with fairly complex conditions like the one that I don't with for so many years it's amazing how desperation is the best medicine you could say that's very accurate I had a similar experience in that when I weighed 300 pounds I had chronic things you know fibromyalgia chronic fatigue Lyme disease the whole thing and saw hundreds of people and ended up going down a similar path I never formally studied medicine but work with a lot of the the same tool sets around distressing nutritionally and it's just because I didn't want to feel like crap all the time just like you didn't and in that that burning need to not die in your 20s not wanting to wake up doubled over in pain every day or feel like you

00:05:09 > have not enough energy to you know get through even half the days yeah you're when you're in your early 20s it's a pretty powerful motivator for sure I because of the work I do with the Silicon Valley Health Institute anti-aging nonprofit group where a lot of our members are older and I see the same kind of motivation with people when they get sick in there later in life but the few people I know who got really sick in their 20s and really got focused on hacking it tend to have the sort of zeal that most people get for these things much later in life but it gives you a lot more decades to accumulate knowledge and really to help other people with this kind of knowledge because I don't think anyone in medical school including my wife you know karolinska graduate just you can't get that from school you get it from waking up in the morning going how am I going to live today so how did that come down to this the personal paleo code like like what's the transition from there into into your new book yeah so I I think one of the biggest things I learned in my health journey was that as

00:06:10 > I said before that I really had to figure it out and that doesn't mean that help wasn't all around me and that I didn't reach out for help and advice from other experts and colleagues and friends but it did mean that I ultimately was the authority on what worked for me and you know I could read a book and learn about someone else's experience and that was often helpful in that it gave me things to try and experiment with in my own you know biohacking process but at the end of the day no matter how beautiful theory was or no matter how transformative an approach was for somebody else if it didn't help me then you know it wasn't really not useful so and then of course I started to work with patients and I saw the same things I saw you know I could give people a set of basic guidelines and they could start there and those were good starting place but then they would have to customize and tweak it under my guidance to make it really truly sustainable and

00:07:11 > adaptable over the long term so I developed this three-step approach in my clinic working with patients to help people create their own ideal diet and lifestyle plan that's based on the paleo approach it's not strict paleo as you know yeah but it's based on the paleo approach and I found that to be extremely useful and the feedback I got on that process was great and I decided that it was something we're sharing on a bigger scale and a book is just a vehicle for doing not really it definitely is and I think you did a great job in the book of thank you under under stand that personalization when people right into your blog and certainly I'd probably get the same thing but they say things like you know I just tell me what works and the answer is well don't you have a mirror right like I mean my job would be a lot easier if I did to say this is what works I mean I would just have a web page and

00:08:12 > there would be what works yeah that would be in so do you recommend other biohacking tools for people i mean certainly use labs in your practice but do you have people or do you recommend that people do certain self-tracking to know what works or is it all just more like you know do I feel good today don't I feel good like how how rigorous or or quantified is your approach to helping people see that they're not doing something that's wrong yeah that's a great question well I would say there's even some personalization there too because I think different people have different you know some people are really drawn to a quantified approach and really get into all the tools and other people will be less drawn to that so I don't really necessarily advocate hard for a particular approach but I'd like to offer people tools and then if they are drawn using them then great so one one thing for example that I use with blood sugar is a glucometer yo I'm sure many of your listeners know what that is but

00:09:14 > for those that don't it's a device that you can use to test your blood sugar at home and that can give you a really more objective way of determining what your carbohydrate tolerances so that's one example a pedometer like Fitbit or something like it I often recommend as a means of tracking non-exercise physical activity which i think is arguably more important than exercise you know if we were in the same room and not on other sides of a video here I'd high-five you for that one non-exercise movement right that's it's such a it's such a huge thing I just that that bears repeating for people listening here move me matters but it ain't exercise so I keep going so I didn't mean to wrap you but you just you did have extra credit for that no I you probably know it's one of my passions to and just a little side note here when I started to write the book I realized i was going to kill myself if i did it the way i'd started which was sitting in my chair just typing away yep and so i got a treadmill that's when I got my treadmill desk and

00:10:15 > I ended up in the course of writing the book I walked 2,200 miles could go riding in so that was a huge that was a huge lifesaver for me so anyways back to quantified self the Fitbit of pedometers certainly scale for people or tracking their weight like you can do witting scale or more sophisticated scales I like tracking online tracking tools like Dan's plan which offer the ability to track your sleep and you're not your non exercise and exercise physical activity as well as some other markers sometimes if people are inclined to track what they're eating things like Fitbit Khan or nutrition data or what's the other one there there a few out there and then I have one of my own tracking tools that I use for my patients and that I originally just use it with my patients and now it's part of some

00:11:17 > online programs i have that where they fill out a questionnaire with subjective symptom responses and then so they can then see their progress over a period of time charted out on a graph so there are some others too depending on specific that you know issues but those are the basic ones that's a that's a great list so you do include that for people I found that when I started getting sick this was almost 20 years ago I didn't have any level of trust and how I felt like I ate my Wheaties therefore I should feel lots of energy therefore I do feel lots of energy how long does it take someone who comes in and sees you in your practice to realize that they have some degree of visibility into how well or unwell they are on an on a minute-by-minute or day-by-day basis mm-hmm that's a great question I think it really differs from person to person and depends on the level of body awareness they had before they you know

00:12:19 > before they come to see me if typically athletes dancers people who've been involved in physical activity tend to have a higher level of that because they're just a little bit more tuned into their bodies meditators are also like that or Yogi's people were doing that kind of stuff but but yeah I've had you know a typical kind of your typical stereo your stereotypical male who you know work works in an office perhaps and and isn't talking a lot of touchy feely subjects or you know isn't really tuned into their body I do have them track I usually have people do a symptom journal symptom tracking journal where they they'll track their diet for a period of time and then they'll write down how they feel at various points throughout the day as a way of just facilitating that kind of earnest and generally within a month if they're doing that fairly regularly they start to make connections like oh I had that bagel when I knew I shouldn't have

00:13:21 > and then I have heartburn that night I know bagel equals kryptonite hey and maybe not even they were missing that before because it wasn't immediate you know yeah but then they were able to see like on Tuesday and Saturday and then they had it something in the morning they should have had and that night they had heartburn I found that when I started this I was exactly that guy I weighed 300 pounds I high high performance Silicon Valley career and all that kind of stuff sitting under fluorescent lights in a cubicle all day long and I started taking notes in the margin of my work notebook you know the laboratory books all the engineers carry and I'd say eight this feel like crap and what I found out that was a lot of my symptoms were a two-day lag time so i would like cheat on on friday you know this idea of cheating once a week isn't particularly new it's been around forever so i would try this and I would be like wow my my mondays and tuesdays are a wreck because of what i did on friday night and it wasn't alcohol it was just like oh I had bread right right

00:14:22 > so in your book though you talk about how you follow the program about eighty percent of the time but I mean aren't some things just off the list versus eighty percent of the time like how do you teach people like really don't eat that crap yeah so the 8020 rule is really more of a concept than the actual percentage and I in most cases it's more like 95 5 okay i buy that most of my patients or 90 10 some people that are just extremely robust and healthy can get away with a t20 perhaps but I also talked about in the book how it the you know it depends on your health status your goals and what the specific thing that we're talking about so if you're celiac or you have gluten intolerance non-celiac gluten sensitivity then you have a hundred 0 you know rule right it

00:15:23 > means 100 time you avoid it and there's no it doesn't fall into the 8020 rule at all likewise if you're in your healing from some kind of chronic illness or your maybe trying to optimize your performance or you're trying to lose weight or you have some kind of goal that you're trying to reach then it's probably going to be more like 95 5 as well because you're not in an optimal place and so you don't have as much flexibility in the way so that's meant to be kind of a scalable percentage depending on your health status and your goals what a wonderful answer and in my own experience like you learn this cheat is an expensive cheat and this is right this is not an expensive cheat I'll have the cheap cheats versus you know whacking yourself over the head just because it was going to taste good and you know there's some people i'm not i don't i'm not a zealot with 8020 rule either it's like some people like a strict paleo approach they doesn't

00:16:24 > bother them at all they're happy to do that yeah they don't need the 8020 rule it's just for it's just it can come in handy at times for certain people that's that's about it yeah that makes that makes sense and if you're the kind of person who's gonna die if you don't have a glass of wine and wine doesn't knock you out for a week then hey you know Mike more power to you all right I hear ya I'm jealous of me too i would love to drink red wine but stuff seems like kryptonite to me so all right let's talk about genetics then you you talk about body type your genetic blueprint in individual needs but can you basically fix your genetics and like what's a body type yeah so i think the whole genetic question is fascinating because it's evolving so quickly i mean even just 10 or 15 years ago the epigenetics was a fairly new concept yeah we didn't really have much of an understanding of how important gene expression is in this

00:17:25 > whole dialogue and so we were largely just talking about genes and single nucleotide polymorphisms and their effect on health and you know when you looked at the effect of snips on health you would see like less than three percent of disease is exclusively related to single nucleotide polymorphisms you know just like if you have this mutation you're absolutely going to have this disease but now we know that it's way more complex and great and nuanced than that you can have a genetic predisposition and then an environmental trigger activates an epigenetic expression and then that combines with several other factors that we're only beginning to understand to create this particular your own particular mallu of health and disease and so I would say that my view on on the contribution of genes to disease has kind of evolved over the past few years maybe like three or four years ago I

00:18:28 > would have said it was less of a contributor than I think it is now just as we start to examine and learn more about these especially epigenetic expression yeah and so I'm I'm maybe my answer is I don't fully know what what the how to quantify the contribution of jeans and but I do know that environment I still believe that environment Trump's trumps all of that and the reason that I believe that is because although there have been some genetic changes recently our genes are largely the same as they've been for a long time and a lot of the modern diseases that we're suffering from are very new on the evolutionary timescale well said at French since I'm four percent neanderthal you can see if my overhanging forehead right do you have your 23 Emmy results I do have them do you use them I don't I've used them for

00:19:29 > more like methylation and detox stuff but I haven't gone into a lot of detail with with the other data frankly just because I haven't had time last six to nine months to pay much attention to that but when I started talking about this stuff about five years ago at the Silicon Valley Health and stewed even before I started writing for the bulletproof executive blog I was pretty down on these because I've seen the studies that show you send the same samples to two different labs you get two different answers right but I've also I think like you I've shifted my thinking you have a lot of epigenetics knowledge from your healthy baby code I wrote the better baby book which is an epigenetics book that's out there I don't know if you've seen a copy of it or not but we both share that perspective but I found lately when someone goes on a paleo like diet they go on the bulletproof diet or any sort of health regimen if they don't see massive reductions in inflammation I'm like just get your 23 Emmy results

00:20:31 > and run it through genetic Genie and you can look at your detox profiles and every single time it's like a methylation or translation pathway issue hey are you seeing the same thing with people it seems like nine almost ninety percent of the time yeah I see methylation issues is our like one of the biggest impediments for people when they're not having the the the responses that they and not not only the weight loss stuff but like if I'm treating a patient for gut issues and using the same similar protocol that I use with all my other patients but they're just not getting better and I do retest and their their markers are the same and I do we do the same sort of the 23 Emmy and genetic Genie or any of the other services and almost certainly they'll have some kind of methylation issue or transliteration but I see more methylation my patients I've seen more of it from the people who chose to share the results with me and sometimes it's just I'm gonna point you there you go do your own homework but it's going to come up so I got to say hats off to Amy ASCO

00:21:32 > for bringing all this out to everyone I don't know if she listens to either of our podcasts but I've gotten an awful lot and if you're listening to this and we're getting a little geeky here Chris there's usually like 50,000 people the first week we just hit like top ranked on on iTunes so congratulations oh thanks man what we're talking about here is what happens the way your body breaks down toxins and different people do it differently based on their genes that can really affect what vitamins you should take whether folic acid is going to knock you out or not things like that and if you are already performing at a super high level having this knowledge is still good because then you can avoid things that are just not going to work well for your genes but if you're not performing as well as you want then knowing this isn't terribly expensive these days unless of course the fda's attack on 23andme sort of ruins things but there is that yeah all right what about body type how does that play a role in to what foods you should eat so to me I

00:22:33 > mean the way that I do this process is not so much about okay if you have this body type eat this way if you have that body type eat that way I generally start the first step of the process is you know is it is a 30-day reset what I call it's similar to a 30 day challenge and it's the strict paleo approach and that's I basically think of the Paleo diet at this point as an elimination diet it pretty much is yeah so you do that for 30 days and then there are some ways that you tweak it depending on your butt so if you're overweight and you have blood sugar dysregulation and you want to lose weight I would you know steer people towards a lower carb version even during the first 30 days yep and slightly higher protein intake for the same reason and you know if someone has autoimmune condition unknown autoimmune condition I would steer them towards an autoimmune version of that as well the first 30 days and then the second part of the process is reintroducing gray area foods that are I

00:23:34 > think healthy when well tolerated like full fat fermented dairy if you can get it etc and then stage three is where the body type issues would come come more into play and that's where we talk about macronutrient ratios we talk about Neil frequency and timing you know three meals a day plus snacks or intermittent fasting hydrate backloading customizing your diet for activity levels and goals if you're trying 60 pounds overweight and trying to lose weight you're going to have a different approach than if you're you know training for the CrossFit Olympics for example so I don't actually focus quite as much on body type just personalizing all of those factors for each each individual each individual that makes sense so we're talking about body type and you're not paying as much attention into it as you are to the person themselves so it's not your shaped like a pear you're shaped like an apple your shape like a carrot or whatever else that that matches my

00:24:36 > experience as well now how do you respond to the argument that we're not cavemen anymore we don't live like them you know it's not cold when we sleep we don't live in caves we don't seek saber-toothed Tigers so why should we actually bother to eat that way well it's a I think it's a valid question first of all I mean I I actually find myself agreeing with a certain aspects of a lot of the reit most recent paleo critiques like Marlene zoosk paleo fantasy the problem is i think the critiques often are a little bit oversimplified and they throw the baby out with the bathwater so one example would be the idea that there was no paleo diet because everybody all you know that there was such a huge variation in what our paleo ancestors ate so the concept of the paleo diet is silly because there was no one diet well okay that's true there was a tremendous variation in what people ate but what we also know absolutely what they weren't eating they weren't eating cheese

00:25:37 > doodles drinking big gulps and you know having industrial seat eating like all kinds of process fried foods and cooked in industrial seed oils we know that without a doubt so I think you know we it is important to tell people when you're talking about a paleo approach that that there is a lot of variation in what humans can tolerate within the template of a basic paleo diet but it doesn't invalidate the entire concept just because there was a lot of variation in what people ate likewise you also often hear the idea that our ancestors died when they were 30 so why would we want to emulate their diet and lifestyle that's just crazy and it is true that average life span 30 years old but that doesn't take into account the challenges that our ancestors space that we're not facing today like very high rates have been from mortality trauma violence exposure

00:26:40 > to the elements etc and if you take like a hypothetical group of 10 people and three of them died an infant you know and childbirth or infancy another three or four died during their teenage start childhood or teenage years maybe one gets eaten by a lion a few others get died and some kind of tribal warfare or exposure to the elements and three live until they're 80 the average lifespan of that group of 10 people is going to be really low you know 25 years old or something but that doesn't really paint the whole picture so I think the best way to think of the Paleo concept or is as a starting place as it we know that we're well adapted to that lifestyle into that diet and we can use that as a jumping off point to create our own ideal diet and lifestyle but it's not what it's this is not about recreation as i said before me you know we're not it doesn't mean you have to sleep outside in the backyard and run around in a loincloth um that's too bad because

00:27:42 > i just got a new loincloth but I mean it's sleeping in the backyard there's nothing wrong with it but it's not required exactly so what about intermittent fasting you mentioned that earlier what's your take on intermittent fasting I think it's beneficial for certain people in certain situations and probably hear me saying this sort of thing a lot but it is what I believe so I think it can be helpful for for weight loss for blood sugar regulation and insulin sensitivity for infections chronic infections I think it's not that helpful in some cases with people with adrenal fatigue people with hyperthyroidism people who women who are pregnant I wouldn't necessarily recommend no it's terrible for bring it back amen yeah kids I don't recommend intermittent fasting rain yeah because they're growing they need all

00:28:43 > the nutrients they can get my kids don't fast yeah yeah so so yeah I think a useful tool to have in your bag and just personally I find myself moving in and out of it some days I'll intermittent fast just kind of spontaneously because it feels like the right thing to do and other days i'll i'll eat more normal you know three meals and snacks so I I really at this point just try to tune in to what my body needs and and go with that there's not a lot of research on what daily or intermittent fasting is going to do for long periods of time right and I I did that for for quite a while although i do bulletproof intermittent fasting where it you just have the bulletproof coffee with pure fat but I didn't want to activate my protein or sugar pathways yeah and I found that after a couple like good three or four years of doing that like six days a week that I still do it most of the time but I think it's beneficial

00:29:44 > to not do it every day so at least two days a week I kind of forced myself to have breakfast even though i don't like breakfast anymore because I have more energy when I don't have it and I'm playing around with what that might do to some of the various like like sex hormone levels because like there's no I don't think we're really going to see any scientific in broad scale studies of intermittent fasting in enough populations with enough variations to really tell us a lot unless you pay for those things yeah but it to do it for over four years later you're gonna feel this like I don't think I don't think there's yeah I'm not that kind of a not that kind of a wealthy guy I I always say I mean six million dollars no 26 I lost it when I was 28 the company went bankrupt all right I experienced a burst of wealth that let me get well but I didn't let stay with it so yeah we'll have to have to whatever crowd funds that one Chris yeah no I agree i mean i think if there's one thing that is constant was constant for our ancestors it was change oh yeah so you know the idea that they were intermittent fasting

00:30:46 > every single days is not accurate either i mean we can say for sure that they went periods where they didn't have a food or access to as much food but they weren't doing things in his routine of a way as we were in any on any side of the equation so I think that introducing some variability and maybe even some random variability is a really good idea all right here's a crazy question for you what about water fasting and i don't mean having only water I mean some days like not drinking very much water and then some days drinking more than normal and varying the intake versus eight eight times a day I've been playing around that lately yeah uh I I definitely have some experience with that at one point during my you know the sort of deepest darkest periods of my illness where I just couldn't digest anything I would just go for days without eating and it was more out of necessity than anything else but I think if someone is bit relatively robust from a health perspective and has

00:31:47 > a relatively strong is in a fairly good place that fasting like that can be beneficial but again it's kind of like intermittent fasting I wouldn't recommend it for someone who's really weak for someone who's got really significant adrenal fatigue cert I mean this probably goes without saying but I always like to be clear pregnancy is not a good time to do that yeah so i think i think there's there's probably a place for that but i would i would say it's more for people who are who are fairly robust and when my wife was 16 she did a water fast for a good number of days she didn't have an eating disorder anything she just read about it in a book on eastern meditation so i'll try this and she broke her thyroid and couldn't gain weight for almost 20 years after she did that in fact until more like we're gonna put even more fat into you that you know she she finally got the curves that she lost at that time so i think there are

00:32:48 > some risks to it but i also know a lot of people benefit greatly from like a four day water fast so i absolutely and there's a i mean as you as you pointed out it's there are some non physiological benefits to you know some psychological and spiritual benefits I some of the more extended fasting periods have been when I've been doing like meditation retreat and it's really interesting to see for me some of the most interesting insights that I've had from fasting have been related to my relationship with food yeah and how I use food for other purposes than nourishment and I think just for that reason alone it's probably worth everybody doing some limited period of fasting yes I my longest fast was four days and I did it in a cave with no one around me for 10 miles in any direction in the desert outside Sedona is that this was led by a shaman so the idea was I just dropped me off in the middle of

00:33:49 > the desert by that cave and like hang out there I'll be back in four days and i wanted to expressly look at ok what is no social contact and all the emotional stuff that comes up with that and no food just water like what's that going to do and it was for me about working on the relationship between food and other people it was it was a really good experience to be perfectly honest but most people don't have time and space to make the connections there that you're talking about and so you've experienced that in your own your own life do you ever recommend that for people you work with not typically I guess but but sometimes you know it would be a kind of special patient and special set of circumstances that I would I do i do tend to recommend it in situations where i feel like people have where there's a strong need to examine that relationship and to kind of there's like a pattern it can fasten can really help break those patterns in some situations that that are just unconscious and repetitive and taking a step out of that with a fast and can really gain help somebody to

00:34:51 > gain perspective that they can't get otherwise well said we touched earlier on exercise versus movement now what about on the exercise side of things what kind of exercise for how long how frequently like where do you come down on that yeah i tend to be a little more conservative on that front probably than some others I think certainly there are there's plenty of room for hot really high intensity training and people who are training for a specific reason purpose athletics etc I'm not a big fan of you know doing like five met cons a week in CrossFit for example I don't you know I think CrossFit can be done in a way that's really healthy and beneficial to Tara there are a lot of CrossFit owners and trainers out there I mean I have a lot of patience I have a lot on my email list and I talk to a lot of them and I

00:35:53 > think there are a lot of people doing really sophisticated smart training in the CrossFit world but there is also you know a group within the CrossFit world that i think is essentially just driving people into the ground and yeah i mean i would say like if I could start like a CrossFit recovery group in my in my patient population oh yeah yeah really I have I would say like some fairly substantial percentage of my patients are people who've been pretty wrecked from CrossFit their adrenals are completely tanked their sex hormones are just on the floor they can in some cases hardly function and it's really challenging to tell you the truth to bring them back it takes a long time and and they're also the tend to be the type a people like as soon as they start to feel even a little bit better they're going to go right back to what they were doing before so it's the the challenge is really inviting them to see that that type of physical activity hat it's really only meant to be done for short

00:36:55 > periods of time if at all and can't really be sustained over a long period without doing damage especially in the context of the modern life I mean maybe if that's all you were doing and you didn't have a full-time job and you weren't sleep-deprived and everything else it might be possible but not the way most people are living now and I do most of my coaching when there isn't a lot of time every week for for coaching with what I do but it's typically very successful entrepreneurs CEOs hedge fund manager types so these guys are as Taipei as type 8 gets and then I've definitely seen a handful of them same thing you know I started doing crossfit and like I lost my mojo and I you know sleeping all the time and it comes down to the life of being a an executive or a high-performance business person like that it's like running a marathon that never ends just the lifestyle you're on airplanes you're doing this and certainly I've lived enough of that and for me having coming out of this you

00:37:56 > know I'm pretty darn sick i'm a hundred pounds overweight and i'm living that lifestyle to be able to to bring all that together and to be able to learn how to live the lifestyle and stay even or even improve my health doing it I had to look at my exercise load and I reduced it and if I get a lot of sleep I'm okay fine i'm going to work out more but that notion that i i'm a fan of CrossFit because of the high intensity and heavy lifting and things like that it's a stimulating exercise the way exercise should be but i wish it came with a label that said must sleep two hours extra the day you do this workout and if people would do that I think CrossFit would work really well and I don't sleep two hours extra almost any night I'd I'm too busy I think you are too you're launching your book here at New Year's so I'm just for people are listening now and doing crossfit right level of intensity just do recover from that intensity please and eat enough to I mean I actually like a lot of people don't understand the connection between activity level and calorie intake I mean

00:38:58 > it seems pretty basic but you a lot of my patients are coming in I haven't full out a fill out a full food diary so I know exactly what they're eating and I and then I look at their exercise routine and I'm like and I just do some numbers and they're like under fed by it you know up to a thousand calories a day in some cases what do you think about the food companies like charging more for 100 calorie bars like yeah can we do math yeah I mean it's uh yeah so I think you're right the cross crossfit should come at the label but I do think there are a lot of smarter people now I mean I think the awareness is is increasing a lot I mean I know that because I talked a lot across the gym owners and trainers and they're definitely I'm Darrell often the people suffering from these problems so they are aware of the situation and they're doing you know that I think they're doing their best to change it but but as you pointed out a lot of people who are drawn to CrossFit or the type of people who are likely to engage in that kind of

00:40:00 > activity in the first place yeah it's not the blame this is to be shared it is to be shared and part of it belongs with restaurants you go to a restaurant now and you order a dinner and you spend 30 bucks and they give you like two ounces of protein for like stabs of asparagus in a little dollop of some kind of other thing and I'm like I'm sorry but I need a basket of bread yeah exactly I'm like hold the bread I need four of those and here's my stick of butter that I'm going to be put that I brought with me so I can get enough calories because I have a big guy you know I'm pretty muscular and I cannot sustain the level of cognitive performance I need to do the work that I do and just be with my kids if I eat at restaurants unless I order three meals and then it's like 200 hours a day to feed myself I guess that's where the bread comes in right they expect that you're going to fill yourself up on that before you to dinner and then you're gonna have a big piece of cake afterwards and then you're gonna drink three or four beers as well which helps to fill you up maybe add a little bit of msg at the beginning to drop it blood

00:41:02 > sugar so you're guaranteed to buy the cake you know people like that that great all right let's talk a bit more about about I'm just checking our time here all right one more thing have you seen Chris Gianna Warner's TED talk totally debunking the Paleo diet I've seen parts of it but you know to be honest I've just sort of lost in person those things at this point I amen yeah that's just it's i understand it i do and you know paleo is kind of right for debunking because of the way it got set up really and because it's so easy to make a caricature of it and use the whole caveman Flintstone thing and people you know carrying around big hunks of meat and so it's easy to understand on one level and yet on another level it's kind of ridiculous because every you can support and I do this in the book the Paleo diet using

00:42:03 > all modern clinical research yes and not relying on the evolutionary argument whatsoever everything that I the book there's over 800 references from studies in the book and no front when you look at nutrient density the you know eating organ meats and meats and fruits and vegetables and nuts and seeds is the what we should be doing when you look at it from the context of an anti-inflammatory diet this is what we should be doing when you look at you know the importance of physical activity and all the lifestyle stuff we talked about that's all well supported by modern research all of the arguments against foods on the Paleo diet like red meat and saturated fat and falling apart under scrutiny as you well know so I don't i just don't think they're in anyone says they're debunking the Paleo diet I'm like okay so you're you're debunking of decades of modern research that shows us that eating nutrient-dense whole foods is bad for it's bad for me I

00:43:06 > don't think so so I'm not going to waste my time that's basically what not with it I kind of look at debunking the Paleo diet as trolling for traffic for your blog at this point because anyone who's tried it for a month I don't know anyone who tried it for a month and didn't go well I feel better I lost weight and my brain work better they might have gone back to eating pizza and donuts but that's an emotional or some other kind of motivational issue it's not that the diet didn't work and it doesn't take two years to work like some of these low low calorie diets it was a half a pound a month and eventually you'll come to eat whatever like I didn't work on my 300 pounds I'd still be dieting if I did that yeah exactly yeah I think you're right and and I I mean the one part of it which we already talked about before that I can't appreciate and of course you know this from my book is that just because of food wasn't eaten during the Paleolithic but in my mind doesn't mean we should need it now agreed yeah so I think that did need to be debunked as a concept because it was pretty prevalent out there for a while this idea that if

00:44:07 > we didn't eat it during the Paleolithic we can't eat it now and so I'm glad that that has evolved that kind of awareness but other than that it's look it's just a nutrient-dense whole foods diet and that focuses on the foods that are have the lowest level of anti-nutrients and the highest level of micronutrients and the foods that were we've been eating for the longest period of time that we're biologically and physically physiologically adapted to eat I think that's as simple as that yeah i'm i'm really pleased that you've you've taken that step of extending the Paleo diet and the bulletproof diet similar thing I didn't start out from paley I would start out from epigenetics and the better baby book and all that like a long time ago but the idea that you have to be pedantic about I don't need things with faces I don't need things are Cavin didn't eat like look at the the bounty of evidence for whatever's in front of you whether it's you know sea algae extract or you know some you know tree sap that no one used

00:45:09 > to eat or even a processed food you look at biochemically what does it do epidemiologically what does it do and then you make a judgment and if you're not doing that you're not thinking you're just following wrote rules that are probably going to break down as things change so so kudos to you for for helping to push paleo beyond the you know I didn't grow it in my backyard I'm not going to eat it kind of thing because i don't think that served people and it makes paleo too exclusive for it to become mainstream which is cool and that was exactly my intention with this book was that I if I could explain paleo in a way that wasn't that exclusive and wasn't didn't demand that you sign on to this whole paradigm you know you just look at it as a nutrient dense healthy way to eat rather than a club that you join then I thought it would be more appealing through a broader number of people yeah I think I think you're onto something there Chris we're running towards the end of the show and there's a question that I did ask you a long time going you're on the show but it's

00:46:10 > when I asked every guest to ask you again what are your top three recommendations for people not just paleo or anything else but top three from your entire life experience that you would recommend for people who want to perform better so if you wanted to kick more ass what should you do wow great question I I don't remember how I answered owner I'm sure it'll be different good tough to go we'll go back and check it out I just I'll answer just what's on been on my mind lately lately I've been thinking that sleep deprivation is the number one health challenge that we're facing today so i would say sleep it would be number one if you want to kick butt because if you're not sleeping you're not kicking butt almost certainly number two would be do some kind of regular stress management practice and that or meditation practice meditation is one of several options I'm a big believer in this and I think again that I think it's

00:47:16 > so crucial that in a lot like in a lot of cases my patients are on a perfect diet but they're not doing managing their stress or doing anything that increases their self-awareness and they're still really struggling whereas I have patients who you know maybe you're a little little more lacks about the diet but they're able to focus their mind and there and they have a certain level of self-awareness that really helps them to accomplish their goals whatever their goals are and I think it's hard to do that if you don't have self-awareness and then number three would be don't follow somebody else's diet follow your own diet and do they do the work that's required to figure out what that is even though it does take longer than just following a cookie cutter approach and you will not be sorry because you'll have that for the rest of your life and and not even that your diet will be the same the rest of your life what you'll have is the ability to continually fine tune and tweak your diet based on your needs in each moment and that's what it's all

00:48:17 > about Chris thanks a ton for that answer and for being on the show will you tell our listeners where they can get a copy of your book when it launches I think New Year's Eve yeah customer 31st so it's personal paleo code calm and of course it's available and all the usual locations it's also kindle and fire and I books audiobook if you prefer to consume it that way and my main website is Chris crecer calm Dave I want to thank you again for having me back it's always a pleasure I enjoy our conversations and look forward to seeing you at the next conference whenever that might be you got it Chris I'm sure we'll see to each other at a HS or paleo FX or somewhere great everyone thanks for listening to the show today and Chris thanks one more time we will check in with you all next week if you enjoyed the show please like us on iTunes and check us out on Facebook or even better yet try bulletproof coffee you'll like it thanks you well as staying in ketosis prevents me from getting hungry so I eat two

meals a day spaced roughly about 12 hours apart and you know I come from a background of eating like six meals a day and I can't imagine going back to that pattern of eating or having a time or patience to do all the food preparation and the shopping and everything involved in you know eating multiple times a day which a lot of people feel that they need to for performance but