5 benefits of fasting, autophagy, diet variation ... · instrumental in your recovery, so...

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Episode134:FiveBenefitsofFasting,Autophagy,

DietVariation&CellularHealingwithDr.DanielPompa


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Child:WelcometomyMommy’spodcast.

ThispodcastisbroughttoyoubyVivos.Thisissomethingwerecentlyinvestedinforourentirefamilyandweareabsolutelylovingitandhereiswhy.So,datashowsthatthenutritionwereceiveinuterodeterminesourpalatedevelopmentandhownarroworopenourairwayandjawstructureare.Soanarrowmouth,jawandairwayincreasethechancesofneedingbraces,ofgettingsleepapnea,breathingdifficultiesandmuchmore.Butitwasprettymuchassumedthatyourjawstructurewassetinstoneonceyouwerebornorforsureafterthefirstcoupleofyearsoflife.ButVivoshasfoundthatnotonlyisthisnottrue,buttheycreatedanon-invasive,non-surgical,easywayofwideningthemaxilla,thejawandtheairway.Soforourkids,thismeansthattheygettoavoidthebracesthatmyhusbandandIbothhadandformyhusband,thismeanshissleepapneahasdisappearedandhestoppedsnoring,whichisabonusforme.I’llbewritingmoreaboutthissoonbutyoucancheckthemout,inthemeantime,atwellnessmama.com/go/vivos

ThispodcastisbroughttoyoubyPaleovalley.Ifyouhavenottriedthese,they’reawesome.Theymakegrass-fed,naturallyfermentedbeefandnowpasturedturkeysticksthatarehighinproteinandnutrientsandalsoagoodsourceofprobioticsbecausethey’renaturallyfermented.Andthey’reshelfstablesoyoudon’thavetokeepthemrefrigerated.Webringthesealongwheneverwetravelandourkidslovethemalltimeaspartofanon-the-gomeal.IbringthemwheneverItravelbecausetheysavemesomanytimesfromairportfood.AndWellnessMamalistenerscanget20%offofanyorderatwellnessmama.com/go/paleovalley.

Katie:Hello,andwelcometotheHealthyMomsPodcast.I'mKatiefromwellnessmama.comandyouareabsolutelygonnalovethisinterview.Ican'twaittogetintothisinterviewbecauseI'mherewithDr.DanielPompawhoiswidelyconsideredagloballeaderwhenitcomestohealthandavarietyoftopics.Andhe'sonamissiontoeducatepractitionersandthepublic.Sohetrainsdoctorsandjustthegeneralpublicontheoriginsofinflammation-drivendisease.He'strainedasachiropractorbuthealsoovercameneurotoxicillnessandheavymetalpoisoningusinghisuniquecellulardetoxificationstrategies.Andsoforthepasttwodecades,he'sbeenstudyingandpracticingandteachingthisTrueCellularDetoxprogramaroundtheworldwithamazingresults.He'snowconsideredoneofthetopexpertsintheworldonthetherapeuticapplicationoftheketogenicdiet,thebenefitsoffasting,ancestral-basedhealthapproachesandcellularhealinganddetoxification.AndIwantedtohavehimonbecauseI'mgonnabegoingthroughhisprogram,actually,inFebruary,andwe'regonnatalkallaboutit.Butwelcomeandthankyousomuchforbeinghere,I'mhonoredtohaveyouheretoday.Dan:Yeah,I'mhonoredtobehere.Thanksforhavingme.Katie:Yeah,it'sgonnabeawesome.SoIhavecometocallyouandyourwife,Merily,personalfriendsandI'veheardyourincrediblestorymyself.Butifyoudon'tmindcouldyoutellitagain?BecauseIthinkitwillprovidereallyimportantcontextandinspirationtoeveryonewho'slistening.IknowyouandMerilybothhaveahealthjourneythatledyoutowhereyouare.Dan:Yeah,exactly,paintopurposehasbeenourmantraasyouknow.We'vebeenthroughalotbutit


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providedwhatIneeded,honestly,totakethemessagethattheworldneeds.And,yeah,ImeanwhenIstartedgettingsickIdidn'tknowwhatwaswrong.Ididn'tevenknow,first,Iwasgettingsick.IthoughtIwasovertraining.Iwasactuallyinreallygoodshapeatthattime,racingmybike,andIgotfatigue.Anditjustkindofwenttofatiguetoanxiety.And,ofcourse,IstillthoughtIwasovertrainingandtakemoretimeoff.Itdidn'twork.Thenitwenttoinsomnia,thenitwenttofoodintolerances,becameallergicifyouwill,intoleranttoeverythingIate,bloating.Thenitwenttopanicattacks.Thenitwenttoeveryhormonechallengeyoucanimagine,myhairstartedfallingout,somythyroidwasshot,myadrenals...Icouldn'tevenadapttonormalstresslikeloudnoise,letalonecryingchildren,whichwehadtwoyoungbabiesatthattime.SolifeasIknowitcametoascreechinghaltbecausethingsgotworse,notbetter.Youknow,atthattime,honestly,Ireally,Icouldn'tevenexercise.ImeanifItookalongwalk,I'dbeleftwiped-outandthensleeplessthatnight.Youknow,sofunctioninginmypractice,whichisverybusy,becameimpossible.ThankGodIhadabusinesspartnerwholikepickeduptheslack.But,yeah,Imeanthatbecamemynewrealityandthroughtheyears,Iwasjusttryingtofigureitout.OnlytofindoutlaterthatIhadmercurypoisoning.Andit'sfunnybecauseIhad…becamefriendswithaverybrightendocrinologistandIwasworkingwithhimbecauseIknewmythyroidwasnotworkingcorrectlyeventhoughmybloodworkwasnormal.Buthesaidtome,"Dan,Ithinkyouhavemercurypoisoning."AndIsaid,"Youknow,Ithoughtsotoo."Ifoundaconditioncalled"madhattersdisease."Andifyoudon'tknowwhatthatis,theywerethepeoplemakingfelthatswereusingmercuryintheprocessandtheybecameknownasmadhatters.SoIwaslikeIamoneofthesepeople.Thisismysymptoms.ButIwentandgotabloodtestanditcameoutnegative.And,youknow,alittleoverayearlaterhe'slike,"Youhadthewrongtest.Dothisone,"whereyouchallengeitoutofyourtissue.Then,sureenough,Ihadhighmercuryandleadandsomeothermetals.AndIaskedtheobviousquestionIthinkmostofyouwouldask,"WheredidIgetitfrom?"Hesaid,"Didyouhaveanydentalworkdonearoundthetimethisallhappened?"Andasitturnedout,IdidandIjustdidn'tcorrelatethatwiththesymptoms.Ihadtwosilverfillingsdrilledout,whichiscalledamalgamfillings,whichcontain50%mercury.Andthat'swhatendedupspillingmybucketover.But,youknow,lookingbackatmylifeIhadbeenaccumulatingmercury.Evencontactlenses,inthe'70s,'80s,and'90s,therewasthimerosal,whichcontainsmercuryinthesalinesolution.SoImeanthatwasmystoryandifthatweren'tenough,mywifeendedupwithahormonedysfunctionbecauseofleadthatshegotfromhermother,whichisthenumberonesourceofleadtoxicity.Youknow,andso,yeah,Ihadalotofexperience.Andthenifthatweren'tenoughIhad...weadoptedtwochildrenwhotragicallylosttheirparents.Andhewasvaccine-damagedandloadedwithmercuryandbioaccumulatedothertoxins.And,anyways,hewasontheautismspectrumwhenwegothim.AndwhatIlearnedinmyownbattle,Ifixedthem.Sowehavesevenofusinourfamily.Inallseven,now,Idon'thavetimetogothrougheverystorybutallsevenofusweredramaticallyaffectedbyheavymetals.Mywife,actually,gotherleadlevelfromhermomandgaveittoourchildren,whoendedupwithmajordigestiveissues.AndlikeIsaid,thenumberonecauseofleadtoxicityisyouinherititfromyourmomandthenitcreatesproblemsfromthere.Sothat'sthestoryinanutshellandthat'swhyI'msopassionateaboutwhatIdo,here.Katie:Yeah.It'ssoamazingandIknowthatyouhaveanamazingjourney--allofyou--torecovery.AndIfeellike,likeyou,Igotinto…orIkindofamwhereIamnowinthisjourneybecauseIstruggledthroughaproblem.AnditwaslearningthroughthatthatgotmewhereIamtoday,soI'mgratefulforthat.AndI'msure,likeyou,


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youcouldlookbackandhavegratitudeforthelessonsinthat.ButIrecentlygottoattendandspeakatoneofyoureventswhereyouactuallytrainthesedoctorsandpractitionersinthisreallyhigh-levelstuff.AndsoIwanttodelveintosomanyofthetopicsyoutalkedaboutthere.Buttostart,Iknowthiswasreallyinstrumentalinyourrecovery,solet'stalkaboutthethingsthatwere,the5RsIbelieveyoucallthemandthethreepillarsthatyouusetolikefindyourownwaybacktohealthandthen,now,havedonewithsomanyothers.Dan:Yeah.Youknow,it'sthatwhenIstartedteachingthis,Iwouldwalkawayfrommanylecturestodoctors,right,nottothepublicatthispoint.Andgo,"God,theyjustdidn'tgetit."Mymessagewas,look,youhavetofixthecelltogetwell.Or,inthiscase,fixthecelltogetpeoplewelltoday.Theproblemwhypeopledon'tfeelwell?Evenwhytheycan'tloseweight,it'sacellularissuedrivinghormonedysregulation,right?Youknow,andthenwhenwelookatreallywhat'sdrivingthis,youknow,theproblematthecell,it'stoxins.SoI,youknow,toxin-inducedweightlossresistanceandtoxic-inducedhormoneresistance,youknow,butwehavetogetupstreamtothecause.My5RsbecamearoadmapthatIstartedteachingdoctorsbecauseofmyfrustrationgoing--theydidn'tgetit.SoIamliterallyonanairplane.IhavetobelieveGodgavethattomebut,outofmyfrustrationandprayer,butitbecamearoadmap.AndRnumberoneisremovingthesourcesfromourlife.Youknow,obviously,that'stwoways.Youknow,ifIdidn'tgetthesilverfillingsoutofmymouthcorrectly,Iwouldn'thavegottenwell.Idon'tcarehowmuchdetoxIwould'vedone.Ifyouliveinamoldyhome,ifyoudon'tgetout,you'renotgonnagetwellinanyaspect.ButIhadtogetthemercuryoutofmybrain,youknow,fromthefillingsandthat'sreallywhyIwassick.Imeanitwasgoingrightintomypituitary,whichcontrolledmythyroid,whichcontrolledmyadrenal.SoalltheeffortsIwasdoinginmythyroidandadrenals,itwasn'tworking,youknow,andIjustwasn'tgettingwellbecausemypituitarywasloadedwithmercury.That'stheimportanceofgettingupstreamtotheactualcausebut…sothat'sR1.R2…andI'llgothroughthesequickly,andifyouhavequestionsyoucanaskme.ButR2isregeneratingthecellmembrane.Andlisten,folks,you...whetherit'sahormonecondition,whetherit'sjustlowenergy,brainfog,themembraneiseverything.Andnottoboreyouinsciencebutyourmembraneiswherethehormonereceptorsare.Sothisiswhymybloodworklookednormal…inmythyroidbloodworkandmostofmybloodworkbecausemythyroidhormoneswerenormalbuttheproblemwastheyweren'tgettingthemessageinmycell.Toxinsweren'taffectingthosereceptorstothethyroidhormoneonmycell,drivinginflammation,andtheyweren'tworking.So,ofcourse,itmakesyourhormonelevelslooknormalintheblood.Butifyoucan'tgetthemessageinthecell,youdon'tfeelwell.That'swhymyhairwasthinning,etc.So,youknow,that,wehavetofixthemembrane.And,bytheway,manyofthesymptomsthatyouallhaveorconditions,there'scertaingenesthatgetturnedonevenbythesetoxinsthatI'mtalkingabout.Whenthosegenesareturnedon,youwon'tfeelwelluntilthey'returnedoff.Sowhatscienceshowsisyouhavetofixthatmembranetoturnoffthesebadgenes,sothemembraneishuge.R3iswehavetorestorecellularenergy.Itbecomesacriticalturningpointwhenwecangetenergyupinthecell,now,wecandetoxthecell.Now,wecangetthecelldoingwhatitshoulddoandthat'sreallycritical.And,thenR4,Ithinkistheobvious,it'sreducingthecellularinflammation,whichinterfereswiththosehormonereceptorsandtheenergy,etc.Andalotofmydietarythingsthatwecantalkaboutapplythereaswell.R5is


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reestablishingsomethingcalledmethylation.Andmethylation,youneeditforcellulardetoxandyoualsoneedittoturnoffbadgenes.Youalsoneedittogetridoftoxichormones.So,youknow,wewanttoreestablishthis.Sothosefivethingsreallyarecriticaltogettingthecelltofunction,todowhatitwasdesignedtodosoyoudogetridoftoxinsandsoyoudofeelnormal.Katie:Yeah,thatmakessomuchsense.AndIknowwe'regonnatalkaboutitmorein-depthtowardstheendofthepodcastbutIknowthatyoualso…likeyourTrueCellularDetoxprogram,essentially,addressesallofthosefromtheground-up,basically,right?BecauseIfeelliketherearesomany"detoxification"programsoutthere.And,atleastfromtheonesI'veseen,alotofthosecanactuallybereallydangerousordomoreharmthangood.Butyoursislikeaverylikesystematicapproachthataddressesallofthose,right?Dan:Yeah.Imean,look,realdetoxhastogetthecell.Youknow,I'mobviouslykindofmakingthatpoint.But,youknow,whenpeopledothesethingslikecoloncleanses,livercleanse,juicecleanse,likethemastercleanse…Imeanthere'ssomany.Notthatthey'rebadbecauseIdon'tnecessarilythinktheyare.Someofthemcouldbe.Buttherealissueisthatthey'realltoofardownstreamtowheretherealproblemis.Theproblemisthecell,realdetoxhastobeatthecell.SothosefivethingsIwentthrough,thosearethethingsthataregettingaffectedbytoxinsthatwe'reexposedto,unknowingmostofthetime,thatwehavetoupregulate.Yes,andTrueCellularDetoxit'sdesignedaroundupregulatingcellfunction,openingupdownstreamdetoxpathways,andusingrealbinderssoyoudon'tredistributethetoxins.That'swhatrealdetoxis.Idefineitbythosethreethings.Youhavetoupregulatecellfunction,whichmostdetox,youknow,programs,the10-daycleanse,coloncleanse,theydon'tdothat.Sothat'srealdetox.Andthenwehavetoopenupallofthedownstreampathways--theliver,thekidney,thegut.Andthen,wehavetouserealbinderssowedon'tredistributethesetoxins,whichthosedetoxesdonotdo.IwasjustinWholeFoodsliterallythisweek…thisweekend.AndItookpicturesofthethreethingsthatwerethenumberonesupplements,right?Thedetoxwasawholelike10shelvesofdifferentdetoxes.Goandlookyourself.BecausepeoplearecluinginthatthisisprobablywhyIdon'tfeelwell.But,youknow,allcrap.Andthenyouhadthefishoil,whichIdon'tevenwanttogotherebutthewholefishoilsection.Andthenyouhadthewholeprobioticssection.Ihaveaproblemwithallofthosethings.Butanyway,Idon'twanttoopenupPandora'sBoxbutthepointisthatyouknowmostofitisdonewrong.Katie:Yeah,Iagree.AndIthinkthat'swhyconversationslikethisaresoimportant.BecausetheotherthingIsayallthetimeandIthinkyoumightagreeisthatlikewedon'thavetheluxurythatmaybeourgreat-great-grandparentsdidoranyonebeforethat,wherewecanjustactuallylikeliveaprettynormallifeandbeokayinourenvironment.Wehaveallofthesefactorsthatarebombardingusdailyandsowedoneedtotakeaproactiveapproach.Butthatdoesn'thavetobelikeascaryorreallyevasivething,itjustmeansweneedtobelikecognizantofthat.AndIthinkthat'swhatyoudosoperfectlywiththe5Rs,isbringupallthethingsweneedtoawareofsothatwecanactuallyaddressthemsothatwecanlivehealthylives.Andfrombeingatyourconferenceandtalkingtopeoplewhohavegonethroughtheprogram,Iwasblownaway,honestly,bysomeofthestoriesthattheyhad.Becausethingsthatwerelikeconsiderednottreatableorlikethingsthatwerelikelife-threateningandthesepeoplewerefine.SoI'dloveforyoutotalkaboutthatjustlikesomeoftheamazingthingsyouguyshaveseen,obviouslyinyourlife,butotherpeopleliveaswell.Dan:Yeah,it'samazing.Imeanyougottohearsomeofthetestimonies.Imeantherewasoneofmyclientsshewastherewithher11,Iguess,12nowyear-oldboywhowasautisticandImeanandjustdysfunctional.Andhere,now,heisgoingtoregularschooldoingamazing.Youknow,andsheintearsgavethattestimony


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just,youknow,hisworldchanged.Asamatteroffact,Ihadthepleasureof,youknow,meetinghiminperson,whichwasgreatforme.Becausemostofmyclientsarevirtual,now,fromlikeallaroundtheworldandIgottoseehim.Andhegavemethebiggesthugandhecried.Hedidn'twantmetoleavebecauseheliterallyconnectedwithmeas,youknow,thereasonwhyhe's,youknow,feelingnormal.AndIcriedsothatwasjustatouchingexperience.Andthere'sanotheramazingtestimonythattheguywhotriedtogetoffoneofthemostaddictivedrugs,youknow,knowntoman…and,hetriedmultipletimes.Andthroughthecellulardetox,hewasabletobreakthroughthataddictionandgethisbrainbackandlifeback.Andthentherewasanotherwomanwhowas…hadmassiveadrenalfatigueandreallydiseaseandstuckonCortef,andshegavehertestimony.So,andnoneofthatthatwasplanned,actually.Mostofthat,theyjustwouldlovetotelltheirstory.But,youknow,look,whenyougetupstreamtowheretheproblemis,youknow,thereinliesthemagic.AndIthinkthecriticismIhaveevenofalternativecaretodayisthatit'stoofardownstream.Youknow,they'rejustgivingmorevitaminsandmineralsinsteadofrealizingthisiswhy,youknow,peoplestilldon'tfeelwell,despitetakingbio-identicalhormones,despitetaking,youknow…thisorthatortheotherthing,orevendietarychangesthatmaybegoodbuttheystilldon'tfeelwell,completely,becausetheyhaven'tgoneupstream,yet.There'sstillastressor,toxicinorigin,mostoften.Katie:Yeah,Ithinkthat'ssuchaprofoundpoint.BecauseI'vehearditsaidandIagreethatthemedicalsystemisn'tbroken,it'sdoingexactlywhatitwasdesignedtodo,whichisforlikeinjurycareandinfectiousdisease.Andthosearethethingsyoucan,atleastinthatmoment,treatone-on-one.Butevennaturalmedicine,now,they'retryingtodothatsameapproachandliketargetsomethingwithavitaminortargetsomething…andlikelookatthebodyasisolatedpieces.Ithinkthat'sthewisdomofwhatyoudo,isthatyou'relookingatthebodyasawholeandrealizingliketheproblemmaybecomingfromsomewherecompletelydifferentandapproachingitthatwaysoIthinkthat'sabrilliantwaytoaddressit,forsure.Dan:Yeah.Youknow,oneotherthingIhateisthatforfunctionalmedicinebecauseIgotothisconferencesand,youknow,anditis,it'sjustmorevitaminpushingforsymptomchasingandbloodwork.Youknow,thousandsofdollarsworthofbloodworkandthenyouendupwith,youknow,thousandsofdollarsworthofsymptomschasing.Youknow,alternativemedicineisfallingintothesame…andthere'satimeandplaceforit.Igivesupplementsaswell,andyourecommendthemaswell.However,ifyou'redoingthatnotgettingupstreamIhaveaproblemwiththat.Katie:Yeah,thatmakessense.AndanotherthingthatyouspokeaboutattheconferencethatI'dlovetogoalittledeeperonbecauseI'vebeenexperimentingwithmyself,isthetopicoffasting.Imeanyourpresentationblewmeaway,justalltheinformationaboutit.AndI'vesincedonelikeafive-daywaterfastandaseven-daywaterfastandIwasabsolutelyshockedbecauseIwasmonitoringmybloodlevelsofalotofdifferentfactors,testingbeforeandafter.AndnotonlyhowmuchbetterIfeltbutalsohowdrasticallyjustthingslikefastingbloodglucoseandlikedifferentbiomarkersimprovedinthatshortofatime.SoI'dloveifyoucouldwalkusthroughsomeofwhatyouhaveinthatpresentationatyourconference,justexplainingbenefitsoffastingandhowwell-researcheditisbecausethat'sastounding?Dan:Yeah.Youknow,ifIjustkindofgothroughfivebigthingsthatfastingdoes,youknow.And,bytheway,there'sdifferenttypesoffasting.There'sIthinkpeoplenowadayshaveheardofbonebrothfasting,whereyou'rejustdrinkingbonebrothandverypopular.I'mnotafanofjuicefastingbecauseitraisesglucose.But


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that'satypeoffast.There'ssomethingcalledwheywaterthatit'snotwheyproteinbutitswheywater.Whentheymakecheese,thisgoldliquidcomesoff.That'satypeoffast.Butmyfavoriteisjustwaterfastingand,Ibelieve,isactuallytheeasiest.Becauseafteraboutthreedaysyoubecomeveryfat-adapted,meaningyourbodywilluseonlyitsfatforenergyandyoujustloseyourhunger.SoIthinkit'sactuallyeasiest.Whenyou'redoingsomeoftheseotherfasts,sometimes,youdon'tlosehunger.There'ssomethingcalledfastingmimickingdiet,orAKApartialfast.Whereyou'reeatingmaybe500to800caloriesadayandthere'smassivebenefitstothataswell.However,youdon'tkindoflosethehunger.Ithinkit'salittlehardereven.Buteven,still,Itrainmydocstousethat,oftentimes,fordifferentconditions.Butwaterfasting,yougetthehighestlevelofsomethingcalledautophagy.Soifwekindofbreakdownthesefivebenefits,autophagy,it'skindofawordthatwe'veknownaboutforalongtime.Meaningyourbodywill…initsamazingintelligence,willusethebadtissue,first,badcellsforenergyfirst.Soitliterallybalancesallitsnutrition,protein,needs…everythingfromliterallyfeedingfromitselfbutitdoesitinanintelligentmannerthatitwillusethebadstuff.Soifyouhavebadcellsthatpotentiallybecomecancercells,yourbodyknowsit.It'lleatthosefirst.It'lleattherubbishbeforeiteatsyourgoodtissue.Incredible.ThegentlemanwhoactuallywontheNobelPrizein2016,hewonitforautophagy.Andnow,scientistsarerealizingthatyouknow,howincrediblethisis.Andletmejustgiveyouanexamplebuttherearesomany.Sointheolddayswhenwe…Iwastrainedinwaterfastingyearsago.Andoneofthecriticismswerethat,well,yourimmunesystemsgetlowerandthat'sdangerousduringafastbecauseyourwhitebloodcellsdropsodramatically.Well,whatwelearnedtodayisthatthereasonthat'shappeningisthebody,initsamazingintelligence,willgetridofthroughthisautophagythebadwhitebloodcells.Andwhyisthatsignificant?Becauseallofushavesomanyofthesewhitebloodcellsthathangaroundtoolong,livetoolong,andbecomeover-reactive,hyper-reactive.Sothinkofallergies,thinkoffoodintolerances,thinkofautoimmunewherethebodystartsattackingitself.Ifwecangetridoftheseoveractivehypersensitivitycellsthen,oh,mygosh,wecanturnoffourautoimmune.Wecanturnoffthesesensitivitiesandthat'sexactlywhathappens.Sothewhitebloodcellsdropandhere'sthesecondbenefittofasting,somethingmagicalhappens.Yourbodyraisesupstemcellstorecreatenewnon-hyperactivewhitebloodcells.They'recallednaïve,meaningthatthey'rejustnotoverreactingbutthey'restillgoingtodotheirjobsoit'sremarkablewhathappens.Bytheway,yougetevenyourmuscle.Ifyoulosemuscle,whichisamyth,youdon'tlosegoodmuscle,youlosebadproteinsthatwouldkeepyoufromrecovery.So,therefore,recoveryinexercisegoesupandyouendup,inamonth,gaininggoodmuscle.SoImeanalltheseamazingthingshappenbut,sonumberone,theautophagy.Numbertwo,stemcells.Numberthree,yourbodyresetsit'sDNA.Imentionedtheimportanceofturningoffbadgeneswithalotofthesymptomsyoumaynotlikeorconditionsyoudon'tlike.Likeathyroidcondition,wehavetoturnthosegenesoff.Well,fasting,itdoesthis.It'sturningoffthesebadgenes.Fourthis,itwillresetyourmicrobiome,sothat'syourgoodandbadbacteriainyourgut,whichwe'velearnedisreallyimportantforourimmunesystem,howourbrainswork.Soyouresetthemicrobiome.Soit'sawaytofixthegut.Andthefifthis…andthere'smanyotherbenefits.I'mjustkindofgivingyouthetopfive,here.FifthiswhatIcallhormoneoptimization,wherebodybecomesmoresensitivetothehormonesyouhave.See,it'snotabouttakingmorehormones.Healthypeopledon'thavereallyhighhormonelevelsthatcausediseases,cancer,etc.Healthypeopleareverysensitiveatthecellularleveltothehormoneyouhave.Fastingdoesthat.Youalsogetthisamazinggrowthhormonerise,youknow,duringthefastincertaindays,which,again,veryhealinginnature.SoIcallithormoneoptimizationbecauseitseemsthatyourbodyoptimizesthehormones


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thatithas.So,youknow,whenwelookatthosefivethings,youknow,thestemcellrisealone,peoplepay$10,000-$20,000togetstemcellinjectionswhenwerealizeyougetitforfreeduringthefast.Soreally,theneatstuffthathappensduringafast.Katie:Yeah,it'ssofascinating.AndIlovethatyoureallydrovehomethepoint,too,inyourtalkthattheliteratureissuperclear.Likeifyoulookatlong-termstudiesacrossallmetricsthere'scleardatathatcaloricrestrictiondoesincreaselongevity.Liketheyknowthat.Thatbearsoutinthedataallthetimebutnobodywantstojusteatlessfoodallthetime.Andsolikeyousaid…Ibelieveyousaid,youdon'thavetoeatless.Youjusthavetoeatlessoftenandthenyoucanstilleatwhenyoueat.AndIthinkthatwasabrilliantwaytodoitandjustgivingyourbodyabreak.Thereseemstobesuchaninherentwisdominthat,thatIthinkpeople…itmakessensewhenyouactuallylikeunderstanditthewayyoujustexplained.Andallthosebenefits,howlongdoesthattaketoactuallystarthappeninginthebodyandlikeinanormalperson?IknowI'velikedoneacoupleofthesefasts.WhatI'mcurious,isitlikeacumulativeeffectoverafastoveraperiodoftimeorwhendothosethingsstarttokickin?Dan:Eachfast,moreandmoreamazingthingshappen.Imean,youknow,whenyoulookattheHunzapeople,theyhadsomethingcalled"fastingspring,"wheretheyfastedeveryspring.Andthatreally,youknow,we'verealizedtodaywasthekeytotheirlongevity,youknow.Andmostancientcultureswereforcedintofastjustfromenvironmentalfactors,right?Today,we'renot,sorecreatingit,fastingeven…Ifastonceortwiceeveryyear.MymoreunhealthypeoplethatIhelp,Imakethemfastsometimesonceamonth,everyothermonth.Becauseeveryfast,magichappens.Thebodygetshealthierandhealthierandit'samazingwatching.Youknow,Ihadtheopportunity,andyousawthat,tofastover2,500peoplerightthroughFacebook.Youknow,yousawlikepeoplewouldhavethesethingsofretracinglike,youknow,"Gosh,Ihadthispain,youknow,20yearsagoandI'mgettingitagain."That'syourbodyhealing,right?That'sthosestemcellsthatareliterallycreatingthathealing.It'ssoamazing,youknow,whatthebodydoes.Whenyou'refastingyou'rerelyingcompletelyonyourbody'sinnateintelligencetohealinganditknowswhattoheal,first,youknow,andthensecond.Soeveryfastyoukindofgetadeeperlevelofhealingthatoccurs,youknow.But,yeah,sowhenyoulookatdaythreeofafast,youstarttoseesomeoftheautophagyhappening.Bydayfour,itreallyiskickingit.Andthat'swhenIsaidyoubecomemoreefficientatburningyourfatasenergy.Sowehaveawayoflookingatsomethingcalledketones,which,whenyouburnafatyoumakethese.Andwecouldseeifyou'reburninglikemostofyourfuelifnotallfromketones.Thatstartstohappenarounddayfour.Dayfive,now,you'rereallyusingjustfatandyourketonelevelsgowayup.Andbytheway,yourketonelevelsthatthoseareshowninstudies,tohealyourbrain.That'swhatthey...whentheyusedtoputepileptickidsinketosisandstoptheepilepsy,seizures,andneurodegenerativeconditionslikeMS,Parkinson's.Wecanuseketonestohelpthebrainlikealmostinstantaneous.Soyougetthishighketonerush,youknow,dayfourandfive.Andthenyoualsogetthestemcellsreallystartgoingupdayfour,dayfive,youknow,toevenamaximumlevelatdayfive.Sothat'swhywealwayssay,youknow,atleast,youknow,gofourdays.Fiveisevenbetter.Andthat'swhyIledthatparticulargroupinafive-dayfast.Butandthenwhenwestartfeedingondaysixthatyoustartfeedingthestemcellsandtheystarteven…thehealingcontinuesevenafterthefastisdone.Katie:Yeah.Ittrulywasanamazingexperience.AndIthinkfromwhatI'mremembering,there'slikea


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mitochondrialaspectaswellthatkindoffallsintothebenefits.Iknowlikethemitochondria'sgottenalotofpressrecently.Like,there’salotofresearchabouthowimportantitisbutfastingbenefits,even,likeatthemitochondriallevel,right?Dan:Yeah.Imeanwhenyoulook,again,likethemitochondria,wehaveineverycellandthat'swherewemakeenergy.And,really,whenyou'renotmakingenoughATP,that'stheenergythatourcellsuse,that'swhenyouhavebrainfog,that'swhenyoudon'tfeelwell,lowenergy,can'tadapttostress.So,youknow,weknowthroughfasting,youknow,eachfastare,Icalleditmitochondrialfitness.Yourmitochondriabecomemoreefficientatusingfatasenergy.YouhavetounderstandthatmostAmericans,they'restuckatsugarburns.Soletmebackup.Yourcellscanonlyusetwothingsforenergy,sugarorfat.Healthypeople,theyhavetheabilitytogobackandforth.Ifthey'renoteating,they'llburntheirownfatasenergy.Youknow,iftheyeatfat,they'llburnfat.Youknow,butmostAmericansarestuckassugarburners.And,again,toxinsarerelatedtothisproblem.Butthey'restuckinsugarburningmodewiththeinabilitytousefatasenergy.Sooneofthewaysoutsideofthedetoxtogetthemitochondriatousefatisbyputtingtheminthesestatesofthesefastingstates.Andweevendoitdaily,whichwecantalkaboutinamoment.Buteverytimetheyfast,theirmitochondriabecomemoreefficientatusingfatasenergy.Sowecangettheircellsusingfatagain.Now,again,that'sgreatbecausenowyoucan,youknow…whenyou'renoteatingyourbodyisburningfatandyoufeelnormalandyoudon'thavecravingsandyou'regettingleaner.Butfatburnscleanerthanglucose.Sowecandown-regulatecellularinflammationwhenweburnfatasenergy.Whyisthatimportant?BecauseI'lljustmakeitreallysimple--youfeelbetter.Whateverconditionyou'redealingwith,nowyouhaveachanceofyourbodyhealingitifwecandown-regulateinflammation.Sogettingyourselftousefatisvery,verycriticalandthat'swhatthisdoes.Katie:Yeah.Idefinitely,likeInoticedIfeltincrediblewhilefasting.Istherelikeanupperlimitliketoamaximumthatyoushouldfastatanygiventime,orlikeamaximumlength,orhowoftenyoucanfast,arethereanylimitsthere?Dan:Yeah.ImeanIhadsaid,youknow,somepeoplewouldfastevenonceamonthandeveryothermonth.Andthatreallyitdependsontheperson,theconditiontheyhave.Butlet's...dailyfastingispartofthisprocessthatIteach.It'sbeencalledintermittentfastingasaname.Andthatmeansthatevenifwego,youknow,15hoursfromourdinnerand,maybe,missbreakfastandgotothefirstmeal,say,at11:00--sowejustfasted15hours.Studiesshowyoustillgetsomeautophagy,meaningyourbodywilleatsomeofthebadcells.Ialwayssaythis,badcellsdon'tadaptsodoingthateveryday,yourbadcellsjustdon'tadapttothatverywellandtheystarteddyingoffandyoustartmakingbetterandbettermoreefficientfatburningcells.Youknow,sodoingitdaily,short,hasabenefit.Now,you'renotgonnagetasmuchautophagyinstemcellrisesasyouwoulddoingalongerfast.But,I,intermittentfasteverydaysoIhaven'teatentoday,andit's3:30mytime.So,andtodayImayeatonemealtodayorImaynoteatuntiltomorrow.Onedayaweek,Ifastallday.ImeanIjustdon'tforawholeday.Idothatonedayaweek.Now,alsooneortwodaysaweek,IhavefeastdayswhereIactuallypurposelyeatmore.There'sareasonforthatandIdon'twanttothrowusoffcourse,here.Butanyways,youknow,sointheseintermittentfast…but,typically,Ieatinafourtosix-hourwindow.I'llhavetwomeals,typically.Where,maybe,myfirstmealisat2:00p.m.andthenI'llhavemylastmealat6:00or7:00p.m.SoI'mfastingeveryday,18-20hours,which,again,I'mgettingautophagyeveryday.LessbutbecauseI'mdoingiteverydaythere'samajorbenefitandweknowthatyourbodybecomesmoreandmoreefficient,again,atusingfat,you


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know,andasanenergysource,whichithelpsfixourmitochondria.Katie:Yeah.Andwhatreallyliketurnedmeontoyourapproachwiththisisthat,forsolong,youhearitsaidlikepeoplewiththyroidproblemscan'tfastandpeoplewithbloodsugarproblemscan'tfastandlikeallthesepeoplearen'tsupposedtofast.Andwhenyoustartedtalkingaboutitandyouwerelike,"Andpeoplewhohavethoseproblems,thisiswhattheydo."Anditwasthisvariationthatyoubuildinanditwaslikealightbulbmomentformeoflike,that,completelymakessense--listeningtowhatthebodywouldactuallyneed.AndsoI'mactually,today,onthelike24-hournoteatingaswell,ironically,rightnow.Whichisgreatbecauseofmybrainswaymoreon,whenIrecorditwhenI'minthatstate,now.Butcanyouexplainthat?Howyoulikeevenwithyourpatientsthroughouttheweek,youmixthingsupjusttokeepthebodykindof,youknow,onitstoesIguess?Dan:Yeah.There's,Icalleditdietvariation,AKAfeast-faminecycles.Youknow,thebodybuilderslearnedyearsagothatiftheywerestayinglikeinalow-carbdiettoolong,theywouldactuallystartstoringfat.Andiftheyjustthrewinahigh-carbdietday…actually,itwouldtelltheirbody,"Hey,we'renotstarving.Goaheadandburnfatasanenergysource."Anditworkslikethat.Imeanthebodywouldjustfeel,"Okay,good.Wehaveplentyofsource."Becauseyouhavetounderstandifyou'rejustusingfatmostlyareyourcellularenergythebodywantstosurvive.Itwillgetmoreandmoreefficientatusingfatandwanttostoremoreofitbecause,whatifitdoesn't,youknow,havefoodandweneedthisfat?Solet'sholdontoit.So,you'regoinglowerandlowercarb,going,whyamIgettingfatter?Well,ifyouthrowinacarbadayortwo,boom.Yourbodyjustgoes,"Okay,we'regood.Wehaveplentyof...we'renotstarving.We'llburnfatforenergy,"anditdoes.Itfiresupthefuel,itfiresuptheengineagain.So,youknow,that'skindofwhereIgotitfrombutthere'sanotherprincipleand,youknow,youbroughtitup.Thatwhenwethrowinfaminedays,thesedayswhenwedon'teatorwejusteatonemeal,thatforcesthemitochondriatousefatasenergy.Sowithfeast-famine,we'regiventhefeastwhereweeatmoreoftentimesthatday.Maybeevenmorehealthycarbs--morepotatoes,sweetpotatoes,berries,fruit,andmaybejustmore.Maybeweeatthreetimesthatday.That'safeastday.Thatremindsourbodyit'snotstarving.Andthenwehavethesefaminedayswethrowin.Thatvariationscientists,haverealizedisthekeytohormoneoptimizationanditforcesourbodyto,youknow,reallyadapt.And,again,thatadaptation,you'reoptimizingyourgoodhormones.It'sclever.Itworks.Andthere'smonthlydietvariationwhereyoumentionedthyroidpeople…andbytheway,whenyoudothiswiththesethyroidpeopleasanexample,they'reabletofastbecausethey'rethrowingfuelonthefire.Bytheway,wheninsulingetstoolow,okay,thisiswhythethyroidpeoplearesupposedlynotabletofastorevenbeonlow-carbdiets.Insulingetsreallylow.Youneedinsulintomakecertainhormoneconvergence.So,forexample,T4isthestorehormoneortheinactivethyroidhormone.IthastobeconvertedtoT3,whichistheactivehormonethatmakesyoufeelgood.Insulinisneededtomakethatconvergence.Soifyou'realreadylowonthyroidhormone,imaginedoingalow-carbdietorfasting,itgetsevenlower.Sobythrowinginthesefeastdays,itactuallypushesuptheinsulinandthenyou'reable,now,tomakethisthyroidconversionsthatyouneedtofeelgood.SoIlearnedthisjustbyaccidentbutwetookwomenwho,duringtheirperiodorrighttheweekbeforewouldsay,"Youknow,myhairstartsfallingoutmore.Idon'tfeelwell.Igetmorecravings."AndIstartedsaying,"Okay.Well,giveintothecravingsbutjustdoitwithhealthycarbs.Eathighcarbsforthatwholeweek,whetherit'stheweekbeforeortheweekofyourperiod."Andloandbeholditworked.SoIstarteddoingthatwithmydoctorgroupanditwasmagic.Imeanitwasoneweekofhigherhealthycarbs,itwasjust


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transformativeforthesehormoneconvergenceanditwork.Sovariationweekly,variationmonthly,andevenseasonallywherewegoinandoutoflow-carbdietsorketosis.I'mtellingyou,youknow,that'sthekey.Everyancientculturewasforcedtomoveinandoutofdifferentdietsatdifferenttimes,andallwe'redoingisemulatingthatitworks.Katie:Yeah,it'ssological.AndlikeIsaidIwastestingbecausehavinghadthyroidproblemsinthepast…mybloodlevelsbeforeandafterfastingandallthat,justtomakesure.Andtheyimprovedandthatwaskindofwhatmadeitlikereallysetthatinstoneforme,ofrealizinglikenotonlyisthatokayformybodylikeitdidgreatonit.

ThispodcastisbroughttoyoubyVivos.Thisissomethingwerecentlyinvestedinforourentirefamilyandweareabsolutelylovingitandhereiswhy.So,datashowsthatthenutritionwereceiveinuterodeterminesourpalatedevelopmentandhownarroworopenourairwayandjawstructureare.Soanarrowmouth,jawandairwayincreasethechancesofneedingbraces,ofgettingsleepapnea,breathingdifficultiesandmuchmore.Butitwasprettymuchassumedthatyourjawstructurewassetinstoneonceyouwerebornorforsureafterthefirstcoupleofyearsoflife.ButVivoshasfoundthatnotonlyisthisnottrue,buttheycreatedanon-invasive,non-surgical,easywayofwideningthemaxilla,thejawandtheairway.Soforourkids,thismeansthattheygettoavoidthebracesthatmyhusbandandIbothhadandformyhusband,thismeanshissleepapneahasdisappearedandhestoppedsnoring,whichisabonusforme.I’llbewritingmoreaboutthissoonbutyoucancheckthemout,inthemeantime,atwellnessmama.com/go/vivos

ThispodcastisbroughttoyoubyPaleovalley.Ifyouhavenottriedthese,they’reawesome.Theymakegrass-fed,naturallyfermentedbeefandnowpasturedturkeysticksthatarehighinproteinandnutrientsandalsoagoodsourceofprobioticsbecausethey’renaturallyfermented.Andthey’reshelfstablesoyoudon’thavetokeepthemrefrigerated.Webringthesealongwheneverwetravelandourkidslovethemalltimeaspartofanon-the-gomeal.IbringthemwheneverItravelbecausetheysavemesomanytimesfromairportfood.AndWellnessMamalistenerscanget20%offofanyorderatwellnessmama.com/go/paleovalley.

Katie:I'mcuriousifyoucouldaddressthebloodsugar,peoplewithbloodsugarproblems/issues,notevennecessarilypeoplewhohavelikediabetes,necessarily,althoughthat,too.ButIgetalotofpeoplewhosaylike,"Oh,Ican'tfastbecauseIgetlowbloodsugar,orI'mhypoglycemic."SoI'mcurious,isthereapointwhenthebodykindofresolvesthat?Dan:Yeah,nodoubtaboutit.Asamatteroffactthatwhatyousayyoucan'tdoisexactlywhatyouneed.Youknow,hypoglycemiaifyouwill,isaprecursorpre-diabetes.Andwhat...thisisthemitochondria,whereyoumaketheenergy,whichneedstobefixedsothisismitochondrialfitness.Youknow,whenwejustgraduallygetthebodytoforceittousefat…now,thinkaboutthis.Thinkaboutwhat'shappening.Whenyou'regoingwithoutfood,okay,yourglucoselevelsaredropping.And,which,inahealthypersonifyourglucoselevelsdropped,yourbodywillburnitsfatandthenitwillusethatforenergy.Andthenyourbrainusestheketonesthatarethebyproductofbreakingfatdown.Youfeelgreatandnormal.Sowhenwehavepeopleonthisfastingstate,youprobablysawalotofthe,youknow,fastinggroupwassaying,"Well,mybloodsugarisinthe30sor40s,amIgonnadie?"It'slike,"Well,howdoyoufeel?""Well,perfectlyfine.""Whatareyourketones?"Weshowedhowtomeasuredthem,right,justwithabloodprick,youmeasuredglucoseandketones.Myketonesweresoaringhigh.Well,that'swhyyoufeelgoodbecauseyoutransitionedfromthatneedingglucosetousingfatandketonesasenergy.So,youknow,thathappens,


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eventually,toallofus.Sofastingisawaytojustkeepyour…now,ifyou'reoneofthesehypoglycemicpersonsyoujustbetterstayhome,layinbedtwo/threedays,you'llgetthroughit.Andthen,allofasudden,now,you'reforcedtousefatandketones.Andallofasuddenyou'regoing,"Hey,IhavelowbloodglucoseandIfeelabsolutelyfineandfantastic."Butwecandoitgradually,too,by,youknow,gettingthemtointermittentfast.Sonowwegomaybe12hourswithouteating.Youknow,"Idon'tfeelwell.""Okay,great.But,eventually,you'llbefine."Thenwecango13,15,18.Soweevenstartpushingoutwhenthey'reeatingdailyandyourmitochondriawilladapt.Remember,badcellsdon'tadapt.Okay.Andyousaiditearly.Ialwayssaydon'teatless.Becauseweknowthateatinglesscreateshealthiercellsandpeoplelivelonger.ButinAmerica,wethinkthatmeanseatinghalfofyourplate.No,itdoesn't.Weneedtoemulatewhatancientculturesdoandeatlessoften.That'showyoueatless.Butwhenyoueatyoueatuntilfullsothebodyneverthinksit'sstarving.Sowiththesepersonsthathavehypoglycemia,wegetthemeatinglessoftenslowly--that'sthekey.And,bytheway,Katie,sometimesthefirstinstructioniseatthreemealswithnosnacks.That'ssometimes…like,eventually,youwilllive.Youwilllivenomatterwhatbut,eventually,yougo,"Okay,I'mdoingokay."Great.Now,let'scutitdowntotwomeals,sothat'showwedoit.Katie:Yeah,thatmakessense.AndIlookback…likeIusedtohavebloodsugarproblemsincollege.And,now,likefastedforsevendaysandhadnoissuesatall.SoIthinkyou'reright,thebodywilleventuallyfigureoutwhattodoforsure.Iknowlikeforpeoplewhoarenewtothisidea,both,forintermittentfastingandforblockfast,whichareliketypicallyjustwaterfast,IknowI'mgonnagetallthequestionsrelatedtolikewhatactuallybreaksthefast,canIbrushmyteeth,canIdrinkcoffee,canIdrinkherbaltea,whataboutstuffwithoutcalories,whatabout...sohowdoyouanswerthosepeopleforboth,intermittentfastingandwaterfasting?Isthereadifferenceorwhatthingsbreakthefast?Dr.Pompa:Yeah.Imeannormallyonanintermittentfast,whereyou'rejustfasting15hours,asanexample.Youcantakesupplements.Peoplecanevendrinkcoffee.Ialwaysgetthatquestion,right?Yes,youcandrinkyourcoffeebuthere'swhatIrecommend.Is,testingyourbloodglucose30minutesafter…well,beforeandafter.Someaningthatyoutestyourmorningglucose,let'ssayit's80.Andthendrinkyourcoffeeandtest30minutesafter.Ifitgoesupto90,95,100,thenyou'dprobablybetterswitchtomaybeteabecausewedon'twanttoraiseglucose.Ifitstaysthesameordrops?Great,drinkyourcoffee.Wedon'twanttoeatfood.Youknow,somepeoplecandoitfinewithalittlebitoffatintheircoffee.Somepeopledobetterwithblackcoffee.Thepointis,istesttoseeifit'sokay.Soyoucantakesupplementsonanintermittentfast.Butblockfasting,youknow,theseextendedfastwedon'twanttotakesupplements.Someseasalt,electrolytesdefinitelywillhelppeoplethefirstthreedaysbecauseyoulosealotofwaterandthenyouloseelectrolyte.So,youknow,that'sgonnahelpthemajorityofpeople.Eventually,itbalancesout.Butifyou'redoingafour-dayorfive-dayfast,youprobablywon'thavetimetobalance,sodrinksomeseasalt.That'llhelpmaintainyourelectrolyte.That'sit.Imeanbrushingyourteeth?Well,thatcanstimulatedigestiveenzymes,sonotrecommended.Justdrybrush.Youknow,scrapeyourtongueandthat'sthekey.Honestly,thatwillhelpyourbreathemorethanevenbrushingyourteethwiththosetoothpastethatwillstimulatedigestion.Youdon'twanttodothat.So,yeah,onablockfast,nosupplements,justelectrolytes,somemagnesiumisfine.That'sit.Andnocoffeeortea,justwateronablockfast.Shorterfast,youcangoaheadanddothatstuff.Katie:Thatmakessenseandgoodtohavethosemetrics.I'mcurious,thisisasheercuriosityquestionformebutInoticedinthegroupwheneveryonewasfastingand,also,inmyself.Mybloodsugarlevelsneverwere


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everinbadranges.Theywerealllike,evenmyhigherfastingbloodglucosewerelikeinthelow80s.ButInoticedlikesomedaysmyfastingglucoseinthemorningwasactuallyhigherthanmylikeeveningglucose,evenonafast.AndI'vereadalittlebitaboutsomethingcalledthedawneffectbutIwascuriouslikewhyamIsomeoneseeingnumberslikethat?Becausethatwaskindofconfusingtome.Dan:Good,goodquestion.Yeah.Thedawneffectsmeanthattogetupinthemorningandhaveenergy,yourbodywillraiseitscortisolup.It'sverynormalforallofus.Andwhenthecortisolgoesupyougetalittlepopinglucose,which,again,normallyyourbodywillusethatglucoseasenergy.Mostculturesdonoteatbreakfast,bytheway,soit'snotnecessarilythemostimportantmealoftheday.Andthatglucose,youknow,willburnupandthenitwilldropdown--verynormal.Onanintermittentfastlet'ssaywhere,youandI,rightnow,youknow,wehaven'teatentoday.It's2:00or3:00,dependingonwhereyouare…intheafternoon.Ourmorningglucose,let'ssayourmorningglucoseis80.Minewilltreaddowntowardsthedaybutmyketones,becausenowI'mburningfat,willtrendup,sothatwillgoup.That'snormalonanintermittentfast.That's,basically,that'sawayweuse…andItraindocstoseehowsomeone'sdoingontheirintermittentfast?Dotheyneedtoshortenitorlengthenit?Butduringablockfast,weoftenseetheoppositeeffect.Becauseyou'llwakeupandyourketones,becauseyouburnfatallnight,itwillbeveryhigh.Andthenwhatweseeis,yourbodythenwillusetheketonesthroughthedayandweseeittrendingdown.Soit'skindofconfusing,butitis,there'salittlebitopposite.Butthatnormalglucose,inthemorning,higherisnormal.But,again,duringafast,sometimes,youcanseeanoppositeeffect.Youmighthavealowglucoseandhighketoneinthemorningandthenhavearaiseinglucose.Asyourbodyisactive,itcouldreleasesomeglucosefromtheliverandmusclesandyoucouldseeatrendingup,sokindofoppositewhatyouwouldseenormallyduringablockfastandintermittentfast.Katie:Thatmakessense.Thanksforexplainingthat.Andyou'vementioned,soyoumentionedtheketodietacoupleoftimesandIwanttotouchonnutritionalittlebit.Becausehavingseenyouguyseat…andIfeellikethere'ssomuchinformation,right…outthere,rightnow,abouttheketodietandwhatitlookslike.Andthere'sliketheserecipesforlikeketofoodsthatare,essentially,processedjunkfoodswithoutcarbs.AndsoI'mcuriouslike,firstofall,howdoyoudefinethatketodiet?Becauseitseemsliketherearecertainlylikeplentyofvegetablesandplentyoffoodthatgetincludedinthat.It'snotrestrictiveatall.ButIwouldloveifyoucouldjustgivealittleguidelineofwhatahealthyketodietlookslike.Dan:Yeah.Imeanketosis,ketodietisbasicallygettingyourselvestousefatasanenergysource,youknow,least95%ofthetime.Well,howdowedothat?Onaverage,ifyougetyourcarbohydratesunder50gramsaday.Somepeople,under30or20,somepeoplecanbe80,youknow,but50isagoodaverage.Ifyoucouldgetyourcarbs,yourtotalcarbintakeinadayunder50,you'llgetintoketosiseventually.Ittakesonlytwoweeks,threeweeks,evenfourweeksforthatadaptationtodooccur.That'sketosis.Youknow,Ibelieveeveryancientculturewasforcedinthetimesofketosis.TheAmericanIndianswentinthewinterbutinthesummertime,theyweren'tinketosis.AndImentionedtheHunzatribe.Inthewinter,theywereinketosis.Inthesummer,peoplethoughttheywerevegetarian.Soaspartofmydietvariation,Ibelieveit'simportanttoactuallyswitchdiets.SoIthinkthemistakethatpeoplemakeistheystayinketosisallthetime.Youknow,that'sonemistakewithketosis.Ilikemovingpeopleinandoutofit.Andthatvariation,there'smagicthere.SoI'mafanofvegetariandiets.SometimesI'mafanofketosis,high-fatdiets.Butthat'sanothermistakeis,


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it'sahigh-fatdiet.It'snotahighproteindietwherepeoplejustloadingupwithtonsofprotein,whichcanbeamistakeaswell.It'sahighfat,moderateprotein,lowcarbohydratedietwouldprobablythebesttodescribeit.Andpeoplesay,"Well,howmuchprotein?Youmentionedhowmanycarbs."Youknow,abouthalfyourleanbodyweight,soifyou're150poundslean,youknow,maybe75grams/80gramsofproteinaday,andthat'sjustanaveragebut...so,youknow,andifyou'reanactiveexerciser,youprobablygetawaywithlittlemore.Butanyways,so,youknow,thosearekindofthethings.Now,inketosiswecaneatalotofvegetables.Because,really,it'sthenetcarbsthatmatter.SoifyouGooglehowmanycarbsareinbroccolibecauseyou'retryingtofigureoutyourdailycarbintake,let'ssayit's10.Okay.Let'ssayfivearefromfiber,fivearenot.Youonlycountthefivenotfromfiber.Soyoucanminusthefivercarbsandthat'scalledanetcarb.Sowhenyoulookatvegetables,youknow,they're...okay,theremaybesomecarbsbutmostofthemarefibercarbssothey'reverylowincarbs,soeatinggoodgrass-fedmeat,vegetables,youknow,rawcheese,nuts,seeds,Imeanevenberries,allofthoseareonahealthyketosisdiet,solowcarbsbutitcouldstillbeplant-based.Bytheway,wehaveevenvegansinketosis.SoImeanthatshowsyouthatketosisreallyjustmeansgettingyourcarbintakedownlowenoughbutitcanstillbeaveryplant-baseddietsothat'shealthyandthat'sahealthyketonediet.Katie:Yeah.Ilikethatyousaidthat.BecauseIfeellikeI'veseenpeoplefallintothetrapoflikeaketosistypedietandthey'reeatinglikebaconandcheeseandit's...butrealizinglikethatyoucaneat…likeyousaid,thatyoucaneatalotofvegetablesonaketodiet.And,also,thatthosehealthyfatscancomefromfish,oroliveoil,orolives,oravocado,orsomanyothersourcesbesidesjustcheeseandmeat.Dan:Absolutely.Ihavesomething,just,youknow,mytwo-two-tworule.Whereit'slikegettwotablespoonsofcoconutoiladay,gettwotablespoonsofoliveoiladay,twotablespoonsoflikegeeorgrass-fedbutter.Geeisaclarifiedbutterthat…shortchainfattyacids,butyricacidhelpshealthegut,amazing.Andthenoneortwo,gettwoteaspoonsofseasaltaday.BecauserememberItoldyouonthefastyou'regonnaloseelectrolytes?Whenyougointoketosisyouwillloseelectrolytes,too.Andalotofthatlowenergythatpeopleexperienceisthedepletionofelectrolytes,sotheseasaltwillhelpyoumaintainpotassiumandotherelectrolytes.Katie:Thatmakessense.Andtomakesure,becauseIknowwe'llgetthisquestionifwedon'tansweritfully.Arethereanyotherspecificsthatwomenspecificallyneedtobeawareof,ifthey'regoingtofastorgointoketosis?Youmentionedliketheweeklyvariationandthemonthlyvariation.Arethereanyotherthingsthatwomenspecificallyneedtobeawareof?Dr.Pompa:Yeah.Ithinkthatwomendefinitelyneedtobeawareofafteryouadapt,soelectrolytesinthisadaptationphase…andIsaidittakestwoweekstofourweekstoadapt.Electrolytesareveryimportant.Andthen,onceyoudoadapt…oh,andbytheway,youcanbuyaketometeronline,keto,K-E-T-O-,mojo,keto-mojo.com,$35bucks,getglucoseandketonesstrips,both.Butwhenyou'reabove0.5onthattest…andIalwayssayjusttakeitfirstthinginthemorning.You'reofficiallyinketosis,0.5orabove,you'reinketosis.Soonceyouadapt,thatmeansyou'regettingabove,youknow,0.5oraboveconsistentlyeverymorning,now,you'reketoadaptedorfatadaptedsotospeak.Now,it'simportanttoaddthosehighcarbdays.Somepeopledobetterwithone,two,orthreeofthoseaday…aweek,I'msorry.Andthatmeansgettingyourcarbsuptomaybe100-150healthycarbsaday,oneortwotimesaweek.Verygood.Andthenthrowthefastdaysin,whereyouonlyeatonemeal.That'sthefeast-


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famine.Right?Veryimportantforwomen.Andthensomeofyoumayneedtheweekofyourperiodortheweekbeforeofhighcarbs,healthycarbsforoneweek--magic.Soveryimportanttoaddthedietvariation.And,again,Idon'tbelieveyoushouldstayinketosis.Iliketobeinketosisintheheartofwinter.Butin,youknow,November-December,I'moutofketosispurposely.Spring,Icomeoutagain.And,youknow,inthe...IlikebeinginketosisatsomepointofmysummerbecauseI'mfat-adapted…soI'macyclistandIlikedoingthingslikethat.AndwhenI'minketosisIcangoforever.SoImoveinandoutofketosis,seasonallyandIthink,forwomen,it'sveryimportantaswell.Katie:Yeah,that'sgreattoknow.AndnowIwanttomakesurewedelveintothedetoxchallenge,too.Becauseyouhavethatsetup,youhaveyourdetoxchallenge.com.AndifI'mremembering,you'reactuallydoingitwithmyfriend,BenGreenfieldaswell.AndI'mgoingtobedoingitalongwithyouguysandIwantedtomakesurewetalkaboutitincaseanyonewantstojoinus.AndI'mhopingthatlikefastinghasbeenhelpinggetmybodyreadyforthataswell.Butcanyouexplainkindofwhatthatdetoxchallengeisandhowareyouguysaretakingpeoplethroughtheprocess?Dan:Yeah.We'regonnabedoing90days.AndthefirstmonthiswhatIcallprep-phaseofTrueCellularDetox,whereyoupreparethecellasIexplained,andthedownstreamdetoxpathways.Andwithit,youknow,withthechallengeyougetallthesupplementsandthepackets,likethesetwopacksaday.Andthen,monthtwoisthebodyphaseofdetox.Andthegoalthereisjusttocleartheeasytogettoxinstosetupthelastphasewhichisthemostimportantandthat'sthebrainphase.Mostofyouwhodon'tfeelwellbecausethetoxinsareinthebrain.LikeIwasexplaininghowtheywereinmypituitary,whichcontrolsmythyroidandmyadrenals.Studiesshowthatistheproblem,right?Hormones,that'stheproblem.Thecontroltoweristhepituitary,itsitsrightinthebrain.Butwesetthatup,somonththree,Icallitthebrainphase.Andthenthat'swhere,youknow,themagichappensandsomeofyouaregonnawanttodomultiplebrainphasesafterthat.Butthecoolthingisyouhaveaccesstomyportal,whereIeducateyouonthiswholeprocess.Andasamatteroffact,Italkaboutketosis,howtotest,allthat'sinthere,allthefastingthat'sinthisportalaswell.Andthen,BenandIaregoingtodoacallamonththroughtheprocess.Actually,it'sgonnabefourcalls,andwe'regonnajustanswerquestions.Ben'sgonnatalkaboutalotofhisexercisebiohacksthat,youknow,he'slearnedthroughtheprocess.Becauseayearago,BenandIdidthis,theTrueCellularDetoxprogram.Anditwassuchahit,wedecidedtodoitagain.Andheactuallytransformed,bytheway.Hehadamassivetransformation,himself.He's,youknow,areallyfitathletebut,youknow,hisathleticperformancetransformed.Sohewantedtodoitagain,soyeah,joinus.It'sgonnabeanamazing,fun,andyouaregoingtolearnalot.Andyou'redefinitelygonnahearthingsyou'veneverheardbefore.Katie:Yeah.I'msuperexcited.AndtheURLwillbeintheshownotes,allthelinkstoyourpostbecauseyou'vewrittenaboutallthesetopics,willbeintheshownotesatwellnessmama.fm.ButIbelievethatURLisyourdetoxchallenge.comandIthinktheycanalsotakeaquizatevaluatemytoxins.comtolearnlikewhatrespecterstheyhavefortheirtoxicload,isthatright?Dan:Yeah,exactly.Becausepeoplesay,"Well,youknow,howdoIknowifI'mneurotoxic,right?"Youknow,Idon'tknowlikeeveryoneholdstoxinsbutneurotoxinsarethesetoxinsthatcrossintothebrainandthenerves,right--neurotoxins.Andmanyofwhich…andwe'lltalkaboutthisduringthatchallengebutwe'reunknowinglybeexposedtoevenviaourmakeupandpersonalcareproducts.But,yes,sothatis


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when...becauseItraindoctors,there'sacertainsetofsymptomsthatwe'reabletolookatanddetermineaneurotoxicperson.Sotakeit,yeah.Imeanthat'sstepone.Andthen,duringthe90-daychallenge,wedoaMeta-Oxytest,whichshowscellularinflammation.Which,again,that'swhattoxinsaredriving,disruptingourhormone,yougettotakethat.That'spartofitaswellandavisualtestaswell.Soanyways,butstartwith,youknow,thattestbecausethere'scertaincluesandifitquackslikeaduckitmightbeone,sofindout.Katie:Yeah,forsure.AndI'mexcitedbecauseIfeellike…everythingisincluded.Youguyssendsupplementsandit'sthiswholeprotocolandit'sgonnabefuntohangoutwithyouandBenbutIreallyamcurioustoseemyownreaction,justfromtalkingtoallthesepeopleatyourconference.Peoplewholikeithelpstheirweightlossresistance,ortheirthyroid,orlikechemicalsensitivities,peoplewhoarelikereallychemicallysensitive--justlikeamazingthings.SoI'mreallyexcitedthatyouguysaredoingitagainandthatIgettojoinandthatyou'veopenedituptoeverybodylisteningaswell,sothankyouforthat.Dan:Yeah.Cool,you'llgonnalearnalot,allofyou,everyone.Katie:Awesome.Well,Dr.PompaI'dlovetoasktowardtheendifanyoneislikenewtothistopicsandisn'treallyfamiliarwithyourareaofresearchwhatwouldbeacoupleofbabystepsthatyouwouldgivethematthebeginningjusttogettheirfeetwetandkindofgetstartedandstartmovingintherightdirection?Dan:Yeah,youknow,eatlessoften.Getridofsnacks.Youknow,getyourselvesworkingalittlehealthier,challengethosemitochondria,right?Ithinkmostpeoplerightthere…and,bytheway,mostofyouaresaying,"Ionlyeatthreemealsaday."Well,notaccordingtostudies.MostAmericans--thisishardtobelieve--eat17timesaday.Okay.WhenIwasaskedthatquestionIsaid,"Okay,six."Right?It'slike,because,rememberthathandfulamounts,youknow,thatkombucha--theseareallmealsthatraiseglucoseandraiseinsulin.Soeatlessoften.Don'teatless,eatlessoften.Andstartbyjustnoteatingsnacks.So,yeah,Imeanthat'safirststep.ButIthink,inthiscase,thetimingoftheTrueCellularDetoxChallengewe'redoingisanothergreatfirststepsothereyougo.Katie:Yeah.That'sawesome.And,hopefully,we'llseesomeofyouguysthereaswell.AndI'llbereportingonmyresultsaswellandwritingaboutit.Soit'llbefun,forsure,90days,andI'msureI'lllearnalotbecauseIalwaysdowhenIamaroundyou.Butthankyousomuchforyourtimetodayandforsharingthestoryandforallthework.IknowthatyouhaveatremendouspassionforhelpingpeoplemovetowardhealthandforhelpingfamiliesandsoIlovethatyou'vetakenthetimetobehere.Dr.Pompa:Yeah.Thankyouforhavingme.Frompaintopurpose,youknow,thisiswhatendsupdoingcalledtowhenyougothroughitbutit'saboutchanginglives.Thanksforhavingme.Katie:Absolutely.Andthankstoallofyouforlistening.AndIwillseeyounexttimeontheHealthyMomsPodcast.

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

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