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Coming up on the get lean, eat clean podcast.
1 (4s): The biggest hell that I ever experienced in life other than like hypothyroidism was probably this food addiction. This looking at the frigerator for two hours, this driving around a grocery store, making bargains with yourself about, oh, if I get the, if I get the parking space out front, then I can buy the donuts, like horrible deals being made with the devil in your head, again, like having a meal and then gauging and wondering how much more you could eat possibly later. Again, like literally my mind was so focused on food all the fucking time. I, it was such a horrible place to be. It was so horrible that the number one reason I tell everyone to get fat-adapted and go live a paleo lifestyle is for that purpose.
0 (44s): Hello and welcome to the get lean eat clean podcast. I'm Brian grin, and I'm here to give you actionable tips to get your body back to what it once was five, 10, even 15 years ago each week. I'll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you long-term sustainable results. This week I interviewed the best-selling author of pathogen as F U C K and the paleo thyroid solution Al Russ Elle is a seasoned public speaker has been interviewed on over 50 shows and featured in several publications, such as success magazine, Huffington, post prevention mindbodygreen and many more.
0 (1m 24s): She helps ambitious high achievers and transformation seekers to manifest more happiness confidence, and self-esteem into all areas of their lives. This was the second time around with L so we discussed how to fix your thyroid best ways to optimize your sleep. Along with her daily eating and fasting habits, the best way to do cardio, how she overcame her food addiction and how to also eat paleo. So I really enjoyed this conversation with Al. I know you will too. Thanks so much for listening and enjoy the show. All right, Brian grin here with the Gatlin eat clean podcast. And my guest today is second time around Al Russ author, coach, and speaker.
0 (2m 5s): Welcome to the show.
1 (2m 7s): Hey, thanks for having me back.
0 (2m 9s): Yeah, my pleasure. Last time you were on, you were one of my first interviews and I'm excited to have you back on, we've had some different things. I know you just launched your new podcast. What else do you have going on in your world?
1 (2m 23s): Mm, so, well, at the beginning of the year in January, I'll start up again. My eight week writing program called knock it out, get it done. And that's for anyone who, you know, you let's say have articles. You want to write, you have an idea for a book or a course, or it doesn't matter what it is. It's just like you haven't gotten dishes done. So I do this eight week intensive writing program. And then also I do a six weeks confidence course as well in January. So anyone can go to L russ.com and look at those group courses. And those are really, really fun. And other than that, you know, private coaching podcasting and enjoying California fall winter
0 (2m 59s): Speaking to California, I was just there actually what?
1 (3m 2s): Yeah. What part of California? Southern California. Melbourne.
0 (3m 5s): Okay. I was the most south we went was Laguna.
1 (3m 10s): Goodness. Lovely. Yeah.
0 (3m 12s): So, but it was enjoyable. We actually did the drive from San Francisco all the way down, stopped a few different
1 (3m 17s): Places. Were you able to go all the way down the one?
0 (3m 20s): Well, we were, we decided not to take it the whole way. We tried to go maybe a little bit of a faster route because we were just going from location to location. But I know part of it was closed I think, because of fires and things like that. Yeah. Yeah. But it's beautiful. I loved it. Well, let's, let's touch first on. I know you've written a few books as well. Your first one was regarding the thyroid solution. Right.
1 (3m 47s): And yeah,
0 (3m 49s): And I thought, you know, I have a lot of different health guests on from all over, but we don't seem to touch. I actually, my last guests, we talked a little bit about adrenal fatigue. Let's touch a little bit about thyroid and you do thyroid coaching. I noticed perhaps for people who don't know, maybe explain a little bit about thyroid and how it controls your metabolism's metabolism, you know, and there's specific hormones and things like that.
1 (4m 15s): So the thyroid gland is a butterfly shaped gland at the base of your neck. So if you're a man it's under your Adam's apple, if you're watching the video, you can see where I've got like right here. And this is the master gland of the human body. Not because I want to give it that name, but because it really is. And the reason is the master is because it is in control of the production regulation of all your sex hormones. Number one, number two, it's in controlling production or control and regulation of your body temperature and a million other things. But those two things are very, very key and also metabolism. Of course. So you, if you're living life, for example, let's say you had thyroid cancer, they had to remove your thyroid.
1 (4m 58s): You would be dead pretty quickly. If they did not give you thyroid hormones, meaning the things that are now lacking from the gland, they just took from you. And so if you can't live without a thyroid gland at all, what do you think life's going to be like when you are dealing with subpar levels of those thyroid hormones, it's basically like a slow death, accelerated aging riddled with a bunch of symptoms. So what's ha what will happen is you won't die like directly of hypothyroidism, but something indirectly that comes along the way is going to get ya. And that's what, and that's sort of how it goes. So it's, it's essential. If you want a long, healthy life, it's essential. If you want a great working brain and happiness and you know, proper hormone regulation and everything else.
1 (5m 43s): So I'll give an example. I had coached a client. He was, he was like 25. And he had a really young guy is a 25, 27 max. And he was like 25. He had really low testosterone. And the doctor was like, oh, well, we'll just give you testosterone.
0 (6m 2s): This is the, do you remember his levels? Cause I actually,
1 (6m 6s): I, you know what, I don't, I'd have to go back and look at, so it was levels, but they were ridiculously low for 25 girls. Yeah. And so in the Western world case, the dummy doctor, the uninformed doctors going to go, oh, well, we'll just give you the thing that you don't have without asking the question. What caused this? He's 25. This shouldn't happen. Right? So I said, you got to test your thyroid. Turns out I had a horrible thyroid situation. Right? Of course I wasn't shocked about that. Once you get his thyroid corrected and fixed, you get off the testosterone because the levels will come back up again, that thyroid hormone, AKA, not whatever it is, the, the producer and regulator of those sex hormones.
1 (6m 48s): So you can go to doctors for these symptoms that come up for hypothyroidism, but they're just going to patchwork you. And it's actually not going to solve the problem. So it's the wrong way to go about it in those kinds of situations. So that happens a lot too. So as well, no matter what you do, if you have hypothyroidism now, it's very, very rare that somebody with hypothyroidism doesn't have a weight gain issue because most 99% of them do. But that is a situation where when you're, you're gaining weight rapidly, you can't lose weight no matter what you do. And here's the crappy thing about it. You won't be able to control or do anything about it.
1 (7m 30s): You could eat one grape every day. You will still gain weight. When you're hypothyroid. It's a very frustrating situation. People be like other keto I'll do this. I'll do that. They're trying to all the different things and it doesn't work. And so until you correct it, whether it's through natural methods or through giving someone thyroid hormone replacement, doesn't matter, once you correct it, the person is now no longer hypo thyroid. And they live a normal life with a normal metabolism in these things like normally people deal with like eat too much. You get fat, you doing, you know what I mean? Just all the same things apply, but it's almost impossible to have a great metabolism or great life when you're able thyroid. And there's 30, 40 symptoms in my book. There are everywhere from infertility issues, male sexual issues, dry skin, hair nails, thickening of the skin, acne hair falling out.
1 (8m 16s): My God. There's just, there's a million of them. And adrenal fatigue goes hand in hand with that because when you have no thyroid hormones, your adrenal glands sort of take over to try to pump out extra cortisol, to give you energy, to get you out there, if the sort of the way of looking at it. And then it gets exhausted. It gets tapped out at some point. So usually people who've suffered for a while and don't catch symptoms soon, or don't catch it and go to the right doctor. They end up having adrenal fatigue as well. And now you're kind of fixing both together at the same time. And that's usually kind of what happens.
0 (8m 43s): Yeah. Yeah. So this seems like this would be like sort of a first step for, I think a lot of people who, like you mentioned, maybe they just can't put up, put weight off and continually put it on and then are frustrated by a lot of the symptoms that you mentioned. What type of tests do you recommend? Obviously there's, there's obviously specific fibroid tests, you know, like T3 and T4 though. Is that what you're talking about?
1 (9m 7s): Yeah. So I'll just rattle off the six main tests to take, to go. Do I have a thyroid problem? These tests won't necessarily tell us why, but they tell us, is there a problem? Okay. So I have a free thyroid guide on my website, which has this in there as well, but I'm going to rattle these six tests off right now. They're also in my food diary. Guide one is a T S H stands for thyroid stimulating hormone. Now I want to stop here and say that if your doctor is only testing the tests, I just mentioned the TSH you're with an uninformed doctor run, run. Okay. So any doctor that just takes the TSH has no clue, no clue what they're talking about when it comes to thyroid.
1 (9m 48s): And everybody needs to know that happened to my friend recently, my phone and my best friend knows all about thyroid. Even knows all about these hormones. Everything knows everything. You know, that, that I've said over the years and he goes and get his annual blood work, you know, the lipid panel and everything. And I said, oh, well, you know, just curious, what were your thyroid results? And then of course he looks, and the only thing they tested was TSH. So if that's all your doctor has been testing and they've said, your thyroid is fine. It's not a problem. You're with a dummy, they're not testing correctly. And they could be missing something. And that is what happened with me. So first hormone TSH, it's not a hormone is a pituitary hormone, but TSH free T3, free T4, reverse T3.
1 (10m 28s): And then you always want to get the two Hashimoto's antibodies checked. Most doctors only chest one. You get tested for both. You can be positive for one and not the other, both et cetera. And you always want to rule it out because there are different protocols for people with Hashimoto's. And those Hashimoto's antibodies are TPO, thyroid peroxidase, antibody, and T G thyroglobulin antibody. So we got TSH free T3, free T4, reverse T3, TPO antibody, and TG antibody. Now, if you can get a couple more tests that are related, I would add an iron comprehensive panel to that, which would be TIBC ferritin percentage saturation, total iron, a test like that is like 50 bucks.
1 (11m 9s): If you did it on your own, just to see how cheap it is, and then you might want to get like, you know, vitamin B12 as well and vitamin D. So other than those that I just mentioned, look, are there a slew of a million tests you can take, but yes, but just for starters to go, what's going on here with the thyroid and kind of related. Let's see, where's the problem. Is there a problem? Those are the tests that you start with and you always get tested before nine 30 in the morning, you go fast and you can have water or black coffee or black tea, nothing else, and never take. If you're taking thyroid hormones, you never take them before you go in for the test. No matter what, I don't care what anyone says, never you and don't get tested at three in the afternoon after you've had a day. It's not the best time to test that.
1 (11m 50s): Right? So always like in the morning, the earliest you can go if wake up super early and that lab opens at eight, get there at seven 30, like whatever, wait, who cares be the first one, but definitely before 9:30 AM. So that's what you want to do. And then when you get those tests, then you'll be able to, you know, go, okay, what's the story here. Don't trust your doctor. If you're, if you're requesting them, cause your doctor didn't already take them, then they're probably not going to be the ones to tell you to how to evaluate it. But yeah,
0 (12m 15s): Yeah. Maybe find someone else to evaluate them. Right, right.
1 (12m 19s): Gotten the right test. And once you have them, even if you can test on your own, some states don't allow it, but in California and go get my blood tests. And anytime I want pay for myself without insurance, if you can do that, then you've got tests and now you can go around and try to find doctors. And you've got like, you know, a set of recent tests you can deal with.
0 (12m 35s): Yeah. That makes sense. And what about regarding testing and things like that? I dine deficiency. Could that be an issue when it comes to,
1 (12m 43s): You can test for iodine deficiency and it's not that I died. Can't be helpful. Here's the problem though, with it, people will Google thyroid problems and they see that iodine is related. So they go out and they get a really strong iodine, like Lugol's iodine and they start taking too much of it. And they don't even know if they have an iodine deficiency or not, blah, blah, blah. So that can be a little bit of a problem and too much iodine or when you're taking it in large amounts, it can be actually just a lot of effort for the system. So you don't want to just like Willy nilly, do it. Is it helpful for just life and health? Sure. I occasionally take iodine. I take Aykroyd and I take it.
1 (13m 23s): Their lowest dose was, is 6.2, five milligrams. And I take it a couple days a week, particularly when I'm about to go swimming in a chlorinated pool because chlorine is antagonistic to thyroid, but I'm not going to give up swimming, you know? So I'm just like, okay. So on those days, I'll just be like, you know what, let me just be active, protective. Cause I know this chemicals probably getting somewhere in my body and my system here. And so I'll take it now. It's not to say that you couldn't do like a, you can always do like a low-dose sideline or something, but yeah, you can go get a test and go to a functional doctor if that's really part of it. I'm not sure how these days, I'm not sure I'd have to really talk to my doc about it. I'm not sure whether the blood test is as accurate as the 24 hour iodine loading urine test where you take an iodine pill and then you pee all day into a jug and they do that evaluation.
1 (14m 13s): That might be the best, but that was 10 years ago. So I'm not sure, but yeah. And you know, you can test blood levels of iodine or you can supplement with a little bit, you know, Ida, it's not going to kill anybody if you're just taking small amounts of co you know, for a month or something. So if you needed to hack it, you can do it. Yeah. These things are over the counter on Amazon, but you just gotta be careful with it. And it's not necessarily a cure all for this situation, but it is supportive for sure. Yeah.
0 (14m 38s): Yeah. And I've, I know that seaweed has a good source of iodine. Are there any other,
1 (14m 42s): Can we Dulce, you know, dose flakes and salt also selenium when you optimize your selenium, it sort of it'll it'll help with the, so having, taking selenium is important as well. So,
0 (14m 56s): And yeah, I was researching thyroid a little bit. Like it's amazing how common it is more so actually with women than men. And I know there's like approximately, like I was reading 20 million people in the U S have thyroid disease
1 (15m 9s): And it's 25.
0 (15m 11s): Is it more okay.
1 (15m 13s): Early last time I told her, you could look at it for stats. But what we do know is that like 60% are undiagnosed, that number is larger. That's just, it's 200 plus million worldwide. So, and it's on the rise to be honest with you. So it's just, you know, it's not getting any better.
0 (15m 27s): Yeah. And is there a reason why it's women are more diagnosed than men are why they have this issue more than men?
1 (15m 36s): You know, it is disproportionately a women's disease. And if I could take guests, it might be that we have a more delicate balance of hormones and everything, and we're not living the maybe primal female life. We once were, we've got more stresses responsibilities, perhaps we're taking on those things to heart a little bit more. We're also the ones that are pressured into dieting, working out, trying to be perfect. So I can just see that, you know, the like combination of things, but also within, in a toxic world, you know, guys are getting thyroid problems too. And they're discounted a lot as well. You know, we live in a toxic world and people are overstressed and you know, these, there's a lot of minerals that are depleted from our soil.
1 (16m 16s): And so yeah, people aren't nutrient optimized and you know, that's the first thing everybody should be doing.
0 (16m 23s): Yeah. Well, let's, let's touch on that. What are some of the preventative things that we can do to optimize our health? You know, obviously with thyroid health, some of that can be inherited. Am I right on that? Yeah. And obviously,
1 (16m 36s): And you can have auto-immunity in your family, you know? So like for example, someone has Hashimoto's and sister Sasha motos, you usually find out some other family member has maybe another auto-immune disorder, like typeline or something like that. But you can also get an autoimmune disorder from like living in a place with black mold, which happened to Dave Asprey from Bulletproof. So you can, I also had a new someone who got graves' disease, hyperthyroidism, the auto-immune form from like having a crazy impacted tooth infection or something set off a cascade that somehow ignited this. So you can have Hashimoto's ignited by something and even food, particularly glutes. So grains, we know for sure, particularly gluten ignite antibodies for Hashimoto's.
1 (17m 16s): And so yeah. What do you do right now to support the thyroid go ancestral, paleo primal. Does that mean you have to eat red meat? No, go look at a primal food list, go to promo blueprint, but a Mark's daily apple, you can read my book if you'd like, but for the most part, this information is out there for free and start cleaning out your cupboards stop with the canola oils, Gary, the shit. So you know, all this stuff, dairy, like all this junk, like not like
0 (17m 43s): You have,
1 (17m 45s): It doesn't mean you have to suffer and it doesn't mean you have to need a shitty food. This is what people think of when they think, oh, no food list that I'm asking anyone to count macros. You don't have to do anything. Just get rid of the crap. I'd rather have everyone be eaten, you know, like uncured bacon burgers and, and, and like really yummy shit. Then I would have them sit there and eat a bowl of pasta There's healthier and the bacon burger it is. Yeah.
0 (18m 8s): Yeah, no. I mean, and first of all eating healthy, it doesn't mean like you mentioned, it doesn't mean depriving yourself. I mean like my wife and I really healthy and we have like, I mean, we're very fortunate and we're lucky that we Campbell, you know, we have like quality meats, ribeye and wild fish and you know, you know, pasture-raised eggs and you know, these are things that everyone can do. Like you mentioned, I think people run into the problem when they start over consuming grains and
1 (18m 40s): Oils too much dairy.
0 (18m 42s): Right. The vegetable oils. I was actually just did a little micro podcast on vegetable oils. And there, I would say, I don't know the exact percentage, but what percentage would you say that you find these, you know, safflower, safflower and canola oils in your food? If you just go to the store, like if I was, I said, 80% of the foods probably contain them.
1 (19m 1s): You, you know what that sounds about? Right. Cause you'll look at something that seems clean, like, oh, seaweed strips, like seaweed snacks. And then you look on the back and you're like, come on. So, so things that you have no idea, like, so for example, even just cut, I mean, there's just so many things, right? You've got to read labels. You just do, you have to, because, so for example, I mean, you know, and this is why, you know, Marxists and created primal kitchen and you know, all of those things being sort of avocado oil based or olive oil is because literally you would go to the supermarket and you go, oh, Paul Newman's like olive oil and vinegar dressing must be olive oil. Have it, turn it around in the back first ingredients like soybean oil. So soybean oil, all these crappy holes there and all the shit.
1 (19m 42s): And you just got really, you got to sit them out and sift through it and get away from that stuff. Yeah.
0 (19m 47s): Yeah. Completely green. I think nowadays there are, there are probably more opportunities,
1 (19m 54s): So many options out there now. Like nobody can argue. I mean, especially like for example, I know that it's different living in California. We get things here. Like no one gets anywhere. My friend was just talking the other day about like, it's too bad. Like I want to such and such, but they're so expensive right now. And I was like, what? We get those all the time. Like, you know, California, but even if you don't live in California, okay. People deliver, there are so many great books. You will, with some granola, you want to go to tons from granola, there's payload, but not choose that. Just choose that one versus all these other things. There's great dressings and sauces from primal kitchen. And yeah, there's a lot of great companies. I get my meat from rep provision.
1 (20m 34s): So I do.
0 (20m 35s): Yeah, I
1 (20m 36s): Do. I try to, I try to, I mean, not like everyone, but I try to go for the regenerative agriculture me. So I do try to make that decision. But here's the thing, even if you can't in, you're on a budget, you just get, you can, I'd rather have you eat a non grass fed or whatever pasture steak that I would have. You eat a bowl of pasta with something, a steak is going to be better than that. Like, you know what I mean? So if you have to make it affordable and you're not alone, you know, you can't do everything organic or grass fed, then you do your best. You know, you do your best. Just stick to the list of the quality foods. Yeah.
0 (21m 10s): And also too, regarding meats, like I use, I order from a company called force of nature and they have a lot of ground meat and it's regenerative agriculture and you know, grass fed grass, finished meat, but you know, the ground meats, aren't that expensive.
1 (21m 24s): They're not, not any more. They're not, they used to be, they're not anymore. It's very affordable and you can get deals on it, you know? Or if you don't even want to bother, you can just be like, okay, I'll just order from ButcherBox and get a box every month. Now I don't think that their chickens are pasture-raised, but everything else has grass fed, but you'd have to look into that, but still again, you can just go to the local grocery store and find all your deals, do what you can do. Just you eat the clean, the cleaner list from like the paleo food list. You can Google primal Rupert shopping list and just kind of take a look. Right. You know? And so I'd rather have someone I w I would just, it would pay me to have someone open a jar, a tub of crunchy crock margarine.
1 (22m 4s): Like, I, I don't know if I could handle the visual of someone like sprinting margin on something. It's the worst thing you can do for your life. Eat the butter, please eat the butter. Right,
0 (22m 16s): Right, right. It's like all this skim milk, diet Coke, margarine. What else is on the list that we should avoid?
1 (22m 23s): Oh man. Well, so you want to stick to the whole deal and it's oil. So we're talking like, you know, coconut, olive, avocado, oil, butter, tallow rights, things like that. You can, epic provisions makes jars of duck fat. You can cook in that there's places in California that fry their French fries in duck fat. You'd much rather have that then with their find a minute of that. McDonald's. And so there are ways to mitigate this. Oh, the, you know, the other thing too, that's tricky at the store. When you go and you buy frozen French fries and it looks clean, like organic French fries, it looks minimal ingredients. There's no seasonings turn around the backs, canola oil. So, you know, it's, it's really everywhere. And of course, you know, almost every animal is on there.
1 (23m 4s): Almost every fruit and vegetable is on there. It's just eliminating grains, beans, looms, and dairy. And if you're going to have dairy, you then want to eat full fat dairy. Right?
0 (23m 15s): So maybe
1 (23m 15s): Some heavy cream, rarely, very rarely. Occasionally I'll have a cheeseburger with a bunch of cheese, but I don't, because here's the thing, even though I'm not allergic to it, I've been tested for it. I still have the N equals one experience of still, first of all, dairy is mucus for me. It just singers like, you know, the world like the Mariah, Carey's the Celine Dion, the Barbara stress never eat dairy anywhere near when they're going to sing. Not because they're allergic it's because it is mucus forming. And whew, it's not meant for humans. There are very few people in this world that can handle Actos that can handle a KCN and usually their Scandinavian heritage. But just because you have some Scandinavian charities doesn't necessarily mean your body can handle it.
1 (23m 56s): So while I love it, I do notice a difference. And I notice I get a little bit, again, it's not enough to like, take a Claritin stuffy or a medicine, but it's enough where you notice the breathing and the things like that. And if that's happening, what the hell do you think else is happening? I mean, it's just an indication. So, so yeah, for me, that's rare. I don't have Hashimoto's so I don't necessarily technically really have to worry so much about gluten, but I rarely consume it, but Hey, occasionally, do I want a sandwich on a real French roll and I'll eat it. If I had an auto-immune disorder, would I make a different decision? Maybe
0 (24m 35s): It
1 (24m 36s): Should all be human being. If I'm in Paris, I'm going to have a half ham and cheese sandwich on a French bread, but I'm going to do it every day that I'm there. Probably not. Right. Am I going to do it my whole life? Am I going to do it weekly? No, no not.
0 (24m 46s): And I think that's the key with all this it's like a little bit is okay. But if you're doing it not even day in, day out weekly, that's when it can cause issues and become a problem.
1 (24m 59s): Well, you, you know, you can consume gluten, then it could take what 10, 11 days maybe get out of your digestive track or your testings or whatever. But it is the inflammatory response can last up to two, three months. So how quickly do you want to get better? Right. That's really the question you have to ask. It's a minimal sacrifice in a temporary way to achieve a goal. And then you can test it from there, but by the time you get there, you're not going to want it everyday.
0 (25m 23s): Yeah. And have you ever had a raw milk?
1 (25m 27s): I have. I don't. I don't like it. Okay. Well, here's the, there's a, there's a big debate about the raw milk thing. Okay. So
0 (25m 34s): Sure in California it's pretty accessible, but maybe not.
1 (25m 38s): Here's the thing. I'm not sure how much work was really popular there for a minute. When paleo came out, like I have friends with doing a raw milk, it's got a lot of coat sugar. It's still, it's still, and it is meant for baby cows. Let's just be honest. It's not to say you can have it, but if someone's drinking a whole thing of raw milk every day, well, again, that's just not a proper diet for humans. Again. It's not to say that you can't enjoy that, but to have it as a regular staple, I don't know. But again, if it works for someone and they're doing well, Hey, but it's just, yeah. That's not something that I would suggest. Yeah. Yeah. And we also wouldn't ancestrally have access to that all the time. We wouldn't have run into that.
0 (26m 19s): And then what are you along with diet? What are the things do you, do? You talked about ancestral living. Are you like, what are your workouts? Like? I think we talked about a little bit last time or you, can you swim? I didn't know that you were a swimmer.
1 (26m 34s): I hike a lot. So I'm in the woods I live in the middle of the mountain is in the middle of a woods and kind of in the, like, not in the middle of nowhere, but a little bit in terms of Los Angeles. And I love it. So I'm outside, I'm in nature all the time. When I go to bed, I hear the sounds of chest, just nature. I prioritize sleep. This is really, really key. I get eight to nine hours of sleep every night. I do my best. It's very rare when I don't, but I also prioritize it. I do stick to kind of a schedule and yeah. So I swim, I do lift weights since the pandemic. I haven't gone to the gym, but I have like adjustable dumbbells. And I do compounding weights exercises where you're, it's more of a cardio activity, ish, a little bit sweatier.
1 (27m 17s): That's just my personal jam. I like the compounded movements versus just a stagnant, you know, not that I don't just do bicep crawl sometimes, but I do like that kind of working out and frankly it's like fitness, blender on YouTube or whatever. Just watch a video and just sit there with headphones and just do it. So yeah, I'll take like a walk down the roads here through the mountains. And then I might do little jockeys back. Like I might do a little sprint session for a minute and I might do like a little joggers for, you know, but for the most part, I hate running. I hate it. I can't stand it. And so even doing that is a little bit tough for me, but I do it because it feels good. And you know, it's just a few and I'm not like going on a long distance run.
1 (27m 58s): You won't ever see me running a marathon and you won't ever see me going on. Like, oh, we'll go for a run. And people be like, what's wrong with her? Call the police because
0 (28m 5s): The only time you're going for a run, if you're running from a beer that's close to your house,
1 (28m 9s): I would, I would definitely, I would. Oh yeah. I only run less than getting chased.
0 (28m 15s): Well, I was just going to say, I'm not a runner either. And a chronic cardio is not even that good for you. Right. I actually hit, yeah, you actually can hold onto fat. And it raises cortisol. You know, Brad Kearns, your buddy and my, my, my podcast buddy, I listened to his podcasts a lot and he always is talking about these micro workouts. And so actually one of the things I did get, and I added it to my,
1 (28m 41s): I listened to that. Guy's a beast and he's he's so he's so great. He's so fit for his age. And he's is he knows everything now
0 (28m 50s): And he's a high jumper. And so I was just going to say, I got a rogue echo bike. So if you don't like the run and you want to do these, these sort of interval quick sprints, which are so good for fat burning and just to get you in the right state. And I do like literally 15 seconds on it. So it's a called a rogue echo bike. It's those, it's the ones that you'll see in the CrossFit games. Again, I'm not a CrossFitter, but these are, this is what I'll do sometimes in between lifts is I'll just do 15 seconds on and then I'll have a minute, 15 off give or take and try to recover almost back to normal state. So I can do it again
1 (29m 30s): Versus others.
0 (29m 32s): It's just heavy duty. Like you go 10 seconds to 15 seconds on this thing. It's not like a normal bike. It's got to be, you know, it's the one with the big fan in the front.
1 (29m 41s): I'm looking at him. Damn, those are
0 (29m 42s): Yeah, yeah, yeah, yeah. You're like, okay, I've done that four times. It's so great. You're like, oh, that took, you know, with, with, with rest, it's like six minutes and you're like, oh, I'm done. I mean, that's the way to become efficient.
1 (29m 56s): Like I, sprinting is the jam. If you, if you can do it right. So you will get more out of a 10 minute sprint session. What do I mean that, I mean, I'd be like run for 30 seconds all out sprint
0 (30m 9s): Don't even need 30 seconds,
1 (30m 12s): 15, 20 seconds. Stop walk for a minute and a half until ever your breathing's back to normal. Do it again. A bunch of those doesn't take long, you get more fat burning, more results out of that 10, 15 minutes than you do out of an hour of running or on the elliptical. I'm telling you, it sounds crazy, but it's really true. You just have to experience it. And that's like I said, that's why I kind of force it on those little walks because I, I know the benefits of it.
0 (30m 39s): Yeah. Yeah. That's why I'm not a bike rider. And I was like, you know what? I, I, you know, I wanted something that I could do quick and hard and be done and who doesn't want to be done in six minutes.
1 (30m 49s): I want to be done in zero minutes. Who wants to work out? I mean, that's the thing. We all feel good when we do a look, I love hiking. I love walking, taking a walk through the woods for my friends. But the truth is, is that I wake up many days fighting all of it. Like I don't wanna, I don't. Yeah. I'm on motivated a lot of the times too, because I just don't feel like it. And not because I'm exhausted. If I were really exhausted or got low sleep, I wouldn't push it, but I do it push it. It's a commitment. I go and do it. I always feel better. It's great. And then there's times when I'm excited to do it, but there are a lot of days, especially when it gets colder and you're like, eh, it's winter. Yeah, I get it. It's just, you have to use your micro commitments. You have to force yourself to do it. And I'm always happy when I'm done.
1 (31m 29s): And then I'm done and it's like 30 minutes. And you're like, really? Was I going to just like, not do that for 30 minutes? It goes by so fast.
0 (31m 39s): Right. It becomes just a blip in the day. And you know, you make these cute excuses, but once you do it, you're like, oh, okay. Like, you know,
1 (31m 47s): Yeah, you just got to do it. It's almost like when you have any vegetables for awhile or salads and stuff. And you're like, I don't know. I'm just going to do it. You just need to force like one sound. And then you're like, you know what? Fellows are great. Really enjoyed that. And you just need to get back into that. It's like, it's just like anything. It's like, oh, I've worked out for a while. This sucks. And I just, just get in there and force it. And then you'd be like, okay,
0 (32m 4s): Okay. You need to get a dog. You go on all these walks. Do you have a dog?
1 (32m 9s): I totally need to get a dog. Instead I ended up, like, I ended up house sitting, you know, like Mark's dogs, dogs. And I was like stealing people's dogs. I do. I really wish I did have a dog.
0 (32m 21s): You know what it's like, I think getting a dog and it's not for everybody. I have two dogs and they're nice and quiet right now, which is good. It is like, I, if I wasn't into health and working out and stuff, it literally forces you unless you're a bad owner, unless you're a bad owner and you put them in the backyard
1 (32m 39s): Right now, mocks and
0 (32m 41s): Backs. Yeah. Right. I mean, I'm on three to four walks with them. It's the first thing I do right in the morning. Even if it's cold out, there's just no excuses because actually one of my dogs will only go to the bathroom. Number two, if he's on a walk, I can't just put them in the back or, you know, he might go in the house. So that really forces me to get up. But anyways,
1 (32m 60s): It's a great motivator for people to get out there and to make sure that cause you know, at least twice a day, right. You're taking them on, you know, you may let them in the yard or something for a quick pee, but at least twice a day, you're gonna take on a walk and yeah. And I love that. And I love that when I do house the dogs. Cause I'm just out more walking more in general now.
0 (33m 17s): Yeah. So quick. Yeah. It, and also getting out and vitamin D getting the sun. I mean, those are important things obviously. And you mentioned your sleep. I'm curious that, you know, eight to nine hours. I think a lot of people obviously, like we talk about sleep a lot, but what type of things do you do to get such great sleep?
1 (33m 35s): I just love sleep. So I, I love it. You know, I've always been a pretty good sleeper. I haven't really had a lot of issues,
0 (33m 45s): Which is, which is you're in the minority. You know, I always talk about creating like this sleep sanctuary where it's dark and cold. Yeah.
1 (33m 53s): So I do, I have dark, I have these, I coverings, but they are, they have their, their bubbles so that, you know, you're when you're blinking, it's not hitting anything. Right. So I always have several pairs of those around so that I can like wash them. And you know, you don't cause you don't wanna like get acne from like gross stuff on your face. And then I also at night, honestly, Amazon, I dunno, 23 bucks. There's like a, you can get a set of electric candles with a remote. And so I have my whole place with electric candles. It saves you so much money with burning wax for, and then also in the, in the, in the summer here, when it's really hot, then you like don't want heat, you know, from candles.
1 (34m 36s): So electric candles are great and you just like turn on the remote. So I do that. And then also on YouTube, there's a lot of great ASM AR so I have a list on YouTube, not publicly, but in my like personal list that has like a scene at night, over a campfire on the ocean with the moon. And it's just kind of running on a loop, right. For eight hours has crackling fire sounds. I do this every morning and every night guys, every morning and every night, even if it's for five minutes, sometimes it's 10 minutes. So
0 (35m 4s): It was like a meadow. It was almost like a meditative like, or like
1 (35m 8s): I love doing the backdrop. You feel like you're, it's cozy, there's a fire. And you know, there's also ones during the day that I'll play with just like waves on a tropical beach in Hawaii somewhere. But there are so many of those that if you can't get out into nature or you want to calm and have a chill environment, you know what I mean? There's or you could just Google anything like on YouTube, like, you know, islands, 4k drone, and there'll be four hours of beautiful, gorgeous footage of, you know, so those are the kinds of things that I think really set the mind in a kind of chill and then its nature. And that is so healing. So again, if you're in a concrete jungle and it's go, go, go for you, then you need to be attentive to these types of things.
1 (35m 48s): So, and ma and you know, what I have found is that my friends who have problems with sleeping, the problem is, is that once you stay up past 11, you've crossed a threshold where that cortisol can just like pipe up again, you know, second wind, you get a second wind. And so, so my friends have noticed we've had issues with sleeping. Like if they set the, like, if they're attentive to the time and they go, okay, start to think about getting to bed by 11, then they do sleep through the night. But the truth is almost everyone that I have trouble that I know who has trouble sleeping. Can I fucking do anything about it? They're not actually really trying. They're not making the efforts.
1 (36m 29s): You can't expect a miracle with sleep without cause then you ask them to go, what are you doing? Oh, no, I got off the track of that. Well, okay. I mean like here's Yuri, just go back to that. Like there's, there's no reason now there are some people that really do struggle. You know, there's five HTP is like a good intervention, you know, there's lots of other things, right? There's a nighttime adrenal support formulas for sleep and know, but again, sometimes, you know, someone would, one would take one of those and it would work for them. And another person would go, oh, I felt groggy the next morning. There's melatonin it. Now I can't take five milligrams of melatonin or I will feel like hung over the next day. And I'm five, two.
1 (37m 9s): Now, most doctors would suggest like five milligrams of melatonin. So I, I, I wouldn't, I would, I mean, I guess if you have serious problems, but you'll find your dosage. And that's what I've noticed with people who have experimented in melatonin works. They'll, they'll start with five. That was too much. They'll go down to one and then somewhere they'll go. So, you know, maybe just start off with one milligram of melatonin from like life extension or something really cheap brand and, and try that every night for a few nights. And I work, okay. Maybe try two of them. And you know, so there's lots of interventions. You can see a functional medicine doctor, but sleep is really, really important for your brain, your life, everything else. Yeah. I also use the Uhler chili pad sleep system.
1 (37m 49s): So I have, I have a cooling, the cooling and heating element. Oddly enough, you don't really often use the heating element. You want to call it. So if you're also having trouble sleeping, you might want to look into something like that. So the chilly pad cooler you Cubans are best, you know, we're best sleeping between like 60 and 68 degrees. So that's something, again, like these are hacks that you can try to see if you'll get a better sleep. My friends who have bought the Uber as well, who had issues with the sleeping thing, which is love it claim it's amazing. They would either get too hot and mil night or this not any the other, that wasn't my thing. In fact, I didn't have any problems with sleeping.
1 (38m 30s): It was just offered to me. I took it and I didn't realize what a game changer it was going to be. I didn't even realize that I would want that temperature, that I would want that in my bed. But so that's been a game changer. That's helped a lot of people. So these are just some hacks getting red light, right. You know, juve, juve, light, or any of the red light therapies. Sometimes people say, you know, yeah. There's like so many different hacks for this exercise obviously helps earlier in the day, many, anything stimulating before bed watching caffeine after a certain period of time for sensitive to it. See, I'm not, I could probably drink a cup of coffee at like eight o'clock at night and still go to bed at nine 30. I mean, I wouldn't even just, I don't know what, but I, it, that doesn't affect me, but for other people, oh my gosh, they'll drink coffee at 2:00 PM.
1 (39m 13s): And they can't go to bed at night. So again, you know, you've got to find out what works for you, what doesn't, but you don't want, rely on the things like Benadryl, Xanax and all sorts of other things. Those are temporary or emergency. I don't have anything on me I'm, you know, on a trip. And all I have is some Benadryl. Okay. But you know, you can't rely on those things, like on a regular basis, they're gonna ruin your brain, ruin your health. So you have to prioritize it. I'm here to tell you though. I don't know when I don't get good sleep, I want to cry. I'm a wreck. My whole day is ruined. I don't know how people do it. I'm so sorry if you're out there and you're struggling, but please like do everything you can to get to this.
1 (39m 55s): Cause I'm telling you right now life it's like full sleeps. Oh, just glorious.
0 (40m 1s): Yeah. And I think having a consistent schedule right. Can really help going to bed at the same time, getting up at the same time. Although I will say it's getting darker later here in Chicago while you're in California. You don't, but like,
1 (40m 17s): Yeah.
0 (40m 18s): Yeah. And so dark and cold, which is fine. I mean, I think that, you know, during the winter we probably is ancestrally slept a little bit longer because you know, I got dark earlier and, and things like that, but yeah. I mean, all of these things can help really align your sleep. And like you mentioned, you know, I also think stop, stop eating at a certain time, you know, digestion. What, what type of schedule do you have regarding, you know, do you have any type of fasting in eating routine? And I know, you know, you're, you're close with mark Sisson and Brad, and they just came out with two meals a day. Is that something that you abide by or, or how do you go about with that?
1 (40m 56s): I am kind too as damn, a little bit. OMAD one meal a day. Let me explain that. Cause that's not completely legit. So first of all, I do what I'm about to say, because it feels right. And natural. I have friends that wake up and they're hungry in their breakfast people and they hate dinner. Okay. I hate breakfast. I love it. Breakfast foods, just a different time of day. So I've never really been into that. So I'm not really hungry in the morning. So I usually fast until I might have something like one, 2:00 PM. So here's what I'll do. I'll wake up, I'll have the black coffee, whatever. And I may actually have a little bit of honey in it, like just a little droppers, just a little something, but not really like a ton.
1 (41m 41s): And then I will, before I go swimming or if I were going to go do a workout or something, I would have a drink with like, I use paleo valley greens powder. And then I use like, you know, collagen powder. I might put some other stuff in there, like a couple of things, but for the most part, that's just it. And I will chug that just to kind of get something in, get some greens, get some, just get some nutrition, get some college and gone like a little nutrition. I might, I might also, sometimes I take that drink with energy business, barely in a business, like a little bit of food, but not really food. Kind of like, you know, it's like a modified, like getting some nutrition to myself. That's really great antioxidants, all sorts of other great things, but I'm not like eating food
0 (42m 23s): Cause I just like sitting down for a meal. Right.
1 (42m 26s): And so then I go work out and then I come back and then I'm really not hungry for a minute. And then I wait a couple hours. And so I'm usually eating my main meal, you know, sometimes around like three, four. It just depends. But, but, so for example, let's say this happened to me the other day. I had to meet someone somewhere in LA at like 2:00 PM for coffee. I didn't really want to eat food before, but I knew by the time I got home and it wouldn't be totally starving either. So what I did is I kind of medicinally dosed myself with like a couple pieces of Turkey, real light before I, you know, like maybe at one before I even met the person and it was more like, just get it in the body.
1 (43m 6s): Cause it's, I know how my day is going to go. I don't want to be out. I have to go to the grocery store, go in and work at food. So, you know, sometimes I do things like that or I'm doing it for a greater means for the day or in the scheme of things. And then like, I didn't maybe eat that until like eight o'clock last night or something like that. So that, that, that was like pretty late. But again, that, that just, that Turkey held me over for like hours, you know? And so it, it, so sometimes I just have a little something, but yeah. So I kind of pretty much one meal a day.
0 (43m 37s): Yeah. Yeah. And I think you bring up a good point in it's about planning really, right? It's about planning. When do you, when you want, you know, it doesn't have to be perfect and it's not gonna be the same everyday. Like I'm one to two meals a day as well. It depends. Sometimes I'll do two meals a day. Maybe if I got a hard workout or like for you, maybe it's a longer swim and you want to consume a little bit more. And there's other days where I end up really, it's almost like a recovery day. And then I might just go to one meal a day. What do you, what do you, what do you do around? Like what type of proteins do prioritize certain things with your meals? And are you pretty much low carb?
1 (44m 13s): Yes, but I don't, I mean, I prioritize protein, but it changed up. I go through periods of craving things in my crediting. Sometimes I just can't even deal with chicken. Sometimes I just like, I just don't want to eat chicken. And then I go through phases where I'm like all about chicken thighs. I mean take advice every day. And they are air fried chicken fries everyday. Sometimes I'm just on a salmon kick. Sometimes I'm on a beef ribs gig, you know, so, but I, I basically eat all animals, all things that had once had a parent pretty much. I love beef ribs. I love ground beef. I love steak. I love ribeye. I also do eat some liver occasionally.
0 (44m 51s): You know, what do you, do you make your, do you cook your liver? Or how, how do you prepare? Yeah. Liver and onions.
1 (45m 0s): Yeah, that's a classic one. Hi. I think chicken livers are tastier than beef livers, but again, the satiation point of the such a, you can eat like a two ounces of liver and that should hold you over for like 10 hours in the morning. It is such a super food. So powerful. Yeah, though. It's a little nasty, but it's like such a gosh, it's such a like nutrient dense situation. So I don't eat all nose to tail. Like I'm not eating brains and things like that all the time. I love bone marrow. Then again, there are times when, like I felt like the pandemic, I went through a phase where I like really over ate fatty meats. Like just maybe too much, just way too much. So I just go through phases.
1 (45m 41s): But for the most part, I always have lean protein around like all of, you know, Turkey, breast licensings that are just quick and easy to grab in cases I don't have to cook something. And then I always have in my freezer, you know, like frozen rep, ground beef or frozen chicken, I always have something ready in case of, to basically they're like maybe, you know, canned sardines or anchovies and things like that around just in case or B sticks. I like, you know, I love the paleo valley beef sticks or, or rep. And so those are things that are great to come around like snack or in between, or like, I just need a little something to hold me over, but it's like eight o'clock at night. I don't want to eat, but I just need a bite of something and I don't want to eat a bite of a carb, you know? So those are the things that I use to kind of have around.
0 (46m 20s): Right. And you've been doing this for awhile and I've been eating this way for a while as well. And I would imagine that both of us are like, what, what's it called? Like fat adapted. Right? So you can go long periods of time. And I think that's so key, like controlling your hunger. And when you get fed adapted and you just rely a lot on, on protein and fats for your, for your, you know, your meals and then do some fasting, it it's such a, it's like a liberating thing, right? I mean, I think if you're on this carb cycle, it, it, it, it just instigates more hunger.
1 (46m 51s): I was a food addict and that's again like the, the one success story we always have immersed daily apple or did you know it's his book, but his success stories every Friday, whether people lost a hundred pounds or a cure, their skin disease, the thoroughfare is always, oh my God. But the best thing is, is I'm not asleep to food anymore. I was a total sugar food addict, even when I was seriously fit super food addict because I was a carbohydrate dependent sugar burner. And I had no idea. I was just on the wrong paradigm and I suffered gosh, 13 years ago, something like that. I was still a sugar burner when I met no 10 years ago when I met mark, I was still a sugar burner, but not as bad as I had been prior to that, but I still was on this train.
1 (47m 34s): And didn't understand, even though I'd read all the books, did all the things. I was like, what zone this? I don't know. And so w the biggest hell that I ever experienced in life other than like, hypothyroidism was probably this food addiction, this looking at the frigerator over two hours, this driving around a grocery store, making bargains with yourself about, oh, if I get the, if I get the parking space out front, then I can buy the donuts, like horrible deals being made with the devil in your head, again, like having a meal and then gauging and wondering how much more you could eat possibly later. Again, like literally my mind was so focused on food all the fucking time. I, it was such a horrible place to be. It was so horrible that the number one reason I tell everyone to get fat-adapted and go live a paleo lifestyle is for that purpose, if anything, and that's why I say it wouldn't even matter.
1 (48m 22s): If you lost weight, you probably will. But even if you overdid the calories and just ate off of her primal food list and got fat adapted to some degree, because look, you've been get fat. If you're over eating fat and protein and calories and not burning them, but at least you're eating better food quality choices in terms of macros. So I listen it's, I don't want anyone to go through that. I literally, at one point thought I'd have to go to odor Overeaters anonymous. I thought I had a problem that was inherently me. I thought, oh, I guess is the way this is the way you must have to become fit because it worked and I'm suffering. Is everyone else suffering? And they're just not saying it because they don't seem like it, but are they, you know, again, you don't have to. And I think that is the biggest revelation.
1 (49m 3s): When you get into this movement, understand what paleo primal living a lifestyle diet and lifestyle paradigm can do for you. I don't think about food anymore. My guy, like this is just such a, it is like such a freedom. And if that is the only thing I got from it, then that would have been a miracle anyway. So it really is something that if you're struggling with food, addiction, sugar, addictions, things like that, there's only, there's only one way out. That's only one way out
0 (49m 31s): And did something in your life click where you're like, I got to change this. Or, you know, like what, what made you make the change and, and stick with it?
1 (49m 42s): So I had two bouts of hypothyroidism in a decade. The first one, I solved myself, a dose myself with thyroid hormones, whatever. And I actually had like lost the weight. And then I got a second bout of hypothyroidism called reverse T3. And I gained a bunch of weight. Again. I fixed it with thyroid hormones, but I couldn't lose the weight. And I was doing hot yoga five days a week. And I was doing all the things to be like, I've got to burn this fat, I've got to torch it. And right around that time, I started working for Marxism. And that's when I was like, you know, they don't look like they struggle and they're working out all the time and like struggling with food.
1 (50m 22s): Maybe I should read his book more conformed should probably read his book. So I read his and, but it really wasn't the book. It was a seminar. He did a two hour seminar about the primal blueprint and him describing it, clicked with every, every brain. It clicked everywhere. And so I, I tried it and I did all the things wrong. I've done all the things wrong. I've eaten too many, too much fat. I mean too many nuts. I've, you know, I've, I've done that whole thing. That's okay. But what I noticed was a, so when I started it, I was about, maybe I was about a week and a half in to the 21 day 30 day thing of doing this.
1 (51m 2s): And I actually hadn't eaten anything that morning. And it literally was five o'clock at night and I was in Hollywood and I think we were going to like Jimmy Kimmel live, or I don't know, we were going to one of the shows and I looked at my watch and I was like, oh my God, it's five o'clock. And I haven't even thought about food. Like that's the day, that's the best day of when you realize that every day of your life for decades, you can think about food obsessive, but, and then one day you realize, oh my God, I haven't even, I haven't thought about, I didn't even think about, and it's like the best moment. And I thought in that moment, well, I haven't eaten all day. So I have a clock, like I should probably eat. Right. Like, and then my second thought was, no, mark would probably say eat when you're hungry.
1 (51m 47s): Right. And so that night actually I waited, I got back pretty late, but I was so elated because it just came upon me like the whole day had gone by. And I didn't even realize that I hadn't eaten and that had not happened for ever. And that's when, you know, now it can happen quicker for people in that 21 days or longer. But I, but I did, but I did some things wrong, I think in the first week or so, you know, so I had to adjust for that. So yeah. So that's, that's really what brought me into it. And then of course I worked for mark. I was the fifth person certified as a primal health coach and was on that program and helps sort of, you know, design some of those questions. I mean, it's evolved from, from what it was, but back then, and just got really into it. And then I also saw, I was able to reduce my thyroid medication by more than half.
1 (52m 33s): And so, yeah. And so what I was doing wrong was as I was doing chronic cardio and I was still on this carbohydrate dependency train and I was overeating, like I was probably just overeating, even healthy foods. And I was not even like, I wasn't a shitty food eater. I still knew what good food was. I didn't come from totally not knowing zero, but I still thought grains, no, I'll never give up grains. Like, you know, I just, so is in the somewhat standard American situation.
0 (52m 59s): Yeah. Yeah. And like you said, it know for you, maybe it took a few weeks, so some people may be
1 (53m 5s): Three days. Sometimes it's three days and people are like, I feel it.
0 (53m 8s): And sometimes it might take people more, probably just depends on their background. How long did he go?
1 (53m 13s): Yeah. But it's, it's about it, but it is about, it is about 21 days, about three weeks. When, if you're doing everything right, you will start to suddenly go, you wake up and you're like, I'm hungry you and you go, oh my God, I haven't thought about food. I didn't even digest even 90 thinking about it. Those are the, oh, that's freedom. I I'm free because I feel like the digital was food, but it was the mental addiction to, it was the constant focus and thinking and wanting and everything about it and obsessing about it. It's a horrible, horrible place for me. I mean, honestly, it's the worst. I, I would never go back to that. Yeah.
0 (53m 50s): Yeah. And what do you think, like on a daily basis now, what do you think if someone wanted to get out of that, what would be a first few steps you tell them to do to get out of that food addiction?
1 (54m 5s): You know, it will you, the thing is that you have to bite the bullet at some point and make the decision that you're going to do like a 21 day probably
0 (54m 16s): Jumpstart.
1 (54m 17s): But this is what I say when it comes to being a sugar addict and you're addicted to sugar, particularly if you've got to get rid of candida because you likely have candy. And if you're a sugar addict anyway, but let's say you're a sugar addict. I, I'm not a huge fan of cold Turkey. Okay. If you could be cold Turkey person and do it and just, just quit Greg. But what I do suggest to people who are sugar addicts is start to think about thinking about it, start to think about an end date, but before you do so don't be like, oh, this Monday, just be like, I'm going to get myself on. But, but over that time, instead of the shitty Danish cookies or whatever, crap you're eating for sugar, instead, you're going to change that to like fruit and real whipped cream or real whipped coconut milk cream, or, you know what I mean, like healthier options that still feel.
1 (55m 3s): And by the way, when you get to the point of being primal and fat adapted, and you're really there, blueberries are almost very like extra sweet, but when your sugar addict, blueberries are nowhere sweet enough at all, and it's not enough to satiate you. So like fruit with cream, another thing I do sometimes as a treat, I'll get frozen mango chunks. When you take them out of the freezer, it doesn't take long. You don't have to let them thought very much. You can still kind of chew them and I'll take them and I'll dip it into a little bit of like maybe coconut flavored yogurt. You know, that might be a time. I do a little dairy, like just cause it's like, and that is like a tropical delicious tree. It takes a while to eat the mango. You re it feels decadent, you know, blueberries with some lime on them and small avocado.
1 (55m 47s): Like there's so many ways to do it. You can make looses with avocado and cocoa and sprinkle Coke. There's other ways to have dessert without being an asshole. And so that's when I was able to just do those things and do those for a while and then wean off or then culture get, but don't just go for me and Twinkies and cakes and stuff like that to going, I'm going to quit. It's going to be a mind freak out. It's going to be a whole thing, eat a cup. You know, I'd rather someone overeat fruit and whipped cream for like a week then to just cold Turkey and fail. So that can really help. And it helps adjust your taste buds. And it kind of then is like a mental planning. And then by this date, then I'm really going to get rid of it. Now you could just keep eating fruit and whipped cream every night and probably never have an issue.
1 (56m 31s): But if you had candida that you had to really clean up, then that's the way I would do it. I'd be like, did you know that eating the desserts probably now. So what kind of protocol? And then at some point you cut yourself off and then you've got to do some other things like oregano oil and some probiotics and some other things that will kill the candida and get rid of it. So that's like a candy to thing, but in general, I just say, yeah like, Hey, there's so many other options, you know, there's raspberry chocolate. We can take a little raspberry if it's a chocolate with cream on it, you know, things that take a little bit longer to eat. There's so many things in nature that are delicious. And even, you know, even if it's just peanut butter and jelly on a spoon is better than eating a piece of crap
0 (57m 9s): Chocolate cake. Yeah. Yeah, no, I liked that approach. I think weaning yourself off. I always talk about with fasting. Like you don't have to go cold Turkey for the half of the day, you know, you can push back breakfast an hour and then, you know, that's how I got into fasting is I just kept pushing it back, you know, over a week span. And by the time I knew it, I was like, oh, it's noon.
1 (57m 30s): That's a great idea. Or also to like, okay, maybe you don't fully facet first, but maybe you have a cup of bone broth, you know, like, like something, but not really. Cause it's, cause it's going to feel a little bit emptier than the full egg breakfast they were eating, but then it still feels like something. So again, you know, there's ways, like you said, weaning up, waiting down, but if you could do a cold Turkey, great. That's awesome. Most people can't and it's a lot of suffering when they do so.
0 (57m 58s): Yeah, I hear ya. Well, this was, this is great. We could probably talk for another hour. I wanted to ask where's the best place for people to find you. I know you got your new podcast called the Al rush show and is it just Al russ.com?
1 (58m 15s): Ross.com is my main website. That's where you get everything about coaching or the free thyroid guide. I also want to let everyone know I have another under the free stuff tab. I have a free audio book completely free, and it has guided meditations and affirmations guided meditations. One is on healing. One is on abundance and money, and then the affirmations are for confidence and also money. So if you're struggling with any kind of health thing, you know, that's a great 20 minute guided by me, you know, meditation on healing and that's all free. And the El Rashada or L russia.com is the main show for the podcast website, but it's on, you know, Amazon, Spotify, everywhere else. And of course I am most active on Instagram underscore L Russ, but yeah, just go to L russ.com and everything should be pretty much there.
0 (59m 2s): Awesome. Oh, well this was a great hour and I appreciate all the knowledge. Yeah. Well, thanks so much for coming on.
1 (59m 11s): Thank you. Hey, a good luck in shy town, my homes winter's coming.
0 (59m 17s): Trust me. All right. Thank you. All
1 (59m 19s): Right. Have a great day.
0 (59m 24s): Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member has looking to get their body back to what it once was. Thanks again, and have a great day.