I've Changed My Mind on Fish Oil, Creatine and Fasting — Transcript

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1. 0:00This isn't a massive change order on
2. 0:02everything that I've taught you over the
3. 0:03last year or two, but this is a little
4. 0:05bit of a course correction. It's
5. 0:07literally my job to take the scientific
6. 0:09literature, put it into practice myself,
7. 0:10be a guinea pig, and then share it with
8. 0:12you in these videos. So, I don't want
9. 0:13you to come at me hard if there's
10. 0:14something that you've tried that you now
11. 0:16you're thinking, "Shoot, I have to
12. 0:17change." If it's working for you, keep
13. 0:18doing it. The first thing that I've
14. 0:20course-corrected, I used to be a big fan
15. 0:21of mega-dosing fish oil. I thought that
16. 0:24mega-dosing high DHA fish oil would be
17. 0:27really, really good for the brain. What
18. 0:29I've learned through trial and error,
19. 0:30but also from experts over the last
20. 0:32couple of years, is that fish oil is
21. 0:33really, really good. But, there is such
22. 0:35a thing as too much fish oil. What it
23. 0:36can do is it can actually make the cell
24. 0:39membranes so fluid that it actually is
25. 0:42less functional and becomes more
26. 0:44fragile. So, cell fluidity is good. It's
27. 0:46where the membrane of a cell is fluid
28. 0:48enough to receive a signal, and yeah,
29. 0:50it's what's what you want. But, you also
30. 0:52need a certain level of rigidity. So,
31. 0:54it's a balance between cellular fluidity
32. 0:56and rigidity. What we don't want is cell
33. 0:59fragility. So, what I've learned is that
34. 1:01maybe I need to focus a little bit more
35. 1:02on just traditional fish oil, standard
36. 1:05EPA DHA content. And a quick tip, if
37. 1:07you're shopping for fish oil, look for
38. 1:09something that is going to be a high
39. 1:11triglyceride source, not an ethyl ester
40. 1:13source, okay? So, look for that
41. 1:15triglyceride, it's going to say TG form.
42. 1:17And I would recommend maybe 2,000 mg per
43. 1:20day. I've also focused on getting more
44. 1:22good quality saturated fat from dairy
45. 1:24because I want some of those
46. 1:25medium-to-long chain fatty acids that
47. 1:28actually contribute to cell rigidity.
48. 1:30That that stiffness that I want to a
49. 1:32certain degree. So, sounds like a small
50. 1:33thing, but I was actually finding I was
51. 1:35feeling fatigue and I wasn't feeling
52. 1:36right. Things were just my brain was
53. 1:38almost a little like too, I don't know
54. 1:40how to describe it. It was like uh
55. 1:42floaty would be a good way to put it.
56. 1:43The next thing that I changed that has
57. 1:45really been a game-changer is I'm not
58. 1:47doing these super low doses of creatine
59. 1:49anymore. And for people that are just
60. 1:51looking for a mild nootropic effect, I
61. 1:52still think that low-dose creatine has a
62. 1:55huge place. But, I'm telling you
63. 1:57firsthand, the magic starts after 10 or
64. 2:0015 g. It really does. If you were after
65. 2:02fat loss, if you were after performance,
66. 2:04if you were after muscle, strength, I'm
67. 2:06telling you, and the evidence is strong
68. 2:07that we can go up to 30, 40 g safely.
69. 2:10Not suggesting you go there. 15 g, like
70. 2:12a completely different ballgame in terms
71. 2:15of like my strength, but also just my
72. 2:17ability to sort of have energy
73. 2:18throughout the day. The microdosing
74. 2:20creatine thing worked, but holy cow, I
75. 2:22was afraid to up the dose because I
76. 2:24thought I was going to retain water. And
77. 2:25at first I did, but after about a month
78. 2:27everything subsided. So, you got to
79. 2:28stick to it and you got to commit. So,
80. 2:29that's a big thing I'm changing. I know
81. 2:31I've said, "Hey, low doses are okay and
82. 2:32they work." I'm telling you, I I think
83. 2:34the bigger doses really pack a punch.
84. 2:36The third thing that I really am
85. 2:37changing now is I am no longer just
86. 2:40doing one-off fasts, where I would just
87. 2:42be like, "I'm going to randomly do 18
88. 2:44hours." This might upset people cuz at
89. 2:45first it it sounds like I'm really
90. 2:46changing the game. But what we're
91. 2:47starting to see now is that this thing
92. 2:49called burst fasting, which I've talked
93. 2:50about in other videos, works really
94. 2:51well. Where you go like three or four
95. 2:53days in a row of like an 18-hour fast.
96. 2:56So, 18-hour fast on Tuesday, on
97. 2:58Wednesday, and Thursday. So, you're not
98. 2:59fasting four days straight through.
99. 3:00You're just doing three or four straight
100. 3:01days followed by like four or five days
101. 3:04off. So, before I would do like two or
102. 3:06three days like kind of randomly, like
103. 3:07one day fast, one day off, maybe another
104. 3:10day off, one day fast. What I was
105. 3:11finding is that was almost so volatile
106. 3:13on the body, it was causing the shock
107. 3:15that we wanted. Like we were after that
108. 3:17shock effect, but it was causing such a
109. 3:18shock effect, I don't think my body was
110. 3:19able to find homeostasis until I
111. 3:21stopped. What I found is that actually
112. 3:23going three or four days in a row and
113. 3:25then taking four or five days off from
114. 3:27fasting allowed my body to have these
115. 3:29more like mild roller coasters, where it
116. 3:30could get into a groove. Not to mention
117. 3:32the fat loss effects have been really
118. 3:33powerful. It's like I can have these
119. 3:34miniature bulks and cuts within a month.
120. 3:36I notice, yeah, when I go four or five
121. 3:38days of not fasting, I might be a little
122. 3:41softer at the end of that five days, but
123. 3:42then it quickly burns right off after
124. 3:44three days in a row of fasting. So,
125. 3:46highly effective. Hey, if you're
126. 3:47changing your diet at all, this is
127. 3:49something that could really make it work
128. 3:51potentially faster. It is called the
129. 3:53DSO-1 Synbiotic. So, Seed is a prebiotic
130. 3:56and a probiotic combined. Now, when
131. 3:58you're changing your diet, your gut
132. 4:00biome remodels and you need to support
133. 4:02that. Like I've said, the faster that
134. 4:03you can help your gut biome remodel, the
135. 4:06faster you're going to see impacts from
136. 4:07your diet. So, for me, when I first
137. 4:09started using Seed, I noticed it in less
138. 4:12than a week. I literally noticed that my
139. 4:14stomach felt flatter, I had less
140. 4:16bloating, but I felt like I was
141. 4:17utilizing nutrients better. And that may
142. 4:19have been a little bit of like placebo
143. 4:20effect, who knows, but I felt like I was
144. 4:22getting more out of my food. And my
145. 4:24appetite actually changed, which is not
146. 4:26uncommon when the gut microbiome shifts.
147. 4:28This is a game-changer. It's the only
148. 4:29probiotic I've ever recommended on this
149. 4:31channel that I've continued to recommend
150. 4:33for about 5 years. So, most of the time
151. 4:35I say forget it, but when it's one
152. 4:36that's actually backed by legit science,
153. 4:38I say try it. Again, that DS-01
154. 4:40synbiotic from Seed. So, it's in the top
155. 4:42line of the description underneath this
156. 4:44video. Another mistake that I kind of
157. 4:45made that I've course-corrected on quite
158. 4:47a bit. I went through a phase there for
159. 4:49about 6 months where I was having
160. 4:50essential amino acids during my
161. 4:51workouts. And I understand the whole
162. 4:53premise, right? The leucine might help
163. 4:55muscle preservation, prevent me from
164. 4:56breaking down muscle. One thing that I
165. 4:58want you to be aware of that can happen
166. 4:59with this is leucine still spikes
167. 5:01insulin. And I noticed that it was
168. 5:03harder for me to drop fat during that
169. 5:04period without any noticeable
170. 5:07preservation of muscle. I actually think
171. 5:09that sometimes if you enable and baby
172. 5:11the body, it actually becomes more
173. 5:13fragile. And by adding EAAs during my
174. 5:15workout, it's such an unnatural
175. 5:16stimulus. I think my body was like, "Oh,
176. 5:18no worries. When this guy works out,
177. 5:20he's providing a protein source, so we
178. 5:22don't have to like do any preservation
179. 5:24mechanisms." Whereas realistically, if I
180. 5:26wasn't having the leucine or the
181. 5:27essential amino acids, my body would
182. 5:29probably say, "Uh-oh, there's no fuel.
183. 5:32We need to do what we can to preserve
184. 5:33muscle." And it would upregulate systems
185. 5:35and processes there. Instead, I was
186. 5:36enabling it to feel like it was okay.
187. 5:39And I noticed when I came off of the
188. 5:40EAAs that like it was easier for me to
189. 5:42lose muscle. And maybe I'm getting
190. 5:44inside my head and overthinking it. So,
191. 5:45I use the EAAs if I'm doing
192. 5:47long-duration stuff, like going out for
193. 5:49a long ruck or mountaineering or
194. 5:50something where I'm out for hours or
195. 5:52even days, but I'm not going to do it
196. 5:53just for my morning workout anymore.
197. 5:54Another thing that I made a mistake of
198. 5:56is I got so far on the green tea horse,
199. 5:59which I love my green tea. I still have
200. 6:01it pretty much every day, but I wasn't
201. 6:02rotating through coffee anymore. And tea
202. 6:05and coffee both obviously have caffeine,
203. 6:07but they both have different benefits.
204. 6:08They both have different antioxidant
205. 6:09profiles. Like coffee has chlorogenic
206. 6:11acid, green tea is going to have more
207. 6:13theanine and EGCG. So, you've got these
208. 6:15things, but they're different. And I
209. 6:17noticed that just like any antioxidant,
210. 6:18when you take it over and over again,
211. 6:19you adjust to it. So, now I'm like, why
212. 6:21don't I just switch back and forth? So,
213. 6:22I'll go like 2 days of green tea, 2 days
214. 6:24of coffee, 2 days of green tea, 2 days
215. 6:26of coffee. And I'm finding, "Wow, I
216. 6:27actually maintain the energy a lot
217. 6:30better." Because after 2 days, green tea
218. 6:32gives me a whole different mental lift.
219. 6:34And then 2-day break from coffee, when I
220. 6:35have the coffee again, I'm like, "Whoa,
221. 6:36I'm ready to go." So, it makes a big
222. 6:38difference. Number six, I wasn't doing
223. 6:40enough red light. I realized that red
224. 6:42light is something that was a huge, huge
225. 6:45mainstay for me during my keto days. And
226. 6:47then it kind of like just became
227. 6:48something that I would do inadvertently
228. 6:50like every now and then. But then I like
229. 6:51stopped and I looked back at the
230. 6:52research and I'm like, "Holy cow, over
231. 6:53the last 2 years, the 660 to 700
232. 6:56nanometer wavelength research and near
233. 6:58infrared research is wild and it's just
234. 7:00growing." And I'm noticing all the
235. 7:02sports See, the red light is huge. So, I
236. 7:04kind of got back into that over the last
237. 7:06like 3 months. I've really doing it
238. 7:07every day, like meditating or just
239. 7:09getting some stillness in front of the
240. 7:10red light. Sleep is improved, less aches
241. 7:12and pains. I feel like my metabolism is
242. 7:14working better. I'm oxidizing carbs
243. 7:16better, oxidizing fats better.
244. 7:18Everything's just flowing better. So,
245. 7:19that's a mistake that I made as I kind
246. 7:20of got away from it thinking, "Maybe I'm
247. 7:22just drinking the Kool-Aid too much."
248. 7:23No, no, no. The Kool-Aid is real. Number
249. 7:25seven, this is kind of a funny one. It's
250. 7:26kind of a if you know, you know sort of
251. 7:28thing. One thing that I'm stopping is
252. 7:29the illusion of control quite so much.
253. 7:31Sounds like a woo-woo thing, but it
254. 7:33doesn't matter where you stand. There's
255. 7:35so many things in our life that are not
256. 7:36in our control. So, yeah, you might be
257. 7:37skipping over this being like, "This
258. 7:38isn't the nutrition channel that I
259. 7:40subscribed to." Just hear me out for
260. 7:42just a second. By far, the biggest
261. 7:43change that I made in my life was
262. 7:45actually getting some help and actually
263. 7:47being able to work through some of the
264. 7:48things that I've had in my childhood and
265. 7:50things like that. And I did so with the
266. 7:51assistance of ketamine and some other
267. 7:53things. But it also helped me realize
268. 7:55that through that period, there's so
269. 7:57much that's out of our control that we
270. 7:59just have this illusion of control. And
271. 8:01when I talk about that, I talk about
272. 8:02things from a performance standpoint.
273. 8:03So, my advice in here and hey, I'm
274. 8:05giving advice because are we even real?
275. 8:07No, I'm not going to get that weird.
276. 8:08Don't worry. If you can just kind of
277. 8:10surrender and let some of that stuff go,
278. 8:12all of a sudden everything just kind of
279. 8:13improve cuz you're in sort of a way just
280. 8:15letting go, as cliche as it sounds. Like
281. 8:18letting go allows you to get out of the
282. 8:20weeds of your thoughts and be able to
283. 8:21push a little bit harder, have a little
284. 8:23more dedication, a little more
285. 8:24discipline cuz you're not doing it to
286. 8:25necessarily better yourself. You're
287. 8:27doing it cuz you're doing it in the
288. 8:28moment. This next one is kind of
289. 8:29interesting cuz those that are
290. 8:30interested in peptides should probably
291. 8:31be aware of this. What I've noticed is
292. 8:33that when using the Ipamorelin growth
293. 8:35hormone releasing peptide and
294. 8:36Tesamorelin, I've noticed that my
295. 8:38glucose gets pretty high and that is a
296. 8:40common side effect of those. And I don't
297. 8:43want to say that I'm not going to use
298. 8:44those, but I'm going to be more aware of
299. 8:45it. So if I'm going to use something
300. 8:47like Ipamorelin or these growth hormone
301. 8:49releasing peptides that are very common
302. 8:50and you can talk to your doctor about, I
303. 8:51am going to control my glucose intake
304. 8:53even more. I might even go full-blown
305. 8:55keto when I use them because I've
306. 8:56noticed that my HBA1C would increase
307. 8:58after about a month. So it was having a
308. 9:00pretty significant increase on my
309. 9:01glucose, which again, that's something
310. 9:03that can happen because it binds to a
311. 9:04ghrelin receptor and it don't need to
312. 9:06get into the weeds there, but if you're
313. 9:07a peptide person, just be aware of that.
314. 9:09The ninth thing that I'm definitely
315. 9:10changing is when I would travel and I
316. 9:12would go overseas, I wanted to tough guy
317. 9:14through it and not use melatonin. I
318. 9:15wanted to manipulate with light. I
319. 9:16wanted to manipulate even with
320. 9:18temperature, do everything to not use
321. 9:19melatonin. Then I realized that why is a
322. 9:22crutch sometimes considered bad?
323. 9:24Everything's a crutch at the end of the
324. 9:25day. And if I occasionally use melatonin
325. 9:27to help me with jet lag and then go off
326. 9:29of it, it's really not a big deal. So
327. 9:31I'm not going to tough guy through
328. 9:32situations where I need to demand some
329. 9:34sleep. I think the positive benefits of
330. 9:36getting a good night's sleep far
331. 9:38outweigh the negative aspect of
332. 9:39potential tolerance with melatonin if
333. 9:41I'm only using it for a few nights. So
334. 9:43for example, if the family is sick and I
335. 9:45don't want to catch it. Kids bring home
336. 9:46everything. I don't want to catch it and
337. 9:48I decide I need to sleep better. I will
338. 9:50sleep in another room and I will knock
339. 9:52myself out with a milligram or two
340. 9:53milligrams of melatonin. And because I
341. 9:55use it sparingly, it works well. So
342. 9:57don't tough guy yourself through things
343. 9:59that are going to have a negative impact
344. 10:01on you for possibly weeks, right? If I
345. 10:03came down with something that my kids
346. 10:04brought home, it could take me out for a
347. 10:05week from training. Could take me out
348. 10:06for two weeks from filming if I sound
349. 10:07all congested and stuff. That's money on
350. 10:09the table. That's people that I'm
351. 10:11helping. So, yeah, I mean I use the
352. 10:13crutch now and then. The next is I
353. 10:14didn't do enough low and slow training.
354. 10:17You see, earlier on, I was training for
355. 10:19that ruck that I did for in Normandy,
356. 10:21right? I did a
357. 10:2330-mi ruck in Normandy for D-Day. I did
358. 10:25a lot of low and slow leading up to
359. 10:26that. My body composition changed for
360. 10:28the better. My lifting changed for the
361. 10:30better. And then I started to sort of
362. 10:32think that maybe I was overdoing it.
363. 10:34After the ruck, I was like, "Okay, you
364. 10:36know, my back's hurting cuz I was
365. 10:37carrying a lot of ruck weight and stuff
366. 10:39like that." So, I shifted away from it.
367. 10:41I went back into more high intensity,
368. 10:43and I still went did my runs, but I
369. 10:44would push my runs at sort of almost as
370. 10:46max as I could. Not doing those low slow
371. 10:48runs that I really should be doing. You
372. 10:50know what suffered? Everything. I've
373. 10:51noticed my wind is not as good. My
374. 10:53ability to acclimate at altitude, I live
375. 10:55part-time in Tahoe, it's about 7,000 ft.
376. 10:57My ability to acclimate when I come up
377. 10:59and down from altitude to flying
378. 11:00somewhere else, it's not as good. But,
379. 11:02if I do that low and slow, especially in
380. 11:04combination with a little methylene blue
381. 11:05or something, the point is is this is
382. 11:07not to replace the high intensity work.
383. 11:09It is an adjunct to. And that's what
384. 11:11sucks is if you're going to commit to
385. 11:12doing some low and slow work, it's low
386. 11:14and slow work above and beyond what
387. 11:16you're already doing. You're not
388. 11:17replacing your hit cardio. And that's
389. 11:19the mistake I really made. I would
390. 11:20either do one or the other.
391. 11:20Unfortunately, if you want to improve in
392. 11:22that respect, low and slow needs to be
393. 11:24the base with periodic surges of high
394. 11:26intensity. Now, to couple that, the next
395. 11:28thing is I didn't do enough dedicated
396. 11:30lifting. Because I was either training
397. 11:31for a ruck or I was doing more metcons.
398. 11:33What would happen is inside my head, it
399. 11:35wasn't a good workout unless I was
400. 11:36spiking my heart rate. a good workout
401. 11:38unless I was balls to the wall sweating
402. 11:39my butt off, right? It wasn't a good
403. 11:41workout. It was insufficient. That was
404. 11:43really problematic for me mentally. It
405. 11:45ends up being problematic for me
406. 11:46physically. I ended up feeling like I
407. 11:48was losing strength. My squat weights
408. 11:49were going down. My deadlift weight was
409. 11:51not improving. My bench would go up a
410. 11:53little bit here and there, but I was not
411. 11:54improving. Then I said, "You know what?
412. 11:56I need to dedicate a couple days a week
413. 11:57to sheer lifting and not worry about the
414. 11:59cardio on those days. Do the cardio the
415. 12:01other days. That's fine. But, a couple
416. 12:03days of dedicated lifting." Who would
417. 12:04have thought that going back to those
418. 12:06basics would have worked so well. This
419. 12:08next one is more nutrition focused. I
420. 12:10had a a of dairy. So much dairy that I
421. 12:12got to the point where I wasn't worried
422. 12:13about quality of dairy. And then I
423. 12:15started sitting on the advisory board
424. 12:16for a couple of companies that were
425. 12:18trying to change American dairy to be a
426. 12:20little bit more like European dairy.
427. 12:21It's actually quite interesting. So I
428. 12:22sat on the scientific advisory board and
429. 12:24quite frankly I started drinking some of
430. 12:25my own Kool-Aid and by by swimming in
431. 12:27that literature and I'm like, "Whoa,
432. 12:28whoa, whoa. What have I been doing
433. 12:30wrong?" Like, you know, consuming a lot
434. 12:31of fairlife milk, things like that just
435. 12:32to get the milk and the dairy and the
436. 12:33protein and realizing that it was
437. 12:35actually impacting my brain. So I didn't
438. 12:36just cut back on that. I just shifted
439. 12:38the kind of dairy. So I would go
440. 12:39high-quality cheeses, high-quality aged
441. 12:41cheeses. I would go with A2 organic
442. 12:43milk. I would get local milk. Sometimes
443. 12:44I would even have the kind of milk that
444. 12:45we can't really even talk about now.
445. 12:47It's kind of wild. Bottom line is I
446. 12:48changed the quality and I really noticed
447. 12:50a difference with it. And now there's
448. 12:51brands that are popping up that are
449. 12:52using A2 and using good quality. One
450. 12:54might Pioneer Pastures which I've talked
451. 12:56about. So I want to focus more on the
452. 12:58good quality dairy. I do think that
453. 12:59protein and fat from dairy is hugely
454. 13:01beneficial. Okay? Also like the
455. 13:04saturated fats like the C15, the kinds
456. 13:06of protein, this conjugated linoleic
457. 13:08acid, the myristic acid. These are good
458. 13:09fats. I just want the good quality dairy
459. 13:11that doesn't have the low-quality casein
460. 13:13proteins like BCM-7. The 13th thing is I
461. 13:16fasted a lot when things were stressful
462. 13:18or on travel days because it was easier.
463. 13:20Makes more sense than to have to like
464. 13:22execute willpower to not eat something
465. 13:24on a travel day. But then I was finding
466. 13:25that's why I was getting run down all
467. 13:27the time. Why would I fast on the most
468. 13:29stressful days? Stress from a workout is
469. 13:31one thing, but I don't want to fast on a
470. 13:32day where I'm super stressed out. Travel
471. 13:34is one thing because, you know, if you
472. 13:35learn to supplement right with things
473. 13:38like GABA or things that kind of calm
474. 13:40you down, then you can be chill on a
475. 13:42flying day and fast just fine. And I
476. 13:43still fast on any flight. I will not eat
477. 13:45on an actual flight. Okay, so when I'm
478. 13:47in the air and cellular changes and the
479. 13:49EMF is high and all that, I just don't
480. 13:50think it makes sense to eat a bunch. So
481. 13:52I just don't eat on the plane, but I
482. 13:53will eat before I get on the plane and
483. 13:54sometimes after the plane. Okay, and
484. 13:56that makes things simple. But also
485. 13:57fasting on days when like feeling run
486. 13:59down, like that doesn't solve anything.
487. 14:00You might want to fuel your body for
488. 14:01that. So just be realistic. The last
489. 14:03thing, and this is a big one. I hope
490. 14:04that you've stuck with me through this.
491. 14:05You've seen me go back and forth on
492. 14:07carbs, lower carbs, higher carbs. Even
493. 14:10when I say higher carbs for me it's like
494. 14:11150 at the most. I started to drink a
495. 14:12little bit of Kool-Aid from my really
496. 14:14good friend Dr. Mike Israetel. I love
497. 14:15him. He's a good friend, but he was
498. 14:16explaining to me how, you know, cortisol
499. 14:18and carbs carbs can blunt the cortisol
500. 14:19and kind of help you recover and and
501. 14:21de-stress. They definitely de-stress you
502. 14:22and put you into the parasympathetic.
503. 14:24What I was finding was that I was doing
504. 14:25that, but it was actually negatively
505. 14:27impacting my blood glucose. For me, when
506. 14:29I'm stressed, that is not the time to
507. 14:30eat carbs. For some people, maybe that
508. 14:32works really well. Maybe people that are
509. 14:34not wired hot. I'm kind of wired hot.
510. 14:36So, if I get stressed out and I eat
511. 14:38carbs, my HbA1c goes up. But, I'm also a
512. 14:41former diabetic. So, I'm very sensitive
513. 14:43to that. If you don't know my story, I
514. 14:44was 300 lbs and I was type 2 before. You
515. 14:46don't fully fully fully fully reverse
516. 14:48that, right? So, like anytime that I'm
517. 14:50stressed and I eat carbs,
518. 14:52I spike. So, for me, I'm not going to
519. 14:53use carbs in that fashion. I'm going to
520. 14:55have carbs when I feel controlled.
521. 14:57That's the best thing for someone that
522. 14:59is a potential "carbaholic" and someone
523. 15:01that deals with insulin resistance. As
524. 15:03always, keep it locked here on my
525. 15:03channel. See you tomorrow.