Is the keto diet or intermittent fasting actually good for you?

– There's so many diets out there. – Yeah. – And there's so many plans,
there's so many approaches, so I wanted to know if
we could just dive in and talk about some of them. Let's talk about keto diets
because I did that as well, and I have to say I
think it worked actually, but I started feeling like
this can't be healthy.

I'm eating cheese, I'm eating
steak, I'm eating sausage, I'm eating eggs, I'm
eating all kinds of things. I'm not eating fruit which I love. I'm eating some vegetables, but not many. I'm not eating any whole grains. How can a keto diet be
good for you seriously? – Well, it's been studied for years. It was using kids for epilepsy,
and these kids stay on it for decades and decades and they do fine. It doesn't work for everybody, so I would say it's very individual. Now, there was a large study,
for example, of diabetics, and they put them on a ketogenic
diet, and within a year, 60% reversed the diabetes. – Yeah, how is that if
you're eating cheese and you're eating half and
half and stuff like that? – We do a whole foods ketogenic diet that doesn't necessarily
have to have all that dairy.

In fact, we do one dairy free. You could even be vegan keto. There are people who are doing vegan keto, but you can olive oil,
avocado, nuts and seeds. You can have much different
kinds of fats that are good for you instead of adding a lot of things that you may not want
to be eating otherwise. – And of course, some fat in
your diet is very satiating, and that's why it's good
to have some fat, correct? – Absolutely, it makes you
feel full, but if you eat the right fats, it actually
speeds up your metabolism. There was a study, a large
study, the kind of study that's very difficult to do
where you actually feed people the food, and then you
track every metabolic factor that happens.

David Ludwig did it at
Harvard, and he found that in patients who had 60% fat,
10% carbs versus 60% carbs and 10% fat, they had burned
400 calories more a day if they were in some resistant overweight than the group that
ate the high carb diet. So if you eat the high fat diet
eating the same exact number of calories, so let's say
they each had 2,000 calories a day the ones who ate the
high fat burned 400 calories more a day. That literally would solve
our entire obesity crisis. – So let's just talk about
intermittent fasting in general. What is it and does it work? – Yes and yes. The easiest way to do it is
to, you know, eat dinner at six and don't eat til 10
the next morning, right? Or eat dinner at seven and
don't eat til 11 and so forth. So just as long as you
have that overnight fast. – But wait, time out, I always heard that when you stopped eating, it
shut your metabolism down so you're always discouraged
to do that, and admit it, that's what we used to
hear all the time, right? – You know, three meals and three snacks.

– You need fuel to get
your metabolism going. That's not true? – Not exactly, it turns out
we were wrong about that, and what really turns on your metabolism is these periods of fasting. Now, historically we did it all the time. There were times of scarcity,
and I think that the science shows us that it increases bone mass, it increases muscle mass,
it decreases belly fat, increases cognitive function,
reduces inflammation, increases your stem cells, increases your antioxidant systems, it fixes your mitochondria,
repairs your DNA. I mean, it's a powerful set of
strategies that are available to all of us, and it's not that hard.

– So what happens physiologically
during that period when you're not eating? So let's say you're doing
an eight-hour eating plan. So you eat between noon and
eight at night, 11 and seven. – So think of it like this. Normally, if you're
just constantly filling up your garbage can with
waste and you don't take the garbage out, your
house is gonna be a mess, and when you have these
periods of restricted eating, when you're not eating is
when the garbage collector's coming and cleans up your cells and cleans up all the waste products. It reinvigorates your repair mechanisms so your body can repair and heal. – Between the hours when you're eating, say you eat between 11 and seven at night, does that mean you can
eat anything you want? Can I eat ice cream and eat garbage? I mean, that's the question, I mean– – So here's the truth, in
studies where people don't change what they're eating, they just
change when they're eating, it works which is crazy.

It helps with weight loss,
metabolism, and so forth, however, if you eat good
food, whole food, real food, it works far better. Now, if you're pregnant,
if you're anorexic, if you have some disease where
you actually need to eat, it's probably not a good
idea, but you can experiment with these biohacking techniques
of time-restricted eating, fasting a 24-hour period once
a week, doing a, you know, maybe five-day calorie restricted
period every three months.

It helps to reset your whole
system and increase longevity and activate all these healing systems..

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