Transcript
00:01
hey it's Patrick Sweeney I hope you're
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20 19's off to a great start and I'm
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sure you've got some really big
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challenges you're looking forward to
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this year I'm gonna do everything I can
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to help millions of people a lot of its
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focused around my fear is fuel book
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that's coming out this summer and
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helping people get over anxiety and fear
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and make decisions the best possible way
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but a lot of what I'm doing revolves to
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run your lifestyle live in the most peak
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performance you can enhancing the human
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experience at any age and extending our
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health span not necessarily our lifespan
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is who the hell wants to be a vegetable
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at 90 years old drooling in a wheelchair
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not me I want to be out skiing with my
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great-grandchildren so today let's look
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at one of the toughest challenges most
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people face and that's losing weight and
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a lot of people make a goal or set a
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resolution at the beginning a year to
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lose weight and it never works this
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episode I've got a really fast way to
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help you lose weight and keep it off and
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at the end of the episode I give my
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three best tips for staying in shape and
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helping increase your health span as
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well
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[Music]
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the holiday season is really crazy for
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me between Christmas and New Year's I
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eat a ton I drink a ton and I spend a
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lot of time not working out and
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socialize and it's super fun but one of
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the things that's important that I do is
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I run my diet through periodization or
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through cycles it's something you can do
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with your diet that makes it really easy
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to keep weight off and increase your
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performance cycling the diet is one of
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the keys to allowing some diversity in
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your diet to being able to keep a
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resolution of your health not feeling
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like you've come off the wagon or on the
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wagon and you're always doing this yo-yo
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back and forth so the easiest way to
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lose weight and to get back into shape
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is something called a ketogenic diet and
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that's using fat as fuel normally it
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takes about a month to get into ketosis
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by switching just your diet so
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eliminating all sugars eliminating any
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kind of gluten eliminating anything
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that's white basically rice potatoes
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pasta the fast way to get into ketosis
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is by not eating at all dirty and it is
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what time is it now declan to love in 35
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so I'm gonna do my first ketone test not
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having eaten in roughly 9 hours why
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can't we remember a goddamn thing from
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last night why that brains working
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really well too so here's the first
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ketone test on this fast track - ketosis
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three day fast I'm not gonna eat until
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my ketone levels get above 0.6 or until
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three days is up and hopefully that will
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dismiss hopefully doing the three day
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fast is gonna get rid of the ketone flu
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and get me very quickly into a state of
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ketosis so let's see how the next three
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days goes
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take heat oh yes right right now we're
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gonna take that and we're gonna put this
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in there like so that turns it on
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automatically it's waiting for ketones
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I'm gonna break myself Oh
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[Music]
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it
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[Music]
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Oh point two Wow yes yeah oh yeah that's
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a lot of a lot of sweet champagne last
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night 15 hours into the fast after New
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Year's Eve and I haven't eaten anything
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only had a bit of green tea today so a
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bunch of green tree probably not enough
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water I should be drinking some more
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water I'm gonna get on that but right
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now I'm doing an hour hour and a half
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light aerobic workout and that should
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get me well kicked into ketosis so I'll
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test it at the 24-hour marker close to a
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probably right before I go to bed
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tonight and see how far along we're
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coming in the first 24 hours I am 32
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hours into my New Year's fast trying to
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see what that lukkage ethically didn't
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need anything yesterday just had some
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green tea and last night had a little
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miso soup broth because I was feeling
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kind of kind of funky I took calcium and
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magnesium before I went to bed I usually
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just take my own magnesium but Kristen
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had it and I think that had weird effect
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on me I'm not quite sure what it was but
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at any rate we're 32 hours in I'm gonna
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take my ketone level and let you guys
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know where we are
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so we'll do test number two here just
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after 32 hours of fasting
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so 0.5 so in in about 24 hours I went
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from point two up to point five which is
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nearly in a state of ketosis so I would
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assume by the end of today I'll probably
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be in ketosis I'm gonna do a couple
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workouts say I'm gonna go ice skate with
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my boys for about an hour and then
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tonight I'm gonna do a rock climbing
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workout with my partner so that should
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help the exercise when you're in a
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fasted state really helps but I'm
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guessing I'll be ketogenic by tonight
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with no real effects from a ketogenic
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flu or time to get into ketosis so that
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bad point five I'll take it
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hey what's up it's the third morning
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that I'm going on my nutritional ketosis
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fast yesterday morning I was point five
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up from point two so I'm hoping today
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I'm above point six which would put me
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in nutritional ketosis that would mean I
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could eat today so this is a fast way to
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get your body burning ketones as fuel
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instead of burning glucose and it's
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really not that bad you can see that
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I've been able to work out maybe not the
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same level as normally but still having
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good workouts lost a little bit of
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weight as you can see on the scale this
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morning I hopped on and a little bit of
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a difference it was kind of surprising
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because of the electronic analysis of
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body fat and muscle percentage that
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there's no Kia scale does I don't think
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it's particularly accurate I'm gonna
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test my ketone levels now in the body
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and see if I'm above 0.6 in nutritional
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ketosis and if I am I get to eat
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breakfast yay
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okay so get in here load that up do this
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finger for you got it damn oh here we go
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okay so I've got a nice drop of blood
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get the meter going
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yeah get enough blood on there too you
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fill her up
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there we go got enough that's the
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drumroll Becky you have to play the drum
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where's the drumroll week nine yes
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nutritional ketosis time for brekkie 0.9
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millimoles per liter of ketones after
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just three days so you can see not even
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a full three days of fasting gets you in
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a ketogenic state you don't have to go
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through four to six weeks you don't have
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to go through an awful long time of this
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whole ketogenic flu simply fasting
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working out while you fast and making
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sure you just drinking nothing but water
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and green tea which is what I was having
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in the past couple of days it's not that
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tough gets you in a ketogenic state I'm
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gonna keep it up for the next probably
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six weeks or so just to get my body lean
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get some of the neurological benefits as
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well as the physical benefits for the
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next six weeks do a cycle and then oh I
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don't know maybe around st. Patrick's
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Day go off the cycle so give it a try if
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you want to try ketosis it's a great way
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to do it and it's super good for your
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body and your mind and longevity as well
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it's one of the few proven ways to
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increase your lifespan as caloric
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restriction now you see how easy it is
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to get into a ketogenic state three days
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of fasting not even three days and your
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body is already burning fat as fuel take
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the month after you get into that
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ketogenic state and just eat a high fat
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low carbohydrate diet so do that for
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months you'll feel a lot better you'll
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shed pounds super easily then go back to
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your normal diet for four to six weeks
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and cycle it again going through these
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cycles throughout the year is fantastic
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for your body and it's what our
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ancestors did now my three best hacks
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that are gonna help you have a great
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year and really fit in with your
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lifestyle I travel internationally every
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month
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I'm transatlantic at least once or twice
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a month so one of the things I always do
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is take the stairs no matter what and
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I'm carrying my bags I don't have a
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roller board I'm using work
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my grip strength which is one of the
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ways they determine aging and longevity
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I'm working with just a carry-on that I
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carry and my laptop got on a bag take
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the stairs never take the elevator if
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you can avoid it
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number two is look for stress we go from
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a heated house to heated cars to turn on
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the heated seat to a heated office try
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and get out in the cold or just take
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cold showers for three or four minutes
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every morning
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that'll help stress your body and
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increase certain antioxidants help your
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immune system and for guys it'll help
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increase your testosterone as well my
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third hack is an easy one if you're on a
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plane if you're in the office don't sit
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sitting is about now found to be one of
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the worst things that we can do and we
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do it for too long it's so easy just to
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get up and take a walk I do meetings
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when I'm in Boston or when I'm in New
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York I do meetings walking around the
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office
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one of my friends Artie who's one of the
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biggest venture capitalists in Silicon
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Valley he interviews his entrepreneurs
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coming in by having them walk to the
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coffee shop so just getting out and
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moving never sit one of the best things
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you'll ever find is a walking desk you
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have a desk with a treadmill set up
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under it best investment you'll ever
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make
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but even still if you're on a plane get
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up even if it's uncomfortable going back
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do some squats and push-ups
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I usually go into the bathroom and I'll
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do a three or four-minute wall sit just
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to stress the legs that much so those
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are the three key things that you can do
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to make your year great without really
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changing your lifestyle too much
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everything we do has to fit in with our
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lifestyle if we're gonna keep doing it
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I'm Patrick Sweeney leave your ideas in
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the comments below until next time live
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