The Science Behind Shredding Fat & Building Muscle | Richard Smith

welcome to the plantree MD podcast with Dr Anthony chaffy where we discuss diet and nutrition and how this affects health and chronic disease and show you how you can use this to optimize your health and happiness both mentally and physically all right hello everyone thank you for joining it's another episode of the plant-free MD and today I have a special guest and return visitor uh Mr Richard Smith who's a become a good buddy of mine and we had a a great podcast early on a few weeks ago maybe months go now depending on when this comes out uh doing a deep dive into um plant toxins and uh different sorts of Health uh ramifications from eating different ways and his journey into uh professional bodybuilding and Athletics since then and that's something we're going to focus on more today is the athletic side of of things and training so Richard thank you so much for coming back on it's great to see you thank you so much for having me uh thorough really enjoyed the last podcast um yeah I think we we pened in 45 minutes and spoke for I think over two hours but uh yeah it's fantastic to speak with with like-minded people but fantastic podcast if you guys haven't seen that check that one out um the title sort of uh defers away from the subject I think is it but we do do go heavily into plant toxins health and well-being uh different different Pathways fantastic podcast amazing feedback um thoroughly enjoyed and I'm sure that this one is going to be just as informative and enjoyable yeah absolutely so um for for people who may not have seen the last um the last episode or or for those who have uh you you were you were a professional bodybuilder and and you went through naturally so you were the the British uh Champion I I believe in Pro Division and that's a tested competition um and then you went on to win um the European championship and I believe that that was natural as well and then um uh and at that point you sort of Switched switched gears so maybe tell us uh how that was how that was you know going through that and training as a carnivore and competing against all these other people doing the classic eating a whole you know bunch of pasta and carbs and things like that um you know their bulking phase and cutting phase and and how that was for you uh why you decided not to to go on and pursue that and why you switch gears and and then uh tell us about the um uh what you were talking about before this about the three pillars of uh health and performance fantastic so yeah I decided to to compete I began um I won't go into too much detail about the journey but uh super long story short I I adopted a ketogenic lifestyle uh I was still consuming lots of plants uh at the time my uh spinach and yeah don't shout my spinach and kale smoothies with my turmeric and black pepper um I was considerably healthier than I than I ever was prior to that um but I had noticed that I had managed to lose a considerable amount of weight 107 pound to be precise but I was building lean lean muscle mass considerably a considerable amount of lean muscle mass which I was told was impossible without carbohydrate so I decided to prove how powerful this lifestyle was I felt that I'd found a secret a secret that nobody else was talking about that was completely different to any other diet and lifestyle uh that I'd ever seen before so I decided to enter an amateur uh men's physique bodybuilding competition um which I everybody begged not to do it because they knew I suffered severely with anxiety and depression uh and I I used to struggle to leave my house that's how difficult uh the anxiety was so the thought of walking onto a stage with hundreds of people um was something that was Unthinkable at the time but but I did uh I came second in that comp uh I went back a year later uh competed again as an amateur uh and then I came third and second in two different categories the year after that I went back and came third but I was awarded Pro status and I think in that Federation I'm one of only two athletes to ever be awarded Pro status on a third place um nice went back yeah fantastic it's it was so close between us now my frame is small um I'm I'm I'm only 5 foot n uh I'm incredibly small framed and when you see you know the picture behind me um I look absolutely humongous but bodybuilding and men's physique is an illusion so you look bigger on top and the the ratio from the waist to the delts in the back obviously I'm considerably smaller now because I've gravitated away from that but uh um I was never humongous by any means but I used to compete in in age category and I used to compete against uh bodybuilders who were uh you know 6'2 considerably bigger than me and you know just as wide so if I was stood behind them you would not see me but I used to win on on ratio and condition and that's what bodybuilding is it's almost an illusion I was as a keto athlete I had a tremendous ability to strip to below 3% body fat wow uh my skin was almost transparent super vascular uh and my ratios were incredible you know when when I was competition ready uh and that's how I used to win so I went back I competed I came second as a pro uh and the year year after that I went back and I beat the gentleman that beat me that year uh and I became a British champion um two years after that I went on to the European Championship uh which I'd won I wanted to go the year prior I did not go I was invited but I did not go because uh I was unvaccinated uh and I was unwilling to to take uh a vaccination to to to go uh probably a controversial subject but it um I didn't want to become vaccinated so I I I I missed that opportunity um so I decided to defer it for you and I went to ear later um I won that uh just about I I entered two categories U I won one and I came second in the other which is brilliant following that I decided to come away from it and for a number of reasons one bodybuilding is a lonely sport it involved me training at unsociable hours by myself uh for you know we do stupid things you do when you're in pursuit of a goal um I will work the hardest that I can and I will use every tool that's available to me uh in order to to achieve that goal and being ketogenic uh was that main tool for me as the progression went on um after the it might have been just before the British Championship I gravitated into into a carnival lifestyle I understood and learned about the effects of plant toxins and I learned that um broccoli and spinach was not serving me um so I became carnivore I I noticed that I was even healthier fitter than I was prior to that um now that said when I when I won the European championship for me to progress on from there uh I felt that I would have needed to have gained a considerable uh more more mass to compete at the next level um and I was competing in tested and non-tested federations and and the reason for that is prize money and prizes were always better in the non-tested now I have nothing against bodybuilders or athletes who who are using supplements um I don't understand enough about it to to form an opinion um but it it's not something I wouldn't hold it within the bodybuilding Community the majority of of bodybuilders are are supplementing and that's a decision that they have made um for their career and that's fine for me to progressed on that road I felt that I would have needed to have supplemented and if it's not something that I wanted to do uh again I'm not against it but it's it just wasn't the right fit for me um so I decided to come away because it would have meant for me to have built that extra mass naturally I probably would have needed to to have taken five years out of competing five years of not competing um and training is it's a long it's a long time in your life to to commit to something that is to be honest a thankless sport m um I had this I I had this image almost of competing building up to such a standard that I would win a big competition and I would come home from this competition and that there would be you know a Fanfare of people outside my house friends and family are amazing and I remember driving home and I was you know elated that I had this Trophy and I won and I pulled up at my house and there was nobody there um nobody cared you know it does doesn't mean anything to anybody else uh and the people within the sport resent you because it's a competition so it it's almost you know I achieved something that I I I cried on stage I broke I was so emotional because it's something that you know I was training at midnight some nights in order to to to achieve this goal I was doing things that other people wouldn't do in regards to nutrition and you know restricting from certain foods and I love the food that I eat but it you know quite early on it does take a bit of time to get used to just eating steak and eggs uh and the the the die in to get to know sub 3% body fat is incredibly difficult uh and it hurts it it's hard it's uh nothing worth having comes easy and I pushed to the extremity to the point where you know I I felt unwell um competing is not it's not healthy but it was it was fit for purpose I wanted to achieve a goal and I achieved that goal um but but in the end I realized that my family you know didn't enjoy me competing because I was always away uh I was always training uh I I never had much time know I I have a little girl who's 8 years old I'm married um so I've got a family and I was every opportunity I was training uh or I was doing something in preparation for comp or I was traveling to compete so I realized that the people closest to me uh are becoming hurt you know or we know we're drifting apart I didn't see friends and family and the people that I'm away competing with resent you because you've just beaten them so everywhere you go there are people that either do not care about what you've achieved do not care about you know the level that you have gone to um or resent you for it and it's and that's not to put anybody off competing because I I'm so glad that I did it it's it one of the biggest achievements in my life and I'm I'm it's something that I never imagined was possible because coming back to to the last podcast we did I am not genetically gifted um I can in fact I'll send you a picture of my father who died two years ago from heart complications and I'll send you um I we weren't close he he left when when I was three and despite only living sort of 10 10 miles away uh we never had a relationship but despite me reaching out to food you know several times in order to to rekindle that relationship he wasn't interested now the the shame about that is if he did connect I could have helped him as a nutritionist yeah um but you know it is what it is but it um I'll send you that picture and you can see where you know my genetics I'll send you the picture of where I was when I was uh only 14 Stone um I went up to 17 Stone now that doesn't sound heavy to most people but again I'm incredibly small framed at 17 Stone my body fat percentage was in excess of 60% which is absolutely diabolical um so I was incredibly heavy I was suffering with lower back pain and um I was ill I was completely unwell which we covered in the last podcast um so I I beat my genetics know I through epigenetics I flicked the switch on my jeans and I managed to become fit and healthy and beat people who are genetically gifted through using a tool and that tool is nutrition and you know to be precise the carnivore lifestyle and understanding the effect of insulin and carbohydrates and lectins and these are things that we'll go into now shortly but um I I W you know I won these competitions in spite of not because of I was utilizing a tool that nobody else was using but it's a part of my life I am incredibly happy that I did uh it's something I never could have imagined of achieving when I began that journey and I'm I'm pleased that I that I did it but I'm also happy to be away from it um I now do you know I've gone into running and cycling over the last few months I run with a running club and it's a social thing you you meet up with these people you go for a run you have a chat and you talk about goals and everyone is so supportive when you compete this they come and support you I didn't have any of this when I was doing the bodybuilding nobody cared you know um so it it's a complete complete different uh you know different look on on on competing but that's where um that's where I went into that that's why I've come away from it uh I noticed that I built my upper frame too big for my for my body and I was suffering with lower back pain again as I did when I was overweight um so you know I was suffering with lower back pain down to the left side so for all of these factors I decided to come away I still train weights you know except instead of doing almost every day I'll do two or three sessions a week I quite often mix sessions because most of my um you know my focus now is on running and cycling but it it's difficult seeing you know pictures like this and A video popped up on on on Facebook a memory from two years ago and I thought I Wish I Still looked like that you know um and it is it is difficult when I'm considerably smaller you know um but I'm fit I'm healthy you know I'm still strong and powerful but it it is athetics you know I was competing for Aesthetics and now I'm competing for uh for something different I'm competing for you know uh for athletic ability and to be fast and I need to be light to be fast I need that power to weight ratio which is all these things that we'll go into um but that's why I came away from bodybuilding I um the commitment for the next five years wasn't worth my time I believed uh it unless you were going to be you know Mr Olympia and I'm never going to be that size my frame would not allow me to grow into that category and it's that is the CATE degree that that you know you make your money in um you know if you become a mass monster that's not something I wanted that's not something I believe my body could have achieved naturally yeah in fact I I I think it's impossible I don't think my body would ever achieve anything close to that um and I didn't want to take the time to try uh it just wasn't worth uh you know those uh those risks and my time and effort so so I've Come Away I've come away from it yeah nice hey guys just want to take a second to thank our sponsor at carnivore bar I don't promote many products because honestly all you need to be healthy is to just eat meat for those times that you're out hiking road tripping or stuck at work and you want nutritious snack that is just meat fat and salt if you want it the carnivore bar is a great option so I like this product not because it's just pure meat but also because I want the carnivore Market to thrive as well and the more we support meat only products the more meat only products there will be available in the mainstream so if this sounds like something you'd like to get behind check it out using my discount code Anthony to get 10% off which also applies to subscriptions giving you 25% off total all right thanks guys and then so obviously you've got the bonafides you know so you you've achieved a very high level of success in a very demanding sport and and come to the Pinnacle of uh of that in a short space of time in a very short space of time and not using uh shortcuts you know like performance- enhancing drugs and things like that which is um you know that was one of that was one of the top comments when I when I posted the thumbnail last time because I had that that picture back there of you you know in your your competition you know flexing and just just ripped to to hell and was just like it's just like yeah you know you know European champion on Carnivore like yeah and a buttload of steroids it's like well no actually and that's and that's the amazing thing is that when someone accomplishes something like that instantly must be steroids right and um you know and that's not that's you know it's a good guess in that sport you know for sure you know I I believe I only met two other competitors uh one of which was ketogenic by the way right and he he won the British championship in a different category the same day that I won um so out of two keto competitors we both won a European a British title uh he's a police officer um and you you can tell when you look at someone's physique if you know anything about you know um in performance and ening drugs um your jawline changes you know over time your your physique you you your the way that your um your your your traps appear um the whole you hold more water um and I think anybody that's involved with that sport you can generally look at someone and Hazard a pretty good guess if they have supped but if you saw me on stage and in fact I I'll see if I I'll find a picture I'll send you a picture on stage of of one of the competitions I'm not big you know I'm I'm not big um I'm I'm incredibly small but I I won because of my ratios and you can I think I think you can tell I think you know anybody that is involved with a sport or or or anything can tell by looking at something that you know it um uh it is unsupplemented um and it was achieved through diet and through the the science that you and I are going to going to go through in this uh presentation that that I've put together um but yeah there's there's things that people don't understand in regards to nutrition and you know it's but it makes perfect sense it makes perfect sense yeah I was always a thing too you know I get I get accused of that all the time you know just like looking oh well look he's on steroids and this that and the other and the funny thing is is like a lot of those pictures that they're saying that I'm clearly on steroid for like literally hadn't been in the gym in months I was like um um of all the pictures like that that's the one like when I'm not actually doing anything um and um you know and then people would say that but but you know they'll hear those sorts of things be like well if you look at the traps you look at this you look at that and then they'll sort of hear that and they'll they they'll paper in basically whatever and like I love working traps I don't know that's the most rewarding lift is is you know shrugs because you you can go up in weight so quick I was able to put on you know 45s on each side so go up 90 pounds a week every single week I got a point where I I maxed out the entire bar and I'm just you know just shrugging just huge amounts and and um and the ples are all clinking together and people oh what the hell you know and like way bigger than me going like how the you know and I love that lift so I I always had just massive traps because I worked the hell out of my traps like like disproportionately like that was just my favorite was just always my favorite lift and um and uh you know but um you I've never done that stuff you know never needed to and you know the athletes that I that I work with and I've seen you know and even just the patients the normal patients that I that I work with on a daily basis who go on Carnivore the the difference in their testosterone is remarkable and their their and their growth hormone and igf all these sorts of things they improve so so much and in not that long of a time like obviously a lot a lot longer than you know a needle in your ass but you know in the grand scheme of things you know taking three months four months six months and your testosterone goes up by 30% that's massive that's massive and all the other hormones are coming up proportionately as well U and then and then some more than that so uh Ryan Talbot who I've had on on the podcast I just spoke with him again he was a NCAA uh de cath decathlete you know he went carnivore and then on his second decathlon he ended up winning the Big 12 competition you know went to went to Nationals got all American honors uh as a carnivore and they tested his his testosterone before he went carnivore and he just wasn't really feeling well just wasn't feeling great and he's just like there's something wrong there's something off and and they tested all of this stuff and like no everything's fine there's you can't see anything wrong he's like yeah well U something's wrong so you know keep looking so we found carnivore and tried that and then felt amazing and all his health his health improved dramatically the next year so was one year later and he's training his ass off he's doing everything right he's sleeping right he's he's now eating right and and he's working very hard you know at a at a NCAA uh one level and they tested this testosterone again and it went up from it was like 7 730 uh which is good it's good it's really good and it went up to 1150 right so you know it it didn't double but it you know went up you know a solid 60% and uh to the point that his doctor's like uh yeah you might actually have to get tested for that we might actually have to take a look and then like next week he got randomly selected by the NCAA to get to get tested for steroids and of course you know he was he was negative for that so he pass and um you know but that that's just just a testimony to this is like you don't you don't actually have to do that like you know you just eating properly which is crazy you were able to achieve something that other people who you know by what you're saying were genetically more gifted than you that they needed steroids to achieve and you still beat them that's how powerful this is you can actually get your hormones up better than if you were taking steroids right to a certain degree obviously you take a lot of steroids but you're not going to get it all in proportion you're not going to do it healthfully it's not going to be it's not going to be something that you can sustain and maintain long term and can provide you health for decades and decades and decades that's that's not going to happen but it can actually give you as good or sometimes better effects and you obviously you're not going to get the mass monster effect unless you have crazy genes you know if you're just built for that then then maybe you know like um um Christ what was the dude's name Mr Olympia like most winningest Mr Olympia um damn it what was his name I got brain freeze yeah I've uh my mind's gone blank too um Ronnie Coleman yeah Ronnie Coleman yeah so he he was getting like third in these big Pro competitions and things like that because he was just he was gifted you know and that's what he said I was just gifted and he was beast but he just couldn't quite win the big competitions because these guys were just really going to town on the on the Peds he wasn't using Peds and he was able to compete at that level but he couldn't win right and so he finally said screw it I'll do it and so even Ronnie Coleman who is like just a you know just a Phenom physically you know he even needed to do that to compete with these other people who are doing a lot of it but maybe if you went carnivore you never know you know because I don't think he was you know but who knows but yeah but um but either way um that brings us back to the presentation you were talking about this is something you give to to actual athletes that are trying to you know accomplish something with their life um and uh you can you take us through that on on the sort of the the three pillars of um let's take a look so is um screen share available let me try give it a shot if not I can give you permission yeah I think you may need uh are you able to does it say screen share anywhere yes uh host disabled so it it says disabled currently um there should be a little arrow on the right I think where you can uh share for all participants okay should um yeah yeah got it okay let me move this over there yeah so I've um I've shortened this considerably because uh I know how you and I tend to get carried away um but but yeah can you see the screen there yeah can yeah fantastic so coming on to these three pillars uh when my computer decide to work so so these are what I regard um as my three pillars so I coming back to a little bit what about what I do as a nutritionist I work with you know people with diabetes people who overweight people with polycystic kidney disease because this is a healen lifestyle but it this is fantastic for athletic performance so I I work with um do you do you have the three pillars up because I'm seeing a different word dock um ah right soang on me come on wait let me share the other screen then apologies that's right uh where are we let's try that one how was that there we go can you see that yeah powerway ratio repair build cover yeah perfect brilliant um let's move this over there so yeah it um there are uh Sami pro athletes um at a fairly high level that we work with um and I I'll go on to one of these a little bit later on but these are the three pillars uh that I try to recommend to people so these are my three pillars for athletic performance so in order to to M to gain that athletic performance you know we're looking at uh a good power to weight ratio so we need to be powerful uh but as light as possible now regardless of what discipline we compete in you know we need low body fat and we need more lean muscle mass um we need the ability to repair rebuild and recover so for this we need quality nutrients we need bioavailable nutrients and finally we need lots of energy we need energy on demand Superior Energy and lots of it so these are my three pillars now when we look at the standard type of diet you know this is the eatwell plate uh the eatwell plate is based predominantly on carbohydrate um obviously the protein uh the protein percentage of this is going to change depending on whether we living a standard lifestyle or whether we are are an athlete but generally um it predominates carbohydrates and this is how it looks on our plate uh and we cook these Foods in vegetable and Seed dos now I'll be the first to admit that um that looks healthy you know we've got chicken on there we've got pasta we've got some Tomatoes peas and bell peppers Etc um you and I know that this isn't healthy but this is what if you showed this yeah yeah we we'll go through each one of these as we go but if you were to show that to a typical athlete they they would assume that that is a highly healthy meal and cooked in vegetables but to to look at this power to weight ratio we need to to be able to lose body fat we need low body fat and we need um High uh High rate of of muscle mass but everybody looks at the caloric model everybody bases things on calories in calories out now energy needs to be accounted for but the the caloric model is highly flawed and it's it's flawed for a number of reasons the caloric model doesn't account for the effect of insulin doesn't account for the thermic effect of food metabolic rate and ketogenesis and we'll explain what each of these are now but we need to understand that all carbs break down into sugar so regardless of you know what source the carbohydrates are they all break down into sugar and this sugar breaks down into glucose and the glucose is then stored in the liver and muscle as glycogen but when these stores are full it over spills and stores as fat and this is how the body stores fat this is how um uh we typically store fat so we don't store fat typically through the overc consumption of dietary fat it's the overc consumption of of carbohydrate in the form of glucose now this is the mechanism that it goes through so when we consume carbohydrate the pancreas releases insulin it upregulates an enzyme called lipoprotein like base which breaks the bonds on the glycerol backbone and signals the body to store fat now this occurs in regardless of caloric value if you consume carbohydrate uh insulin signals the body to store fat now this is a perfectly normal Pro process but for us to burn this fat for fuel we need to almost perform this this action in Reverse but we need another enzyme called hormone sensitive light base hormone sensitive light base breaks the bonds again on the on the glycerol backbone and puts fatty acids into the bloodstream the issue with this is that when insulin is elevated insulin blocks hormone sensitive light Bas it blocks our body's ability to put uh these fatty acids into the bloodstream and in doing so prevents our body's ability to burn this body fat so to put this simp perspective if you wake up in the morning and you consume a bowl of mly or some toast or whatever it may be to fuel your workout in order to burn fat you are not burning fat because that increased insulin uh biolog it makes it biologically impossible for us to burn that body fat when insulin is elevated we need insulin to to drop back down in order to burn that body fat so carbohydrates fuel in your workout for the for the sake of burning body fat is absolutely counterintuitive so we need to understand that insulin is stor in hormone and he wants to store fat which brings me on to these vegetable oils that we cook in uh you and I don't obviously and I'm sure most of your listeners don't either but these vegetable oils are high in an oxidized omega-6 called it linolic acid now linolic acid causes inflammation damages liver and leads to further insulin resistance as a percentage this linolic acid is leading to 6% higher insulin resistance than carbohydrates do uh it's also high in phytosterols which lowers our natural cholesterol uh and causes all sorts of issues in regards to hormone production so these these vegetable oils were originally created as machine lubricant you can f your diesel car on these vegetable oils and they have since found their way into uh into the the food industry they have no place in the human diet they are not meant for human consumption uh and as the study showed that this this higher omega-6 intake is associated with weight gain in both animal and human studies um and as a side note it also increases leptin resistance so these vegetabl that we are cooking these Foods in they tell the body to store fat so it's not just the carbohydrate it's also the the the effect the fat storage effect of these vegetable oils which brings me on to lectins so on that plate we had a lot of pasta amongst other things which we'll go into a bit more detail in as well but grains are high in lectins now lectins bind to insulin receptors and they signal the body to store five times more more fat than insulin does itself so to put that into perspective if we had a bowl of M which contained 100 calories or a piece of steak which contained 100 calories the the fat storage insulin effect of that um of that mly or bread or pasta uh and the lectin effect of binding to those insulin receptors is signaling the body to store five times more fat so all of these factors are breaking down the whole caloric Theory it's not the calories that govern whether we gain or lose weight energy needs to be accounted for um but energy can be wasted in the body through through a number of mechanisms to which we'll go into now but coming back to the leptin leptin is a Sati hormone it tells us when we're full but lectins block leptin they block our body's ability to tell us that we're full so we've just taken out pillar number one py through you know that that that meal that dish that plate that I've just presented is absolutely counterintuitive to losing uh that body fat and lowering our body fat and increasing lean muscle mass um I'll stop there for two seconds I'll let you chirp in if if you've got anything to add and then we can go on to the next part but that plate is basically absolutely counterintuitive to losing weight uh and we'll go into more detail on that but is there anything that you wanted to jump in on there no I think that I think that's all I you know I agree with all that you know I mean I think there's you know um calories and Cal is hugely problematic for all all the reasons that you displayed but you know I mean and and and more broadly because these chemicals have chemical reactions they they it's it's completely reductionist to say that the only thing that matters about you know this fat molecule is that if you burn it it releases six kilo or 9 kilo calories uh per gram uh that's that's one thing that is one of its properties but it it is a complex organic molecule that has complex chemical interactions in in your body and with other other chemicals every single amino acid has a different chemical reaction in your body than every other amino acid every single carbohydrate has a different chemical reaction in your body than every other car car carbohydrate and every single fatty acid has a different reaction as well maybe slightly different but it is different and so these are going to have differences in your body and they can have a different hormonal effect as well and obviously with with insulin uh and leptin those are major major major factors in in your hormonal Health leptin is you know it's a satiety hormone it causes you to uh you know it can cause if you're blocking this you're interrupting this your brain's not seeing this then you can uh you can even think that you're starving when you're not and you end up overeating you have to I to eat more I have to eat more because you're like oh I don't have enough leptin um but it's also it's a keystone hormone in in other ways as well you know it binds in our hypothalamus and and it signals a lot of other things to happen and take place and a lot of other hormones to become active or be released in the first place so if your if your leptin is out of balance it will not only cause you to eat more or or can uh precipitate increase hung hunger signals it may cause some people to eat more but it can also disrupt the normal workings of your hormones and in a number of different ways and so the these things have huge KnockOn effects so just saying it's just like yeah it doesn't matter all it is is calories that's I mean that's just that's just way too simplistic like we are way way more complicated than that there's a lot more going on and um and then you know like you were saying you know it's um you know the overc consumption of carbohydrates trigger triggers insulin seed oils and this triggers fat storage whereas you don't really see that from excess fat and and one of the reasons you don't see that from excess fat is is it's damn near impossible to have excess fat in your diet because you just don't absorb it you know you you you predominantly absorb fat through your bile and when you run out of bile you you have a really hard time absorbing fat and most of it will will get passed out so you know it's uh you when people say like oh well you just don't want to eat too much fat what does too much mean you know and and you know Define that you know because we're still going back to that whole thing fat is bad at a certain level you know um I don't I don't think that it's that easy to obtain that level you know maybe if you were taking Ox bile or something like that you were forcing your body to absorb way more fat I'm sure youd run into problems or if you e but the other way the only other way to do it is if you're if you have a you know genetic anomaly where you're making way too much bile which you know I guess could happen but you know I don't know um you know how common that would be it's probably very rare if at all but the other only other way to do it is if you get that very small percentage that you can that you can absorb you just eat so much that even that small percentage ends up being you know an excessive amount but you would have such torrential diarrhea as a result of that from all the fat that would be leaving your body that you know no one uh with any sense of self-preservation is going to is going to be able to attain that and it would be very very very difficult to do that and very noticeable if that were about to happen so you know I just um yeah I think that that for all of those reasons um it is you know very important to know what you're putting in your body yeah for sure for sure so on to my next pillar um so our body's ability to repair rebuild and recover again we need quality nutrients and they need to be bioavailable and I'm going to show you why that plate again is absolutely counterintuitive um again grains are also high in phytic acid as well as lectins now other foods contain phytic acid and lectins as well and we'll go into that a little bit later on but this is a study that looks at zinc absorption now phytic acid blocks the absorption of zinc ion magnesium zinc is essential for the production of testosterone iron is important for supplying oxygen to the muscle to Aid with building and repairing and magnesium is crucial for supporting muscle and energy production and what this study shows is that when we consume oysters which are incredibly high in zinc and we co- consume it with corn tortillas that zinc absorption is blocked by 100% zero zinc is absorbed so the food that we consume with our nutrient dense foods has a massive impact on our body's ability to absorb those nutrients so when we are consuming foods high in lectins and phytic acid they block the absorption of these things now testosterone you know you may be thinking well we need testosterone to build muscle but we all need testosterone even women need testosterone so this isn't just about building muscle uh ion is essential and and so is magnesium this is we we all need muscle for for life so this isn't just a case of of athletic performance this is for health and well-being as well but this is the effect the ftic acid has on the body um and we'll quickly go back to lectin so this is my interpretation of the micro line of the gut very basic I know but when we consume food the nutrients come in they bind to the microvilli line of the gut which are like little fingers that absorb nutrients so we have all of this surface area to absorb nutrients but what happens when we consume lectins is the lectins in the form of weak gmog glutenin which is found in these uh breads pasted rice they bind to these cells ly in the micro or the the um at line in the gut and they take up the surface area they almost do this so reducing the surface area so we we're actually absorbing way less nutrients than than we're consuming um but it gets even worse than that and this is something we've covered uh I think in the last one and I know it's something you've covered several times before but when these lectins come in into the gut they bind the Epi epithelial cells or the interos sites line in the gut and they cause the release of a molecule called zolin and when zonin is released it causes a gap in the tight Junction between these epithelial cells which allows undigested protein molecules to travel into the bloodstream where they shouldn't be and the body sees them as a foreign Invader and creates antibodies to fight them the issue with this is through a process called molecular mimig the body then starts attacking other proteins in the body that look the same this is autoimmune disease so these lectins will cause intestinal pability in everyone if if we are consuming bread pasta rice we have what's called leaky gut we have holes uh lining uh our intestines in the gut and this this causes all sorts of of issues neurological issues aches and pains and Joints uh fatigue inflammation so this is absolutely counterintuitive to healing and repairing and being fit and healthy so grains uh are detrimental to our health so by consuming that plate that we just showed that contains it contained pasta which is a grain um but we'll go on to the other ingredients on that plate as we go along because they that that plate of pasta the pasta was not the only food on there that contains lectins and I'll explain why a little bit later on but that plate is absolutely counterintuitive to repairing and building because the lactin and phytic acid on that dish is blocking the absorption of those amino acids and those fats that are found within the protein that chicken on that plate is the most nutrient-dense food on that plate um and I would argue that the chicken as nutrient dense as it is isn't the most nutrient-dense food uh anyway so I mean we would replace that made with beef for example um but that plate is absolutely counterintuitive to athletic performance because it's blocking our body's ability to repair rebuild and recover um which takes me on to onto oh would you like to jump in there Anthony before I move on yeah well I mean it's just you know and and and the list goes on of all the different sorts of antinutrients there are different ways that that plants will block your digestion block your body's ability to absorb food you know protas and hibitors and wheat and soy and many other plants that will block your Proteus enzymes from your pancreas that so you can't break down protein anyway so even know you have perfectly bioavailable meat if you're eating that in a sandwich say you're going to get these proteases Inhibitors and that's going to disrupt your body's ability to break down meat even so you know when you eat meat with other things actually changes the way your body can digest and absorb and deal with them and some people when they say well I have a problem eating meat I get I get upset stomach I get bloating you know um I I point that out to them and then when they they actually try eating just meat on its own they find that oh actually they don't get any bloating they don't get any problems and that's because they're not they're actually absorbing what they're eating it's not getting to their their you know the the bacteria in their gut and causing problems and gas and um and and there's so many more I mean even just you just the the the nutrients just not being available in Plants you know you have a lot of iron and spinach but we're we're not getting it there's a lot of niin and corn but we're not getting it and so it's they're and and and all the glucose that's in fiber that is completely inaccessible to us and that's on purpose the plant is binding these nutrients in ways that we that that are hard to break down chemically so that animals don't profit and benefit from eating them because they don't want you to profit and benefit by eating them because they they don't want to die they want you to go eat something else and leave them the hell alone and so not being able to absorb their nutrients and access what's good about them as living creatures is a survival benefit to plants as well as these different direct uh toxins and Inhibitors as well and that all has to do with bioavailability it all comes in yeah definitely absolutely come to intuitive I was uh speaking to a client of mine recently who disagreed with what I was saying uh because coming back to a point you said that whenever they eat meat they have an upset stomach yeah um and I said what do you mean he said well you know I I had a steak sandwich he like well yeah is it actually the steak or is it the bread um so yeah it you know this is a case of people confusing the foods that they eating and and blaming uh the wrong food steak or beef animal proteins are the most nutrient dense foods on the planet it's not the animal proteins that are causing the issue yeah and and think about that too you know what's something that's bioavailable to us that's 100% bioavailable to us we're near near that that is obviously what we're biologically more predisposed designed to eat if you're eating you know plants we're not able to break these things down we're not able to detoxify these things completely we're not able to access all the nutrients don't even have all the nutrients in Plants anyway so any nutritionist that says a vegan diet is best doesn't understand nutrition because how can you how can you as a nutritionist argue for a diet that is devoid of essential nutrients like B12 which you cannot get from Plants just you just can't you know and there's so many others and people can play you know um you know word games on on how you can get different nutrients where but you're not explaining B12 anywhere and all the other ones are pretty garbage as well so you know anyone who who argues any any nutritionist who argues for a diet that's deficient in nutrients is not a good nutritionist and is obviously you know um you know held up by different sorts of narratives and and ideologies so you know if we're designed to eat something like every other animal on earth that's going to be the thing that's most healthy for us and if something that's completely bioavailable to US versus something that's not completely bioavailable to us maybe it's partially maybe it has some poisons maybe they're not that bad but there's something there that we are not fully adapted to we're not adapted to it right so that's not our biologically appropriate diet end of story and When Animals Eat Their biologically appropriate diet they are more healthy that is a fact and you know I'm sure we'll have more and more studies that can prove that but that's what we see in every single every other animal on this Earth and there's no reason to suspect that that humans would be any different you look at the the rates of chronic diseases in Native populations before they were introduced to Western food it was Zero essentially and so you know western western a price did a big study on on that sort of thing and then and it goes back hundreds of years uh to different anthropologists and Explorers so if you're eating what you're designed to eat what you're biologically designed to eat you're going to be more healthy you're going to for all those different reasons because you're going to get all the nutrients because you're not going to get anything bad with the nutrients you're not going to get bad with the good and if something is completely bioavailable you have to think well maybe we're designed to eat this maybe we're more adapted to eat this and something is not completely bioavailable something has some some toxins that we aren't fully adapted and capable of of disarming then that means that we're probably not biologically designed to eat that thing so there just some things to think about you know those are just those are just facts you know and you can piece those together the way you want to I piece that together meaning you know in the way that well why don't we eat our most bioavailable food that has no downside to it which is fatty meat and avoid the things that aren't we aren't perfectly adapted for that for me makes a bit of sense as as to uh how the most appropriate way for our species to eat what's biologically appropriate for your species is what you're biologically designed to eat I mean those that's just definitions you know definition in terms makes perfect sense doesn't it it um it's so simple that it almost seems too easy but it is it uh you know it um this is what I don't understand when I speak with vegans and vegetarians about you know having to get nutrients from different sources or having to supplement with things now supplements don't work as well as people think um we consuming a supplement in uh you know all of these different supplements which aren't real they're not real vitamins and minerals you know they quite often come from plants they carry low bioavailability they compete for absorption meaning very little of them are absorbed um ien when you take an Ian tablet you know most of it comes out the other end this is why you know everything turns green um the body isn't absorbing vitamin C in in a supplement form is is ascorbic acid ascorbic acid is one part of vitamin C you know it that is just one one part that makes up vitamin C you can't get vitamin C through one one item one part of that um and in order to do so the body will take you know these other five parts I believe from other parts of the body in order to create that vitamin C which lead leads us to void so these these supplements vitamins and minerals um they don't work and it makes you question why do you need to supplement when a piece of steak contains every every one of those things in a highly bioavailable volume um yeah it just makes perfect sense it makes sense yeah for sure so energy obviously when we are competing as an athlete energy is really important this is a big topic that comes into play um so when I spoke with uh you know bodybuilders for example uh they need carbs to lift heavy weights you know this was their argument when you speak to endurance athletes well I need carbs to run uh you know a 10hour Iron Man um which is total rubbish it doesn't make any sense at all because an elite athlete can store around 10,000 kles in their liver and muscle uh of glycogen um which isn't an awful lot H and we'll come on you know a little bit further on this now but this is why a lot of athletes bunk do in a triathlon and they have to continuously supplement with glucose energy gels and they get all sorts of gastro distress uh but it is not uh this isn't uh the optimal way to fuel and I'll explain why now but what I'm going to go on to is is seler respiration how we create energy uh now part of Cellar respiration is the conversion of NAD plus to nadh so it's nicotinamide adenine dinucleotide we all have NAD and as we age NAD levels lower they decline with age and NAD is required for fundamental biological processes within the body we've got a limited Supply and as we age this Supply is is depleted over time um low levels will lead to um uh chronic degenerative diseases such as cardiovascular disease and certain types of cancer so NAD is super important a lack of NAD would lead to fatigue and weight gain and metabolic syndrome um now when we look at how we create energy or utilize energy let's look at glucose glucose costs so for us to process one glucose molecule it costs the body two NAD plus molecules there and two there so it's costing the body four NAD plus molecules for us to process ketones in the form of beta hydroxy it costs the body one so that makes energy production keto energy production 400% more efficient at a cellular level and all of these things this this decline in energy plus 20h leads to oxidative stress and aging and this is why I believe that um athletes who consume high levels of carbs early on in their career um they they they retire at a young age in their 30s uh and they begin to age incredibly quickly as well as gaining a lot of weight and it's because of this oxidative stress and damage to their cells from the overc consumption of carbohydrates um so let's look at that again so an elite athlete can store 10,000 k a ketogenic athlete can store 150 that's 15 times more energy in stored fat than we can store uh as a carb athlete uh in in the form of glycogen so we've just taken out all of the pillars um and we'll go on to some of the mechanisms behind energy now but it it's absolutely counterintuitive as an athlete whe you know whether you're endurance or strength to supply your body with an energy system that you need to keep topping up that keeps crashing when you can supply the body I I work with um Elite athletes and I've got a really good one to show you a little bit later on um some of these guys compete in Iron Man uh for 10 to 14 hours depending on their ability and yeah which is incredible and some of these athletes I've been working with were fooled on nothing other than water and electrolytes for the entire event they did not and un fasted did not eat before the event they did not eat during the event um all they consumed was water and electrolytes for the entire event now this is a 2.4 mile swim 112 mile bike ride uh and a marathon and no fuel in at all which is absolutely phenomenal the carb athletes taking in these energy gels having to stop in the toilet um because they're suffering with gastro distress from consuming 120 grams of carbohydrate every hour which is not good for your digestive system um they constantly need to be refueling with with this energy source with this quick quick release and energy source when ketones Supply this Superior Energy which is 400% more efficient so this plate that we looked at in the beginning we've got the pasta high in phytic acid and lectins we've got the tomatoes high in lectins the peas high in phytic acid and lectins the bell peppers high in lectins uh you know the the the the spinach high in oxat that that plate is a is a plate full of antinutrients the most nutritious food or item on that plate is the chicken and most of those nutrients within that chicken are being blocked by the other antinutrients on that plate that plate for health and athletic performance is absolutely counterintuitive so as the caption on the right says so if this isn't the answer what is it simple and it's almost too simple you know this this is the magic Elixir this contains every vitamin and mineral that we need not just to survive but Thrive it contains every everything that we need from vitamin A down to zinc um choline creatin cartin carnosine toine everything that we need is found in red meat and within this carries other benefits because protein carries a high thermic effect so coming back to pillar one in regards to losing this weight protein spend a large portion of his calories to digest absorbing process around 25 to 35% carbs is 5 to 10 and fats is not to five so if we look at that image that we looked at the beginning of the macronutrient sprit of the carbohydrates proteins and fats now if we were to swap the volume of carbohydrate to to protein but not change the overall caloric value the the thermic effect of that additional protein could allow us to burn an additional 380 calor per day and I know we said it's it isn't the calories but this is this is energy in the form of heat uh we are wasting energy that we have eat uh we have consumed we've eaten through doing nothing other than swapping out carbohydrate for protein coming into this low carb carnivore or ketogenic lifestyle we also increase metabolic rat so this is a fantastic study that look at low carb moderate carbon high carb the study was isocaloric which means everyone was on the same calories and what what the study shows is that the low carb group increased metabolic rate to the sum of 278 calories on average compared to the high carb group so when people say it's all about the calories it's not the calories it's what we are eating it's what we are consuming going low carb increases metabolic rate consuming more protein increases thermic effect removing all these carbohydrates is removing the body's ability to increase insulin and tell the body to store fat removing these lectins is removing the body's ability to bind to those insulin receptors and signaling the body to store fat removing the lectins is taking away the body's ability to to to negate the nutrients found within those food so that that plate is absolutely counterintuitive and now we've gone low carb the glucose in the form of glycogen is now released from the muscle and has now sent into the bloodstream and now we're able to become ketogenic which we we're in live in a carnivore State and this simply means that being ketogenic is our natural metabolic State it's the metabolic State we're born in and it's the metabolic state that we've involved in our entire existence now that should tell you everything that you need to know about being carnivore and ketogenic this is the way that we are meant to live this is how we spent uh our time hunting and catching our our meals we were in a ketogenic State we did not spend uh days consuming carbohydrates every two hours throughout the day which is the typical sort of bodybuilding diet isn't it every two hours to get the protein and we went days sometimes without food going days without food would put us into uh um state of autophagy which is cellular repair and regeneration and this allows us to increase uh the body's ability to heal and repair and by doing so we increase testosterone and human growth hormon so fasting increases testosterone and human growth uh and carries a whole other host of benefits as well as brown fat activation and lipolysis and and ketogenesis but when we do this the the fat cell now releases those um those fatty acids into the blood stream it's sent to the liver the liver converts them into ketones and these ketones are sent to the mitochondria in the cell for us to use for energy uh and this is how uh a ketogenic athlete or someone living a keto Carnival lifestyle gets their energy and the beauty from doing this is that a state of low insulin and elevated ketones or ketogenic State activates uncoupling or increases the activity of ucp1 uncoupling protein one now this signals our our stored fat uh to act in the way that brown fat does so I'm sat in front of you my body is literally wasting energy my fat cells are literally just burning energy so energy or heat needs to be accounted for but the the caloric intake that I have consumed is not an accur Gauge by any means because I Now consume well over the caloric value that I used to when I was consuming carbs some days I consume between four to 5,000 calories a day uh and I still maintain single figure body fat whereas when I was consuming carbohydrate at 2007 I would gain weight or fat uh regularly every week I would gain a pound or two now these ketones we're breathing them out and we are peeing them out the beauty of this is that um heon Supply Superior Energy carbs is an inefficient energy source so what I used to find when I was working for an engineering company before I I began working for myself my energy was spent spiking and crashing throughout the day so I'd wake up in the morning I'd eat a bowl of cereal with a banana because I believed it was healthy so in effect I was having sugar with my sugar and then I was hungry so 10:00 in work I'd have a cup of coffee with a biscuit and then that would that would work for a while and then I was hungry again and lunchtime I'd have chicken and pasta because that's healthy right well it isn't you know I was soon hungry again and then crashing then I was eating cakes and crisps at 3 o'cl my day was spent spiking and crashing and come 3:00 if I could not get my hands on food I would have hunted down a small child just to eat something you know it and steal his lunch money I'm sure you were gonna say but you become hungry on carbohydrates uh now I I do become hungry living a carnival lifestyle but I never become hungry and I get to the point where I think throughout the day you know I could do with eating some steak I'll get pulled to one side with a call an email a constit whatever it may be 10 minutes later I forgotten about it that that is out of my head I am no longer hungry I have forgotten that I was even hungry four five six hours later oh yeah I was just about to put a steak on you know so you dump pick up because your body Taps into this stored energy source we've got an unlimited supply of energy and what we do is we seamlessly flick this switch from dietary fat into body fat and this is what people don't seem to comprehend end when we live a ketogenic Carnival lifestyle we have all the energy that we need stored in our body fat you will be incredibly hard pressed to burn all of your stored body fat it would take and I'd argue weeks with an average or in fact there was a gentleman from Scotland wasn't there who went uh well in excess of a year of of not consuming anything now he had a lot of fat to burn but he did not eat anything other than water electrolytes and vitamins I believe um for for in excess of a year and that just goes to show that our body stores fat as as food this is our our stored food it's there to to to fatten us up for a cold winter and for us to utilize energy at a later date the problem with modern society is that later date never comes we just keep on topping up topping up the stored body fat and this is why you see Runners who run regularly in your local park run who are very good Runners but are incredibly overweight they are fit in spite of and not because of they're fit because they go through the effort of running every week but they weigh 16 17 Stone that they're fit in spite of of being healthy not because of being healthy so this these ketones Supply Superior Energy at a much higher level these ketones will bleach the bread blood brain barrier and glucose can't and you don't get these spikes and cratches you almost get this like subtle wave that isn't so severe so you can literally go days and days and days and if for any of you who have done uh extended fasting you probably find that day two and three your mental Clarity increases you actually have more energy on day two and three than you did on on day one you know when you when you were still consuming food so ketones are the Superior Energy Source now when it comes to athletic performance um there's a few arguments in regards to why ketons will not work one is and you get this from from powerlifters and bodybuilders well I need carbs to lift heavy weights well when you lifting heavy weights you do in one two three maybe five reps now you you were not hitting the glycolytic energy system which is where the carbohydrates come into when you lifting heavy weights you using the PC system the phosphor create Energy System this lasts typically between 10 to 13 seconds depending on whether you're supplementing with creatin or whether you were consuming lots of meat but the PC system does not use glucose we do not use any carbohydrate to lift heavy weights so when you become ketogenic as long as you are having adequate sodium uh and sodium is found in the foods we eat or we can add sodium through pinkan or Celtic Sea salt or some form of salt this is not going to it may impact those lift lifts initially as your body's adapt in so typically will drop off the edge of a cliff but this will soon up regulate as the body adapts but strength quickly comes back now I to put this into perspective I am incredibly small um I trained with bodybuilding for years and years and years and I was going to go into powerlifting before I decided to do the running cycling and the reason is that I work with a powerlifter um who is number two in Britain in his category and I am strong I was Stronger than he was maybe not now because I'm not training so much um at 75 kilograms um so what's that in pounds let's work that out do that for you guys now because you guys work in pounds I like to work in pounds as well it always sounds better 165 so incredibly light okay 65 my top brench press um is uh is a 165k win pounds my top brench press is 363 uh my top squat isn't as impressive but my top squat was um 190k um so that's 418 and my deadlift was 230 so that's 56 pound weigh in at 165k so my my power weight ratio was was pretty good yeah um so in my age and weight category you know I would have done pretty well within the the British uh competitions um I decided to go into the running and cycling but it just goes to show that no I do not consume carbohydrate yet you know I'm for my size I you know that's that's that's fairly strong you know I think you know there's a lot of people in the gym that that are quite shocked when you you push in you know those sorts of weights on the bench and Squat and and deadlift um so incredibly happy with those but you don't need now I I was supplementing with creatin now there is an argument you don't need to because it's it's found in high amounts in red meat but I did supplement with creatin crein is fantastic I love crein it's not just good for the musle is good for the brain but you do not need you do not need carbohydrates for heavy lifts now the Aerobic System which is our longdistance stuff um but we're tapping into fat stores so that's a no-brain now you know we we we know that f and ketones is is superior on that now the only question is on the glycolytic energy system which comes into question for those high-intensity bouts so maybe uh someone on an Iron Man who's on the bike who needs to push up a hill and really give it some they believe that they need carboh hydrates to tap into their into their energy system but we don't um being ketogenic or keto adapted Carnival the body upregulates the latic acid system so what happens is the muscle will build up with lactate and our muscle will send that lactate to the liver and the liver liver will will convert it into glycogen and send it back to the muscle at a higher rate arguably than a carbohydrate athlete so and you did you me correctly Des despite consuming carbohydrate we have the ability to fill our muscles with muscle glycogen um so if all all of this is true why why do we all believe that being Carnival and ketogenic is a lot of rubbish and it's because this is what the study showed so the these are two studies these studies show that the these studies compared what they classed as ketogenic athletes to carb athletes and um they did show that the carb athletes outperformed the ketogenic athletes by a long margin but these studies were not done on the proper grounds because it takes time to adapt to become ketogenic it takes time to upregulate certain systems and enzymes within the body and as we know this can be as long as as six months the people within those studies had been ketogenic or consuming fat for as little as 3 weeks uh they were not supplementing with any electrolytes they so had poor salt intake and they diet with uh as far as protein and amino acids would incredibly low these are all things that we need for life not just athletic performance and they would devoid of all of these things so those studies um you know I question to to a high degree but as we adapt we we adapt our body's ability to upregulate the Carn palmor transfer his um Pathways and the m CTS the monoc carboxilate Transporters not to be confused with medium train triglycerides when we upregulate these systems and enzymes within the muscle we become uh a lot more fat adapted our bodies can uh Supply this energy to the muscle at a much higher level uh arguably than carbohydrates so it takes it takes time to upregulate these systems uh and and enzymes and Pathways and this is what shown in this study this is a famous study by Jeff Oak um and this study shows that um I think this was done on muscle biopsy level so they tested the athletes at a muscle biopsy level and tested glycogen levels and what they found is that the keto adapted athletes who had adequate time to adapt contained equal levels of glycogen in the muscle before during and after an event compared to the carbohydrate group and it's a famous study and I know it's one that gets thrown around a lot but it's always worth repeating um now this this is part of um uh fat oxidation the rate we can utilize fat for fuel the keto adapted athletes increased fat oxidation by over twice as much as the carb athletes but we saw this in in in the first study in one of these studies um but their body's ability to utilize that fat um wasn't high enough they could not perform at a high V2 Max but in this study uh by Jeff Oak they they showed that we could we can up upregulate the systems and these enzymes and we can utilize our V2 marks at a much higher rate um and this is what this shows and I've got a cracking slide to show you a little bit later on uh in regards to an athlete I've been working with but the high cab athletes had twice um uh at very low rate sorry of fat oxidation uh but the keto adapted acids were still able to metabolize fat at an average rate of one gram per minute of 82% of V2 Max now one of the athletes I've been working with has blown this out of the park in in real in real terms um which I'll go on to now but yeah so so this basically despite these these Mark differences in F between low carb and high carb athletes there was no sign significant uh significant difference in resting muscle glycogen levels just adds further weight to the fact that we can upregulate this lactic acid system and provide our body with glycogen as well as Ketone so we become dual F world we can tap into our ketones we can tap into glycogen stor so we can still hit these um uh these high intense boats that we need to power up those Hills um yeah and what is this one this study included high level endurance athletes from triathon cycling and Marathon um who were put to endurance strength and high intensity interval training and these are results from this so the low carb group improved their time on average uh by over four minutes and the high carb group improved by 1.13 Peak power output increased in the low carb Group by .8 watts per kilogram compared to a reduction 0.1 with a high carb group and the critical power test PE Peak power uh decreased in the high carb group uh but it increased to the sum of 1.4 watts per kilogram in the low carb group now all of these you know to me this this is evidence at the highest level that we can compete when we are adapted and this is exactly what I've seen with an athlete that I'm working with um I've removed the gentleman's name just in case he didn't want to be known now this is a guy who is semi-professional he has competed in France his father came to me recently who is a doctor um he is a fellow phc Ambassador um he's living a low carb lifestyle and he wanted his son to gravitate into being keto Carnival and become a better athlete uh this was I believe only six weeks in to becom in uh keto or or you know Carnival um and he went to he was invited to compete in France um at a pro level so he went and we can see that so he traveled 165 uh kilom uh the moving time was nearly 4 hours he was pushing out 387 Watts which is for anyone who knows anything about cycling that is absolutely incredible and if we look at the right hand side his Peak Performance his Max uh heart rate is 200 is his average heart rate for that entire event was 181 which means he was running over 90% of his V2 Max for nearly 4 hours fueled by nothing other than his own body fat so it it is there in black and white now this this gentleman I have I have asked if if he would be interviewed and if he would come on and and talk about his exped say um unfortunately he's looking for sponsor he's looking for sponsor within the cycling Community the cycling Community is heavily carb driven the sponsors are all carbohydrate companies excuse me and he fears that by doing so he would diminish any chance of of finding excuse me a a sponsor which is it's a shame and that is a but this is the reality this is the reality of of professional sports there are people who are ketogenic and cono at the highest level who are not telling people and why would you if you were an elite athlete performing at a high level why would would you tell your competition what you were doing yet we all still believe that that bowl of Pastor and rice before and after event is is actually what they're doing and I question that but then this brings me on to to to to strength and power again I just give you my interpretation and my own experience in strength and power but this is a study that looks at ketogenic athletes uh in in Elite artistic gymnasts and this shows despite a significant fat loss at the athletes did not lose any muscle strength or power but they were able to lose fat um so without carbohydrate we are told we cannot build muscle but this study shows despite um uh lack of carbohydrate protein in particular the amino acid Lucine activates MTO enough to stimulate muscle protein synthesis and further co-ingestion of carbohydrate did not increase muscle protein synthesis so extra carbohydrate did not increase muscle protein synthesis above adequate protein and this study shows the same but guess what does increase muscle protein synthesis protein consumed with fat now I've put a piece of steak there and butter but that steak is all you need because that steak contain the fat nature gives us this perfectly packaged present that contains every amino acid and vitamin and mineral we need along with the the correct ratio of fat all we need to increase our muscle is consuming animal proteins in particular I'm I'm a big advocate of steak in particular beef red meat um and this is why I believe you and I have noticed significant muscle gains in such a short period of time this is why I think your your clients uh have noticed muscle gains and this is why I believe that I managed to gain uh you know what I would consider exponential strength and muscle gain in such a short period of time and it makes perfect sense so these are these are two things that highlight the amino profile in in in Solon steak compared to kidney beans uh the amino acid profile and we know that animal uh proteins are far more nutrient dense as far as Amino profile and then there's a snippet there from um Paul saladino's book um fantastic snippet which shows uh every vitamin and mineral uh compared with blueberries and kale two so-called superfoods compared to animal proteins and you can see just by that glance that um more of those nutrients uh are found way higher in animal proteins now this is based on 100 grams but you wouldn't consume 100 grams of beef you would consume 500 grams of beef or 1,000 grams of beef so these figures can be cons you know comfortably multiplied by five or 10 but we'll play it at its own game you know and we know from previous conversations in the last podcast plants do not contain vitamin A they do not contain retinol they contain beta carodine which is a precursor that needs to be acted upon by an enzyme called bcmo to convert it into the active form of retinol animal proteins contain massive amounts of retinol B vitamins super low in Plants uh cobalamin B12 is non-existent as you said earlier in in in Plants uh vitamin C yes is high but you don't need as much vitamin C when you aeto or Carnival because they compete for the same metabolic pathway they compete for absorption carbohydrates and vitamin C so when you lower carbohydrates more vitamin C is absorbed vitamin D we cannot get this from an uh from from Plants we get this from animal proteins and the sun uh and arguably more beneficial from animal proteins vitamin K we cannot get from Plants we get this from animal proteins I said this in the last podcast in the UK kale is stamped with this stamp that says high in vitamin K kale does not contain any vitamin K kale contains vitamin K1 the human body needs vitamin K2 animal proteins choline creatin carnosine cartin toine all of these things that we can only get from animal proteins so animal proteins are the way forward I've just got a couple more slides to show uh and then we can rip anything apart but these are a few studies I'm going to run through really quickly but to understand the studies we need to understand that there's three types of Ketone bodies a ceto acetate be the hydroxy and acetone acetone is a wasted Ketone body which is elevated when we begin that on Journey ketogenic or Carnival Journey but our body utilizes and preferences beta hydroxy butr and this is what this study these studies highlight so these are further benefits which which Aid with athletic performance as well as health and well-being beta hydroxy blocks a complex called nlrp3 inflamm amone nlrp3 inflamm amone is responsible for a lot of the inflammatory signaling within the body so BHB blocks this uh a fights oxidative stress by the mechanism that we mentioned earlier in regards to NAD plus to the nadh ratio enhances gene expression it strengthens bones coming back to what we said earlier about um uh bones strengthen vegans and vegetarians supercharges cognition BHB will breach the blood brain barrier when glucose can't uh and will supply the brain with over 70% of his energy um BHB is is utilized in in um you know helping people with Alzheimer's dementia and Parkinson's it increases heart function uh by as much as blood heart function by as much as 25% and blood flow by as much as 75% which as an athlete is super important so living a ketogenic or Carnival lifestyle we have just restored by eating that piece of beef and nothing else plain and simply we have just restored every pillar of athletic performance we don't we we can there's an argument for other orenic AIDS which you know may we can go into now but that base of that beef is everything that we need and nothing else to increase athletic performance it's more to do with the things that we are taking way and again you know if living this way is so good why does everybody else you know uh you know believe that it isn't and it's confirmation by us everybody else says it's true so it must be everyone else is telling you the carbohydrates are key and this is a complete fallacy um you know and what makes you think no one else is doing it there Elite athletes all over the world who are living a ketogenic and Carnival Lifestyle on the QT and again that cyclist that I'm working with you know is borderline Pro he's going to turn pro no doubt and he's going to smash the the scene and I'm hoping as he develops in his career that he'll come out and say you know this is what I've been doing and this this is who I've been working with um because this people like this are going to spread the word but before I finish my rant my final thoughts so in my opinion and as the research tells us eating the way that our ancestors did living a ketogenic Carnival based lifestyle consuming lots of saturated fats proteins from high quality um grass-fed animal sources uh while heavily restricting or completely removing processed foods grains plants vegetables and Seed oils high and oxidized linolic acid and utilizing Ketone bodies by living this way in the form of beta hydroxy is the best way to improve our health well-being and athletic performance um and that is it that is um yeah so I'll I'll shut up now that was great man no that's awesome man I know I think that that's so important for people to you know to hear and understand especially athletes you know there's a lot of people that are coming to this to lose weight or to regain Health possibly both um it it's it's other people that are like well this looks great but is this just to lose weight I don't need to lose weight I'm an athlete do I need all these sorts of things I have to eat I I need to worry about my performance especially people that are trying to excel in school so that they can maybe get a college scholarship or turn pro or someone who's already Pro they're like I can't I can't I can't mess with this this is how I feed my my family and that's very understandable and so so going through this and and going through the actual data and the actual science and and looking at studies actually compare what we're talking about you know people that are that are keto adapted fat adapted you know like Professor noes from South Africa you he's done a lot of this stuff and shown you know uh you know again and again and again that that you exactly the same thing that you know once you're keto adapted fat adapted you have the same output potential um and then you switch as groups and they so okay we're going to keto adapt these guys and um and then you know the keto guys were going to eat carbs again keto adapt those and then and then see them yep okay yeah the the output didn't come down so that's um you know that's proof of concept there and as you say you know you have 150,000 K of energy available versus 10,000 with glycogen right so incredible yeah I mean that's just a no-brainer if you're if you're able to put out the same output and I would argue you put out more i' I've always been able to put out more in that in that state and you can even if you were just doing the same amount you can sustain it and maintain it for much longer and your hormones work better and your body works better and your physiology is better and your inflammation is down and you're not having all these other sorts of chemicals getting in the way even if it's just a little bit even if it's just a bit of sand in the gears it's still not optimal and if you're trying to optimize your health and performance this is what you have to consider and especially for the athletes especially for people growing up and trying to develop their body to optimal levels you know getting the most out of their genetics that they possibly can and then doing the most with that that they possibly can you need to think about optimization it's not good enough to just say well you know the good enough treatment it's like well you know I mean these are your kids like why why would you not want the best for your kids well vegan diet plant-based diet oh that's pretty good and they're doing all right and you know they're they're they're hitting their milestones and their height and weight and head circumference is all is all really good good it's all you know the top percentiles it could be better it could be optimal why would you not want optimal for your kids you know if there's if there's anything in there that can harm them if there's any advantage to doing it in another way there's there's I don't think it's it's it's ethical to go for the good enough solution when you're talking about the future of your kid of your children's lives the entire future of your child's life you know none of us developed our genetic potential none of us did because we didn't eat the way that we were designed to eat and you know our brains aren't as big our bodies aren't as as big and strong and powerful and fast and that's that's it you know there's nothing we can do about that besides optimize where we are right now but kids are different kids you can kids you can do something for and they can grow bigger stronger smarter and you know and they can have a a better uh life as a result of that potentially obviously you know what they do with that afterwards is um you know remains to be seen but this gives them the best that they can possibly achieve genetically give them optimize their development from a genetic point of view optimize their performance both mentally and physically optimize their physiology and health so they're not worrying about health issues all the time they're not taking a whole bunch of medications that gives them heada headaches and side effects and nausea they're not missing school they're not missing class they're not missing work all these things compound and they build up over years you know and so you you just take all of that out you just eliminate it and now you just all you have to do is focus on living your life and achieving your dreams and your goals it's a it's a very different life it's a very different life and I why would you not want that for your kid yeah and I think education is is incredibly important my my little girl she's only eight um and she arguably knows more about nutrition than a doctor does your self- excluded obviously um but I mean it's yeah education is key isn't it uh and and this is what I try to do with um you know with with my daughter is is explain about the benefits and things of of living a healthier lifestyle uh but yeah fantastic stuff no that was awesome man no thank you for that it was a great presentation yeah and um yeah I just yeah I I don't I don't have anything that I would would would change or anything like that you know just you know just you know with the ketones as well you know it's not um you know just that your brains can run on this stuff or part does can run this your heart tissue and your brain tissue prefer ketones and you when you're there's always going to be some ketones in your system but uh and whatever ketones are available your brain's taking them in and running on them crosses a bloodb brain barrier reconstitutes into fatty acids regrows the physical structures of your brain and if you have have are and this is what you know kids that are infants that are nursing they're in ketosis and that's when their brain is growing like wildfire and then we then we change them over to mushy peas and carrots and a bunch of sugary know sweet potatoes and crap like that boom just you just put a hard stop on that brain development and and growth so you know that's a bad idea and you know when you look at people say like well you know our brain prefers glucose you know that's that's its primary energy source the only reason they say that is when is because you're saying that a Fed State and a fasting state in Biochemistry and in a Fed State you're eating carbohydrates your insulin's up and you only you don't have enough ketones to run your brain properly so you have to draw in carbohydrates um but it is running on ketones during that time and you always run on ketones if they're available and if your blood sugar stays up but your ketones rise as well as your ketones go up your brain uses those ketones whatever ketones are available your brain uses and at a certain and it will start diminishing amount down the amount of glucose that it needs once you hit a certain threshold of ketones even if there's an abundance of glucose just doesn't take it in you know and so the vast majority of your brain will will exclusively run on ketones that means it prefers ketones because it has both available and it only draws in the ketones and takes those in so that's a preference so your brain prefers to run on ketones that's his optimal Fuel and uh and as as you said as well I think that that we've misnamed these things I don't think that's a fasting State and that's a Fed State I think you you eat 5,000 calories in ribey like you're not fasting right so that the whatever met metabolic system you're in it's not a fasting metabolism right U but we call it a fasting mimicking diet because it mimics fasting because you go into the same biochemistry uh biochemical pathway so clearly that's that's named wrong clearly that's that's a misnomer so you know we've named that wrong and um and I I agree you know all animals uh predominantly have that are in that so-called you know ketogenic fasting state they're not running on carbohydrates their insulin is not High um you know like bugs and insects or birds that like drink nectar you I don't honestly I don't know what their metabolism is but animals that eat fiber and get the fat and protein broke break down from that get fat and protein animals that eat other animals get fat and protein so the majority of the animal kingdom runs on fat and protein and and majority is that as as a proportion of the calories so that is what is normal that is what's natural and you know if if you're you know and so we've just forgotten that and by the time we're able to look at biochemistry at a molecular level everyone was just eating carbohydrates and that's why we just thought that that was a normal thing because everyone was eating carbohydrates but you eat anything except carbohydrates it looks like you're fasting so obviously uh we need to sort of rethink that and I I I totally agree that that um that is that is that those been switched around our primary metabolic state is is one without carbohydrates for sure and coming back to a point you just made a question that I get asked quite often is do I have to fast and the answer that I usually give is well no not really if you don't want to because living a carnival based lifestyle being ketogenic will activate we said we still see um autophagy a mitophagy activation Brown fat activation the ation of lipolysis the benefits um we see uh from living a ketogenic and Carnival lifestyle are are the same uh or similar I mean varying degrees obviously if we are fasting we may be able to increase further but just living the lifestyle eating intuitively eat when you're hungry if you're not hungry don't eat um but I'd be interesting to get your opinion on so one of the things that I get asked regularly with the athletes that I work with is everyone's in pursuit of being dual foed so when can I start putting carbs back in because that is a place that they get to right okay so they become to a point where I'm now metabolically flexible when can I and it's almost like this drug is calling them and they're on this pursuit of when when I'm ready to start eating carbs again now i' I've experimented over the years with with carbohydrate because I'm I'm in pursuit of optimal nutrition now if if I find a piece of research that will give me an indication that there is an advantage to be had from consuming a small amount of carbohydrate I look into it so I experimented over the years you know personally I've never noticed a benefit it only ever seems to hinder me U but I'm just one person I just may be genetically predispositioned not to consume carbohydrate but in in your experience is there an Avenue or a time where maybe an athlete that you you've been working with might benefit from carbohydrate or do you believe that the app regulation of those monobox Transporters will allow us to app regulate all of these and enzymes and and enable our our body's ability not to utilize carbohydrate and perform at that high level without putting any carbohydrate yeah so I that you know the question I think is is a funny one you know just like okay so I've gotten off all these carbs I've you know my metabolisms tuned up I'm I'm working out everything's getting better and better and better and better and better since I got rid of the carbohydrates when can I go back and and start eating the carbohydrates SC me up and was not as good you know that's like saying it's just like someone who had lead poisoning because they were drinking you know water from leaded pipes uh and they had lead poisoning they got them off of that and they got them chelated and everything like that like wow I feel great now now now I'm not drinking leaded water and I don't have lead poisoning so when can I go back to drink leaded water when when can I do that it tastes super good obviously I need it lead's good for you um like it's it's it's sort of funny you know because like they they've just said like I feel better now I'm doing better now my performance is better now when can I go back to doing that thing that wasn't as good um never you know well I mean it depends you know do you want to do you want to win or not I don't know you know it's up to you um you do you want your body working you know to its optimal uh to its best then then no you can't you can't go back to doing that if you did go back to doing that you know you're going to be more insulin sensitive not I mean you're you're not going to preload insulin so right at first your your blood sugar is going to go up and then you're going to start making insulin it's going to go rip into your muscles and your body but but then it's done then your insulin's up and uh and then you just shut off your body's ability to mobilize any any energy and then you have to just you have to keep refueling keep refueling keep refueling keep why is that a benefit why wouldn't you just keep pushing yourself and the harder you push yourself the more your body is going more your demand is this is demand driven glucano Genesis is demand driven it's not just like well this is what you've got and that's what you can work with that's what carbs are you eat that amount of carbs that's what you have to work with right and then it runs out and you're and it's over where whereas in a in a ketogenic State you know Sky's a limit the harder you push yourself the more your demand increases and the more your body responds and so there's going to be a limit in how much your body can produce but that will be better than anything you're going to be able to eat so you are going to be far better off staying the hell away from that stuff I don't I don't think that there is an advantage now if people want to do that and they think that that gives them advantage for some reason you know I I've spoken to some people that um uh professional athletes they felt great on a carnivore diet but you know they get sort of um you know playing like a longer game they get like an hour into it and they get just really bad leg cramps and like okay that's that's sort of you know I'm getting into the fourth quarter you know like an AFL game and it's just like you know I'm getting burning leg cramps like I I can't do that like you know I got to finish the game and so they find that having a bit of carbs helps prevent that you know and and so you know but there's workarounds and things like that so why they sort of would do that you know so maybe they find that there's something that's that's helpful in those very specific cases but if we're just talking about athletic performance and energy mobilization I don't I don't think that it's it's an advantage I have never felt better work better perform better than when I just absolutely don't have any any carbohydrates at all and I'm just eating fatty meat and drinking a lot of water and a lot of the the athletes that I'm working with now they're performance is getting better and better and better and better and better and better and better and you know some of the some of these guys you know like like um you know Ryan Ryan talet you know the the the the cathete he's getting ready to go to Nationals now uh he's just got second in the Big 10 um competition this year again so you know massive massive massive results from a guy who only started doing the de cathlon last year right and so you know so huge and and he was saying that this just like like you know he said to me he like you know this is this is you know um you know going carnivore has turned me into the athlete I've always wanted to be you know and he's just getting better and better and better and he's actually found you talking about strength weight to strength ratios he's fin he like it's too easy he's like it's too easy for me to put on muscle it is way too easy for me to put on muscle and so I'm now I'm getting too big too muscular and I've got to like actually tone it down in the gym so I don't pack on so much beef because you know he's like I need to stay fast he's lean as hell he's just packing on pure lean body muscle mass and so you know that's that's a problem a lot of people wish they had and his performance is just getting better and better and better and better um as as an athlete and he's just like he's like now the only bottleneck for me is is the the technique and the technical issu this is this is there's 10 events and I haven't been doing these events you know for the last you know 15 years like a lot of these other guys have you know so I'm I'm catching up but athletically you know he's just he's just killing it he's like there's nothing you know i' I've have no limitations athletically right now it's just coming down to you know improving my technique so that's that's where you get at at an elite level um and so why mess with that you know you're not doing that on carbs you've never been able to achieve the performance that you had when you were using carbs now that you're off carbs you go such so high such a high higher extent now you're saying well when can I eat carbs again why would you want to why would you want no you know like that that that makes no sense to me like mean you you're you're asking when you can do something that's harmful to you I mean you can do it anytime you want but it will never be an advantage I don't think anyway no I yeah yeah I agree I agree what about your thoughts on um creatin MH and coffee because obviously being Carnival we're not consuming a lot a lot of carnivals do drink coffee uh but caffeine is a known erogenic Aid we know that it helps with athletic performance of things um do you have any thoughts on that um yeah um so with with creatine like I mean you know like you said like um there there's quite a lot of creatine in red meat especially and I I almost exclusively eat red meat so I think I get you know quite quite a lot of creatine um I've never been a big creatine taker anyway like when I was in high school you know I I did try it I never necessarily noticed um a huge difference but um you know there's a lot of other things going on when you're when you're you know going through puberty and teenag and things like that so um you know I guess it depends on what people are going for and if they feel they need to meet a certain you know amount of milligrams of of creatine a day maybe they want to add in a bit more I think for most people's purposes and certainly for my purposes I think that the amount of creatine that I get in my in my food is is great and you know I've never been able to put on muscle more easily I'm in my 40s and it's easier to put on muscle now than it was in in my my my 20s you know I mean like it's crazy and um you know so caffeine and and coffee coffee you know the only people say well I'll drink decaf because caffeine's not great for you like well there's there's 150,000 other chemicals in in coffee as well it's not just the Caff and you know then and then doing decaf right they have to they either have to steam it so you don't get all the caffeine out of it or they use formalde and that does get all the caffeine but it doesn't uh eliminate all the the faldy so you know you're you know it's it's you know six of one half a dozen of the other so um so there are things in coffee objectively that we know about there's different lectin and tannins and Fates and then oxalates and things like that that that we know objectively can cause a problem and are are the reason that people like you and I have stopped eating other vegetables so you know if we're if we're sort of you know going down that route and saying well you know uh we're I'm not going to eat lettuce for that reason you know um why would I be drinking coffee you know there there's not necessarily like a lot of studies showing that like you know coffee's Baer in fact there's some that say that you know it's beneficial in in a number of ways and caffeine as well um but there aren't really any any studies in lettuce either you know um there are in spinach and and a lot of other things as well but you know if you there's not necessarily A study for every single you know food item that you that you have and so but just because some you know evidence doesn't exist doesn't mean that uh it's not out there to be to be discovered and so how I think about it is objectively there are these things in there that I choose to avoid and I avoid other things for the same reason so you know just just for the same reasons I just avoid coffee and I have dry coffee I've never really been a big coffee drinker anyway because it never actually made me feel good in the first place and when I've you know since gone carnivore and tried coffee again I I normally don't get sore after I work out which just pisses people off to like hear that but I don't and you can you can do the same thing just try it and you'll see um but when I drink one cup of black coffee and I'm sore for two days right and so obviously there's something in there that's affecting me now will that have long-term detrimental effects on my Health and Longevity no idea but you know what I'm sore right now and so I don't really want to do it and as far as far as caffeine caffeine doesn't do that I've I've taken just caffeine pills on their own to avoid all the other things that are in coffee and I get the the hit of caffeine but I don't get sore but I get an initial hit of energy and I feel better and then I pay for it and so you know especially if you're looking at this from an athletic point of view sure you know you is GNA hype you up give you a bit of a let's go get them sort of mentality that's going to crash and when that does crash you're going to be at a disadvantage to where you were you would have been if you just left it alone and I find that when I'm I'm getting into Athletics I'm might I'm building up energy and I'm going because your body meets the demand uh that you put at it if you're in a if you're in ketosis and so when I push myself my body delivers more energy burns more energy I feel better because of that you just this is one the reasons why caffeine makes you feel better because you burn more energy and burning more energy makes you feel good so when I start working hard I start burning more energy I feel good I want to work harder makes me feel better and I work harder so you get this you get this uh feedback loop this positive feedback loop of just pushing yourself harder and harder and harder so I can get there anyway you want to jump started with some caffeine sure but is that going to derail you in the future um and and make it so you know you're not able to perform as well later on and you're maybe not getting that Incredible Hulk sort of buildup where you're getting more and more angry and more and more powerful at the same time and um you know so I don't you know I I don't think there are any studies that can you know elucidate that for us at least currently but I think people should certainly try that and just understand that that Concept in their head and if they if you're going to do something shortterm you know like a you know maybe even like a rugby game or something like that um basketball game whatever maybe that's an advantage but maybe it makes you too jittery and you make mistakes who knows but anything longer than that you're probably going to hit a crash and you're probably going to be uh at a disadvantage uh for having done that but you know if people you know if if you're if you're about to do an athletic competition sport or whatever and you find that you know taking a caffeine pill before helps you go for it um but try it without and and know what you're you have something to compare it against and and see see what what you actually have there and say okay when I don't do it like I actually feel great I take this like all right I was jittery but you know it wasn't actually that much of an advantage and I I think I prefer this other one or you felt great on the caffeine you know you felt great without it but you felt like you had a bit extra of an edge go for it so I think it it's it's personal but for me I don't I don't I don't feel that I need that stuff I feel I just work fantastic without it perfect fantastic Anthony pleasure chatting as always awesome it's great to get into the weeds um yeah fantastic thanks again for having me on massively appreciated no not a problem man it's absolute pleasure as usual and thank you very much for taking us through that that was awesome so hopefully all the all the athletes out there that that are sort of on the fence and thinking about this they'll be reassured by that and know that they can they can do this safely and it will be a massive massive benefit you know I mean you talk about how people say they don't want to they don't want to give the the game away they've got an advantage they want to keep that advantage and this is why I try to stress this to people hey this is a huge Advantage you know you want to you want to be able to perform and Excel at a sport from you know School Edge onward you know this is it this this will give you a huge leg up on all of your competition um I was always the one I was always of of the mindset that that I was happy to like tell people what I was doing how I was training and uh it was just like yeah because like I was I was confident that I was going to work harder than them anyway and I was going to beat them anyway and I wanted good competition I didn't want to win because you know the best players didn't show up you know I I remember like you know playing different games against top teams and they oh my God I got this guy like oh jesz oh this guy's so good I'm like good hope he's sick no I don't hope he's sick I hope he's like you know you know pissed off and ready to go you know that's the thing if you if you want to be the best you have to beat the best and you're never going to be the best unless you have the chance to beat the best I love that I always love playing against that and I just I just wanted to play I just wanted people at their best and I wanted people to be able to Trin and and and be able to beat them anyway that's what I liked because like I mean you know that's not that's not really a prize if you if you've handicapped other people you know and um and you you know it's not really necessarily a handicap if they're just doing what they're doing but I'm happy to tell people what I do and how I do it and I'm going to beat you at it anyway because I've been doing it longer and I work harder so there you go yeah and I'm Carnival yeah exactly cool awesome man was been an absolute pleasure uh everyone please go check out uh Richard's stuff over at keto Pro can you tell us where where um where where else we can find you on your socials yeah so Instagram is ketor proo um now as I say I work with a lot of people who are low carb ketogenic so I know this is predominantly Carnival Community I am carnivore but I do work with uh everyone at every level so there there are posts on there that are gravitated towards low carbon keto but um so bear with it don't let don't let let that put you off uh the information that we put out is um you know as I'm sure you'll agree is absolutely fantastic uh the website where we do low carb ketogenic uh and Carnival type products and Foods is the keto.com uh and I'm on Facebook as Richard anthonyy Smith and we have a low carb keto group called keto which we are now GR habitated into low carb keto and Carnival uh so feel free to check that out and YouTube channel which you know we're going to do will post this so this will be posted to that as well and that is koror proo again I believe um yeah and that is it fantastic thanks for having me on pleasure as always no awesome and and for for those because we will do a postage put this on on both of our channels uh so people who uh wanted to check mine out it's just Anthony chaffy MD on YouTube Instagram and Anthony chafy on on Twitter and uh you can sort of find all the other things uh through those and um yeah so if you like that please do uh like leave a comment let us know what you thought and and how this has affected your health and training and please share this with anyone who thinks uh you think that would uh be uh entertained or benefited by it all right thanks everyone really appreciate you guys coming in and we'll see you next time [Music]