Digestion, Chewing, and Satiety Hormones

One thing I'd like to say first is about the CCK, the cholecystokinin, which took me forever to learn how to say quickly in front of a class. It's not an easy word to say. the easiest way to get that up is to chew your fucking food chew, chew because typically people chew, chew, swallow and what they found was if you masticate your food properly if you chew your food until it's a semi-liquid state it raises CCK which then turns leptin down or leptin up which is another satiety hormone it creates a crash in ghrelin which is a hunger hormone and it also increases your pancreas and your gallbladder's ability to secrete what it needs to secrete into the small intestine to actually emulsify and break down your food and absorb it correctly. Of course, you're going to get more saliva as well too, which is going to improve digestion. And that's going to, the saliva, the receptors in your mouth will tell your brain what's coming in so that your body can be prepared to digest it more effectively. And in a lot of cases, the guys that come to me with digestive assimilation issues, if I get them to just chew their fucking food correctly and sit there and relax and enjoy their meal, a lot of their digestive issues goes away. It's one of those things, and Matt's been talking about it a lot, is actually the ability to rest and then digest. So don't be stressed out. Don't be eating on the go. Try not to eat at your desk while you're doing work as well too. That's a big one as well. And even the weird ones with the positive affirmations, you know, basically saying that this food's going to give me the good stuff. If you focus on the good stuff that you're going to take out of the food and not be worried about allergies and intolerances and that sort of stuff, you can actually reduce your degree of allergies and intolerances to those particular foods. Absolutely. The study on the chewing thing, they found that people that chewed their food 40 times versus the controls who chewed 15 times also ate 11.9% less total food. Wow. So what's going to work better for somebody? Me saying, we're going to put you on a hypocaloric diet, or me saying, well, we're just going to eat normally, but you're going to chew your food, and that automatically puts them in a 12% caloric deficit because they're satisfied and they don't need as much naturally. And what if you did both? What if for the people out there, a little trick that you can do is fill up your plate with things that take a lot of chewing? you know that's why there's foods out there that actually give you negative calories you know like the salaries and that sort of stuff that you you'll actually burn more calories in the process of chewing them you'll never get out of them so those things you can have on your plate in unlimited amounts pretty much you know um that's why we did it in my clinic is fill yourself up with these chew these and you'll be tired you'll be sick of eating by and large people don't eat enough fruits and veggies yeah and that's another thing we can talk about is the people's misconception and it makes you fail, which is completely fucking ridiculous. I love that topic. And it's something that we've breached a couple of times where, again, and it's funny because we were talking, having this interview the other day with Jared Hustler and Ali and a few of those guys, Alicia Goins, and who's the other gentleman? Geegan. Geegan. And we were talking a lot about the philosophy around what we stand for. And what we stand for, typically, and if I don't know an answer, I mean, I'm not as smart as you three guys, especially, you know, spending time. I know there's a lot that I don't know, but I always defer back to nature knows best. I always defer back to, you know, whenever you start looking at extreme things, you might be able to move the pendulum over here to the right for a period of time. But naturally, you can't hold back the tide. Naturally, you know, that homeostasis, that's where you want to be. And the variations that occur, you want to be, you know, to either side. But eventually, it has to come back to the middle. Well, fruit is a part of our diet. I mean, it has to be. When people take extreme measures to remove whole food groups out of their diet for long periods of time, that scares me. So I'm looking forward to hearing how you incorporate diet, you know, fruit into people's diet when they're trying to lose body fat. But before we get there, could we talk about the study? Yeah. Because you turned yourself into a sidewalk. My end of one study here. So Freestyle, they do blood glucose monitors. And I've always used like a Freestyle Optium because it measures blood glucose and also ketones. And how does it do that? It does that through a finger prick. Right. So you prick your finger, you put a tiny little bit of blood on it, and then we can track it. And I done that for probably 10 years just to see And I always been a low guy because that the way I was taught That the way to eat And I believe that a lot of the population should probably eat lower carb because they just not active enough But for performance if you not eating carbs if people tell you that a low-carb diet is better for performance, they're fucking smoking crack. They need to step away from the crack pipe because the fact of the matter is carbohydrates, think about what's in the name, hydrate. So you're going to be more hydrated, which is going to make you stronger and also give you more, it's going to give you a lot more leverage and a lot more performance, right? Especially even Steve, when he goes out and runs, what are you going to run out of? You're going to be sweating and run out of a lot of water. So you want to make sure you have proper hydration. So just because a lot of people talk about this, the way that low-carb stuff helps performance is through mitochondrial biogenesis because it's the same concept as the baseball guys will be swinging a weighted bat around before they go out with a normal bat. They swing it harder. So what they do with the low-carb is you go low-carb, put yourself into a place where you can't perform well to force your body to adapt by making more mitochondria. So that way when you compete, you put the carbs back in and you've got more energy to burn more carbs. So it's the carbs still the performance fuel for performance. The actual low-carb phase was a trick to get your body to adapt, to get used to lower carbs. It's like blood doping and everything. Yeah, training at altitude. Training at altitudes, all those sort of things. But you know what else makes your mitochondria healthy? What's that? Carbohydrate. Doing fucking aerobics. Yeah, so what we typically do with people, we'll put them on a prepping to prep phase where we get them a good aerobic base, and then we find out where their carb tolerance is, and then we add some weight training, and then we add more carbs, add weight training, and more carbs, and they get lean and they grow. Instead of destroying their metabolism, we're increasing their metabolism, right? And with carbohydrates, can you break that down a little bit further? I mean, is that predominantly low GI or low glycemic load? What does it look like where it doesn't matter? Yeah, we found that the glycemic load is all bullshit. Right. Because you never eat something by itself. So fat slows it down, protein slows it down. And what they found was glycemic load is variable against different people. So if all of us eat the same carbohydrate meal, we're all going to have vastly different glycemic responses. So the key is to set your metabolism up for success. We work first on mitochondria Because when you look at things like type 2 diabetes, type 2 diabetes is more of a mitochondrial issue than anything. Because what ends up happening is if you're flooding the cell, then you're overproducing hydrogen, you're overproducing lactate. That has to be recycled, and you're not making a lot of energy. So if that glucose doesn't actually get into the mitochondria to go through substrate oxidation where you're making all the energy, you have a cell danger response, and your cells start to shut down, and then you start getting high blood sugar, and then you start getting high triglycerides, and then you start getting the betas. Right. So, um, and that's just a lifestyle thing that happens over decades of not taking care of yourself and not keeping all of your machinery in good working order. So if we, if we can set somebody up and, you know, do a good six to eight week block of a lot of aerobics and we're still lifting weights, we're just not smashing ourselves. And we're doing a lot of like a lot of activity that's going to harness type one and type two, a muscle fiber. So we're doing a lot of, uh, higher rep lifting, teaching clients how to lift. So we're staying like the bodybuilder rep range. and a little bit in the strength endurance. And that's going to give them the musculature where that's where the majority of your mitochondria is. And then we can start lowering down the aerobics and bringing in the sprints and bringing in the weight training. And the fat just falls off of them and their performance goes up and all their health markers get better. So when I did the freestyle test, they have a new freestyle Libre. And you can actually get it online. And you have a little device and then you have an implant that you implant in the back of your triceps and it does a constant glucose monitoring. You tap it to it, and it tells you it graphs everything out. And