Episode 201: Understanding Fasting and Keto for …...conventional wisdom and all the diet and...

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Episode201:UnderstandingFastingandKetoforWomen(EvenDuringPregnancyorBreastfeeding)

-PlusInstantPotTips!


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Child:WelcometomyMommy’spodcast.

ThispodcastissponsoredbyFuroHealth-aleadingproviderofcoldplungetubs,includingtheoneIboughtandhaveinmyhome.Don’tgetmewrong,I’mnotafanofbeingcold…Sowhysitaroundincoldwater?Foronething…athleteshavebeenusingcoldforrecoveryforyears,andI’verecentlydecideditwouldbeagoodideatogetbacktopowerliftingandrunning.Butthistubisamazing,andwassupereasytoinstallbecauseitplugsintoaregularelectricaloutletcanbeinstalledanywhereandkeepswaterconsistently42-58degreeswithoutneedingice.WhileIoriginallystartedcoldtherapyforthephysicalbenefits,Iabsolutelylovethecognitiveandmoodbenefits!I’venoticedthatI’mmuchmorefocusedandproductiveondaysIgetcold,andoftenhappiertoo.Ifyou’veeverjumpedintocoldwaterandspontaneouslylaughed,thisislikelyfromthereleaseofmoodboostingneutotransmittersthatcoldstimulates.CheckoutthetubIgotandthatIusedailyatfurohealth.com

ThispodcastisbroughttoyoubyThriveMarket.YoualreadyknowIlovethemforsomanyreasons,butaswegetclosetoholidaysandallofthecookingandcelebrationsthatgowithit,Thrivemakesmylifesomucheasier!WealmostalwayshavecompanyforeveryholidaysoIpre-planmymealsandorderallthebulkandnon-perishableingredientsI’llneedfromThrivesoIhavethemonhandwhenIneedthem.TheirThriveMarketBrandlinehasallofthestaplesIneedatmuchbetterpricesthanIcanfindlocallyandtheymakesureI’malwayspreparedtohostacrowd.Here’satip:Ikeepabunchoftheiralmondflour,pumpkinpureeandcinnamononhandsoifwegetinvitedtoaholidaydinnerorevent,Icanwhipupapumpkinpieinanhourorlessandhaveittotakewithus.Checkthemoutandsave25%onyourfirstorderatthrivemarket.com/Katie

Katie:Hello,andwelcometo"TheWellnessMama"podcast.I'mKatie,fromwellnessmama.com.AndIamheretodaywithadearfriendandoneofmymentors,MarkSisson,whois"TheNewYorkTimes"bestsellingauthoroftherecent"KetoResetDiet"andnowalsothebestsellingauthorofthe"KetoResetDiet"cookbookwhichwe'regonnatalkabouttoday.He'salsotheauthorof"ThePrimalBlueprint"andseveralotherbooks,andfounderofPrimalKitchenwhichisoneofmyfavoritebrandsofcondimentsandmayo.Andtheynowhaveanunsweetenedketchupthatisahitinourhouse.He'salsoaformerworld-classenduranceathlete,oneoftheleadingvoicesintheevolutionaryhealthmovement.Andyou'reprobablyfamiliarwithhispopularblog,marksdailyapple.com,whichpavedthewayformanyofusintheprimalpaleoandhealthworlds,tochallengeconventionalwisdomandallthedietandexerciseprinciplesandtoreallytakepersonalresponsibilityforourhealth.AndlikeIsaid,Icredithimwithbeinganearlymentorandadearfriend.AndMark,welcomeandthanksforbeinghere.

Mark:Alwaysapleasure,Katie.Greattotalktoyou.

Katie:So,okay,therearedozensofquestionsIwanttoaskyouandIknowthatthisisjustgonnaendupbeingafunconversationandwe'llgetintosomescience.Butfirst,Ihavetotalkaboutyournewcookbook.SoyoujustwroteanentirecookbookdedicatedtoketoandInstantPot,whichIfeellikeisahugehurdle,bothofthosethings,andyoudidbothofthem.Andtherearealotofmomslistening,wholikeme,adoretheirInstantPotanduseitallthetime.Butyou'vecreatedallthesenewrecipesthatarealsoketo,whichissuperpopularrightnow.So,firstofall,asafellowcookbookauthor,Ihavetoknow,howdidyoupulloffsomanydeliciousrecipes?Andsecondofall,I'dlovetohearanyInstantPottipsyouhaveaftertestingthatmanyrecipes.

Mark:Okay.Well,Imean,look,Ihaveagreatteam.AndIcouldn'tdowhatIdoandIcouldn'tcrankoutthecontentthatIdothesedayswithoutanawesometeamofpeoplewhoaregreatwriters,greatresearchers,


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greatchefs.Andyouknow,mysecrettocookbooksis,andit'skindofalittlehiddensecret,butyouknowIlovetoeat,right?Imakenobonesaboutthat.IlovetoeatandIwanteverybiteoffoodIputinmymouthtotastegreat.ButIdon'tliketocook.SoIhavepeople,Katie,whocookforme.Butinorderforpeopletocookforme,Ihavetokindoftellthem,youknow,whattocookandhowtoprepareit.Sothatreallyisthegenesisofmycookbooks,islikehereiswhatIwouldliketohavemadeforme.AndifIhavetomakeitmyself,I'llmakeitmyself.Butifsomebodyelseisgonnadoit,Iwanttheinstructionstobeclearandconciseandeasytofollow.AndI'mfortunatetohavenotjustadaughterwho'safoodieandanauthorandlovestocook,butIhavehousekeeperswhoaretrainedchefs.SoI'mkindofinauniquelittlezoneherewhereI'msurroundedbypeoplewhotakereallygoodcareofme,whichallowsmethis...youknow,thebenefitofkindoffiguringoutthefoodsIwannaeat.AndifIwannacombine,youknow,cashewnutbutterwithbroccoli,I'lldoit.IfIwannacombinecauliflower,youknow,andpickles,I'lldoit.SoI'vegotagreat,youknow,agreatstartingplatformwithresearchersandpeoplewhocan,youknow,makethekindsoffoodsthatIthinkIwannaeat,makethemtastereallygreat.Sothat'smysecret.

Katie:Ilovethat.That'sanewlifegoalforme.ButonethingIlovedbothaboutyour"TheKetoReset"bookandthenalsothecookbook,isthefocusonveggies.BecauseIfeellikesometimeswithketo,peoplegetwrappedupinthisbaconandcheesedietandtheykindofforgetabouttheveggiesbecausecertainvegetablesdohavealotofcarbohydrates.Andinyourbookespecially,youhavesomanyvegetablesintherecipesthatarealsoketo,thatarealsoInstantPot.Likethecauliflowermacandcheese,mykidslovethatone.ButIwannajusthaveyouclarifythatalittlebitbecauseIfeellikeveggiesgetforgottenwhenpeopletalkaboutketo,andIknowyouhaveareallyvaluableinsightonthis.

Mark:Well,youknow,it'sinterestingbecauseIreadalotonthesocialmediathesedaysaboutthecarnivorediet,right?That'sthenewbigthingthatalotofguysaredoing,alotofgalsaredoingtoo,whereyou'rejusteatingnothingbutmeat.AndI'mlike,"Whoa,thatissonotwhereI'mat,"andthatis,look,I...Firstofall,ketoisabouteatingrealfoodandit'smostlyaboutcuttingoutrefinedsugars,refinedgrains,refinedsourcesofcarbohydrateandindustrialseedoil.Sogettingridofallthosenastyoils,thesoybean,thecornoil,thecanola,certainsunfloweroilsandthingslikethat.Andit'sgettingdowntorealfood,andrealfoodmeansvegetable,lotsofvegetables.Look,asmuchasI'mketoandI'minandoutofwhatIcalltheketozone,Istillmakevegetablesthemainbasisofmyfoodplateandofmydiet.Ihaveabigasssaladjustabouteverysingleday.Thatsaladisabowlfullof,youknow,colorfulvegetables.AndIjustmakeitketobyputtingaPrimalKitchendressingonthat'smostlyavocadooilandthenwhateverspicesandherbsandthingsareintheretoaddflavorandhealthfulnesstoit.Imightputaformofmeatonthat.Butthat'sbasicallythemostperfectketomealIcanthinkof.

Sonowwhenyoutalkaboutputting,youknow,veggiesinaCrock-PotorinanInstantPotand,youknow,slowcookingthemorfastcookingthemandthenputtingsomecheeseinthereorputtingsomenutbutterinthereorputting,youknow,someotherproteinversioninthere,you'recreatingaketomeal.Andofcourse,theironywithallthesemealsisthatifyoupresentedthistoanyguestwhowascomingoverfordinneronenightandsaid...anddidn'ttellthemhowyouate,theywouldstillthinkitwasoneofthebestdishestheyeverhad,right,becauseit'ssosatisfying,it'ssoflavorful,it'ssotasty.Butthat'sreallythesecretinketo,isthatallthemealsthatweeatarereallygood,reallyflavorfulandreallysatisfyingandfilling.


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Katie:Yeah,exactly.AndIthink...likeIsaid,Ithinkthat'stheimportantclarification,becauseI'veseensomeversionsofketothatIconsiderprettydangerous,whenthey're...Likethecarnivoredietwhichisn't,Iguess,specificallyketo,orjustpeoplewhoareliterallydrinkingcupsandcupsoffattohitcertainketometricsandmacros,andthey'reforgettingaboutthevegetables.AndI'mjustcringingfromthegutbacteriaside.Like,weweremadetoeatawidevarietyofdifferenttypesofvegetablesthathavemicronutrientsandprebioticsthatfeedourgut.Soit'sbeenworrisometomeandI'mgladthatyou'rethevoiceofreasonintheworld,explainingthatketodoesincludevegetables.Andit'snotjustokay,it'simportanttoeatthose,especiallywithkids.

Mark:Exactly,notjustokaybutimportant.Andpeople,again,theyassumethatvegetableshavelotsofcarbs.Butifyoulookatlikethreeservingsofbroccoli,there'slike,youknow,eightgramsofcarbsinwhatyouwouldconsiderthreeservingsofbroccoli.Andthenifyouputbutteronitoroliveoiloravocadooilorsomekindofa...whatIliketodoisdipitinPrimalKitchengarlicaiolimayo.You'renotonly...you'resortofdispersingthosecarbswhicharealreadylockedinafibrousmatrix.They'realreadyaverylowglycemicindexcarb.

Andyouknow,whenwetalkaboutketo,oneofthethingsthatweuseasametricishowquicklyinsulinraisesorrisesinthebloodstreamasaresultofthemealyoujustate.Becauseketoisatitsessenceaninsulin-loweringwayofeating,becausethroughloweringinsulinwethenpromptourbodytoreleasefatfromstorageandweburnitasafuelandthat'sreallytheintentionofallofthisstuff.Andso,youknow,ifyoucouldcontrolinsulinthroughyourreducedintakeofcarbohydrate,that'sreallywhatketoisprimarilyconcernedwith.Andifyoucanlockthosecarbohydratesintoafibrousmatrix,likewedoinalmostallcolorfulvegetables,andfurthermore,we,youknow,putbutteronorsomeformoffatthatevenfurtherslowsdownthatrelease,we'veaccomplishednotonlythegoalof,youknow,totalnumberofcarbsbecausethey'reverylowincarbsingeneralbutalsothetimingofthereleaseofthosecarbsintothebloodstreamandtheirminimal,ifany,effectoninsulin.

Andthentoyourpoint,thefactthat,youknow,we...somanypeopleoverlookahealthygutbiome.Theyoverlooktheimportanceofthesehundredtrillionorsobacteriaandfungusandthings,youknow,yeasteventhatlivewithinusandsortofhaveatremendouseffectonnotonlyhowwedigestfoodbuthowweaccessshortchainfattyacids,neurotransmitterproduction,awholehostofthingsthathappenasaresultofahealthygutbiome.Andifwedon'tfeedthatgutbiomethesubstrate,thefoodthatthoselittlebacterianeedtothrive,weareshortchangingourhealth.Andthat'soneoftheissuesIhavewiththis,withthecarnivorediet,isthatthere'sjustnotenoughofthissolublefiber,orinsolublefiberforthatmatter,butmostlysolublefiberthatisgoingtoprovidethatamountofsubstrateforthosehealthygutbacteria.And,ofcourse,then,youknow,wecan'toverlookthefactthatwe...themicronutrients,thephytonutrients,thevitaminsandminerals,thoseotherphytonutrientsthatwefindinvegetables,andsomefruit,thatwejustdon'tfindinanotherwisevegetable-freeeatingstrategy.Soifyou'reketoandyou'renoteatingrelativelysignificantamountsofvegetables,you're,youknow...Ihatetosayyou'redoingitwrongbutthere'sprobablyabetterwaytodoit.

Katie:Absolutely.That'smyconcernwhenIseethecarnivoredietorevenpeoplewhoarejustzerocarbandthey'reeatingonlyfatsandsmallamountsofprotein,isjustthatwhenyoulookatthingslike,forinstance,throughthelensof"ThePrimalBlueprint,"orwhatweunderstandaboutourhistoryashumans,peoplewereneverinasituationwheretheyforlongperiodsoftimeavoidedvegetablesandmicronutrientsinthatway.Andcertainlyiftherewerevegetablesoranykindofherbsorvegetablesaround,theyweregonnaeatthem.


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Theyweren'tgonnanoteatthemonpurpose.Andthosethingsallprovidemicronutrientsandbiodiversityinourgut.AndIjusthearsomuchdebateandIgetsomanyquestions,andI'msureyoumusttoo,about,"Well,whataboutcanpeopledo...canthesetypesofpeopledoketo?"Andcankidsdoketo?AndIfeellikeweneedtoreframetheconversation,whichisnotthatweshould...anyofusshouldbenecessarilytrackingourbloodketonelevelstoseeifwe'reinketosis,especiallynotchildren,butshouldwebeeatingmorewholefoodsthatincludevegetablesthatincludeloweramountsofcarbohydratesandnoprocessedcarbs?Absolutely.Like,that'swhatweweremadetodo.Theconversationdoesn'thavetobeabouttrackingmacrostothetiniestpercentageorseeingifourbloodlevelslineup,especiallywithanyspecializedsegmentofthepopulation,likechildrenorpregnantwomen.Butitshouldbeaboutgettingthefocusbacktorealfood,whichIknowisahugekeyforyouaswell.

Mark:Oh,alwayshasbeen.AndIthink,youknow,whatI'mseeingnowandIlikeinthevernacularisthis...isagreaterandgreateruseofthetermketo.Soketoisn'tnecessarilyketogenicorketosis,butketoissortofawayofeatingthatjustoptimizestheintakeofthesenutrientswejusttalkedabout.Itreducesmorethananything,reducesrefinedsugars,refinedcarbohydrates,refinedgrains,industrialseedoils.Certainlygetsridof,youknow,thetransfatsandhydrogenatedfatsandoilsandthingslikethat,replacesthemwithhealthyfatsandoils.Andthat'sjustthewayweshouldbeeating.Sowhetheryoucallitketoorlowcarborjustrealfood,itstillallkindoffitsintothisonelittlenicedescriptionofhowweoughttobeeating.

Andit's,asyousaid,it'snotaboutchasingsomehighketonelevelbecausethis...thereasonwe'redoingthisisn'ttohavehighketones.Thereasonwe'redoingthisistofeelbetter.Really,thereasonwe'redoingthisistoburnoff,youknow,unwantedbodyfat,tohavemoreenergythroughouttheday,toaccessourcognitionalittlebitmoreelegantlyandhaveaccesstoourmemory,tosleepbetter,youknow,tofeelmoreupbeatthroughouttheday.Andallofthesethingshappenasaresultofthebodyreducingitsrelianceoncarbohydrateandthereforeglucoseonaregularbasis,andbecomingwhatIcallmetabolicallyefficient.

Sowhenyoubecomemetabolicallyefficient,you'reabletodriveenergyfromthefatonyourbody,thefatontheplateoffoodyoujustate,theglucoseinyourbloodstream,theglycogeninyourmuscles,thecarbohydrateontheplateoffoodyoujustate.Eventoacertainextent,theketonesthatyourliverismakingifyoudecide,forwhateverreason,toskipamealortwo,oraday.Andinanyofthesecases,youknow,youdon'tgointoafunkbecauseyoudidn'thaveaparticulartypeofnutrient.Youbecomesometabolicallyflexibleandmetabolicallyefficient,thatanytypeoffoodyoueatmakesyoufeelgood.Itmakesyoufeellike...obviouslyprovidedyoueatitwithinthislistof,youknow,foodsthatwe'retalkingaboutbeingapprovedandexcludethecrapthatwejusttalkedaboutexcluding,itreallydoesn'tmatterwhatthemacrosare.SoIliveinwhatIcallaketozone,andformethatmeanssomedaysImighthave...ifIlookbackontheday,Igo,"Wow,Ionlyhadlike30gramsofcarbstoday,"butIfeltgreat,Ihadagreatworkout.Icruisedthroughtheday.Youknow,everythingwaswonderful.AndthenextdayImighthave135gramsofcarbsbecauseImighthavehadasweetpotatoandImighthavehadsome,youknow,whatever,andIfeeljustasgood.Andit'snotlikeIgetkickedoutofketosis,youknow,andIhavetospendfourdaysinpenance,gettingbackintoketosis.No,Ibuiltthemetabolicflexibilitybythis...withthiswayofeating,thatmorethananythingisbasedonexcludingthebadthingsandincludingthegoodthings.

Katie:Thatmakestotalsense.AndIlovethatsincethebeginningyourapproachhasalwaysbeendoingthisinreallifeandconvenience.Becauseit'snosecretthatrealfoodcanbeharderanditcanbemoreworkandwe


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dohavetobealittlebitmorecognizantofplanningandthatkindofthing.ButIfeellikenowwithtools,likemoderntoolsliketheInstantPotwhich,yeah,theydidn'texistwithourhunter-gatherancestorsbutIwouldbetthatifitdidtheywouldhaveusedit.Anditmakesbeingabletogetthosenutrient-densefoodssomucheasierbecauseI'mnotspendinglikefourhourscookingdinner.I'mjustthrowingeverythinginanInstantPotandspending20minutescookingdinner.Ilovethatwe'refinallyseeingthetideturnonthisandIfeellikenowreallyrealfoodisactuallyaloteasierthanitusedtobe.

Mark:Ilovethat.Youknow,andtherearealltheseopportunitiesthat,youknow,innovationinthemarketplace,likeBlueApronandSunBasketandthingslikethat,whereyoucankindofgohalfwayinbetweenandyoucanhaveyourrealfoodsenttoyouandwiththerecipesalldone.Andyoucouldputthosetogetherandhavetheexperienceofmakingamealwithoutbeingachef.

Katie:Whenyouguys,withlikePrimalKitchen,Imean,Ican'tremember...WhenIstarted,Ihadtomakemyownmayoandaiolisfromscratchallthetime.Andyoucouldn'tevenfindavocadooilingrocerystoreswhereIlived,backwhenIstarted.

Mark:Itwascrazy.And,youknow,thatwas...ifIdosaysomyself,itwassortofpartlyblindluck.Butyouknow,wespentayearintheR&Dkitchen,becauseIthoughtforthelongesttimethatwhatmakesthedifferenceforpeoplewhoare,youknow,likeIam,youknow,onthegoandwantingtoeatrelativelyquicklybutwannaeatwell,don'thavehourstoprepareameal,it'sthesaucesandthedressingsandthetoppingsandthemethodsofpreparationthatmakerealfoodexciting.Becauseyouknow,youcouldjustcookasteakeverysinglenight,butImean,atsomepointyoumightwannaputsomethingonitoryoucansteamupbroccoliifyouwant.It'saveryhealthymealbutit'snotgonnatasteasgreatasifyouputsomesortofgarlicaiolimayoontopofitorevenjustslatheritinbutter.Youknow,cauliflowerrice,youcan,youknow,spruceitupwithsomesliveredalmondsandsomeraisinsandsomecurcuminandturmeric,whatever.Imean,there'sallthese...it'sthewaywepreparefoodthatreallykeepsitexcitingandinterestingandmakesitasustainablewayofeating.Becauseyouknow,whenyoucutoutallthepiesandcakesandcandiesandcookiesandcrackersandsweetenedbeveragesandbreadandcerealsandpasta,youknow,you'vegot...hey,let'stellitlikeitis,Katie,you'vegotlikefivekindsofmeatyou'regonnaeat,right?Beef,pork,lamb,chicken,turkey,maybeyou'llhavesomeelkifyou'rereally,youknow,wildandcrazy.Nameme17vegetablesthatyou'regonnaeatnextyear.Andofthose17,there'sprobablyfourthatyou'regonnaeat80%ofthetime,right?

Andthenthere'sacoupleofroottubers.Youmighthaveapotato,whitepotato.Youmighthavesweetpotato.Butit'slike,"Okay,whatelseisthereintherealfoodrealm?"It'showyoupreparethesethingsthatgivesyouaninfinite,almostinfinitevarietyoftastesensationsandwaystoeatthemandmaintainthisexcitementabouthowyoueat.Andsothat'swhatreallystartedthisprocessofmegoingintomykitchenandgoing,"Okay,whatcanI...whatproductcanImakeinabottlethat's100%,like,naturalandhealthfulandtastesgreat,thatIcouldaddtowhatI'vejustcookedtomakeitmoreexciting?"Andoverthatfirstyearwedidbarbecuesaucesandwedidketchupandwedidmustardandwediddressings.Imean,wehadbeautifulThaicoconutcurrydressingandsomestuffthatIreallylove.Butthefirstthing,theonlythingattheendofoneyearthatwecouldmakecommerciallywasthisavocadooilbasedmayonnaise.


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Andyouknow,wehadthisinternaldiscussionlike,"Dowestartacompanywithjustoneproduct?"Like,arewethatballsythatwecantryandthinkthatwe'regonnahaveavocadooilbasedmayonnaisebetheoneproductthatlaunchesthiscompany?Andyouknow,sowelauncheditin2015,inFebruaryof2015.Andloandbehold,Katie,itwastheholygrailofpaleo.BecauseIdidn'trealizehowmanypeoplelikeyouhad,youknow,justgonethroughthatprocessofmakingmayonnaiseandhavingitfail,bytheway,halfthetime.Andthentheotherhalf,youcanonlykeepitintherefrigeratorforthreedayswithout,youknow,puttingyourfamilyindangerfortheraweggsandstuff.

Sowemadethismayo,ittookoff.Everybodywaslikeoverthetop.Finally,amayonnaisethatwecouldnotonly,youknow,feelgoodaboutbutwecanliterallyusewithrecklessabandon.Becausethemoreofthishealthyavocadooilbasedorganiceggmayonnaise,themorethatweputonourburgersordiptheirfriesinormadesauceswith,thebetterthemealwasforus.Andsothatreally...And,bytheway,Idon'tknow,youknow,atwhatpointinyourpaleoancestralhealthjourneyyoudecided,youknow,thatyouwerenevergonnabeabletoeateggsalad,tunasalad,chickensalad,potatosaladeveragainbecausetherewasnogoodmayo,right?Butalotofpeoplethought,"Well,jeez,Iguess,Igottogiveupthatwholefoodgroupofsalads."Well,nolonger.Nowthoseareallbackonthemenu.Andthatwasoneofthe...Soit'sreallyagreatrevelationforme,like,wowthiswas,youknow,ahappyaccidentbutitturnedouttobekindoftheholygrailofgettingintothisspaceofbetter-for-yousauces,dressings,toppingsandthingsthatwe'venowbecome...Wehavelike35productsnowthatwemake.

Katie:Yeah,andIthinkyou'resorightbecauseifwethinkbacktomealsthatwereallyrememberinourlifeandespeciallyonescookedbychefswhoreallyknowwhatthey'redoing,it'sthesaucesandthespicesthatreallysetitapart.Likeachefwho'stalentedinthat,itmakestheentiremeal.AndsonowthefactthatIcanjustbuythesethingsinsteadoflikewetalkedabout,makingmayofromscratchwhichIdidforyears,it'sawesome.ButI'malsogoingtotaketheeasywayoutandthrowsomeofthequestionsI'vebeengettingatyou.SoIaskedonsocialmediathismorning,"Doesanybodyhaveanyquestionsaboutketo?"AndIgotatonofthem.SoI'mgonnathroughalist,specificallypeopleaskingwhataboutketoandpregnancy?

Mark:Well,sohere'sthething.Youknow,again,ifwetalkaboutchasingketonesandwetalkabouttryingtogetintoketosis,wehavetotakeastepbackandgo,whatisketosis?Ketosisisbydefinitiontheexcessofketonesinthebody.AndbythatImean,whenyoudon'teatcarbsandwhenyoutellyourbrainyou'renotgonnabegettingmuchglucosefortheforeseeablefuture,abrainthatisn'tusedtothatsays,"Oh,mygoodness,whatarewegonnado?Iguesswe'llhavetostartcreatingtheseketonebodies."Andsotheliverwillstartmakingmoreketones.Butbecausethebrainhasn'tbuiltametabolicmachinerytoburntheketonesandbecausethemusclesaren'tusedtousingtheketonesyetandthey'restilldependentonyouburningsugarandglucoseonthetreadmillatthegym,thenweproduceanexcessofketones.Andthenwhathappensiswespillthemoutintheurine,inthebreath.Imean,ifyouknowanybodywhohaseatenastandardAmericandietandthenskipstwomeals,youcouldsmellontheirbreaththattheyhaven'teaten.Thoseareketones,thoseareexcessketonesbeingexcretedbecausethebodydoesn'tknowwhattodowiththem.Ithasn'tbuiltthemetabolicmachinery.

Sothefirstthingwedoonanybodywhowantstogotruefull-onketoforsixweeks,iswetakethemthrougha21-dayPrimalBlueprintkindofareset.Westair-stepthemdowntowherethey'redoingwhatIjustsaidearlier,whichisyoujustsimplyeliminatewhatweknowtobethecrap,right?Thesugars,sweetened


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beverages,thepies,thecakes,thecandies,thepastas,thebreads,thecereals,andyoujuststarteatingrealfood.Andifthat'sallyoudo,you'reliterally,you'regonnabehardpressedtotakeinmorethan,say,100,110gramsofcarbsaday,ifallyou'redoingiseatinglotsofgreenvegetablesandhealthyfats,avocado,avocadooil,oliveoilandyouknow,onyoursaladsandhowyouprepareyourfood.Andthenleanedorcleansourcesofprotein,sograss-fedmeat,wildfishifyoucangetit.Andnobodyisgoingtobehurtbythat,includingapregnantmom,youknow,includingabreastfeedingmom.

Now,ifwetalkaboutshouldpregnantmothersgoketo,I'mnotgonnagotherebecauseI'mnotgonnasuggestthat,oh,yeah,everyonewillbenefitfromketo,especiallypregnantmoms.Youknow,nowyou'reeatingfortwo,nowyou'rebuildingahumanbeinginsideyou.AndI'dratheratthatpointapregnantmombemorecognizantoftakinginenoughnutritionfortwo,right?Enoughofthemicronutrients,enoughofthevegetables,enoughofthefibertomaintainthatgutbiomebecausethat'sgonnabeincrediblyhelpfulandnecessarytomaintain.Youknow,somethingassimpleasintestinalmobilityandmotility.Sotheregularityofyourstools,ofyourbowelmovements.TheseareallthingsthatIthinkareimportantforpregnantmomstodo.I'mnotsayingyoucan'tdoit,butit'snotatimethatunlessyouhavelikeareallyhands-on,well-educatedketosimpaticoOB/GYN,that'snotatimeIwoulddoit.

Katie:Totally,I100%echothat,andrealizingthatimportantdistinctionoflike,no,youshouldnotbeactivelytryingtorestrictyourcarbohydratestoverysmallamountswhenyou'repregnant,forsure.Butmostdoctorsandmidwivesnowarecomingaroundandwouldagree,likeyousaid,youshouldabsolutelybefocusingonnutrient-densefoods.Youshouldgetridofthestufflikesugarandvegetableoilsandprocessedfoodthatdon'tserveyouoryourbabyatall,andyoushouldjustreallybefocusingonthatnutrientdensitywhichissoimportant.Andwenowdoknowfromthedata...SoI'vetakensomemidwiferytraining.Weknowfromthedatathatwomengettingenoughprotein,forinstance,duringpregnancy,itimprovesbirthoutcomesanditreducestheriskofpre-termlaborandgestationaldiabetes.So,Ithinkthat,likeyousaid,usingthisasaframework,notasastrictdogmawhenyou'repregnantorbreastfeedingbutjustasaframeworktomakesureyou'regettingenoughnutrientsandprotein,thatcanbereallyhelpful.And,ofcourse,everyoneshouldcheckwiththeirpractitioner,especiallyanypregnantorbreastfeedingwomen.Withbreastfeeding,isitkindofthesamestoryordoesthatoxlocolator,howeveryousayit,doesthatcomeintoplayandarethereanyotherconsiderationsforbreastfeedingmoms?

Mark:Imean,it'salittleless...Iwouldbealittlelessrestrictiveforbreastfeedingmomsbecause,youknow,some...Iwouldprefermomsbreastfeedfortwoyears.So,youknow,that'stwoyearsofyourabilitytoplayaroundwithyoureatingstrategies,andalotofmomswannalose,youknow,theirbabyweightandtheywannadoitinawaythat'shealthful.SoIthinkbreastfeedingisalittlebitdifferent,butagainIwouldn'tbechasingthesehighketonenumbers.IwouldbaseitmoreonwhatI...notjustketogenicandketosis,butIwouldusethetermketotodescribeawayofeatingthatismorebasedonnutrient-densefoodsandeliminatingthecrap,again,eliminatingthesugarsandtherefinedcarbs.Andyou'llfindit'sveryeasytogetdownto,again,100,110gramsofcarbsaday.Nobodyneedsmorethanthat.Andmostwomen,evenifthey'reeatingwell,wouldhaveatoughtimegettingthatmuch,thatamountofcarbohydratesifthey'reeatinghealthyfats.Andagain,ifyou'rebuilding...youknow,certainlyifyou'repregnant,yourchoiceoffatsisreallycritical,soyoudefinitelydon'twannabetakingintheseFrankenfatsthatarefoundinthecanolaandthecornoilandthesoybeanoil.Youwannabegettingasmanyofthemonounsaturatedfatsaspossible.


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Youknow,Iusedtobeofthemindsetthatitdidn'tmatterhowmuchsaturatedfatyouget.I'mtakingalittlebitmorecautiousstanceonthatandsaying,youknow...Becauseinthisketoworld,peopletendtogooverboardonsaturatedfattoo.It'slike,"Ah,allsaturatedfatisgreat.Themorethemerrier."AndI'mlike,"No,youknow,pick..."Firstofall,youdon'tneedtoforceyourselftoeat,youknow,likeyousay,baconcheeseburgersallthetimejustbecauseyou'reketoandthat'swhatyouliketoeatandthat'sagoodsourceof"fat,"withquotesaroundit.Youneedtokindofbejudiciousaboutyourintakeoffats,andthat'soneofthereasonswechoseavocadooilasthebasisforallofourproducts,isprobablythehealthiestofallthosefatsthatwecanconsumeinlargerquantities.Andcertainlyextravirginoliveoilwouldfallinthatsamecategory.

Butyouwanttobecarefulthatyoudon'teat,youknow,anythingthat'sgottransfatsorpartiallyhydrogenatedfatsandoilsbecauseyou'rebuildingabraininsideyou,right?You'reliterallycreatingtheneuraltissueforyourbabyandyouwannagiveitthebestpossiblerawmaterials.Andthesamekindofholdstruewhenyou'rebreastfeeding.There'sstillalotofbraindevelopmentthat'sgoingonthere,andsoyouwannaprovidethebestpossiblerawmaterialsforthatchild.Andatthesametimewannagiveyourselfthatopportunitytostayenergeticandsleepthroughthenight,becomegoodatburningoffyourownstoredbodyfat.

Andyoudon'tneedtobeketooryoudon'tneedtobeinketosistoburnoffstoredbodyfat.Imean,lordknowsI'vegotmillionsofviewersandreadersandhundredsofthousandsofuserexperienceswherepeopledroptheirdailycarbintakefrom300,350gramsadaydownto100,120,andlost75or115poundsoverayear.Soyoudon'tneedtobeinketosistobeafatburner.Thereasontogetintoketosisisprobablybecauseyou'rejustlookingforsortofthenextlevelofbrainfunction,thenextlevelofbodyfatburning,thenextlevelofmaybeevenathleticperformance.Imean,Iwaslowcarbprimalfor15years,Katie,anditservedmewell.Andit'slikeIdidn'tneedtodoanything.Imean,upuntiltwoyearsago,youknow...There'senoughnakedpicturesofmeontheinternet,soyousawthatmybodyfatwas,youknow,prettyokayforaguymyage.

ButacoupleofyearsagoIjustthought,youknow,I'manexperimenter,I'manNequals1guy,I'vebeenreadingotherpeople'sblogsaboutketo.I'mgonnalookintoit.Youknow,I'malwayslookingforsortofthenextlevelofperformanceandseeingifthere'ssomethingelseoutthere.AndsoIdidmy90-dayketoexperiment,anditwascompelling.Ididn'tneedtodoit.Butjustbecauseintheinterestofscience,Ididit.Anditwaskindofmind-boggling.Iactuallylostmorebodyfat,Iputonalittlebitmoremusclewhichwassortofcounterintuitive.Isleptbetter,Igotmore...Ithinkmybrainaccomplishedmorewhilesleepingonfewerhoursbecauseoftheketonesthatwerebeingproduced.Sotherewasdefinitely...it'swhatwecallnextlevelshitinmyworld.Wecallit...Youknow,couldhavestayedtherebutIwasinterestedinthenextlevelofperformance.Sothat'swhatgotmeinterestedinketointhefirstplace,wasnobodyhastodoketo,butbecausewe'rewiredtobenefitfromit,thenwhynot?Whynot,youknow,spendsometimedoingit?Andthat'swhyeveninmy"KetoReset"book,Idon'tsuggestyouliveyourlifeinketosisorliveyourlife,youknow,100%keto.I'msuggestingthatyoudoaketoresettocreatemetabolicefficiency,tokindafine-tuneyourmetabolismonceayearforsixweeks,youknow.Andthat'skindofhowIdoit.SoI'm,likeIsay,I'minthatketozone.SomedaysI'm30gramsofcarbohydrate,somedaysI'm130.Itdoesn'tmattertome,Ifeelthesameonbothdays,andthat'sthebeautyofit.

Katie:Yeah,that'sawesome.AndIhavetoasktoo,I'mactuallygonnaasksomethingIprobablywouldnotaskawoman,whichisifyou'dshareyourage.I'mgonnashareapictureofyouintheshownotes.AndI'mgonna


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putyouonthespotandaskyouwhatyourbesttipsareforkeepingthatyouthasyouage.Becauseyouandyourwifeboth,Ifeellike,areinsuchamazingshapeandyourskinisgorgeous.AndIknowthatagingisabigconcernforalotofpeople.SoI'mreallycurioustohearyourtipsonthat.

Mark:Well,soIjustturned65lastweek,andthat'sjustthescariestofall.Youknow,turning21wasgreat,turning30,nobigdeal.Turning40,it'slike,"Oh,jeez,40,that's..."Fiftywasnothing,60wasnothing.Sixty-fiveislike,oh,myGod,nowit'slikeretirementage,andyouknow,allofthe...DoyouknowthatwhentheystartedSocialSecurityitwascontemplatedthatpeoplewhoretiredat65wouldonlylivethreemoreyears,andthat'swhythemoneywouldneverrunout,right?Soit'slikehereIam,nowI'mone,nowI'mthere.

Butfirstofall,yougottothinkyoung.Attitudeisthemostimportantthingtome.Iwentlastnight,Iplayedinaleague,inaFrisbeeleaguehereinMiami.Weplayedthreegamesfrom8p.m.till10p.m.underthelights.Thenextoldestguyonthefieldwas55,10yearsyoungerthanme.Andthenbelowhim,thenextoldestguy,Ithink,waslike45.Anditwasall20-somethingsand30-somethings.Andyouknow,knockwood,Icouldprettymuchkeepupwiththosekids,sprintingupanddownthefieldandjumpingand,youknow,changingdirection.Soit'smychoicetohangoutwithpeople.Imean,ifIhungoutwith,nooffensetolistenerswhoaremyage,butifIhungoutwithpeoplemyage,Idon'tthinkI...youknow,it'sjustnot...it'sgenerallynotaprettypicture.SoIhangoutwithreallyyoungpeoplewhoarealwaysforcingmetobeonmygame,whoarechallengingmementally.Youknow,myemployeesare,youknow,they'rejusttypicallyinthatage,thatsweetspotofagewheretheyareattheprimeoftheircareers.Theykeepmechallenged.Ihave75employeesnow,it'scrazy.

Andthat'sliterallypointnumberone.Pointnumbertwois80%ofyourbodycompositionhappensasaresultofhowyoueat.Andthatgetsbacktothisbasisofthisentireinterview,whichishowyouchoosetoeat,thewayofeating.Andwhetherit'sprimalorpaleoorketo.I'vedoneareallygoodjobofdialinginmyeating.Youknow,somepeoplegothroughlifeandtheyknowhowtomakealotofmoneyandtheydon'tknowanythingabouthealth,andtheywouldgivealltheirmoneytobehealthy.Andthenthere'sotherpeoplewhoknowalotabouthealthandhavenomoney,right?Andeverythingtheydo,they'regreatandthey'rehealthybuttheyhavenomoney.Andit'slikeI'moneofthosepeoplewhohavefinallyfiguredouthowtomakeagoodliving,andI'vehadmyhealthdialedin,reallydialedinforalongtime.Sothat'sonethingIhaven'treallythoughtabout,is,youknow,whatittakesto...youknow,doIhavetothinkabouthowImoveandhowIexerciseandhowIeatandhowIsleep?I'vespentsomuchofmylifedialingitintherightwayandtheexperimenthasproventobeonethatmanifests,youknow,afairlystrong,lean,fit,healthybody.

SowhatIwant,mydreamistobeabletoimpartthatsortofintuitiveknowledgetomyreaders,andthat'sreallybeentheessenceofMark'sDailyApple,isIwannataketheinformationthatIgleanedoverthe35yearsI'vebeendoingresearchanddistillittoanunderstandablewaythatpeoplecanthentakeiton,employthestrategiesandtechniques.Andultimatelymygoalisforyoutograduatetothepointofwhereyouareanintuitiveeater,thatyoudon'thavetothink,"Oh,myGod,whatwouldKatiesayorwhatwouldMarksayaboutthechoicesonthismenu?"Youjustdoit,youjusteat.Andifitdoesn'tserveyouinthemoment,there'snoguilt,there'snoregretbecauseyouknowthatyou're,youknow,you'rejustgonnapickupwhereyouleftoffonthenextsetofoptions,nextsetofchoices.


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Sotogobacktomylist,numberoneisattitude.Thinkyoung.Andnumbertwois80%ofyourbodycompositionisdeterminedbyhowyoueat.Andthenprobablynumberthreeonthatsortofanti-agingstrategyisthethree-movementpatternsthatIdescribein"ThePrimalBlueprint."Oneismovearoundalotatalowlevelofactivity.SoI'mconstantlymoving.Idon'ttrackheartratesoranythinglikethat.I'mjustconstantlyonthemove,puttingmybodythroughdifferentrangesofmotionandplanesofactivity.Andwhatweseenowis,youknow,therearealotofsocietieswhereyouhave80and90-year-oldpeopleoutinthepark,particularlyinAsia,youknow,doingQigonganddoingTaichi,theseslowmovements.Buttheyputthem...they'rewavingtheirarmsslowlyaroundtheirbodiesandinsweepingaround,youknow,andbrushingthefeetwiththeirhandsandleaningover.ThisisthekindofmovementI'mtalkingabout.Thebodywantsyoutomovealotatalowlevelofaerobicactivity.Somobilityishuge.

AndthenIgotothegymtwiceaweekandIdoafullbodyroutine.It'snothing,youknow,nothingtowritehomeabout.ImostlyworkouttonotgetinjuredwhenI'mplaying,becauseItrytodomostofmyactivitythat'sofahigherheartrateiswhatIcallplay.SobetweentheUltimateFrisbeegamesthatIhaveandthestanduppaddlingthatIlovetodohereinMiamiandtheninMalibuwhenI'minMalibu,Iwannabestrongenoughtobeabletodothoseforanhour,hourandahalf,andyouknow,nothaveitgasmefortheday.Somovearoundalotatalowlevel,liftheavythingsonceortwiceaweek,andthensprintonceaweek.Andforme,whatIdidlastnight,thegamethatIplayed,orthethreegamesIplayedontheUltimateFrisbeefield,thatwassprinting.SoIsprintonceaweekandIthinkthateveryoneshouldsprintonceaweek.Andwhetheryou're...youknow,ifyouhavebadknees,yousay,"Well,Ican'trunonthetrackorIcan'trunonthebeachorwhatever,"youcandoitinthegymonabikeoronanellipticaltraineroryoucandoitonaVersaClimberoryoucoulddoitonarowingmachine.Butgetyour,youknow...golikemaxeffort20or30secondsandthenresttwominutes,andthendoitagain20or30seconds,resttwominutes,anddothatfourtoeighttimesonceaweek.Andthosearethethreesortofmovementpatterns.So,anyway,that's...thosearemysortofthreekeyelementstolongevity.

Katie:Iwouldalsolovetohearyourtakeonfindingbalanceandstillnessinlife.Becauseyoumentionedyouhave75employees,you'realsoaparent,yourunacompany,yourunablog,youjustwroteabook.Andyet,everytimeI'vetalkedtoyou,youseemlikeprettyzenandcalmandthatyou've,like,foundstillnessinyourlife.SoI'mcuriousifyouhaveanytipsonthat.

Mark:Well,interesting,you'reright,itismissingforalotofpeople,andIdothinkthatit'ssomethingthatcomeswithage,withtime,andexperience,let'ssay,experiencemorethantheothertwo.BecauseIthinkit'salsoapartofenjoyingwhatyoudo.Ifyoudon'tenjoywhatyoudo,thenit'sreallydifficulttofindthatcalmnessandthatstillnessand,youknow,you'resortofalwaysontheedge.

Thisweekend,Ijusthostedatwo-daymasterclassofourPrimalHealthCoachProgram.So,that'sanotherbusinessthatIhave,andIhaveseveralthousandPrimalHealthcoaches.Andso,fromFridayafternoon,alldaySaturday,alldaySunday,Iwasholdingcourtwithmyothercoach,ChristineHassler,wherethecoachescoach.

Wehadcoachescomeinfromaroundtheworldtodoanintensiveworkshoponnotjustadvancedcoachingtechniquesbutbusinessbuilding,andmarketing,andthingslikethat.And,youknow,oneofthosethingswhereasIwentintotheweekend,I'mlikealittlebitconcernedabouttheamountoftimeit'sgoingtotake,theenergyit'sgoingtotake.


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AndasthesecondIhittheworkshop,thefirstmorningsthatlike,wow,thisisgonnabesocoolandit'sjusttheattitudeofgoinginandenjoyingthemoment,andbeingpeacefulinthemomenteventhoughthere'sworktobedone,thatagainis,sortof,I'mgoingtosayit's,inmycase,itwasalearnedbehaviorbecauseIwasn'talwaysthisway.Iwasalways,sortof,thefranticonethatworriedinadvanceandfrettedaboutstuffandcouldn'tfindthepeaceandwasthinkingabout,itwasdistractedintimesthatIshouldhavebeenjustenjoyingthemoment.

So,IhavetosaythatIthinkI'velearnedthatovertimeandwithexperience.IwishIcouldgivethattootherpeople,butI'mnotsurethatthere'sanysortofadvice.You'reeither,kindof,bornwithitorit'ssomethingthatifyourecognizeandyouareabletotapintoit,thenmaybeit'sanawarenessthing,ifyou'reawareofitandyoucan,kindof,maybe,Ihesitatetousethewordworkonitbecauseit'sactuallytheoppositeofwhatyouneedtodo,right?

Imean,ifyou'reawareofsomething,it'slikemeditatingawarenessispartofitandthencomebackintothepresent.So,mywifehasbeendoingalotofworkwiththisgroupcalledTheThreePrinciplesandtheyreallytalkalotabouthowweallhaveinnatewellbeingandit'sjustpartofwhoweare.Weareokay,we'reallgreatandallwedoisscrewitupwithourthoughts,right?

Wealwaysjustkindoftakewhat'shappeningtousorcertaineventsinourpastorcertainthingsthatarecurrentlygoingonormaybeit'sadiscussionwithourspouseorourchildrenandweinflateitintosomethingthat'ssocompletelymightruinourdayandyetitdoesn'thavetobethatway.It'sreallyhowyourmindreactstoitandprocesseswhat'sgoingonthatallowsyoutobeatpeaceandhavewhatwecallwell-beingonaregularbasis.

Becausetrulywellbeing,itdoesn'tevendependonhowphysicallyhealthyyouare.Youcanbequitesickandifyourbrainisatpeaceandokaywiththat,youcouldhavewellbeing.Idon'tknowifIansweredyourquestion,Katie,butthat'skindawhereIwentwithit.

Katie:No,Ithinkthat'sexcellent.Foodforthought.AndIthinkyou'resorightaboutthat,aboutwellbeingandkeepingthatinperspectivebecauseIthinkoftwosegmentsofthepopulationthatI'vehadthejoytoworkwithovertime.Andoneinhighschool,Iusedtovolunteeratnursinghomes,andIwouldtalktopeoplewhowerealotoftimesveryillandevenfacingdeath.ButsomanyofthemhadasenseofwellbeingandpeaceandhappinessthatIhaveveryrarelyseensincethen.

AndtheothergroupwasIworkedwithasummercampforchildrenwhohadsome,kindof,struggles,physicallimitationsordisabilitiesofcertainkindsthatmadeitdifficultforthemtodothings.Andagain,theywerethemostjoyful,Iwouldsay,theyhavethehighestsenseofwellbeingofanyoneI'veevermet.


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Justtheiroutlookonlifeandeverythingwassoinspiring.AndsoIthinkyou'rerightthat'sadistinctionwehavetomake,andthatchoicewegettomakethatdoesn'thavetobework,it'stheopposite.AndIlovedthatyouframeditlikethat.

ThispodcastissponsoredbyFuroHealth-aleadingproviderofcoldplungetubs,includingtheoneIboughtandhaveinmyhome.Don’tgetmewrong,I’mnotafanofbeingcold…Sowhysitaroundincoldwater?Foronething…athleteshavebeenusingcoldforrecoveryforyears,andI’verecentlydecideditwouldbeagoodideatogetbacktopowerliftingandrunning.Butthistubisamazing,andwassupereasytoinstallbecauseitplugsintoaregularelectricaloutletcanbeinstalledanywhereandkeepswaterconsistently42-58degreeswithoutneedingice.WhileIoriginallystartedcoldtherapyforthephysicalbenefits,Iabsolutelylovethecognitiveandmoodbenefits!I’venoticedthatI’mmuchmorefocusedandproductiveondaysIgetcold,andoftenhappiertoo.Ifyou’veeverjumpedintocoldwaterandspontaneouslylaughed,thisislikelyfromthereleaseofmoodboostingneutotransmittersthatcoldstimulates.CheckoutthetubIgotandthatIusedailyatfurohealth.com

ThispodcastisbroughttoyoubyThriveMarket.YoualreadyknowIlovethemforsomanyreasons,butaswegetclosetoholidaysandallofthecookingandcelebrationsthatgowithit,Thrivemakesmylifesomucheasier!WealmostalwayshavecompanyforeveryholidaysoIpre-planmymealsandorderallthebulkandnon-perishableingredientsI’llneedfromThrivesoIhavethemonhandwhenIneedthem.TheirThriveMarketBrandlinehasallofthestaplesIneedatmuchbetterpricesthanIcanfindlocallyandtheymakesureI’malwayspreparedtohostacrowd.Here’satip:Ikeepabunchoftheiralmondflour,pumpkinpureeandcinnamononhandsoifwegetinvitedtoaholidaydinnerorevent,Icanwhipupapumpkinpieinanhourorlessandhaveittotakewithus.Checkthemoutandsave25%onyourfirstorderatthrivemarket.com/katie

Katie:Andalsoaswegettowardtheendofquestion,Ilovetoaskisiftherewasadvicethatyoucouldpassontoanyone,whatwoulditbeandwhy?You'llatleastbeabletopassitontoacouplehundredthousandpeoplelisteningtothis.But,Iknowyou,youspreadsomuchadviceduringyourcareerandthroughyourblog,butI'mcuriousifthere'sanyadvicethat'stopofthelist?

Mark:TherewastwothingsIuseas,sortof,alitmustest.Whensomethingthatappearstobehappeningorit'saboutisIaskedmyselfwhat'stheworstthatcouldhappenifthathappened?Andtypically,ifyougodownthatpath,it'sreallynotthatbad,what'stheworstthatcanhappen?Andtheotheris,sortof,anoldzenflint,"Thistooshallpass."

So,therearetimesinourliveswhenwethinkthisisit,thisisthelowpoint,thisis...mylifeisterribleandI'mindebt,I'vegot,youknow,struggles,I'vegotrelationshipissuesorwhatever.So,justtohave,andwecangobacktowellbeing,tohavethatsensethatit'sgoingtobeokay,thatthistooshallpass,thatIwillgetpastthis,andlifeatitsessenceisawesomeandit'suptometoextractthegreatestamountofpleasureandjoyandfulfillmentandcontentmentfromeverymomentpossiblethatIcanbecausethat'sreallyallwehaveisthepresentmoment.


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Sodonotdwellinthepast,donotruinwhatyoucould'vedone,should'vedone,could'vesaid,wishyouhadn'tsaid,buttoliveinthepresentmoment,toenjoythepresentmoment,andifthereissomethingthatappearsinsurmountable,toactuallyhavethatkindofmantra,thistooshallpass.Iwillgetthroughthisanditwillbefineontheotherside.

Katie:Yeah.That'sawesome.Andlastly,isthereabookbesidesyourownthatwillbelinkedtotheshownotesofcourse,butisthereabookthat'shadabigimpactonyourlifethatyouwouldrecommend?I'malwayslookingfornewbookstoaddtothelist.

Mark:What'sfunnybecausepeoplehaveaskedmethatabookthataffectedmylifeandtherebeenanumber.Icannotnotsaythatthe"PrimalBlueprint"mostaffectedmylifebecausewhenIwroteit,Iwasaboutreadytoretire.Andthe,sortof,thetractionthatithadandthemovementthatitcreatedliterallybroughtmeoutofretirementandcreatedthePrimalHealthCoachProgram,createdthewholefoodthing,createdanumberofotherthingsthatbasicallygavemeanentirelynewoutlookonlifeandonbusinessandonwhatmycontributiontotheworldcouldbe.

Ican'tnotsaythatthe"PrimalBlueprint"affectedmemorethananyotherone.So,havingsaidthat,KenKesey,whowasawriterinthe'70shewasmostlyinfluentialthecuckoo'snest,buthewroteabookcalled"SometimesaGreatNotion."AndIthinkit'sagreatAmericannovelanditreallyspeakstotheresiliencyofpeopleingeneral,butAmericansinparticular.

AndIalwaysfeltlikeIwasoneoftheprotagonistsintherewhobythewaywasplayedinthemoviebyPaulNewman.So,there'sthattoo.IwaslikePaulNewman.Butit'seithersometimesagreatnotionandoftenit'sbeentranslatedasonceagreatnotion,butit'sbyKenKesey,andIthinkit'sanawesomebookandhighlyworthreading.It'sanovelandstoryentertainingaswellashavingthesubtextthatKenKeseywas,sortof,knownfor.

Katie:Awesome.I'llcheckthatoneouttoo.Andwhat'snextforPrimalKitchen?Whatcanweexpectinthenextfewmonthsorayearfromyouguys?

Mark:Well,youknow,it'sjustbeensuchagreatwhirlwind.Wenowhave11flavorsofsaladdressing.So,wejustlaunchedasesamegingerbecauseIhappentoloveChinesechickensalad,andsesamegingerisalsoagreatmarinate.WehaveaVeganranchtogoalongwithournon-dairyranch.WelaunchedalemonturmericthatI've,I'vebeenseeingaroundtown.Igotorestaurantsnow,andIorderedtheirsalads,butIdon'tordertheirdressingbecauseIdon'ttrustanyrestaurantssaladdressinganymore.

So,Igetthebestofbothworlds.IgetthisbeautifulcolorfulsaladatarestaurantthatIlikedthereambianceorwhatever.IaskedforitwithoutdressingandIbringmyowndressing.Yes,Iamthatguy.So,there'sthat,thenweintroducedthegarlicaiolimayo.


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Now,forthenextmonth,WholeFoodshasanexclusiveontheorganicunsweetenedketchup.AndIknowyou'vetriedit,Katie,that'slikeoneofmymore...Iloveallmyproducts,right?Butthatthingthat,Ithinkwenaileditwiththat,tellmeifI'mwrong.You'vetrieditright?

Katie:Yes,it'ssogood.Evenmykidsallloveit,likeit'sasixpersixforthem.Theyallloveit.

Mark:Perfect.So,wehavetheketchupandthespicymustard.We'vegotsomecookingsaucescomingoutfirstquarterofnextyear,someamazingcookingsauces.Again,we'retakingthisconceptofpreparingrealfoodandthenenhancingitwithflavorfulsaucesthatyoucanjustliterallyheatuporevendon'tevenhavetoheatjustpouronthatnotonlyinpartawesometastesbutinpartofahealthfulnessandfunctionalitytothem.

Sowehavesomecookingsauces,wehavesomebarbecuesauces,aCarolinagoldbarbecuesauceregular,sortofstaredbutwellbarbecuesauce.We'vegotfournewbarscomingoutthatarespectacular.They'rebasicallyketobars.We'renotcallingthemketobarforprobablytheproteinbars,buttheketobarstherefitanyone'sketomacrosandtheytastespectacular.So,I'mveryexcitedaboutthat.

Andofcourse,wehavearegular,wekindofreformulatedourcollagenbars.Andthenthere'sprobablysixotherthingsthatareinthepipelinethataregonnacomeoutwithinayear.So,we'resoexcited.We'reatabout9,000storesnowwiththePrimalKitchenthings.We'reinsomeoftheCostcoisthatsomepeoplehaveseen.WegottheMayoinsomeCostcos.There'sGreekdressinginotherCostcosandwe'rejusthavingsomuchfunchangingthewaytheworldeats.

Katie:IloveitandIlovealltheproductsandit'salwayssomuchfuntocatchupwithyouandchatandhearallthenewupdates.AndIreallyappreciateyouspendingthetimebeinghere.Iknowhowbusyyouareanditreallymeansalotthatyoutookthetimetobeheretoday.

Mark:It'smypleasureasalways,Katie.

Katie:AndthankstoallofyouguysforlisteningandIhopetoseeyouagainnexttimeonthe"WellnessMamaPodcast."

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

Episode 201: Understanding Fasting and Keto for …...conventional wisdom and all the diet and...

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Transcript of Episode 201: Understanding Fasting and Keto for …...conventional wisdom and all the diet and...