Intermittent Fasting to Improve Fat Loss – Podcast #144

Dr. Justin Marchegiani and Evan Brand discuss about intermittent fasting and the different ways on how it aids in detoxification, fat burning, and improvement of one’s immune function. Listen to them as they share their expertise on how to achieve a successful fast that fits your lifestyle and health status.

Gain an understanding on other types of diet which include conventional, water and juice fasting and learn how these types of diet affect one’s body.

In this episode, we will cover:Intermittent Fasting and Weight Loss

02:19   Intermittent Fasting, Water Fasting and Juice Fasting

05:09   Benefits of Water Fasting

14:46   Yo-yo Dieting and Slingshot Effects of mTOR

31:53   Snacking In-Between Meals

36:28   The Brain at a Fasted State







Dr. Justin Marchegiani: And we are back! Evan, it’s Dr. J. How are we doing today, man?

Evan Brand: Pretty good.

Dr. Justin Marchegiani: Happy July 3rd.

Evan Brand: Happy– Happy July 4th weekend.

Dr. Justin Marchegiani: Yes. It was well. Excited. I’m working all day seeing patients but tomorrow I will take the day off, and I did good weekend. How is your weekend, so far?

Evan Brand: Good. It’s been great, man.

Dr. Justin Marchegiani: Awesome. Very cool. Well, just so you know, I thought I’d– you know we always, typically, start our day talking about food and kind of about what we had for breakfast. I really haven’t eaten breakfast yet. I’m doing a little fasting thing, but I can give you a little hands-on. My wife made this noodge. It’s great. So, I got a little lid on it. So, we got pasture-fed pork, and then some nice fresh scrambled eggs, pasture-fed eggs, so this is waiting for me cool about the noontime hour. So, I’m getting a little 16-hour intermittent fasting going on here so– I am rocking it, and that kind of dove’s tail into our podcast today on Intermittent Fasting. But, before we dig in, how are you doing, man?

Evan Brand: I feel good. Uhh – I was gonna ask ou about eggs. Are you – you – you’re doing eggs, no problem.

Dr. Justin Marchegiani: Yeah, yeah, I do eggs, no problem. I mean, I do a pasture-fed, and I, typically, do uhm– my yolk sac. My wife does scrambled. So, if she’s doing them, I’ll just say, “Just take off what– you know, make enough for you and then I’ll just take a little bit extra,” so she isn’t after two different pans. But I like mine. I eat a poached or uhm– just a yolk attack.

Evan Brand: Nice.

Dr. Justin Marchegiani: Yeah. Awesome. I got a little sparkling mineral water here to keep my throat in line.

Evan Brand: Yam? I got some Matcha here. Might throw it out. Woke up a little scratchy.

Dr. Justin Marchegiani: Yeah.

Evan Brand: The weather’s been weird here so this Matcha’s helping me.

Dr. Justin Marchegiani: Matcha, love it. Cool. Well, we talked about– pre-show, talking about Intermittent Fasting. This is a big topic. I’m a huge fan of it. I do it in ways that make sense, that’s practical. There’s fasting just for the sake of fasting, you know, not eating for let’s say, a couple days, maybe even a week or so; where, you’re keeping your calories, let’s say, one to two hundred calories per day, and you’re getting more, just the minerals in there, maybe some broth and such. Uhm– to help with some of the benefits that may happen with fasting. My opinion – I’m not a huge fan of that kind of fasting. I know Jimmy Moore likes it. My opinion: it takes energy to run your systems, so I’m not a fan of shorting the amount of calories that your body needs per day. Your body, your Krebs cycle and your mitochondria need nutrients to run, and I want to make sure those nutrients are there. So, one of the key components for Intermittent Fasting successfully is, whether it’s a 16/8 or an 18/6, right, 16 or 18 being the time you’re fasting, the 6 or 8 being the time, the window, you are actually eating under– I’m a big fan of getting enough calories in that time frame that you’re actually eating to sustain your body. So if I need 2,500 calories per day, I want to make sure that I’m getting enough calories. That’s really important, because that’s the benefit that you get if you get that 16 to 18 hour window like this, where all the fasting happens, and that’s where you really get the Insulin-sensitivity up, which is great. And you also get the cellular autophagy happening, where you’re recycling a lot of proteins, which do have anti-aging effect on your telomeres– telomeres. And then you have that 68-hour window, whether it’s that 2 to 8 PM, or let’s say, 1 to 9, or 12 to 8, that’s where all your calories are consumed. So, when doing you’re a fast, let’s say, like uhm– the Master Cleanse kind of fast, where you’re maybe just getting a tiny bit of Maple syrup in there, maybe a little bit of minerals to prevent an electrolyte issues. That has some benefits for people that have severe gut issues that they just decrease a lot of their inflammation by not getting any exposure to food, but it’s not good long term, in my opinion uh – for your metabolism ‘cause you are decreasing nutrients. Maybe some benefits to people that are severely Insulin-resistant because they may just get no food, so that can help with Insulin-sensitivity. But then what are you gonna do afterwards after you break that fast. So, again, there’s fasting or there’s ultra-low calorie; not good in the long term, are some benefits though. And then we had Intermittent Fasting, which can play into people that are already relatively healthy. It can be a good modality to add in maybe once or twice a week, or every now and then. Once your hormones and your blood sugar are already in good shape.

Evan Brand: Let’s talk for a brief minute about Water Fasting, Juice Fasting. These are two other things that people do. I had a guy message me the other day. I think it was on Twitter. He said, “Hey. I’m about to break my 7-day Water Fast, any tips?” And I was like, “Whoah! First, I would never recommend a one-week Water Fast to start.” Most people are so nutritionally depleted. They’re so deficient in Vitamins and Minerals and Trace nutrients that a Water Fast is just too intense on the modern person especially due to all the stress we’ve got. Uhm– and then Juice Fasting, you’ve got people who are going to places. Even in Austin, I know that it’s super trendy there, where you’ve got people buying these Six or Seven-Day Juice Fast. However, a lot of the times, it’s not even organic, so you’re getting, probably, a nice…

Dr. Justin Marchegiani: That’s nice.

Evan Brand: …nice dose of some glyphosate. Some companies are doing organic green juices…

Dr. Justin Marchegiani: Yup.

Evan Brand: But even them, you know, I remember working with people who would go from a conventional diet, eating fast food and then they would go on a Seven-Day Juice Fast or Juice Cleanse and they think that’s a good strategy. And I really don’t. What’s your take on water and/or juice?

Dr. Justin Marchegiani: Great question. So, the benefits that I see people that get from a water fast is number one: if your diet’s just total crap, if you’re just incredibly Insulin-resistant, diabetes, lots of issues, lots of gut issues, there may be some benefit there because you just give your digestive system a whole break, huge break, you’re just giving just enough water to stay hydrated. Ideally, you’re gonna make sure within the water there’s enough minerals so that you’re not getting uh– you know, any Hyponatremia. I mean, there’s no way you’re gonna be getting enough Potassium or minerals so you have to make sure there’s some kind of electrolyte solution that you’re drinking. Uhm – but the benefits are gonna be no stress on the gut. You may be sipping some bone broth if you’re doing something that’s modified. Or you may have an electrolyte-trace mineral solution that you’re drinking, but the benefit is if you’re severely Insulin-resistant, you can reverse that right away, which is nice. And then you give a massive break on the digestive tract so, if your digestion’s really terrible, it can really help give it a break. But, outside of that, those are the major benefits. I’ll let you kind of talk in them. We’ll hit them again.

Evan Brand: Well, so what about– what about the ration though, like if you were gonna promote that, what would be the duration? Surely, not a week.

Dr. Justin Marchegiani: I mean, a few days, a weekend, maybe a good start. People that are severely Insulin-resistant, like the Master Cleanse, where you’re maybe just adding a tiny bit of sugar in there so you’re preventing uh– a drop in, you know, severe drops in blood sugar, maybe beneficial. I’m not a big fan of those kinds of cleanse– cleanses. I’ve heard of doctors that have done it. They have good results, but the problem is, it’s unsustainable. So again, the goal would be to come back into kind of a Paleo template or really good Macronutrient template with actual real food. Now, you may break it. Sorry, I got some– some bubbles here from my Lecroy. I want to…

Evan Brand: [laughs]

Dr. Justin Marchegiani: Alright. So, if you break that though, you want to start breaking it with some kind of uhm– liquid food. It could be a broth, or it could be a gentle soup, or it could be some kind of uh– smoothie, that’s just really easy to digest, so just you’re easing things back into the digestive system. That’s number one. The biggest issue, you have to ease back into food anyway. So, I’m a bigger fan of just making that change with food anyway. The only time I would say, “maybe we should do a modified type of uhm– diet, or moditied– modified type of solid food diet that people have severe digestive issues.” Then I would just work on doing uh– green juices, bone broth, maybe uh– amino– freeform amino acid. So, I kind of break everything into its individual constituents. Right? So, the fatty acids are– are easy to process as possible maybe from MCT Oil or– or Coconut Oil. The proteins are gonna be from freeform amino acid so there all easy to break down. Maybe we add in some extra minerals from a really good green juice that’s organic, of course without the fruit, and then we make sure, you know, enough electrolytes and minerals are in there. So, that’s how I would do it, in my perfect world if someone has severe gut issues, I would try to do it that way. And some people may want to move into a Water Fast to start with if they have severe issues where that’s not working. So, that may be a good first start moving into what I’m saying, but I predicted most people are gonna be able to do what I’m saying, and probably do better because they’re gonna get enough calories, because when you’re not getting enough calories, you’re sending stress signals to your body to turn down the thyroid hormone. So, you’re gonna have more reverse T3, and lower thyroid hormone when you start going lower calorie. So, that’s the reason why I don’t like that, because you’re actually creating a yo-yo diet effect. So then when you start adding food back in, your metabolism will be a little bit weaker. The goal– the reason why, or the goal behind doing that would be that the inflammation reduction on your gut and the improvement with Insulin-resistance outweighs the– the kind of yo-yo slowing out the metabolism effect. I think you can get both. I’m just kind of playing devil’s advocate, pros and cons for each. So, severe Insulin-resistance, severe gut issues, maybe a benefit for a few day to a week-long fast, under medical supervision with electrolytes and, maybe, some support there for blood sugar. Again, my version, if we’re gonna do some kind of modified fasting, is Intermittent Fasting, making sure, ideally, bone broth, minerals, cream juice, freeform amino acids, easy to digest fatty acids are in there. And that will be a really good way to do it. And then maybe have one solid meal at night. So, most of the day is liquid and easy to process; one solid meal at night, and that’s something that Ori Hofmekler, the author of The Warrior Diet talks about, too.

Evan Brand: Yep. Let’s break down the juice a little bit. That’s – that’s kind of a generic term now, like a juice fast, or like a green juice. I’m more than likely gonna promote more like a smoothie than a juice, ‘cause if we’re talking about juicers, typically, those are gonna be stripping away the fiber. What’s your take on that, where we’re pulling away fiber versus us blending something like a handful of veggies and maybe a little bit of look like scenic fruit with that?

Dr. Justin Marchegiani: Yeah. It totally depends on what’s the– what the patient– what the patient’s problem is, so if they’re having issues with digestion, that fiber may be an issue for them. So by stripping away that fiber, that may help with the bloating and just give them all those nutrients without any of the fiber, which may create a lots– a lot more improvement with some of those digestive symptoms. So, it just depends. I like the ‘stripping the fiber away’ for people that are really having a lot of digestive issues. And frankly, these are the people that you’re gonna be doing that with anyway. Yeah. That makes sense?

Evan Brand: Yep, for sure.

Dr. Justin Marchegiani: That’ll be the major benefit. It’s just giving the digestive system more of a break.

Evan Brand: And you’d still be low sugar with that. You’re not talking about a green juice where it’s gonna be loaded with apple juice and all sorts of that where it’s [crosstalk] 30 grams of sugar per 8 ounces. There’s a lot of crazy, green juices” out there, that are garbage. So, just to clarify, we’re talking mainly veggies here. Low, low, low sugar, in terms of our veggies.

Dr. Justin Marchegiani: Yeah.

Evan Brand: We’re not talking about your– your store-bought green juice.

Dr. Justin Marchegiani: Exactly. So, like some of the ones that I would do would be a kale, spinach, cucumber, celeries that you get a lot of minerals from the celery. You get some cucumber, some spinach, some kale, and then, if you want, you can add a little of beet in there, which has a lot of natural uh– Nitric oxide, NO2, which is a good nasal dilator. And then, depending on how you’re doing metabolically, you may want to add in one carrot or one green apple to sweeten up.

Evan Brand: Yep, yep.

Dr. Justin Marchegiani: Again, if you’re Insulin-resistant, I would say, no fruit at all. But if you’re okay, one carrot and one green apple.

Evan Brand: Store-bought juices, there’s a couple good ones. I’ve seen Suja. They’ve got a couple of low sugar versions. They’ve also got insanely high sugar versions, 30 to 40 grams like per a 12-ounce, and I’ve also seen some Suja’s. They’re cold-pressed organic that you can get, I believe, like three, maybe four grams for an entire bottle of sugar so you really just got to take a closer look at the label. What about you? Do you know any other store-brought– uh– store-bought brands?

Dr. Justin Marchegiani: Yeah. Just kind of look at Whole Foods, I bought a couple yesterday when I was there. Uhm– I just looked for organic. That’s really important because if you are doing juicing, you are gonna get a massive concentration of nutrients, which is great, but you also get a massive concentration of pesticides too.

Evan Brand: Oh, yeah.

Dr. Justin Marchegiani: So, that’s why you got to be very careful like you eluded to earlier. It’s got to be organic because of the pesticides. We can get a ton there. So, just look for the– the non-starchy kind of green ones. That’s gonna be the best. Kale, spinach, uh– broccoli…

Evan Brand: Carrots.

Dr. Justin Marchegiani: …cucumber, celery, and then I like a little bit of beet. It makes it look kind of blood red, but it gives that extra bit of Nitric oxide, which is great. Pho. Vasodilation, too.

Evan Brand: Cool, yeah. I think there’s one that Starbucks carries. I believe it’s called Evolve, but for one, I think it’s high sugar, and I believe it’s not organic. So, definitely, uh– do– do your good research. Don’t just assume if it says cold-pressed juice, it’s healthy cause you can destroy– Even though we’re trying to reverse Insulin-resistance, you can destroy yourself even more if you go on a six-day uh – binge of 40 grams of sugar.

Dr. Justin Marchegiani: Yeah, I mean, if you look at a couple carrot juice that has more sugar than a coke. Now, I’m not trying to say that– that the coke’s better, but either way, there’s a whole bunch of sugar there. A lot of nutrition but also a lot of sugar. I know the Gerson people like that but in my opinion, it’s a little bit too much sugar from most people, especially if they are exercising it much. So, I’d rather sweeten with one carrot, sweeten with the carrot, sweeten with a green apple, like a little bit of flavor, and then kind of do your staples regarding the greens. And then, if you want to add a little bit of flavor, you can juice a lime in there, or you can also add in a piece of ginger. Like can give it a little bit of spice.

Evan Brand: How about a little bit of apple cider vinegar?

Dr. Justin Marchegiani: Of course. That’s always great. Apple cider vinegar’s great because it’s got uhm – the Acetic acid so it lowers the pH a little bit, which is great. It’s got uhm– Acetic acid will help mobilize minerals better, and it will also flush out Guanidine, which is a by-product of protein metabolism.

Evan Brand: When I tried to with Mercola, he was talking about all the cool research on uh– apple cider vinegar supporting mitochondria, as well. And he didn’t know why he felt so good sipping on that, you know, during his uh– his fast or kind of his Ketotic states. He felt great with it. He’s like, “Wow. Figured out it supports mitochondria.” So that’s cool too when we’re working with…

Dr. Justin Marchegiani: Yep.

Evan Brand: …people that, typically, they’re overweight, they’ve juicy issues with fatigue and likely mitochondria. So, kind of double– double bonus there.

Dr. Justin Marchegiani: Yeah, absolutely. That’s the really good benefit. So, looking at it was a couple modified ways we can do it. uhm – you can do the apple cider vinegar, you can do the green drink. You can do those healthy modalities; really get the nutrition in there. And then we’ll go in some of the fasting components, but there’s this compound known as mTOR, mammalian target of rapamycin. It’s cool though. Cool little name, little tongue twister there, but that has some effects on cellular growth. So, by doing Intermittent Fasting, we can decrease mTOR. And it’s like a slingshot, right. SO, if we decrease– So, if here’s mTOR at baseline, and if we decrease mTOR by doing some Intermittent Fasting, we decrease it, but then as soon as we break that fast, mTOR pops back up. So, part of the benefits of Intermittent Fasting is we decrease mTOR for a short period of time, creating a slingshot-like effect. Part of mTOR decreasing is not having the Methionine. Right? A Methionine’s an amino acid. It’s a good amino acid but it can be a little bit inflammatory for some people when done excessively and too much. M– Uh– Methionine’s really high in muscle meats so, by decreasing the muscle meats and doing some fasting for let’s say, that’s 16/8 or 18/6 timeframe, where you’re fasting for 16 to 18 hours, you’re decreasing the Methionine, ideally, and then you can utilize breaking that fast, let’s say, two o’clock that next day, you’re adding some of those healthy meats back in. But then, “Boom!” Then you increase mTOR, which can then help with protein synthesis and healing. So, that’s some of the benefits that you get. Coffee’s also helpful with that. Tea, or that Matcha tea that you’re consuming, has some effects on mTOR, some positive effects. And then, also, Cancer, of course. Insulin-resistance will drive mTOR too high because mTOR is good for cellular growth. Right? But not so good if you’re growing Cancer cells. Right? So, part of the benefits of going Ketogenic, and uhm – going low calorie have that effects on lowering mTOR, but while at the same time, maybe beneficial for Cancer too. Right? That’s why decreasing the Insulin-levels can have a beneficial effect for Cancer and such.

Evan Brand: Yeah. You and I were doing some research before this, and we came across uh – Howard Hughes Medical Institute. They’re designing drugs now that are blocking mTOR, and they define it as molecule that helps drive the growth of many tumors. So, when we’re talking about Intermittent fasting, Ketogenic diets, your kind of cycling your protein, you’re not just doing super, super high protein, which can be it. A problem, sometimes, in the Paleo space is people just overconsuming protein. They’re really cranking up their mTOR. Like you said, you’re– you’re enhancing the growth of cells, but if those are tumor or Cancer cells, that’s not good. So, uhm– once again, just ‘cause it’s fresh on my mind when I tried with Mercola, he said he’s only doing like two ounces of grass-fed beef. Like, that’s it. He’s not doing a full steak. He’s like babystepping. He’s also interested in longevity in the whole aspect, and he’s a little bit older than myself. And so, I still want to maintain and build more muscle, where now, he’s kind of transitioning. He wants to keep his muscle but he’ more interested in longevity as well. That’s what you can achieve by Intermittent Fasting, Ketosis. All of these things are tied in. We’re really talking about the same thing, just different pieces of this puzzle and how it’s all connected.

Dr. Justin Marchegiani: Is he doing a total of two ounces of protein a day, total for the whole day, every day?

Evan Brand: I’m pretty sure that was it. [inaudible]

Dr. Justin Marchegiani: Honestly, I’m not a huge fan of that. I’m not a huge fan. There’s lots of studies looking at protein intake and lots of benefits on Insulin-resistance, uhm – lots of benefits on just your diet. Because protein is so satiating to the body that you get that uhm – better Leptin Signaling and Ghrelin Signaling, so your appetite’s more in check. You’re able to put on more muscle. Lots of studies in protein intake and longevity, again, typically, 1.2 grams per kilograms. So, what does that really mean? It’s about half a gram per pound of body weight. So, I weigh 210 pounds. [inaudible]

Evan Brand: I’m not– I’m a hundred percent sure I may have to go listen back and see what he said. I’m pretty sure that’s just for animal meats. Now, I know he’s doing a huge smoothie in the morning.

Dr. Justin Marchegiani: Yeah.

Evan Brand: He’s doing avocados. He’s doing cacao. He’s probably doing maybe some plant-based proteins. But in terms of animal protein, I believe yeah, it’s maybe like a two-ounce portion and less. I think that’s what he said when he’s cooking. So, maybe he’s getting meal delivery, or he’s got a chef cooking for him, I’m not quite sure…

Dr. Justin Marchegiani: Yeah.

Evan Brand: …what happened, so don’t a hundred percent quote me.

Dr. Justin Marchegiani: Yeah. I heard it man. They’ve asked if we’re talking about how he doesn’t really need dinner. Now, I think dinner’s good to eat. I think that’s really good to eat, especially if you’re Intermittent Fasting. It woulde be the breakfast and early lunchtime you’d wanna miss. And the reason why is because you’re sleeping, you know, from 10PM or 11PM to 6 or 7 or maybe 8AM. You’re already fasting, so it’s easier to do piggyback on top of a fasting window. So that’s why if you’re gonna do the fast, you much rather miss breakfast than early lunch, because then you’re piggybacking on that 10-hour of sleeping, and then you just add an extra six to eight hours on top of that. And then you have a sixteen to eighteen-hour fast window. So, I like hat aspect better, and then coming out of the fast around one or two o’clock, and making sure you’re consume enough calories than, typically, two meals, maybe three. And, what I do is, if I’m going out to like, you know, a nice steak restaurant, like Saturday or Sunday, I know, I, typically, like to go out to eat a little bit earlier, like around 4:00 or 5:00. That morning, I may have like uh– a butter coffee, and just sip on that all day, ‘cause the benefit is you’re having that modified protein fast. Right? Decreasing the Methionine, decreasing the muscle meat, is what allows that mTOR to go down more than it spring back. So, I’ll have that going out to dinner thing, Saturday to Sunday. And, I’ll kind of just sip on some fat, you know, low calorie though. You know, just a couple hundred calories during that day, and then, “Boom!” Then I’ll go have a really good refeed, right? People in the health– or Paleo communities, when they go to binge, right, we call it a refeed. It just sounds a little bit more scientific. So we do a little refeed, but keep the gluten then the refined crap out so just good healthy meats and good healthy vegetables, maybe some oysters, like a lot of that stuff, maybe one glass of a dry champagne. Something like that. That’s kind of like my refeed, so to speak.

Evan Brand: Yeah. I– I think you’re doing a good job of explaining. I just want to restate it back to you though, make sure we’re hearing it right. When you’re going Intermittent Fasting, you can still be doing plenty of fat. Your MCTs, your coconuts. You could still be doing your avocados, etc., not necessarily, not technically, breaking that fast, not causing any spike of Insulin that we’re trying to avoid. Soo even though it’s a– it’s a fast, you could still be consuming calories throughout this fasting period. Therefore, reducing the stress on the body. It’s not a hundred percent. You’re not touching anything food-wise or calorie-wise. Is that correct?

Dr. Justin Marchegiani: Correct. I mean, there’s a couple different ways to do it. You can do it that way, that I mentioned. You can upgrade it one level, and then you can add in one scoop of Collagen, right. Because Collagen’s primarily gonna be elevated in glycine hydroxyproline and proline. It’s very low in Methionine, relatively speaking. So, a lot of that benefit of mTOR, that decreasing of the mTOR, primarily happens by restricting Methionine, which is found in muscle meats. So, if you want, if my patients are like, “Oh, I’m on the fence. I want to try doing a little bit of Intermittent Fasting,” but let’s say, they have hormone and blood sugar issues. I want to get them more stable with that first. That’s number one. I want to make sure they don’t have any blood sugar issues, or adrenal or thyroid issues first, make sure those are stabilized. But then if they want, you know, butter coffee, uhm– Collagen peptides, uh– little bit of MCT Oil, and, you know, one scoop of Collagen peptides, and then do that in your coffee. That’s gonna really decrease mTOR and then cause it to absolutely spring back.

Evan Brand: Yep, well said. Uh– so let’s talk about who– who’s the good fit, who’s the good candidate for Intermittent Fasting. You hit on like the Insulin-resistance piece, they’ve got a lot of gut issues. Uhm– Athletes? Moms?

Dr. Justin Marchegiani: Yeah. So, anyone that’s– I would just say that is– has stable blood sugar. Their blood sugar’s stable, meaning these aren’t people that are just like if they skip a meal, they’re irritable, they’re moody, they’re just feeling really off. So, making sure that piece is dialed-in. And the reason why they feel off is primarily because they just don’t have their hormones dialed in. Their– whether it’s their adrenals, or their blood sugar, it is not quite dialed-in yet. So, making sure the blood sugar and the thyroid components are good. Uh – once that’s good, ‘then you can, you know– I like the 16/8. It’s pretty simple.

Evan Brand: Yep.

Dr. Justin Marchegiani: Go to bed, 10– 11 o’clock, maybe 12 o’clock, you’re up at 7:00 or 8:00. You don’t eat ‘til 1:00 or 2:00.

Evan Brand: So, you and I came across some a couple– a couple articles, pieces of literature talking about fertility and Intermittent Fasting. So for Moms, people trying to conceive, I mean, I think it’s still plausible that you could do it, but it is going to be stressful. I mean, if they’re getting enough calories, they’re getting enough fat, would you still recommend someone trying to conceive go for, or would you say, “Hey, don’t– don’t restrict protein. Let’s make sure you’re getting maybe a breakfast, lunch, dinner, more of like a two– three square meal a day?”

Dr. Justin Marchegiani: Yeah, I mean, you still shouldn’t be restricting anything, right. So, if I would look at your daily kind of meal plan, and we’re like go on chronometer and throw it in there…

Evan Brand: Yep.

Dr. Justin Marchegiani: …and if you were to just see kind of where their nutrients are at at the end of the day, you should still look the same as someone eating three meals a day, right. That’s the– the key mistake most people make. It should still look the same. There should still be enough protein in there. There should still be enough fat in there. There should still be enough carbs. Then, in general, of course, the calorie should still be the same. That’s the key. The people make a mistake with, on the Intermittent Fasting, is the calorie still have to be adequate.

Evan Brand: So, it really just a timing thing.

Dr. Justin Marchegiani: Yes.

Evan Brand: So, may end up if you put two people side by side on their macros, the macros may end up the same. It’s just the timing that’s really changing.

Dr. Justin Marchegiani: Yep.

Evan Brand: But a lot of couple mess it up, you’re saying, and they’re actually accidentally cutting calories. They’re cutting protein. They’re cutting their macros, accidentally, by Intermittent Fasting just ‘cause that one meal or that– that– that compressed-eating window. They’re not actually getting everything back in that they should have, is that right?

Dr. Justin Marchegiani: Yeah, you have to make sure, in my opinion, you have, at least two times you eat, and that you get enough calories in there. Now, again, if you have digestive issues, right, and you need, let’s say, 2, 500 calories, and you’re cutting your feeding window from 2:00 to 8:00, that means you need two meals in there to get those calories. That means you need 1,250 calories per meal. That may be a little hard on someone’s digestive system if they are in good shape. So, I would also add the caveat, making sure your digestion is adequate. And then, in general, I would not recommend any Intermittent Fasting if you’re pregnant. It just doesn’t makes sense. I would uhm – I want to make sure there’s zero stress signal at all, and I would hope that all the Insulin-resistance stuff we’ve already addressed by just dialing-in the carbs and get in the diet right. Uhm– so when you’re pregnant, you’re actually something that sustainable. I don’t want to modulate anything. I want to make sure that food’s coming in at a predictable pace throughout the day for the mother and the baby.

Evan Brand: Yep. Love it. I think we hit everything. Are there any pieces that you wanted to hit that you didn’t?

Dr. Justin Marchegiani: Yeah. So let’s kind of summarize here. If we’re gonna use amino acids while we’re trying to Intermittent fast, we can do the butter coffee, we can do the MCT. MCT’s great because of its effect on increasing Ketosis, and increasing mitochondria functions, so, that’s great.

Evan Brand: Yep.

Dr. Justin Marchegiani: Collagen peptides are relatively low in Methionine, high in Glycine and Glutamine and Hydroxyproline and Proline, which is really, really good. And low in the Methionine which is great. It’s the muscle meats to have it at that negative effect on mTOR, making sure you get adequate calories in during that feeding window. And you can– number one, you can plan it, like I kind of have a Saturday or Sunday. Right now, I’m gonna go out to eat. I’m kind of have a really cool meal, nice meal; kind of celebrate for the end of the week. And then I’ll just kind of fast all day long. That’s a really good place to be. My wife, right now, being pregnant, she– she’s hungry every two to three hours, and she’s eating really good. So, for her, it’s gonna be a different ball game. That’s why if you’re pregnant, I think, you know, eating every three to four hours, just making sure you’re eating enough calories and protein. And she messes– measures her blood sugar, too. We do functional glucose-tolerance testing to avoid any gestational diabetes, and she’s on the sensitive side. If she does a little too much fruit, or a little too much starchy carbohydrate, her blood sugar will creep up and it won’t come back down as fast. So, making sure the blood sugar stuff’s dialed-in is very important, because if you’re pregnant, you may have that starch aspect maybe an issue. So, 16/– 16/8 or uh– 18/6 is a great window there. Making sure they’re adequate calories, making sure you’re not pregnant, making sure you don’t have any severe blood sugar thyroid or adrenal issues, number two. Number three, making sure your digestion’s good, because if you’re compacting the amount of calories for three meals into two, and you have weaker digestive system going on, that may make it harder to break down those foods. So, making sure the gut in the digestion’s good. And then we talked about the fasting versus the Intermittent Fasting pros and cons. My opinion: complete fast is more severe and is not something, in my opinion, that sustainable long term. It’s kind of uh– a specific short term kind of approach. Those have the yo-yo dieting effect where it does weaken the metabolism a bit, so, anything that lowers calories, right, you’re– gain weight back, when you have the food back. And that’s the yo-yo dieting effect. You weaken your metabolism, you add the calories back in, now, your body’s a little bit weaker, metabolically, so you put on a little more fat. So, that’s the big side effect with that.

Evan Brand: Let’s hit these questions. Are you ready for these?

Dr. Justin Marchegiani: Let’s do it.

Evan Brand: Alright. So, Samuel said, “If you’re drink bulletproof coffee in the morning, you don’t eat ‘til the afternoon. Is that considered in– is that still considered Intermittent Fasting?” We hit that. That will be a yes.

Dr. Justin Marchegiani: Yeah, that’s Intermittent Fasting, exactly.

Evan Brand: Okay. Ogie said, “Just started watching. People with adrenal issues, what’s your opinion on IF?” Uh – I’ll speak from firsthand experience. Justin, I’ve got clinical experience on this too, but my personal experience is, for me, Intermittent Fasting was actually destroying me. Maybe it’s because I’m younger, my metabolism is faster than someone who’s in their 50’s or 60’s  with adrenal issues, and I’m commonly working with. But for me, I had to eat more. And for me, just trying to condense that into Intermittent Fasting, it didn’t work. So, I was doing breakfast, lunch, dinner and then I was able to recover, of course with additional support: healing my gut, adaptogens, etc. But, for me, the adrenal Intermittent fasting piece just didn’t go well together. Justin, what’s your take?

Dr. Justin Marchegiani: Same thing. Make sure the hormones are dialed-in first. Remember, from an evolutionary perspective, how did this all work? Well, we have food. We had food. We killed the buffalo. We ate it until it was gone. And then, there were periods without food. Right? That’s where we kind of where we were fasting, so it wasn’t like our ancestors were saying, “Okay. Like, we have all this food. Let’s just not eat it for a couple of days, or let’s just only eat it at the end of the day, right? That’s kind of not  the thinking. The thinking is, food wasn’t available. We fasted for a short period of time. We got food and we feasted. Fasted. Feasted. So, I like to use that kind of sequencing in how we apply Intermittent Fasting. So, don’t do it every single day. I see a lot of people wear their daily routine is to fast every day.

Evan Brand: Yep.

Dr. Justin Marchegiani: And I just say, “No, use it punctu– you know, use it in a punctuated fashion. One or two times a week. And then starting out, do your Intermittent Fasting on days that are less stressful. Why? Well, because there’s gonna be less Cortisol in your system. That’s number one. Number two, the more stressed you are, the more you’re gonna need more nutrients to run the system. Dopamines, Serotonin, Precursors, B Vitamins, minerals to buffer the stress. Your Krebs cycle and your energy systems require nutrients, so, why would you want to fast and avoid putting nutrients into the system? So, do it on days that are less stressful to start with.

Evan Brand: That’s a pretty good starting point. I believe that’s the same thing we said about Ketosis, too, on previous podcasts. Might need more– more carbohydrates, a little bit more starch on a more stressful day.

Dr. Justin Marchegiani: Yeah, absolutely. I think that’s a really good place to start it. Again, I’m not black or white on these issues.

Evan Brand: Right.

Dr. Justin Marchegiani: I’m– these are the people that are gonna benefit. You’re relatively healthy, good blood sugar, right, you– already do okay if you skip a meal, you’re not gonna be in, you know, in dire straits. And then, these are the people that want to avoid it. Right? Pregnant women, the hormonal issues, the severe blood sugar issues. Here’s how we start inching our way into it. 16/8 will probably be a good starting place, then you can eat from, like, 12:00 to 8 o’clock. That’s a really good starting place, making sure there’s an adequate amount of calories in there as well. And also, making sure, like you know, minerals and bone broth, and you can also do the green juice, as well, uhm – to get enough nutrients in there. We need about 4,700 milligrams of Potassium a day, so, you need, like, two really big salads to get it all. So, maybe a green juice will be helpful to get all those nutrients there.

Evan Brand: Yep. Avocados, too, are good source.

Dr. Justin Marchegiani: One gram of Potassium right there. One avocado. [crosstalk] people don’t know, avocado has twice the amount of Potassium than a banana does, but…

Evan Brand: I know.

Dr. Justin Marchegiani: I mean, people think, “What’s Potassium?” “Oh, banana!” Nope, avocado. Twice the amount.

Evan Brand: Yeah, and– and without the sugar.

Dr. Justin Marchegiani: No, really. Any carb– maybe one or two grams of carbohydrate, very little.

Evan Brand: Yep, yep. You made me think of something. I lost my train of thought there. Oh, yeah! It’s that people want things in black and white. We’re just giving the generalities. There’s never gonna be in black and white. This is always case by case, so don’t take something in – in carved into a rose – Rosetta stone. Justin said this, or Evan said this, it will never exist that way.

Dr. Justin Marchegiani: It’s a spectrum.

Evan Brand: Yes.

Dr. Justin Marchegiani: It’s a spectrum. Figure out where you’re at on that spectrum and start there. Okay?

Evan Brand: Yeah.

Dr. Justin Marchegiani: Now, the person said he’s snacking between meal ‘s never good. In my opinion, snacking before meals or in-between meals is not good. Why? ’Cause every time you snack, food produces little drops of Insulin. The more Insulin surges you create– Insulin, when Insulin ‘s high, fat burning’s low. Insulin high; fat burning low. Just how it is. So, the more we can modify Insulin by keeping the carbohydrates dialed-in to what you’re needs are. Okay? If you’re lifting weights, and you’re already in good shape and you’re active, you may be able to do a hundred or 200 grams of carbohydrates a day without issue. If you’re sedentary or you’re Insulin-resistant, that may be 20 or 30 grams of carbs. So, you dialed in your carbs for what you need. You try to go at least four to five hours, so at hour two or three, you’re starting to kick in the fat burning, right? So, if you’re eating every two or three, then you’re never really getting in the fat burning. That’s not a good thing. And then I– the only time I allow snacks for patients is we called them “mini-meals.” So, they should be appropriate amounts of protein fat and carbs. Just you know, ratio, just a smaller amount.

Evan Brand: Yeah.

Dr. Justin Marchegiani: So, some people let’s say, they eat lunch around 12:00 or 1:00, and then the time, their family kind of gets together and has dinner, it’s like, maybe, seven o’clock. That’s seven hours. So, maybe for them, they have like a nice little shake, or a nice little epic bar or something around three or four, maybe around four o’clock, just to get them to that seven o’clock time. So they eat at 12:00, mini-meal at 4:00, and then they’d eat a real meal at seven o’clock. So, a nice meal that kind of tied due over in between to get to the real meal.

Evan Brand: Yeah, well said. The second part of the question was uh– “Better to eat fruits with meals instead.” Typically, I mean, the ideology, we would say, “Yeah,” if you’re doing some fat. Typically, that would act as kind of a slow digest for the– for the fruit, where the fruit’s by itself may spike your blood sugar a bit more. I’ve not personally tested it. I don’t eat too much fruit beyond berries, anyway. Some, not really concerned about whether I’m eating a handful by themselves or with meals. What’s your take though?

Dr. Justin Marchegiani: Yeah, I mean, this person’s probably coming from the context of meal-combining, where they say, fruits should be consumed by itself, because of the enzymes needed for it, and how fast he digestion process is. So that if you’re eating with fats and proteins, that’s gonna hold up the digestion, and leave it  in the stomach longer and maybe create more gas or bloating issues. So, I always tell patients if you can handle fruit together, take– take it together. That tends to be the best way to do it. Take it with the food. If not, you can kind of eat your food, take enough enzymes and acids, and maybe do it like, uh – 20 or 30 minutes after your food. It’s kind of like a dessert kind of thing. But I would really make sure enough enzymes or acids are there. And if you really notice that you get bloated or gassy with fruit, while you’re eating it with food, but by itself you’d do better, then there’s probably some Fructose Malabsorption happening, and we got to work on the gut.

Evan Brand: Yep, yep. Well said. Also, thought about bacterial overgrowth when you were saying that, where that may present problems too if you’re doing fruit. Uhm – last question and I say, we wrap it up.

Dr. Justin Marchegiani: Yeah.

Evan Brand: Could a long term Water Fast [34.50] weeks, cut down on your stomach’s ability to produce sufficient acid for digestion. What do you think? I’ve got– I’ve got no additions on this.

Dr. Justin Marchegiani: Yeah, I mean, wate– yeah, you would definitely decrease your stomach acid, for sure. I mean, you need Zinc. You need Potassium. Uh – You need a lot of those nutrients to actually make stomach acids. So, yeah. It’s very possible. It could decrease your ability  – your body’s ability to make it. That’s why, when you’d add it back in, you’d want to keep it as– as liquid and easy to process ,as you add it back in and gradually rationing back up to solid food. I know Dr.– I think it’s True North, up in Northern California, Dr. Goldhamer’s Clinic. They do a lot with Water Fasting, so people are looking to get more info in that. They do it in In-patient. Clinic  would actually monitor people and they put them on IV’s and watch them, and make sure they’re on the right tract doing it. So, if you’re gonna do a Water Fast though, like a long-term, more than just two days, and you have issues. You’d want to do it under medical supervision.

Evan Brand: Cool. Well said.

Dr. Justin Marchegiani: Not a huge fan, but I’ve kind of gone over the reasons why it may be beneficial and helpful.

Evan Brand: Right. Good job.

Dr. Justin Marchegiani: Well, anything else you want to touch upon, Evan? What do you think?

Evan Brand: I don’t think so. I think we did great. I mean, the starting point with people, the 16/8 is gonna be the easiest. You can just uh – look up your uh – your YouTube channel. There’s more videos you’ve done on Intermittent Fasting. I think I may have done one, but you’ve inspired me. So, I’m gonna have to do more Intermittent Fasting videos. Maybe even just share my day, what does it even look like…

Dr. Justin Marchegiani: Yeah.

Evan Brand: …how do you structure a day. Because while listening to it, I think, sometimes, people fall asleep halfway while they’re listening to us ‘cause they just like the sound of our voices. And so…

Dr. Justin Marchegiani: [laughs]

Evan Brand: …maybe we’ll show a video, like, “what does this actually look like”, “how do you break your day down to do this”. It’s actually quite simple. It allows you and I to have our brains functioning while we’re working with our clients, to keep our brains elevated. I mean, I feel so much better, you know, when I am in a fasted state, so kind of pushing that lunch back a bit more. I really get a lot of good productive work done in those first few hours of the day. Compared to if I do a real heavy big, big breakfast and break it. Uhm– my brain, it does slow down a  bit for digestion, which is normal. You– your body’s gonna send the blood to the tummy.

Dr. Justin Marchegiani: Yeah.

Evan Brand: That makes sense if you’ve got a real uhm– a job that requires a lot of– a lot of brain power that you may want to just– you may want to visit this. If you’re a coder, computer programmer, you know, people that really got to have your brain a hundred percent dialed-in, you’re gonna be in a much better place, if you do this.

Dr. Justin Marchegiani: Yeah. I noticed the headaches, too, if I go too long if I skipped lunch. Hadn’t eaten ‘til, like, six o’clock and was, like, probably 24-hour fast but, I got really bad headaches…

Evan Brand: Ooh.

Dr. Justin Marchegiani: …and I find that sometimes that can just happen from the minerals. So that’s where uhm– really getting a good electrolyte support in your water so you get the extra minerals that way, or you sip on a little bit of green juice, with the caveat of the ones that we mentioned of. The surely laid ones with the fruit. That can at least give you a little bit extra Potassium and minerals and Sodium and Chloride – all those extra minerals you need. So, that could be a side effect, and that’s part of the reason why people on Ketogenic diets get a lot of headaches is they just don’t get enough Potassium. So, making sure the minerals are there, and that’s a kind of a little tip of how you could do it.

Evan Brand: Yeah. I was gonna ask you what– what would you’ve done differently– to prevent the headache if you just got so busy again, you have to skip lunch. You deprived us half some electrolytes on board. Do you think you can avoid that?

Dr. Justin Marchegiani: I would just probably add some more electrolytes on board, and uhm– maybe add a couple sips of some green juice in there. Probably would have fixed it. Uh– and then also just add– making sure my fasting is on days that are less stressful. That tends to help too.

Evan Brand: Yep. Well, and maybe adaptogens too. You could always have a– maybe have some extra Ashwagandha in the tank or something like that may have helped you.

Dr. Justin Marchegiani: Yeah, absolutely, and someone asks about a green juice recipe. I’m honestly nothing specific. I throw a cucumber too in there. I threw kind of a bunch of Kale– kind of a half bunch of Kale in there. Uh – couple things, a celery in there. I just kind of like take, you know, an even amount, and I kind of just like create like a little lineup, and I just throw it in. Next, throw it in. Next throw it in. Make sure I get a cup worth. And then at the very end, I’ll sweeten it with uh – you know, one carrot or half to uh – half to one green apple, and then maybe a little bit of lime, or a little bit of ginger for a little bit of flavor. That’s it.

Evan Brand: Yep. Cool.

Dr. Justin Marchegiani: Now, I got a video coming up here on I was looking at my board. Think it’s all up right now. Yeah. [inaudible]

Evan Brand: What’s on that board?

Dr. Justin Marchegiani: …fasting and hypothyroid. That’s gonna be done. I’m gonna record this later on today. So, I’m excited to put that video out. And I kind of talked about some of those gems that are in there in today’s podcast, but I’ll condense it down and fill up my little dry erase board behind me where we can really emphasize some points.

Evan Brand: What did– what’s the title? Hypothyroidism and Intermittent Fasting?

Dr. Justin Marchegiani: Intermittent Fasting and Hypothyroidism.

Evan Brand: I’ll– I’ll be kind [crosstalk]…

Dr. Justin Marchegiani: It’s kind of big [pauses] to a YouTube near you.

Evan Brand: Cool.

Dr. Justin Marchegiani: Alright, my man. Hey, happy 4th of July. You enjoy it, and we’ll talk real soon.

Evan Brand:  You, too. Take care.

Dr. Justin Marchegiani: You too.



“The Warrior Diet” by Ori Hofmekler

Apple Cider Vinegar, Dr. Mercola



How To Do Intermittent Fasting Correctly

intermittent fasting

 By Dr. Justin Marchegiani

Today’s blog post will be about Intermittent Fasting and how to do it the right way.

We’re going to talk about what your goals are and how to achieve them, why you’re doing it in the first place and how to actually do it. Along the way, we will also be discussing the common pitfalls of intermittent fasting such as ‘how do you know if you’re someone that may have physiological or hormonal imbalances that may prevent you from getting the full benefit and maybe even getting worse?’

So let’s dig in off the bat!

What Exactly Is Intermittent Fasting?

what exactly is intermittent fasting

Intermittent Fasting is nothing more than timing up your food at certain times throughout the day and basically having a window in which you eat. That window can be anywhere between four to eight hours, and you close that window or widen it. You typically put that window in the last third of the day which is when you tend to be more insulin sensitive naturally.

Let’s talk about that window for example, instead of eating between 7AM and 8PM, that’s a thirteen hour window, we’re taking that and closing it down maybe to eight, or five, or four hours.

What Are The Goals of Intermittent Fasting?

goals of intermittent fasting

The first goal is we’re trying to increase lipolysis which will increase fat burning. The benefits that you get from intermittent fasting comes from that last meal — let’s say it’s at 8PM — all the way to the next day, now it’s twelve hours we’ve gotten so far. Then we’ll have, let’s say, until 2PM in the afternoon. We’ve added another four plus six, so we have eighteen hours of no food. So a lot of that benefit happens in that eighteen-hour time where we start increasing lipolysis.

The next goal is to increase cellular autophagy where our body starts recycling proteins. This also comes with the benefit of lengthening the telomeres.

And the third goal is to (HGH) and we’re making our body more sensitive to insulin.

Again, insulin and fat burning are inversely correlated. When our insulin is high, we can’t burn fat but when our insulin is low, we burn a whole bunch of fat. So the goal is to make ourselves more sensitive to insulin. So it’s like, the more sensitive your hearing is, people don’t have to yell or raise their voices for them to get your attention i.e. the pancreas doesn’t have to raise your insulin levels so the body can understand where to pull the sugar in and how to store the nutrients. When growth hormone goes up, that will help you put on muscle mass and we can combine this with good exercise allowing us to put on more muscle, which is great.

So the goals are all of these really good benefits above.

How To Do Intermittent Fasting

As mentioned in the example above, we get a 16-hour fast gig. So 8PM to 8AM — that’s twelve hours — and let’s say you fast until 12noon to 2PM, so you could have an easy 16 to 18-hour fast. With this you could have an 8-hour window for eating. If you want, you could extend the fasting from 16 to 19 or even up to hours. And depending on your choice, your window of eating could be anywhere between four to eight hours.

So in general, how we do it is take that window and we shorten it, so we’re trying to avoid breakfast. We could have a later lunch around 2 or 3PM. The key is we have to make sure that the window that we eat in is within the 8, 5, or 4 hour time frame. Personally, I like to eat later because I want to maximize the fasting time and if I eat a bit earlier that fasting time will be cut off so I would rather have that fast go really well.

The Common Mistakes In Intermittent Fasting

common mistakes

Mistake 1: Not eating enough fat

Fat helps sustain your blood sugar and it’s going to prevent the ups and downs of what’s called reactive hypoglycemia. It’s like your pancreas pulls one way while your cortisol pulls the other way which is not the best thing for your hormones. So again, blood sugar comes up, insulin comes up. Then blood sugar goes down, and adrenals come and pushes it back up. Definitely not the best combo. That’s why healthy fats are good. So one of the things that you get with the fast is you’re not eating. And when you’re not eating, you’re not pumping out insulin.

So insulin comes out most with carbohydrate, it comes out a little bit with protein, but very little with fats. So when you see people saying “fats are bad for diabetes,” they are typically talking about fettuccine alfredo — a whole bunch of fat with a whole bunch of carbs, right. But if we’re focusing on fat by itself, healthy good sources of fat like coconut oil or avocado, then you’re okay as long as you’re not  adding a whole bunch of sugar and carbs with it.

Mistake 2: Not eating enough calories

You actually don’t want to drop your calories so if you need 2,000 calories for the day, you got to make sure you get 2,000 calories in that eating window. So let’s say in an 8-hour eat window, you could have three meals in there. Maybe at 2 o’clock, a 5 o’clock, and an 8 o’clock meal. With the smaller windows, you could eat at one end and eat at the other end. Again, the benefit comes from the 16 to 18-hour fast.

Mistake 3: Having hormonal issues

If you have thyroid issues, blood sugar issues, adrenal issues, and female or male hormone issues then cutting out those meals may not be the best thing because you already have a stressed out physiology. So not having those nutrients come in at the morning time or the early afternoon may actually be a stressor on the body. Not getting enough calories is definitely a stressor, this is the biggest pitfall. People just don’t eat enough so if they’re having two meals, they have to realize, “well I’m only having two meals, I have to eat 50% more on each meal because if not, I won’t have enough calories.” So you got to remember that. So if you have hormonal issues like blood sugar, thyroid, Hashimoto’s, active gut, or any digestive issues, then it’s not a good idea to do fasting.

My advice is get healthy first, then this is a great modalities of trying on and fine-tuning things later. Also you could do a protein sparing fast in the morning where you eat a whole bunch of fat where you eat foods like butter coffee, MCT, and such as long as you just avoid protein. Then you kind of have this modified protein-sparing fast where you’re getting all the fat in so the insulin stimulation is very small. That’s a modified way you can tweak it so if you’re not ready to skip breakfast and lunch, you can do a protein-sparing fast in the first  half of the day and then bring in the other full meals later on at night.

So again, get your hormones dialled in. If you have an active gut issue, autoimmune issue, adrenal issue or male or female hormone issue, you want to get that fixed first. So if you need help with that, click here to schedule a consultation with myself.

So this is Dr. J signing off. I hope you enjoyed this post!

Jimmy Moore – The Complete Guide to Fasting – Podcast #132

Dr. Justin Marchegiani welcomes his special guest, Jimmy Moore, in today’s podcast about fasting and nutrition. Listen to them as they engage in a very energizing and interesting discussion on how to do intermittent fasting for a therapeutic reason.

Learn about how fasting benefits and affects our bodies in many ways and be able to apply the guidelines involved in a successful fast. Get valuable information on supplements supporting the Ketogenic diet and know more about cholesterol issues, including the testing involved and its possible root cause.

In this episode, we cover:

07:21   Fasting

11:40   Thyroid Function during fasting

18:43   MCT oil, Ketones, and other supplements

27:27   Ketones and Neurological Conditions

34:50   Lipid Panel: Cholesterol








Dr. Justin Marchegiani: Hey there! It’s Dr. Justin Marchegiani. We have my good friend, Jimmy  Moore. And one of the biggest podcasts on the Internet here. He is a—he’s one of the guys that I look to for inspiration, kinda how I MC kinda my podcast coz Jimmy is— does it so right. Jimmy, how you doing today?

Jimmy Moore: Hey! What’s up, Justin? I love how enthusiastic you get. We all have our radio boys when we come on.

Dr. Justin Marchegiani: Yes.

Jimmy Moore: We’re just talking to each other then, “Hey, hey, guys we’re back here on the Justin Marchegiani show.”

Dr. Justin Marchegiani: Hahaha. Well I always love how you exit your podcast. You say the person’s name, you’d say, “His name is Jimmy Moore” And I love that exit. It was just so great.

Jimmy Moore: I still do that.

Dr. Justin Marchegiani: I love it. I love it. It’s so great. I’m gonna do it today, too, as a little tribute for you.

Jimmy Moore: That’s cool.

Dr. Justin Marchegiani: But Jimmy, how have you been?

Jimmy Moore: I’ve been good, man. Just like us Tony before we came on the air. It’s just busy busy all the time and it’s the way I like it.

Dr. Justin Marchegiani: Excellent. I know you had a book that just came out recently on fasting. Let’s dig in. How’s that going? I know you did that book with Dr. Jason Fung.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: Talking about fasting and how to do it therapeutically. Just kind of any listener that’s trying to get some more information on fasting, why should they get that book?

Jimmy Moore: Well, we wrote the complete guide to fasting, Dr. Fung and I, uhm— because when I was looking for a resource on doing some longer facet done some intermittent fast pretty naturally, when you’re ketogenic, you know it’s extraordinarily easy to intermittent fast. I mean, if you go longer than or—or shorter than eight hours without eating between meals, you’re not doing it right. So intermittent fasting was very easy for me and I was even finding that pushing it to say 36-ish hours which is basically an alternate day fast also was pretty easy. So I want to try to push the envelope a little bit and do these longer fast. Well I met Dr. Fung of all places in Cape Town, South Africa he and I shared

Dr. Justin Marchegiani: Wow.

Jimmy Moore: — the stage together at a big low-carb conference that happen there a few years ago. And I went up to him after hearing his talk. I’d never heard of him before and he was talking about fasting as, “Oh, here’s somebody that does something about fasting.” And so, I said, “You know I’m looking for a good resource on doing some longer fast. What is out there?” And he said, “Nothing.”

Dr. Justin Marchegiani: Alright. So we’re back. So the last question we were talking about the fasting book and you mention you did it with Dr. Jason Fung, so tell me about kind of how that started?

Jimmy Moore: Yes. So he when he and I decided we wanted to collaborate on a book, I decided to start fasting myself. Again, I’ve been doing some— some intermittent fast but I wanted to push the envelope and see, “Okay, let’s see how I do with a little bit longer fast— no, context here.” I used to think fasting was the stupidest thing in the world. Why would you purposely starve yourself? It just made no sense to me. But that was under the thinking that I was starving myself. Once I realized it’s not really starving yourself. You’re doing this for therapeutic reason. That’s when fasting started to make a little more sense, especially when it was spontaneously happening on an intermittent level. Really, all you’re doing is just extending it a little further than that to give your body the benefits that you’re looking for. So I did a—a goal in September 2015, to go 21 days in a row of fasting. Now the longest I’ve ever made, it was like 6 1/2 days. And that one, I told this uh—story in the book, The Complete Guide to Fasting, that I— I took communion on the seventh day of a fast. And I was planning on going seven days on that one and to communion that day at church, got home from church and you know what happened, Justin. I crashed so hard.

Dr. Justin Marchegiani: So hard.

Jimmy Moore: And so my blood sugar got down to low 50s which in and of itself isn’t a horrible thing when you have higher ketone levels.

Dr. Justin Marchegiani: Right.

Jimmy Moore: But I wasn’t testing blood ketones at that time. And I was definitely in hypoglycemia because I was so hungry, and I was just curled up in the fetal position. And my wife’s like, “Please eat something.” And I was like, “I’m four hours away.”

Dr. Justin Marchegiani: Oh my gosh.

Jimmy Moore: I did in the beating uh—and—and breaking that fast, but that was kind of my horror story of fasting. So when I came to this one, I said, “Jason, will you kinda pay attention to me. I will not take communion this time. God will forgive me. Uh—and – and –

Dr. Justin Marchegiani: So you’re thinking with the communion, it created like a reactive hypoglycemic spike? Is that what you’re thinking?

Jimmy Moore: It really did.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: Because I had gone, like I said, over six days without eating.

Dr. Justin Marchegiani: Wow.

Jimmy Moore: Suddenly I introduce this in—

Dr. Justin Marchegiani: Even a tiny bit. Anybody that has ever had communion, its’ just a tiny little wafer and a tiny little cup of juice. Uh—I mean very tiny and just that little bit, Justin push me over the edge in a hypoglycemia. Now that wouldn’t happen under normal hospices uh— if I just taken that in—in a fed state.

Dr. Justin Marchegiani: Exactly.

Jimmy Moore: But in a fully fasted state, uh— and my body just wasn’t ready for even that little bit of carbohydrate. So anyway, 21 days—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: I attempted and September 2015, I made it 17 1/2 days in a row which was almost triple what I had done my longest before. So I was pretty happy about that. The only reason it ended was Christine and I were actually on vacation and I was having a good time. And that was stress and I found that stress for me as a very insulin resistant man, hits me harder probably the most people. And so, I couldn’t continue with the fast. Now some people said, “Well fasting itself is a stress and it can be early. But I think the longer you do it, the longer you stay on it, you actually find that it’s very sustainable beyond the first three days. The first three days can be pretty tough and we talk very openly about that. I definitely tell people day two is gonna really suck, worse than anything. But if you get through day two, it’s nirvana after that.

Dr. Justin Marchegiani: Awesome. Can you step uh—half a step to your right. Perfect. Now I got your whole beautiful face in there. Awesome. Love it.
Jimmy Moore: I’m trying to balance where I’m in. I ‘m in my bedroom so it’s like I –I’m like we’re doing st—

Dr. Justin Marchegiani: You look perfect right there.

Jimmy Moore: So the question I have for you is, what was the big difference between being able to go 30 days versus 7? I know the reactive hypoglycemia thing but it sounds like you’re at 7. Seven so, long way from 30. What was the different things that Dr. Fung was uh—coaching you on that was helping?

Jimmy Moore: I never actually made it 30 days. Uh—

Dr. Justin Marchegiani: Okay.

Jimmy Moore: The longest I’ve done is 28 days in January last year.

Dr. Justin Marchegiani Wow.

Jimmy Moore: 28 out of the 31 days uh—so wasn’t 28 in a row, but it was 28 of the 31. Again, travel rears it— reared it its ugly head and uh—kick me in the tail. Christine had to make uh— emergency trip to go see her family in Virginia. So I hop in the car and what does the stomach start doing? (growl sound) Great.

Dr. Justin Marchegiani: Oh, man.

Jimmy Moore: So I end the fast. But that—that—But that’s self-awareness.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: You gotta know. You got fit fasting within your life. And so if life happens, and life happen that day, and of course we had to drive home from that. When life happens, you just have to deal with it and not fight back. Uh— listen to your body and I’m sure you preach this pretty often to your listeners, listen to your body and pay attention and respond accordingly. Don’t fight those signals that tell you something’s wrong.

Dr. Justin Marchegiani: Yeah. I totally agree. Now when you mentioned not fat—not eating for 28 days, so what does that look like? Is it just simple as you’re just not eating? Or are there certain things that you’re doing with hydration or minerals?

Jimmy Moore: Great question.

Dr. Justin Marchegiani: What else is there?

Jimmy Moore: Yes. So when I first started doing these longer fast, Justin, I thought, “Okay, I’m going to need something.” Because anybody that knows my history, you know, really eating literally all the time. Uh— it’s kind of funny to think, “Oh, not eating at all? What—what?” So, I decided I’m going to do it with bone broth, with some sea salt so that gives you a little bit of uh—nutrition there—minimal.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: Coz I’m only having a cup or two a day and this may be like 80 calories for 2 cups of bone broth and really minimal nutrition. I also did a little bit of Kombucha but I’ve since cut that out. I found it was actually tearing my gut up pretty bad. Because I thought that I would need it to preserve gut health during the fast. What I’ve found is my gut health has actually done extraordinarily well without the Kombucha because of the fasting. And so we definitely into that coz I know that’s kinda your heart and soul, too.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: You talk on gut health. So uhm— so I did that and of course, as you mentioned, hydration, hydration, hydration. I didn’t really count how much water I was drinking but I was drinking quite a bit of water. And— and the interesting thing is people sometimes they will just do water only. I would say do salt water in there as well.

Dr. Justin Marchegiani: Yes.

Jimmy Moore: Because that helps to balance out the electrolytes and if you’re using something like pink Himalayan sea salt, you’re getting those trace minerals of the potassium and—and the other things that are gonna keep your electrolytes in balance. That’s a concern a lot of medical professionals have about these longer fast, is where do you get your electrolytes? That’s how you can balance that out. And I’m a big fan, so was Dr. Fung of, kinda adding in that salt from time to time as well.

Dr. Justin Marchegiani: Yeah. I think when you’re under stress and you’re in a stress response, one of the big things that happens is that hormone aldosterone can go loaded and that cause you to pee out a lot your minerals.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: So it that sounds like adding in the extra minerals, electrolytes, and also some—some little bit of amino acids in there, really made a difference for you.

Jimmy Moore: And speaking of elimination—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: You wanna get down and dirty.

Dr. Justin Marchegiani: Oh yeah, let’s hear it.

Jimmy Moore: So you actually do pee quite a bit, and—and that’s natural especially if you’re coming from a non-ketogenic state. You’re suddenly flooding your body with ketones by not eating anything. And so, when that happens, all the glycogen? Pheww— right outta you. And so what happens? You pee your brains out. And even if you’ve been ketogenic, you’re gonna have that as well. And those are kinda gross, but it’s real life, people. So here we go—

Dr. Justin Marchegiani: That’s cool. Keeping it real.

Jimmy Moore: But then the thing that come—comes out the other end, though, that’s the most interesting thing to me. Coz you think, okay, after a few days you’ve not eaten, all that’s gone. Uh-uh— I’ve gone really long times without eating and by day 12, day 15, you’re still seeing stuff come out the back side. And it—it freaked me out coz I’m going, “What else is in there?” It—it just it’s amazing we don’t realize just how much gunk is still in there. And you can definitely explain maybe why that stuff’s still in there that deep into a fast when you’re drinking plenty of water every day, you’re getting adequate salt which would ostensibly make things move along pretty—pretty good as well. Why would there be stuff still in there, 12, 15 days later?

Dr. Justin Marchegiani: Oh, I think some of that, too, is if you look at the composition of your stool, half of it is gonna be bacteria-based. So It just could be bacteria that’s replicating in the gut just kinda having this kind of passing its lifecycle. That could be one aspect.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: It’s definitely not the fibers in the food aspect.

Jimmy Moore: No.

Dr. Justin Marchegiani: That part is not there. But the other half of your stool is gonna be the bacteria so that make sense. So that’s good that you are having regularity there.

Jimmy Moore: Oh, yeah. Definitely regularity. I would say the the—the uhm—the normality of the stool was gone by day 5. In other words, it was all kinda soupy.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: After day five. And–and from what you just said that make sense.

Dr. Justin Marchegiani: Yeah. Totally. Now the big concern that I have with patients—coz I have a lot of patient with blood sugar issues and adrenal issues—is that when you–you cut calories, you know, one of the big things you’ll see in the research is— just type in, “hypocaloric diet” and “low thyroid” or “low T3”

Jimmy Moore: Yes.

Dr. Justin Marchegiani:– or “triiodothyronine” is we see the thyroid kinda down regulate. We see the body temp go down. We see the reverse T3 go up. We see the free and total T3 go down. What did you evaluate your thyroid function during the fast and all?

Jimmy Moore: Here’s the most exciting part I think about fasting. When you’re doing it deliberately as a therapeutic uh—resource, and let me give the caveat, I don’t think everybody needs to do really long fast.

Dr. Justin Marchegiani: Uh-hmm.

Jimmy Moore: I think most people probably could get most of the benefits of fasting just from doing uh— like a 16-8 or 18-6 type of—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: —fast. If you did that, I think probably most of the population would do well. This is for those people that are the type II diabetic that are the very insulin resistant that do have a lot of obesity that they want to try to deal with. Uhm—this is uh— who it’s for. Now you mention hypocaloric diets. Here is the thing. Hypo caloric diets can be very detrimental to you. So let’s say, 5,6,700 calorie a day type of diets. That will actually slow your metabolism down. People worry about, “Oh, I’m gonna ruin my metabolism. It’s gonna slow —

Dr. Justin Marchegiani: Right.

Jimmy Moore: —my basal metabolic rate.” And all this, yada, yada, yada that you hear. And the research definitely bears it out. We’ve seen it with the biggest loser contestants.

Dr. Justin Marchegiani: Totally.

Jimmy Moore: Here’s the thing. When you eat no calories at all, which I’m defining as that bone broth and the Kombucha, anything like less than maybe a couple hundred calories, that actually is a far different creature than a hypocaloric state of 5,6,700 calories. Fasting actually revs up your metabolism and gives you a lot of health benefits and impacts those hormones in a different way than even eating just a little bit which blows people’s minds. So thinking, “If I just eat a little bit, then that’s better than not eating at all.” No. Actually it’s a lot better to not eat anything at all again defined as 200 calories—

Dr. Justin Marchegiani: Interesting. Yeah.

Jimmy Moore: — than to have even a little bit calories. And your body thinks it starving and it’s gonna hold on to everything, whereas fasting releases it all and lets this cascade of really cool hormonal effects are to happen.

Dr. Justin Marchegiani: Interesting. Now what about people that have blood sugar issue, would they tend to go hypoglycemic? How do you address that on —when you’re going to do a fast?

Jimmy Moore: So if there’s concerns about that, obviously keep a very close eye on that and obviously this should go without saying, let uhm— medical professional follow you.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: —while you’re going through this. Uhm— so don’t willy-nilly do a fast on your own especially if you have known issues like hypoglycemia. But what we’ve seen and what Dr. Fung has seen— he seen well over 1000 patients in his intensive dietary management plan uh— in Toronto, Ontario Canada and he actually has had some hypoglycemic patients come on and it actually regulates their hypoglycemia. So it doesn’t mean that their blood sugar doesn’t go down —it does. When you fast, it goes down. But the cool thing is, you have a corresponding rise in the blood ketones.

Dr. Justin Marchegiani: Ketones.

Jimmy Moore: — which then steps in the place of that. So that yes, you have lower levels of blood sugar, but it— but you’re completely asymptomatic of hypoglycemia.

Dr. Justin Marchegiani: Now what do you think about adding in synthetic ketones while doing the fast. Like the betahydroxy butyrate calcium salts. Are you concerned that if you do that while you fast, you may go up into that ketoacidosis rate? What’s your experience there?

Jimmy Moore: So I have used it uh— in the early days and I would say, use it for the first maybe two, maybe three days, but Justin, by the time you get today 3-4, you’re seeing betahydroxy butyrate levels of 4,5,6 very easily without exogenous ketones. So I would say, it’s probably a good idea in those first couple days especially day 2 where it’s hell—haha—

Dr. Justin Marchegiani: Tough to cravings.

Jimmy Moore: —to take it then for that purpose to kinda get through that period coz you’ll feel the effects that you’re in the fully fasted state because of the extra ketones. But then once your ketones naturally go up on their own, you can back off and completely eliminate those exogenous ketones. So I think as a beginning uh —part of the fast, absolutely. As you go higher, know and—I— I don’t think ketoacidosis would be a concern because you have to get extraordinarily high level—

Dr. Justin Marchegiani: 25, right? 20’ish—

Jimmy Moore: of blood ketones. Yeah. 20+ milli molar and I think the highest I’ve ever seen, and this was without exogenous ketones, was 7.6 Very naturally, again, it was early on when I started keto and I started kinda really doing this. Your body levels out over time, but blood sugar at the same time as 7.6 was like in the 50’s and so I wasn’t worried about it in the context of a lower blood glucose level. And if you’re fasting, your blood glucose level is gone drop like a rock.

Dr. Justin Marchegiani: Got it. Okay. And I’ve seen a lot of people do the therapeutic fasting with severe insulin resistance. It can be a game changer of turning that insulin resistance around right away.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: And get them back on, you know, the right type of guy whether it’s a paleo, low-carbish, you know—

Jimmy Moore: Sure.

Dr. Justin Marchegiani: 60 carb, 20 protein, 10—10—or 20 protein uh—10 carb. Whatever that macro rain—

Jimmy Moore: Right.

Dr. Justin Marchegiani: You figure it out with your clinician and work on that. I think it’s a great starting point. My issue is with the low-calorie. I always see a lot of patients just automatically they tend to go lower calorie to begin with. And it’s hard to see if their fatigue is from a low-calorie issue.

Jimmy Moore: Yes.

Dr. Justin Marchegiani: —or adrenal, thyroid issue. And the calories you can be driving all of the above.

Jimmy Moore: It could be both exactly where the one is feeding it to the other. And— and I do a Thursday podcast called, “Keto Talk” and my cohost on that one is a practitioner out of Arizona, Dr. Adam Nally and he sees 10, 15,000 patients a year. And so he’s seen literally everything come through the office and he says, “The biggest issue that he sees time and time and time again especially among women is they’re not eating enough calories when they go keto.” And so you gotta have adequate calories or it’s just a moot point.

Dr. Justin Marchegiani: Yeah. Definitely the fasting is therapeutic coz we— we need nutrition to run our body and we won’t be getting those nutrients in a fasting state. But when will be doing some severe uh —U-turns with our physiology when it comes to insulin resistance for sure.

Jimmy Moore: Absolutely. That’s why you do it.

Dr. Justin Marchegiani: Also, I had a little flashback when you’re talking about the constipation thing.

Jimmy Moore: Uh-oh.

Dr. Justin Marchegiani: I flashback to one of your podcast a few years back when I— you are interviewing— not Ornish, when uh — Mc Dougall.

Jimmy Moore: Yes.

Dr. Justin Marchegiani: And he kept on referring you to Mr. Moore—

Jimmy Moore: Ho-ho—how’s your constipation, he told me.

Dr. Justin Marchegiani: Yeah. He kept on saying, “How’s your constipation, Mr. Moore?” “How is it?” So I kept on having those flashbacks there. That was an excellent interview that I think uh —everyone should partake in. It was just a uhm—amazing.

Jimmy Moore: It was fun. Hahaha—

Dr. Justin Marchegiani: —just you showing your patience on being able to stay calm. That was unbelievable. You’re a saint.

Jimmy Moore: What’s funny is behind the scenes, my wife could hear what was going on.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: She heard it very quickly took a turn for the worse. And she— I mean I had on mute and she was like, “Don’t let him run over you.” I’m like, “I got this—I got this.” Hahaha—

Dr. Justin Marchegiani: That was probably one of the podcast— one of the best podcast that I’ve ever seen. It was great. Love it.

Jimmy Moore: You gotta have fun in podcasting and sometimes talk to people that you don’t agree with and they can hang themselves.

Dr. Justin Marchegiani: Totally. Well, we’ll put that topic behind us. Uhm— literally and figuratively.

Dr. Justin Marchegiani: So you—

Jimmy Moore: See ya.

Dr. Justin Marchegiani: I know. Next— what’s your experience using MCT oil or other types of ketone precursors to help to kinda push yourself into a higher level of ketosis?

Jimmy Moore: Yeah. I think they’re great adjuncts. Like we said a moment ago—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: —with the exogenous ketones in the beginning of a fast, I think anything that’s gonna give you even a psychological boost, I know that physiologically you should be getting a boost in your ketones because MCT is a precursor to that. But I think anything that’s gonna make you feel better about what you’re doing and how you’re fueling your body and—and the end goal of—of feeling better and getting healthier, is a good thing. So just be careful if you do add any of these products like MCT oil, specifically. I remember first time I was gonna—

Dr. Justin Marchegiani: Loose stools.

Jimmy Moore: —two big tablespoons full of this stuff—

Dr. Justin Marchegiani: Oh, yeah.

Jimmy Moore: And two hours later, I can’t get off the pot. So—

Dr. Justin Marchegiani: Hahaha—

Jimmy Moore: Hahaha—
Dr. Justin Marchegiani: Love it.

Jimmy Moore: So you gotta—It’s beware at that point and—and be prudent about it. Obviously, listen to podcasts like these. Uh— it’s gonna help you, you uhm—you know, and read up before you kinda jump full-fledged. I think sometimes a little bit of knowledge is dangerous, Justin. Because people think, “Oh well, I can do this on my own.” And you probably should not do it on your own.

Dr. Justin Marchegiani: Yeah. I hundred percent agree. Now you mentioned that certain people the fasting may not be the best thing for, especially when there’s a lot of active stress.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: And is that because of the stress hormones affecting blood sugar and insulin levels?

Jimmy Moore: Blood sugar and just how you feel in general. I— I think all of those things uhm— it’s just not a good idea. I mean obviously, if you’re malnourished and underweight, you shouldn’t be fasting either coz you’re gonna lose weight. Uhm— if you’re pregnant, obviously you should not be uh— fasting because you’re basically trying to build a little one inside you.

Dr. Justin Marchegiani: Totally.

Jimmy Moore: You’re going to needing to, you know, feed you and that baby. Uhm —I think if someone comes from an eating disorder, like uh—anorexia or bulimia, get that under control first. Uhm— and just— and children. If you’re under age, and you’re still developing and growing, probably not a good idea to fast unless the only caveat I’d give to the children is unless they’re very severely—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: — obese and diabetic and this is something that could be therapeutic for them. But again, in general, children probably should not be fasting.

Dr. Justin Marchegiani: Got it. Would you say if you also have like an active thyroid or adrenal issue, would you say get that under control before trying that?

Jimmy Moore: Yeah. You definitely want to get those things under control. Uh— it might help those things, it might— but I think getting those under control through nutrition first, and then as an adjunct in the process of your healing, adding in a few times a fasting just to see how you do, is definitely there is no downside to trying it uh —a time or two, just to see how it impacts you. And— and that’s the theme song, we say again and again with what I like to refer to as the other “F word”.

Dr. Justin Marchegiani: Nice.

Jimmy Moore: With fasting is you just gotta try it. And if it works for you, great; If doesn’t work for you, great. Move on back to your Paleo diet, your ketogenic diet and be happy with where you are.

Dr. Justin Marchegiani: Love it. And I spoke at 2015 low-carb cruise, and one of the things I talked about was thyroid function and insulin resistance. So, if you are insulin resistant, that can definitely affect thyroid function. And fasting may be a good short-term modality to help get that insulin resistance which would thus, help with thyroid T4 to T3 conversion, too.

Jimmy Moore: And see, it’s all related.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: People like to say, “Well, I have uh— heart disease, I have diabetes, I have cancer.” Guess what guys, they’re all metabolic diseases, they’re all cut from the same cloth. Uh— thyroid disease, the same thing. They are all cut from the exact same cloth and—and knowing that, keeps you so much more knowledge and power than probably most medical professionals.

Dr. Justin Marchegiani: Totally, 100% agree with that. So looking at some of the supplements that you’re using, I know you’ve up with your own line with Dr. Adam Nally there on your Keto podcast.

Jimmy Moore: Yup.

Dr. Justin Marchegiani: Let’s talk about some of the—the core or the big three so to speak. Uhm—what are those and then where do you—where do you stand on synthetic ketones, too?

Jimmy Moore: So uh— big three in terms of what the big uhm— supplements are?

Dr. Justin Marchegiani: Yeah. Exactly. What are those big three supplements that you’re doing?

Jimmy Moore: The big three—like—haha

Dr. Justin Marchegiani: Haha—

Jimmy Moore: We have two uh—two products in the line. Currently, one is multivitamin that’s very specifically uh —targeted to people on a ketogenic diet. We call it Keto Essentials. And we literally load that bad boy up with all kind of stuff uhm —and so in six pills, you get like all the vitamin D that most people would need. I believe we have 2000 IU of the vitamin D in there. We have biotin. We have uh—just a lot of things, K2, that you don’t usually see in a lot of multivitamins. You definitely can’t find this formulation in like uh— vitamin shop or anything like that. So uh— we worked hard and this is one that Dr. Nally actually uses specifically with his patients that he puts on a which is like 99% of the people that come through his door, he puts on a ketogenic diet. And then uh— uh—the other one is blood sugar tends to be an issue a lot of people deal with. And so Berberine Plus is the name of the product that we came out with there and it’s for Berberine, Banaba leaf and chromium all known to help lower and modulate your blood sugar levels. And the cool thing about that one is when you lower blood sugar, guess what also happens, you raise in the context of a low-carb, high-fat diet, you raise ketone levels. And so it helps you get into ketosis. Uhm— I would think that fish oil probably is a third one that’s really essential work we’re—we’re kinda looking into what we can do from an omega-3 standpoint. But I think getting that right balance of Omega 3’s is so essential. I personally just love cod liver oil.

Dr. Justin Marchegiani: Love it.

Jimmy Moore: And use it pretty often and definitely high quality pharmaceutical grade. Don’t buy the ones that are, you know, Walgreens or whatever.

Dr. Justin Marchegiani: Absolutely.

Jimmy Moore: No offense but just they’re just—they’re rancid, they’re nasty.

Dr. Justin Marchegiani: Yup.

Jimmy Moore: And—and when you fishy burp, that’s a really bad sign—

Dr. Justin Marchegiani: Yup.

Jimmy Moore: that you got a bad one.

Dr. Justin Marchegiani: Totally.

Jimmy Moore: So— and then you asked about exogenous ketones, I’m still kind of— I’m still kind of filling that out because there’s a lot of companies out there really trying to get on this bandwagon with exogenous ketones. Uh— I think I was telling you before I came in the air, I don’t like to way some of them are being marketed.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: Into ketosis within 45 minutes or less—No, you don’t.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: You get ketones in your blood system.

Dr. Justin Marchegiani: Totally.

Jimmy Moore: But you’re not in ketosis. You’re not keto adapted and then some of the other marketing is like, “Well, eat all the carbs you want, just take exogenous ketones and you’re in ketosis.” I’m like “No. No. There’s some dangerous implications there where you’re raising your blood sugar with these carbs you’re eating and then suddenly you’re raising blood keto levels. That would be a concern for ketoacidosis at some point if you go overboard.

Dr. Justin Marchegiani: Big time.

Jimmy Moore: So I’m very leery about this, Justin. And very open about it I do think exogenous ketones have a role in the Keto community where people that are struggling may be just starting off and they want to kinda feel some of the effects of having ketones in their blood system. This will do that for them and again, a psychological effect of, “Oh, well I already have ketones in my system, now it motivates me to go do it endogenously while I’m doing it exogenously. I think that can be—that can be a good use for them. But just these people that are pushing it and eat your carbs and have ketones at the same time, no— don’t do this. Don’t do that anymore.

Dr. Justin Marchegiani: I totally agree. I see a lot of these companies. They do that and they don’t really emphasize the dietary aspect of pus your physiology into nutritional ketosis by making the right diet and lifestyle changes. They’re just like “Hey, let’s forget that let’s just take this magic pill and get in the ketosis.” But we’re saying maybe do both. If you do some of that and then you make the diet changes than you can have a really beneficial effect.

Jimmy Moore: Yeah and unfortunately, I think a lot of these companies are just in it for the book.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: For the trend and, you know, Keto is very, very hot right now. I wrote Keto Clarity three years ago, and it’s still under a 1000 on Amazon. It just blows my mind how help long that book is just lasted. But it’s because so many people are truly interested and I’d— I don’t want anybody to get confused that Keto— exogenous ketones is anything close to being exactly the same as endogenous doing it through a low-carb, moderate protein, high-fat diet.

Dr. Justin Marchegiani: Got it. And what’s your take using endogenous ketones for like neurological disorders? Whether it’s epilepsy or whether it’s Parkinson’s or neurological conditions. What’s your experience with that did?

Jimmy Moore: Did you say endogenous or exogenous?

Dr. Justin Marchegiani: Uhm— I’m sorry I would be talking about exogenous.

Jimmy Moore: Okay.

Dr. Justin Marchegiani: So extra ketones. So let’s assume—

Jimmy Moore: Coz I heard you say endogenous—Wait a minute, uh—eat low carb and then—haha—

Dr. Justin Marchegiani: So endogenous is what’s happening inside. That’s the low-carb—

Jimmy Moore: Yes.

Dr. Justin Marchegiani: —that moderate protein diet—

Jimmy Moore: Right. Right.

Dr. Justin Marchegiani: And then exogenous what we’re putting into our bodies. So what’s your take with that with some of those neurological conditions?

Jimmy Moore: Oh my goodness. I think these are the people that that was made for that. O-o—other than like the Navy Seals which I know Dominique D’ Agostino’s been kind of leading the way of creating these things for the Navy Seals to kind of help, you know, enhance their mental performance.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: While they’re out there. And plus they do a lot of fasting as well.

Dr. Justin Marchegiani: Yes.

Jimmy Moore: So they do a lot of the endogenous ketones that way. So, yeah. Absolutely. These are the very people that I think they’re trying to reach this really cool ratio of glucose to— to ketone and if they’re doing it endogenously and—and working voraciously even more so than just someone just trying to heal insulin resistance, they’re going upwards 85-90% fat and then the rest is protein, carb. They’re doing really hardcore trying to get those ketone levels up for a therapeutic purpose. So don’t misunderstand me as, “Oh, I’m gonna go eat 90% fat. Jimmy Moore said it was okay.” No, I didn’t. For the purposes of Parkinson’s and—and some of the things that you mention, I think it, along with exogenous ketones, can be very uh —very therapeutic for those people because quite frankly, the brain— your fat head, by the way, Justin—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: And so am I. We all are. We’re all like we have— was at 70% fat—

Dr. Justin Marchegiani: Yup.

Jimmy Moore: —in our brains. And there are some glucose uh— functions in the brain but your body makes all the glucose you need endogenously. So you don’t have to eat, you know, uh— extra glucose in order to get it into the brain. So the brain’s gonna be fine. The brain’s actually going to be more than fine. It’s gonna be optimal when you start eating low-carb, moderate protein, high-fat. And then adding in these exogenous ketones, the brain just goes wild when you’re in a ketogenic state.

Dr. Justin Marchegiani: Totally. And you talked about brain here just one second ago. Now we are— we are 70% you know, fat in the brain. Uh— Tom —Tom Naughton uh— his video, “Fat Head” a few years back.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: It was just absolutely great. It was really emphasizing that. But in our brain, right? We look at some of the enzymes that are active in our brain. There’s one enzyme called insulin degrading enzyme. And that enzyme’s really unique because that enzyme’s also the enzyme that mops up insulin and also mops up plaque. So imagine someone spilled a whole bunch of insulin on your floor, right? And yet Mop comes in, and mops up that insulin but there’s some plaque on the other side of the floor because the mop’s so saturated it can’t mop up the plaques. In other words, that mop can only mop up so much gunk in the brain. The more insulin that’s there from the excess sugar and carbs, you have less of that mop’s utilization for the plaque. And that’s part of the mechanism of Alzheimer’s and some of these Dementia brain conditions.

Jimmy Moore: Alright. I wanna see an illustration of that on your website now. So—

Dr. Justin Marchegiani: Haha—

Jimmy Moore: The mop that’s dripping with insulin can’t get the plaque—Haha—

Dr. Justin Marchegiani: I’m gonna do it. I’m gonna do it. I’m gonna do a chalk talk later this week. You got it.

Jimmy Moore: Cool.

Dr. Justin Marchegiani: It will be uh —dedicated to you, Jimmy.

Jimmy Moore: Cool. There you go.

Dr. Justin Marchegiani: So we talked about the insulin piece, that’s important. What’s been your experience with fasting or using very— like you know, 200-500 calorie diets? And I know you said below 200. I had some experience using hCG. Some of the hCG protocols—

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: The Human Chorionic Gonadotropin. And using that to basically tap into your body secure fat sources and kinda having this appestat, you know, the appestacin or the brain kinda re-regulating that. What’s been your experience with that, if you have any?

Jimmy Moore: Can I be honest about hCG?

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: I’m extraordinarily skeptical uhm— I know it’s helped a lot of people actually uh —know a lot of patients that have gone through that. I have not personally done that. Uhm— and I think the thing that scares me the most about it and maybe you can acquiesce my fear, is the— is the very, very low calorie. I think I find more benefit from being under the 200 than being at 500 with hCG. And it could just be my naïveté and not knowing enough about it, but I’m— I’m just extraordinarily concerned anybody that goes through that. Because once you go through the round of hCG and you go back to eating somewhat normally again, maybe a ketogenic diet, I haven’t really seen anybody continue to sustain the benefits from that. So that would be my only caveat concern about this.

Dr. Justin Marchegiani: Yeah. I’ve done it with a couple dozen patients. I’ve done it myself personally. My wife tried it a few times as well. And it has worked profoundly if you do it right.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: Couple of caveats, there’s a lot of homeopathic’s out there— homeopathic drops—

Jimmy Moore: Yes.

Dr. Justin Marchegiani: Don’t recommend that. If you do an hCG, you should do it the injection—

Jimmy Moore: You do the injection.Yeah.

Dr. Justin Marchegiani: You should do the injection.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: And the easy way to do it as you should know because if you get a pregnancy test, you should test positive. It’s a great way to freak out your husband, by the way. Okay.

Jimmy Moore: Test positive— Will a guy test positive for pregnancy as well?

Dr. Justin Marchegiani: I —I think they will because that’s still gonna spill out—some of it will spill out in the urine.

Jimmy Moore: I so wanna do that to freak out Christine.

Dr. Justin Marchegiani: Hahaha—

Jimmy Moore: Hahaha—

Dr. Justin Marchegiani: But I tried it with a sublingual and I tried it with a homeopathic—

Jimmy Moore: Yes.

Dr. Justin Marchegiani: You will not get a positive pregnancy test. And again, my wife has tried it, not me. I’ve done the injection but I haven’t tried it yet.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: But I’ve seen it work phenomenal. It took her about one year to gain the weight back.

Jimmy Moore: Wow.

Dr. Justin Marchegiani: And she felt great. Going— that— In the first five days was tough, but you are able to keep it off. And again, you know ,the quick—the key is what do you go back to?

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: You go back to a really good diet.

Jimmy Moore: That’s right.

Dr. Justin Marchegiani: She’s kind of a Paleo, low-carb.

Jimmy Moore: Sure.

Dr. Justin Marchegiani: That’s where she—she lives. Uhm— but again, the key is don’t go back to a crappy diet. But the science behind that is the hCG is tricking the body. And this makes sense more with the female physiology.

Jimmy Moore: Right.

Dr. Justin Marchegiani: Not so much the male. You’re tricking the body that you are pregnant and your body is tapping into secure fat stores coz it’s trying to pull calories out so the baby can be nourished and fed. So the whole idea is you’re tapping into those secure fat stores. That’s the stores you normally wouldn’t tap into if that hormonal level wasn’t there. And there’s been a study at __was the British endocrinologist—

Jimmy Moore: Right.

Dr. Justin Marchegiani: —that came up with this in the 60’s.

Jimmy Moore: Right.

Dr. Justin Marchegiani: There’s a study in the Lancet where you have two group: one without the hCG, low-calorie diet; one with the hCG. And the group with the hCG loss more calories and also kept it off longer as well. So just kinda—that’s from my experience and pretty good.

Jimmy Moore: Yeah. I’ve interviewed a few people about hCG on the “Livin La Vida Low Carb Show” over the years. So I’m curious the 500 calories is key. You’ve gotta keep it down so basically you don’t overfeed your body because you’re tapping into the body fat stores to make up for the rest of calories that you need. Is that the theory?

Dr. Justin Marchegiani: Yes and no. I— I’ve modified it over the years where I still boost the calories up a little bit more upto —

Jimmy Moore: You do. Okay.

Dr. Justin Marchegiani: — thousand. I played around with that coz you still get—

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: —similar results. And also adding in— they recommend no fats but the only exception is been for me is MCT Oil.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: And I find it boost up the ketones the more helps with the appetite.

Jimmy Moore: I would be willing to try a 1000 calorie one with the hCG injections that— that sounds a little more prudent. I think the 500 was what just freak me out. Every time I saw that it—

Dr. Justin Marchegiani: I’ve had so many good experiences with it with people that already have healthy diets, healthy everything.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: And that’s like my go to with patients that are like at their wits end with their diet. Everything else is right— exercise, lifestyle, supplements, gut. That’s kind of my last go to. So I’d be curious to see your— your take on that.

Jimmy Moore: Yeah maybe will give it a go.

Dr. Justin Marchegiani: I love it. Very cool. So we talked about the ketone, we talked about some of the supplements which I think are really good. Now we talk about you— you talked about it before in Keto clarity kinda looking at your lipid panel Can we talk more about lipids when you’re— when someone’s reading their lipid panel, is there cut off for you? With your cholesterol so high that they should worry at all? What does that look like for you?

Jimmy Moore: Total cholesterol is that you’re referring to?

Dr. Justin Marchegiani: Total cholesterol. Correct.

Jimmy Moore: Yes. So I was just talking to this lady that was going in at the mail place I’d take books every day to the mail and this lady was there, and I don’t know how it came out, but her —her total cholesterol she just shared it with me. I guess she knew what I did for a living. And so, you have 620 total cholesterol and I’m like, “Okay, that’s high. I’m not really worried about total cholesterol in general, but that’s really, really high.” And so I said uhm— “So usually when your blood lipids are that high, do you have, you know, something else going on? Do you have like maybe infections in your teeth or something?” She’s like, “Oh, yeah.” and she pulls out the bottom of her teeth.

Dr. Justin Marchegiani: Ohh— Oh, man.

Jimmy Moore: She had six all pulled out that— that probably had infections in there from root canals that she’s had done. And this was the bad part. This was the part that just broke my heart, Justin. She just spent over $10,000 mercury amalgam galore all in her teeth. And I’m going, “I’m sorry to be the bearer of bad news, but that’s why your blood cholesterol has gone up so extraordinarily high.” So I think in the context of knowing why it’s high, it does matter. Uh—but it’s not the high number, I told her. I said, “You should be very thankful that you have that very high cholesterol because that’s the only thing that’s saving you from dying right now because of the inflammation.” And so it kinda startled her. “I just spend all this money” and like, “I know but total cholesterol can be an interesting marker if it starts to go up because it should clue you when something is going on somewhere in the body and it’s usually an inflammatory response somewhere. And teeth is a big one for a lot of people. I actually have four root canals done when I was in my early 20s, mercury amalgams.

Dr. Justin Marchegiani: Argh—

Jimmy Moore: And 2013, actually wrote a book, “Cholesterol Clarity” and an in preparation for that book, I thought well, I learned that infections in your teeth can be a big player in your total cholesterol. So I went and got them all cleaned up. I went to a holistic dentist down the road from here, he took all the mercury amalgam— amalgams and put good stuff in there and he cleaned up all of the root canals and the infections that had taken place. I can literally taste the infection that’s how bad it was.

Dr. Justin Marchegiani: Oh—

Jimmy Moore: So he cleaned all that up, and Justin, and in one year, my total cholesterol jumped a 100 points just from doing that. No other changes, just from doing that. And so it can be uh—uh —kinda your first telltale sign something serious might be going on. So that’s the only weight that I really give total cholesterol. I think looking at triglyceride – HDL ratio gives you a whole lot better indication.

Dr. Justin Marchegiani: Yes.

Jimmy Moore: You know, any, maybe necessarily cardiovascular issues uh—and NHS CRP to kinda see you like the inflammatory response. There’s a lot of inflammatory uh —numbers I know that you run.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: Uhm—in—in your office. And so I think cholesterol helps to a degree, but not to the degree that most mainstream medical professionals think it does.

Dr. Justin Marchegiani: I think you’re a hundred percent right. Anytime I see like, you know, over—over mid 300 cholesterol, the first thing I always go to rule out is make sure it’s not a hypercholesterolemia issue with it.

Jimmy Moore: Right.

Dr. Justin Marchegiani: It’s just a genetic issue with the—

Jimmy Moore: Right. And I had that tested, by the way. I have a 5% chance that I have familiar hypercholesterolemia which is, no, I don’t.

Dr. Justin Marchegiani: Right. Exactly.

Jimmy Moore: And that—And then it lead to—“Hey, maybe there’s something— oh yeah, had all these root canals, I had the mercury and that— that was the thing.” And now my— my blood sugars uh — or blood sugar — blood cholesterol is still pretty high. It’s in the 200’s but that’s not abnormal.

Dr. Justin Marchegiani: No, that’s not an issue at all.

Jimmy Moore: And we can talk about the context of uh— of a ketogenic diet, that’s not abnormal.

Dr. Justin Marchegiani: Yeah. I don’t worry until they’re into the mid 300’s.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: But any than that

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: —to—where’s the HDL—where’s the HDL at?

Jimmy Moore: Yes.

Dr. Justin Marchegiani: Just curious.

Jimmy Moore: Yeah. HDL 75.

Dr. Justin Marchegiani: That’s beautiful.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: So your ratio right there still under—It’s still under 4. That’s still beautiful. And at 3 ½, you have the risk factor.

Jimmy Moore: And—and 360, so yeah, exactly.

Dr. Justin Marchegiani: That’s less than 1. That’s beautiful.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: I don’t have an issue with that. But uh— you know, but if there is an issue, we’ll run the LDR receptor, the P—PCKS9 test, look at the genetic markers there and if those aren’t there, we’re doing all the things that you mentioned. Also looking at thyroid function.

Jimmy Moore: Yes.

Dr. Justin Marchegiani: Because low thyroid function cause— can cause—

Jimmy Moore: Will raise cholesterol—

Dr. Justin Marchegiani: to creep up.

Jimmy Moore: Yup. Do you run an NMR at all?

Dr. Justin Marchegiani: Uhm— Yeah. I do run an NMR. I was using the VAP before.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: But then after they got shut down.

Jimmy Moore: Yes.

Dr. Justin Marchegiani: So I’ve been doing more of the NMR to look at the LDL number.

Jimmy Moore: NMR is like the only game in town now. HDL Labs is gone now, and VAP is gone.

Dr. Justin Marchegiani: How about—how about the Cardiac IQ, is that still there?

Jimmy Moore: Yeah, it is. But I think NMR has a little more prominence.

Dr. Justin Marchegiani: Yes.

Jimmy Moore: It’s got legs coz they’re like only game in the— in the subfraction game, so to speak. That I think more and more doctors are accepting that one. Although I will tell you my own medical doctor just down the road from here in South Carolina, he stopped running them. And I’m going, “Can I please have an NMR run coz I want to keep around small dense LDL particles” “Well, you’re gotta have pay for it out-of-pocket.” So insurance won’t even pay for it anymore.

They don’t have a code for it anymore at my local doctors office. So I run it on my own anyway I can— I can do it NMR for about— about 50 and done and done. And in that way, I know where I am.

Dr. Justin Marchegiani: Yeah. That’s so smart. And again, I’m imagining the main reason why they’re not running it is because there’s no modality that they can do to change it.

Jimmy Moore: Well, they don’t know what to do with it. That—mainstream medicine they even run the standard lipid panel. They don’t know what to do with it. So that— that’s we’re getting deep into an issue with the mainstream medical system. They run so many numbers that they just don’t know what to do with it. “Okay, you’re normal.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: And it’s like normal of what?

Dr. Justin Marchegiani: What?

Jimmy Moore: Sick people.

Dr. Justin Marchegiani: Yeah. Exactly. And also the fact that uhm— also when you’re looking at those test, typically the prescriptions gonna be a statin.

Jimmy Moore: Yeah.

Dr. Justin Marchegiani: The statin won’t touch particle size and won’t touch LDL number per se.

Jimmy Moore: Right. Well kudos to this uh— this postal lady coz she said, “They tried to put me on this medicine. I told them, I ain’t taking that ever.” It’s like, “You go girl.” Uh—so she was—she was really— do have a fasting story regarding uh—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: —cholesterol when I did that September 2015 fast, 17 ½ days, I tested all of my blood markers uh —cholesterol before and then did it after. Do you know when that 17 ½ days my total cholesterol dropped a hundred points. And my LDL-P which was on the NMR like profile test, it dropped a thousand points.

Dr. Justin Marchegiani: Whoa.

Jimmy Moore: And small LDL was pretty low already but it even dropped another hundred or so points. Uhm— triglycerides obviously went down as well. HDL slightly went down which you’re not eating food, that make sense coz—since dietary fat tends to help your HDL go up. I wasn’t eating anything so uh— really interesting markers. And then the uh— really advanced lipid marker lipoprotein little-a actually was in the 400’s. I’ve always had really high lipoprotein little-a, like 423, and it dropped down to like 130 in 17 ½ days.

Dr. Justin Marchegiani: Wow.

Jimmy Moore: Nothing moves that. No drug moves your numbers that quickly. So uh— I was pretty impressed by the— just the therapeutic fasting. Just that little bit of fasting how profound it move those cholesterol numbers.

Dr. Justin Marchegiani: What If you’re someone that was going to their conventional position. Could just fasting for a day or two make— move the needle in the right direction so you’d be out of that danger zone?

Jimmy Moore: You know I didn’t test after a couple days. That— this will be a fun test to do.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: Like uh— I like do daily NMR’s or whatever—

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: I just see when that— that dramatic shift takes place. I don’t think it would in that very short amount of time.

Dr. Justin Marchegiani: Right.

Jimmy Moore: Uh—I know some people they try to get like good health insurance or life insurance policies based on the cholesterol numbers.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: I never get those preferred rates because I can’t get my numbers down that good. Uh— although, uh—you could do it with uh—you know, 10-day fast to try to get those numbers down. Get the good rate and go back to eating, it would go back up again. But, yeah, it’s uh— you know, I haven’t tried that but, that— would—If I could uh—make a little—If I can sell a few more books maybe I’ll do that daily NMR just to kind of keep an eye on what’s exactly happening.

Dr. Justin Marchegiani: That’s great work. Kinda doing the circle run here. We hit the fasting book, fasting clarity; hit the Keto clarity; we hit the cholesterol clarity; Are there any other key topics within those three books to give out now, that you wanna hit on? That you just feel is really important to address?

Jimmy Moore: Yeah. I mean, we’ve hit all the—the key points with that. Uhm— I’m obviously still writing books and still continuing to— to try to get information out there. The next book that I’m—I’m working on is kind of a sequel to Keto Clarity uh— coz all these people read that it was meant to be an entry-level book. I get some weird reviews on Amazon top uh— sometimes for Keto Clarity like, “It’s too simple.” Like, “Yeah. That was the point, dude.” Hahaha— I wanted it to be entry-level coz keto can be a little complex. You start talking about gluconeogenesis and ketoacidosis.

Dr. Justin Marchegiani: Gluconeogenesis. I love it.

Jimmy Moore: Yeah. Exactly. Oh, you remember that. Uh —And so I uh— wanted to go a little bit deeper and so Dr. Nally, uh—my keto talk co-host and I are actually working on a book called, “The Keto Cure” which will take all the major disease states uh—that a ketogenic diet helps with and show you the metabolic pathway of why it works, supplements you can take that would correspond with the ketogenic diet. And as a very last resort, any medications that might be an adjunct for that particular condition. So we’re really excited to get that book out in September uh—like a settl— kind of a long-awaited sequel to Keto Clarity. Uhm— and then another piece that’s not being talked about a lot, Justin, is the whole uh— mindset. The whole uh— getting your brain in the right— uh and loving yourself in the process.

Dr. Justin Marchegiani: Yeah.

Jimmy Moore: I guess it’s a long time to say a lot of people give you the “Here’s the how to” “Here’s the practical” And some people say, “I just hate how I look.” “I just don’t know” They don’t love themselves. And so I’m teaming up with a registered holistic nutritionist named, Meg Doll. Uh— was Meg on the cruise the year you came?

Dr. Justin Marchegiani: She may have been. Sounds familiar.

Jimmy Moore: Yeah. So I— Anyway, she and I are collaborating on a book called, “Keto Freedom” coming out in December. And then I just signed the contract as of the recording of this, like today, uh —for my next book after that called, “Weight Loss White Lies” There are so many shysters in the weight loss industry and I’m so sick and tired of seeing them on television and in print magazines. And people believe the garbage that’s put out there about what they need to do lose weight. And so, “Weight loss White lies” is gonna come in 2018 and I’ve already asked my publisher, “Can I please just rail against everybody?” So they don’t let me do that and uh— really excited to get that out there. Constantly working on new projects trying to uh— help other people, keep doing my podcasts. I do five podcast a week now between the three shows. So stays busy.

Dr. Justin Marchegiani: That’s great. You are the major podcast guy over the last 10 years. Now you’re into the whole authorship field. You’re doing great. Any of those book hits uh—hit New York Times best seller?

Jimmy Moore: You know, Keto Clarity came so close.

Dr. Justin Marchegiani: Aww—

Jimmy Moore: It was 22 the week it would’ve hit. And—and some of the behind-the-scenes games people may not know about. There’s publishers that actually pay their way to get on the list.

Dr. Justin Marchegiani: It’s hard.

Jimmy Moore: And so—You know publishers pay their way to get on the list the week I would’ve it. Uhm— and so I missed it by two on that one. The Ketogenic Cookbook hit 21.

Dr. Justin Marchegiani: Aww— one away.

Jimmy Moore: But “Ketogenic Cookbook” did hit International Bestseller status as did the uh—the book after that one uh— was “The Complete Guide to Fasting” that came out on October uh—we originally called it “Fasting Clarity” but then we got into writing it and, “Oop, we need to change the title.” Coz he didn’t want to necessarily stick with the same form as the clarity books. And so “Complete Guide to Fasting” also it sold out in six hours on Amazon.

Dr. Justin Marchegiani: Wow. Unreal.

Jimmy Moore: The day it came out.

Dr. Justin Marchegiani: Everyone listening, let’s help Jimmy get to number one here on his next book.

Jimmy Moore: Hahaha—

Dr. Justin Marchegiani: Well, thank you. And yeah, we’re really excited about “The Keto Cure” and yeah, we’re gonna keep doing our thing, man. Getting the message out to think we’re all passionate. All of us in this community are passionate just about educating people and helping them change their lives.

Dr. Justin Marchegiani: We’ll put the links below to all the Amazon— all the Amazon links to the books of people can easily access that. Awesome. And if you want to get in touch with Jimmy, livinlavida pod —livinlavidalowcarb podcast, and as well as the Keto talks, right, with Adam McNally?

Jimmy Moore: Adam Nally.

Dr. Justin Marchegiani: Adam Nally.

Jimmy Moore: Yeah. He’s been called McNally. He’s been called worse, so—

Dr. Justin Marchegiani: Hahaha—

Jimmy Moore: that’s just from Jimmy Moore. Like Keto Talk with Jimmy Moore & the Doc on Thursdays. And then I have a brand new podcast that started with Dr. Fung in January called, “Fasting Talk” so that’s also out there, as well,

Dr. Justin Marchegiani: Love it, man. Excellent. And last question I asked all my guests here. If you’re stuck on a desert island and you can only bring one supplement with you, what would it be, Jimmy?

Jimmy Moore: Well, I wouldn’t need vitamin D if I’m on a dessert island so—

Dr. Justin Marchegiani: No. You wouldn’t need that.

Jimmy Moore: One supplement— I— I would bring MCT oil.

Dr. Justin Marchegiani: I knew you were gonna say that. That would myself ahead of time.

Jimmy Moore: Hahaha—Or coconut oil, either one—

Dr. Justin Marchegiani: Something to increase uh— ketones naturally. Love it, Jimmy.

Jimmy Moore: Or to be fuelled, you know, coz if you’re—because you’re probably gonna have to fast quite a bit. So if I’m fasting, I want some fat in my body.

Dr. Justin Marchegiani: Totally makes sense. And you’d be a pro at that. I mean 28 days, man. Coz me and you in a dessert island, I think you may have me beaten, man.

Jimmy Moore: Well, I’ve got a little more uh—uh— meat on my body as well. I would survive a little longer.

Dr. Justin Marchegiani: I hear you.

Jimmy Moore: Awesome, Jimmy. Hold on, I’m gonna do it. His name is Jimmy Moore. Thanks Jimmy. I appreciate everything.

Jimmy Moore: His name—is Jimmy Moore.

Dr. Justin Marchegiani: I love it.

Jimmy Moore: Thanks so much for joining us here today on the Justin Marchegiani Show.

Dr. Justin Marchegiani: I love it. And again, thank you for being an inspiration on the podcast. I listen to your shows for a lot inspiration and just kinda how do I captivate the crowd and just be a really good host and kinda like prod for those good questions and that good uh—interactive feedback. So I appreciate that, Jimmy. I think the spontaneity helps and—and when you’re good friends with the person you’re interviewing, that also helps a lot. Uhm— and yeah, behind-the-scenes, I try to mentor a lot of podcasters. People don’t realize that I’m talking to a lot of these people that are coming on new and I’m happy to do that. I’ve done this a very long time and I love every minute of it.

Dr. Justin Marchegiani: Love it, Jimmy. We’ll get you back on as soon as that book comes out.

Jimmy Moore: Thanks, bud.

Dr. Justin Marchegiani: Thanks so much, Jimmy. Take care.


The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

Cholesterol Clarity: What The HDL Is Wrong With My Numbers? 

The Ketogenic Cookbook: Nutritious Low-Carb, HIgh-Fat Paleo Meals to Heal Your Body

Autoimmune Paleo Cookbook & Action Plan: A Practical Guide to Easing Your Autoimmune Disease Symptoms with Nourishing Food


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