The Anti-Diet Approach to Health and Weight Loss

By Dr. Justin Marchegiani

The New Diet Fad: “Intuitive Eating”

It seems like trending diets change as fast as style trends, and with so many fad diets out there, it can be hard to know which ones are all hype and which ones are legit. Diets are rarely a sustainable long term option. The “diets” I recommend to my patients are ways of eating that promote a healthy and balanced lifestyle that can be sustained without feeling like you’re missing out. 

The hottest diet right now is “Intuitive Eating.” There are many great things about intuitive eating, which is a mind-body health approach with 10 founding principles. This way of eating depends upon listening to your body to meet your physical and psychological needs. Honing into the messages your body gives you–eating when you’re hungry and stopping when you’re full–is something we rarely do these days in the age of instant foods. Additionally, intuitive eating has no ‘right’ or ‘wrong,’ only what feels right to you. This reduces diet-related anxiety and stress, which is a major win! Stressing about what you eat can throw your hormones out of whack and ultimately, in some cases, can do more harm that the diet does good.

The 10 Principles of Intuitive Eating:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Discover the Satisfaction Factor
  6. Feel Your Fullness
  7. Cope with Your Emotions with Kindness
  8. Respect Your Body
  9. Movement—Feel the Difference
  10. Honor Your Health—Gentle Nutrition

Where Does Intuitive Eating Fail?

Intuitive eating has many pros: it requires you to learn to listen to your body to respect its needs, and takes away the guilt and stress of dieting. However, a big part of intuitive eating is that there is no counting of calories, carbs, points, or macros, and no foods are off limits. While the lack of restrictions are enticing and a great way of reducing confusion over what is “allowed” or not, there are better and worse food choices.

Technically, an intuitive eater could choose to eat donuts, fast food, and alcohol in a day, but filling up on a carb-heavy diet of sugar, alcohol, gluten, chemical additives, food coloring, and processed foods wouldn’t be doing their body any good in the long term. However, there is a way to take the best parts of intuitive eating and mix them with a healthy diet. I like to call this “mindful eating.”

Having trouble losing weight? Click here to work with a functional medicine doctor to get to the root cause!

Mindful Eating As A Balanced Approach

Mindful eating is being aware of the entire eating experience, from the food you eat to the process of eating. Like intuitive eating, mindful eating is not a diet and has no rules of what you can or cannot eat.

Mindful eating can change and grow with you and your needs. When you eat mindfully, you are choosing foods that feed and nourish you, while also employing intuitive eating concepts of listening to your body and following hunger cues. When you eat mindfully, you eat with purpose. The foods you chose are mindfully chosen, and even the act of eating becomes a more mindful experience. The phone goes away–work emails or social media can wait– and your attention turns to the nourishing food in front of you.

While the two ways of eating share a lot of experiences, an important aspect of mindful eating is though there is no judgement, the foods you eat are chosen purposefully to optimize your health and wellbeing. This may mean eating lower carb (like the keto diet) or a paleo-based diet, and it may mean avoiding certain foods that you have an allergy or intolerance to. Of course, I recommend choosing high quality foods (like organic produce, grass-fed meat, and pastured eggs), as these are important aspects of picking the food that help you become as healthy and happy as you can be!

How to Start Mindful Eating

Learn which foods work best for you. If you are suffering from health issues, you may want to start off with an elimination diet to learn your triggers. An elimination diet requires a lot of mindfulness as you have to listen to your body to learn which foods cause a reaction! 

Mindful eating is easy–you can start today! When you are cooking, ask yourself if the foods you are using are serving you or hurting you. By choosing foods that will make you feel great physically, and you will feel good mentally! When you sit down to eat, lose the distractions. Turn off the TV, put your phone on silent, and really enjoy the experience of eating.

Click here to work with a doctor to find your personal mindful eating plan!

References:

https://www.intuitiveeating.org/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360478/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6102380/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890263/

https://www.mindful.org/6-ways-practice-mindful-eating/

Nutrition is Science-Backed Medicine

By Dr. Justin Marchegiani

Nutrient: “a substance that provides nourishment

essential for growth and the maintenance of life.”

You Are What You Eat

Why do people change their diet? While popular answers are to lose weight (fat), or to get in better shape (adding muscle), good nutrition is in fact about so much more than changing your physical appearance. Proper nutrition–diet and supplementation–is a science-backed way to improve your health. “You are what you eat,” and everyday you have the power to decide how the foods you consume will serve you. Let food be thy medicine: heal your gut, balance your hormones, improve your mood, boost your energy, and more.

Nutrition as Medicine

As kids, many of us were told to eat our vegetables–why? ”Because they’re good for you.”

As adults, we are told to eat our vegetables–why? “To shed some weight.”

Neither of these answers demonstrates the true healing nature of what we put in our bodies, so, without further ado, here are some of the most powerful science-backed healing properties of a healthy diet!

Click here for a personalized health plan from a functional medicine doctor!

Physical Appearance

We all know that changing our diet can help us lose weight, but did you know that a healthy diet can improve the appearance of your skin and hair too? B-vitamins, like biotin, have been shown to improve the appearance of skin and nails. Collagen also supports healthy hair, skin, and joints!

Increased Energy

A poor diet lacking in healthy macro and micronutrients–paired with a diet high in sugar, alcohol, and processed foods–can lead to headaches, brain fog, and fatigue. On the other hand, eating grass fed meat, healthy fats, and lots of fresh vegetables will give your body the fuel it needs to function optimally.

The Standard American Diet (“SAD” – a fitting acronym) is full of inflammatory processed foods and refined carbs & sugar which deplete the immune system, increase the rate of cancer, and increase the risk of developing autoimmune disease. 

Inflammation is the root cause of most diseases: but a diet rich in anti-inflammatory foods is the best gift you can give yourself to feel and function at your best!

Better Sleep

Poor sleep–whether you’re lacking hours, or your sleep quality is not that good– can increase your risk of diabetes, decrease your immune system, and accelerate aging. 

Alcohol and caffeine both impair sleep quality. Caffeine has a half-life of around 6 hours, so ideally you want to have your last cup by 2pm. Alcohol robs you of restorative REM sleep, which in addition to its dehydrating effects, lead to the next day’s dreaded hangover.

Food that positively affect sleep include veggies, grass-fed beef, chia seeds, sweet potato, wild-caught salmon, and those rich in magnesium. On the other hand, simple carbs and sugar negatively affect blood sugar and sleep–especially if consumed in the evening.

Balanced Hormones

Your body *needs* fat! Fat is required for your body to produce various hormones and keep inflammation low. Carbs, especially simple carbs, can actually increase inflammation and disrupt the delicate balance of your hormones.

If you suffer from leaky gut or other gut issues, you may be deficient in gut bacteria. Probiotics, like those from fermented foods–like sauerkraut, kimchi, and kombucha– provide your gut with beneficial bacteria which can help keep your hormones in balance.

Improved Mood

Did you know that dairy, sugar, and gluten are linked to depression? While the Mediterranean diet, rich in saturated fat, fish, and vegetables is associated with both decreased rates of depression *and* a longer lifespan!

Ready to Take Charge?

By now, you should have all the motivation you need to make a change for the healthier. Here are some resources to help you get started:

  • The JustInHealth Eating Plan
    • How to Eat, What to Eat, and the Healthy Meal Matrix
  • Nutrient Support
    • If you or your diet is deficient in certain nutrients, supplementing with high quality supplements shouldn’t be overlooked!
      • Iron Supreme: Hypothyroidism, anemia, and iron deficiency are all linked. Many women are iron-deficient, which can be remedied by eating red meat and supplementing with a high-quality iron supplement, like Iron Supreme.
      • Magnesium Supreme: Magnesium is essential for proper function of over 300 enzymatic reactions and for the performance of many vital physiological functions. A magnesium deficiency can lead to osteoporosis, blood sugar problems, poor sleep, muscle cramps, and more.
      • Multi-Nutrient Supreme: Your daily all-in-one for general nutrient support! Vitamins A, B, C, D, E and so much more!

Questions? Click here if you are ready for help learning how to take your health back into your own hands!

References:

https://www.ncbi.nlm.nih.gov/pubmed/24939238

Jun S Lai, Sarah Hiles, Alessandra Bisquera, Alexis J Hure, Mark McEvoy, John Attia; A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults, The American Journal of Clinical Nutrition, 2014;99(1):181–197

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532289/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/

 

Weight Loss, Lifestyle, & ARX Fit with Jim Keen | Podcast #170

In this video, come and join Dr. Justin Marchegiani and Jim Keen as they both share some of their thoughts on living a healthy lifestyle. Jim Keen from ARX Fit used to be a trumpet player for more than 5 years. His lifestyle used to be sedentary and his circadian rhythm was not being followed. Here, the two health experts will give you some tips on how to live healthier, how to exercise better, and how to enjoy a healthier body.

Learn how Jim went from being overweight to being healthy and fit, find out more about his story, and pick up some valuable info which you can use to help you kickstart the health journey of your own!

Jim Keen of ARX Fit

In this episode, we cover:

02:47   Circadian Cycles and Sleep

09:37   Importance of Dinner-Bedtime Gap time

10:45   Adaptive Resistance Exercise (ARX)

15:27   ARX Can Never Be Excessive

19:13   ARX Alpha Versus ARX Omni

 

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Dr. Justin Marchegiani: Hey, guys. It’s Dr. Justin Marchegiani here. Welcome back to Beyond Wellness Radio. We got Jim Keen in the house. JIm is a fellow Austin native. Just moved down here last year from Chicago. He’s part of the ARX scene. Again, I’ve seen Jim many times over at the Bulletproof conference over at Paleo. We got a connect here soon in Austin now that you’re in town. But, welcome to the show, Jim. how are you doing?

Jim Keen: Thank you very much for having me. I feel superlative. They can’t stop me now. Two cups of coffee deep, and uh— living the dream here in Austin.

Dr. Justin Marchegiani: That’s it, man. Well, you’re interesting because you work with kind of newer cutting edge technology with the ARX, which is cool. You kind of gotten some of these diet and lifestyle stuff down. You kind of intertwined the two. But, you also have a— a personal story. I know you were up to 270-280. And, look at you now. You— you’re all stealth. And not to mention the something that we said for that moustache, too.

Jim Keen: It’s not actually the same way. It’s just the moustache’s just so sonic.

Dr. Justin Marchegiani: [laughs] I love that.

Jim Keen: It’s an illusion.

Dr. Justin Marchegiani: Optical illusion. I love it, man. Very cool.

Jim Keen: [laughs]

Dr. Justin Marchegiani: Walk us through your story. How did you get to where you’re at?

Jim Keen: So, I was a trumpet player, my first career. I have a degree in trumpet performance, of all things. And for six years, I worked on broadway shows. When they go on their first national tours, uhm— I would play in the Pit orchestras for those tours. But, I was about 270-280. In college, I got really good at drinking, uh— which was fun. But then, I got super fat, so that was no fun. And then I had just three hours of work, everyday, at night, So, my hobby during the days became how do I get not fat. So, that led me down the big rabbit hole, with which we are all accustomed to, the Primal and Paleo side and also to the Lyle McDonald down on Aragon. Count him up, macro sort of side [crosstalk] mixed together. And then I became aware of the prototypes of what would eventually become ARX. And, eventually, it just  became too much. Couldn’t handle it. I said I’m getting off the road. I took some tour money. And I bought what was a previous generation of an— an ARX machine and I put it in my apartment in Chicago, a one-bedroom apartment. I— instead of a couch, I had this ARX Omni machine, uh— which is great. Bringing people over, nowhere to sit, but we had an Omni. So that was good. Uhm— but…

Dr. Justin Marchegiani: Nice. [crosstalk] Nice.

Jim Keen: …anyhow, one thing led to another and then I’ve come now to— to work for the company.

Dr. Justin Marchegiani: Great. So, kind of walk me through kind of how the diet and lifestyle component became added, ‘cause I’m always fascinated how people kind of arrive at optimal health. And some people take different journeys. I mean, you had access to this really awesome cutting edge kind of— we’ll talk more about it, kind of isokinetic technology that really kind of shortened your workouts and allows you to hit kind of your best bank for your buck there. But how did you incorporate the diet and lifestyle component? What did the integration look like?

Jim Keen: Well, the diet and lifestyle stuff, I— it was actually the reason— one of the big reasons for my career change uh— was when I became aware essentially of Circadian cycles and…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …sleep. And that was my first big “aha!” moment. It was like, I am messing up. I— The show ends at 10:30 every night, and I’m playing trumpet, bright blue blue lights and loud noises and, like, stress levels and your heart’s beating ‘cause it’s got to sound like cast album. You got to sound good all the time. And so, it’s a high stress thing at 10:30 at night. And uh— that dog ain’t gonna hunt. So that actually learning about all these type of stuff spurred my inspiration to get off the road and— and do this. And then, other than that, uh— just reading all the books we all know in love uh— and just learning the reasons behind like, plants and animals and uh— good clean water, and no blue light after dark, and all these. It all kind of come together. And then when I got off the road, I started actually putting it into practice ‘cause I didn’t know if it’ll work or not. I had read read about it. But then, you don’t know who’s blowing smoke and who’s just selling things. And— So I— Then I tried it on my own, and uh— some things didn’t work, but some things really worked. And then, in each area thereafter, I just became really enamored with those things that gave you a great return on investment. So, in food and in sleep, and uh— and in exercise, which is why I became aware of ARX and sort of joined that movement. Uh— It’s just like in this area, it gives you a great return on investment. So, let’s maximize that and really concentrate it.

Dr. Justin Marchegiani: Love it. So, kind of walk me through. Kind of— where was your diet before? Was it kind of a Standard American thing? And what was some of the first couple of shift that you cut? Grains out, did you just— you know, get more good proteins in, more vegetables versus other types of starch? What are that first diet shift look like? You mentioned the lifestyle shift, which is kind of a Circadian rhythm. I know Dr. Jack. You’re a big fan of him. We know the Circadian rhythm stuff. If you’re out of harmony with it, it can create Insulin resistance, just like eating too much carbs or grains can. [crosstalk] But walk me through that diet transition you made first.

Jim Keen: Well, uh— It was actually me bumping my head against the wall, about seven or eight times in a row, like Einstein’s definition of insanity. And I was just the— “Eat less” sort of idea, and I would count calories. And— So, we’ve all been there. Anybody who has uh— excess weight to get rid of has been there. So that’s where it started, and that didn’t work long-term. So, the first thing— I think this is back in 2008/2009— I’m not exactly sure when the book came up, but I— I read like Garry Taubes, and that was…

Dr. Justin Marchegiani: Oh, yes.

Jim Keen: …my first. It was like a good calories bad calories, and I…

Dr. Justin Marchegiani: Good calories.

Jim Keen: …thought, “Okay. That’s simple enough. I get that. I’m a smart guy. I can just sort of not eat carbs.” And it wasn’t really anything uh— about food quality that I was focusing on. I was just like a— the early days of carb counting, you know, like almost an Atkins style thing. Uhm— and so, that was the first thing. And that was successful. And a lot of people have initial success with that. And then, like a lot of people, your success sort of plateaus out. But to me, hanging out after that weight loss and plateauing, great success. Fantastic. Loving it. I— And so, that was the first sort of thing. And that then leads down the rabbit hole. And there’s lots of articles that are written about that, blog posts that are written about that. And uh— and so, I was absorbing all that information and then slowly took that same basis. And then, started adding in some things I was learning about food quality. Uh— so, it was that book, uh— Jonathan Bailor. Uh—

Dr. Justin Marchegiani: Yep.

Jim Keen: The Smarter Science of Slim…

Dr. Justin Marchegiani: The Calorie of Illusion—

Jim Keen: …and The Calorie Myth later.

Dr. Justin Marchegiani: Yup.

Jim Keen: Uhm— That was great background information; a lot of research there. Uh— and the most recently, along that same line is the Jason Fung type stuff, I’ve been given too, about [crosstalk] fasting.

Dr. Justin Marchegiani: About fasting. Uhmnn—

Jim Keen: Uhm— the metabolic uh— scenario that’s created in that context. So, I really like that, and that all ties in well. And then learning a lot of other stuff along the way.

Dr. Justin Marchegiani: Great. So, just curious. System on the clinical side here, just give a quick diet recall. What was your diet like? Just from a…

Jim Keen: Oh yeah.

Dr. Justin Marchegiani: …breakfast, lunch, and dinner perspective before. And then, just kind of walk me, where’s it right now?

Jim Keen: So, before, it was a— sort of a— my 270 days. It was sort of anything goes, [crosstalk] with the emphasis on that—

Dr. Justin Marchegiani: The seafood guy, right?

Jim Keen: Yeah.

Dr. Justin Marchegiani: The seafood—

Jim Keen: Yeah. It— Precisely, right. And uh— so I had no problem with fast food and deep-fried stuff, and I’ve just crushed that. And my— my torso was just this well-equipped cauldron of stomach acid that— that could handle pretty much anything. I was invincible. It was great. Uh— but I just get super fat instead. Uh— So [laughs]— So that was cool.

Dr. Justin Marchegiani: Love it.

Jim Keen: I had a lot of late night eating, especially when you go drinking. Got to have fourth meal, and then sometimes, fifth meal. Uh— so I just crushed that. I was really good at that. I— and so, these days, uh— I do more of a— like I mentioned before, Circadian approach of sort of a large breakfast, protein and fat, primarily. Uhm— and then, if I’m gonna do a workout later that day, maybe a little bit of carbohydrate. Uhm— and then, I have a meal right around 3:00 or 4:00 PM, on a day when I’m in control of my schedule. Uh— 3:00 or 4:00 PM, I’ll fire up another sort of smaller meal. Uhm— and I am sort of weird. I like to mix breakfast uh— for dinner. I don’t mind…

Dr. Justin Marchegiani: Love that.

Jim Keen: …having dinner foods at breakfast. I—

Dr. Justin Marchegiani: Love that.

Jim Keen: I have no problem having a burger or pork chops at breakfast.

Dr. Justin Marchegiani: Uhmn—

Jim Keen: I’m sort of weird that way. And I have no problem having, you know, six eggs and a bunch of veggies uh— in a bowl with— with some seasonings for dinner. Uh— and my girlfriend thinks it’s weird, and I regret nothing.

Dr. Justin Marchegiani: I love when I do bacon and eggs for dinner, just really mix these things up. It’s just awesome.

Jim Keen: So, it— yeah, makes the moustache thicker, too.

Dr. Justin Marchegiani: [laughs]

Jim Keen: More power.

Dr. Justin Marchegiani: I love it. [crosstalk] I like good [inaudible] of that.

Jim Keen: [inaudible] to that. Yeah. [laughs]

Dr. Justin Marchegiani: Very good. So, I’m just curious, like when it’s all said and done, like, what do your macros look like? And you may not have run it through like a Chronometer or MyFitnessPal, but any idea kind of where they sit, protein, fat and carbs?

Jim Keen: Sure. So, I do kind of a— a cycling thing, ‘cause my ARX workouts— I get…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …a whole week’s worth of workout in uh— just one day. So, typically, i’ll do one day a week of a very intense  ARX workout . And uh— so I usually have that to be my Carb Day. So, I’ll workout, fasted, and then, as far as macros, I might go 200 grams of carb, 140 of protein and the balance in fats. Uh— I don’t add extra to really hit uh— any macro goals these days—

Dr. Justin Marchegiani: And you don’t like— just like whole foods, like chicken thighs, like just real foods with real fat in it, right?

Jim Keen: Correct. Yeah.

Dr. Justin Marchegiani: Uhmn—

Jim Keen: And uh— and then, uh— normal days, I typically keep carbs by happenstance, around 50 grams uh— or fewer.

Dr. Justin Marchegiani: Uhhm— uhmn—

Jim Keen: Sometimes, it’s just sort of a steak and eggs. Like old-timey bodybuilder, we just like kind of eat steak and eggs, and Brussel sprouts and broccoli, and chew on some nails. And then, that’s it. Uh— It’s so— Sometimes, I won’t have any use for any sort of starches or fruits or anything like that, and I’ll go for five or 6 days like that. And then it’s time for the workout day, and I will uh— kind of skip breakfast and do the workout, fasted. Uh— tear up some muscle. Empty out the remainder, the glycogen. And then, carb up again that afternoon. Being careful to leave four or five hours between the last bite and your head hitting the pillow.

Dr. Justin Marchegiani: Yeah.

Jim Keen: ‘Cause I hate going to bed on a full stomach these days.

Dr. Justin Marchegiani: Okay.

Jim Keen: Uh— I like to— like to leave plenty of room there.

Dr. Justin Marchegiani: And do you feel like you sleep better when you up your carbs like that or do you feel like it doesn’t matter? You don’t notice any difference with diet changes and sleep.

Jim Keen: I feel like uh— it doesn’t make any difference, so long as I leave plenty of time in between dinner and bedtime. Uh— you’ll— you notice a heating up affect you. Burn through those carbs and you might start sweating a little bit more than normal. Uh— those nights, I sometimes wake up at 2:00 A.M. having covered to sheets and sweet, just ‘cause my body’s still revved up from that. Uhm— but, normally, yeah. I— I sleep pretty well, normally. I’ve put a lot of uh— thought and time and energy and money invested into my sleep thing. Like, I’ve got a Magnetic Sleep pad and a nice mattress…

Dr. Justin Marchegiani: Oh!

Jim Keen: …and I have a…

Dr. Justin Marchegiani: Nice.

Jim Keen: …blackout shades. And I keep my bedroom uh— you know, pitch-black and cool. And so— Away from— no electronics, and all that sort of stuff. So, uh— So, it would— it would take a lot to have me sleep best.

Dr. Justin Marchegiani: That’s great, man. Really cool. And then, just curious. So, you kind of get this diet stuff dialed in, anti-inflammatory, nutrient dense, low toxin kind of uh— Paleo template. And then, walk us through. How did you start incorporating the ARX? And then also, can give you just keep people— just a first— I— just a cursory overview of what the ARX is. And then, let’s dive in detail. What’s actually happening, scientifically, there.

Jim Keen: Yeah. So, ARX stands for Adaptive Resistance Exercise.

Dr. Justin Marchegiani: Yeah.

Jim Keen: And what ARX is— is a technology that we uh— invented, that we produced and that we shipped out and sell, that allows people to perform strength training— resistance training. So, it’s a tool for that purpose. And uh— I was uh— still am, a big fan of high-intensity training…

Dr. Justin Marchegiani: Yep.

Jim Keen: …which I heard about first from a guy named Ellington Darden, that has a book—

Dr. Justin Marchegiani: Aah.

Jim Keen: He has a lot of books, but one of them I got a hold of. Uh— 2007 was my first introduction to that. Very quickly, I became aware of a guy named Arthur Jones. And if you…

Dr. Justin Marchegiani: Uhmn—

Jim Keen: …remember that name, he’s the guy who invented the Nautilus…

Dr. Justin Marchegiani: Yep.

Jim Keen: …line of equipment and also founded MedX. Uh— and so, I read everything he’s ever written. Uh— that took a little while but I had a lot of free time. I was out on the road, just living in hotels. So, I had a lot of free time to read. I— and so, I became aware of the idea of brief and intense and infrequent exercise. The modern uh— iteration of this is Body by Science, the Doug McGuff and [crosstalk] John Little book.

Dr. Justin Marchegiani: Yup.

Jim Keen: Uh— And so, some of your listeners might be aware of Doug McGuff and Body by Science. And it sort of uhm— a revision of the high-intensity training principles. And uh— So, that was what I was trying to do. That’s the protocol. That’s the goal. I— And then I was just looking around for what’s the best tool for that purpose. And you could use a barbell to do it. You could use can use a dumbell. You can use a selectorized weight stack machine. Uh— But I became aware in 2009 of these uh— what would eventually become ARX machines. And they’re just another form of resistance, just like a weight is, but they’re a better tool for the job. And so, uhm— what it actually is, is a computer-controlled motor-driven form of resistance. What it allows you to do is uh— it provides what we call adaptive resistance. But essentially, it just means equal and opposite. However hard you push, that’s the resistance you receive in return. So, a weight is the same weight, up and down. It’s just using gravity. So, if you lift a hundred pounds, you have to lower a hundred pounds. But, the weird part is that, that means you’re underloaded for a lot of the time. And you might notice, lowering a thing is easier than lifting that thing.

Dr. Justin Marchegiani: Yes.

Jim Keen: And a lot of people say, “Well, it’s because gravity is helping you.” But, that’s not really the reason. The reason is, you have a far greater potential for producing force in the eccentric when your muscles are lengthening. And that happens when you lower a weight. So, for instance, you can control the descent of a far heavier weight than you could have lifted in the first place. And a lot of the research these days sights 40 percent as the number. You can lower 40 percent heavier than you can lift. Now, if you’re using a weight, I would agree, you can control a forty percent heavier weight on the way down than you could have lifted in the first place. But there’s a big difference between lowering a weight, and resisting and irresistible force. So, with an ARX machine it’s moving at a constant velocity. The motor is moving it. It’s man versus machine and you’re fighting the motor. And you’re intending to not move, and then it moves you, right? So, it elicits a far greater response from your muscles. But then, even on the pushing part, it resists you now. So first, you’re resisting it, then it’s resisting you. And at all times, the resistance is perfectly matched to your strength with the weight. Here’s your strength— you’re fresh starting strength. You need to select the weight that’s down here just so you can have multiple repetitions and have a set of exercise. So, after the first rep, now your strength is here. You’re a little fatigue. After the second rep, after the third rep, after the fourth rep— and you get all the way down until your strength is equal to the weight that you selected. But it took you like a minute or two to get there. So now, that’s the failure moment. That’s where you can’t move anymore,and that’s where your set is done. But what if you can have a weight that matches your strength right away, and then matches you each step on the way down. What if you had that failure intensity right from the very first rep and the whole way through. That’s perfectly match resistance. And it’s because of that, that it’s such a potent dose of the active ingredients in strength training: mechanical tension, muscle damage and metabolic stress. So you take those three things, you concentrate them, and you get a better bank for your buck.

Dr. Justin Marchegiani: Imagine it probably also decreases injuries as well, because the weight’s always within what you can handle. Your threshold versus— Your threshold drops 20 percent now; the weight 20 percent over. So, imagine you must see less injuries as well.Is that true?  

Jim Keen: Precisely, right. And the main two reasons uh— like you just mentioned, the first thing is it can never be excessive. So, we’d all experience being in the weight room, and the weight that you selected is all the sudden excessive. Maybe because you picked the wrong weight, but maybe because now you’re fatigued. So, that big heavyweight you chose for your fresh  strength is now being applied to your fatigue _____[15:26] So that’s the first thing. ARX can never be excessive. It’s only responding with you.

Dr. Justin Marchegiani: Yeah. [crosstalk] That’s nice.

Jim Keen: But the other things is that nothing’s gonna fall on you. Gravity acts on the user a hundred percent of the time, through gravity. So, as soon as you picked up a weight, you’ve just made a commitment to lower that weight. No matter what happens. So, you feel something weird in your shoulder, your hip, your knee. Well, good luck getting that thing back to the ground ‘cause it’s trying to get to the sun [inaudible]…

Dr. Justin Marchegiani: Right.

Jim Keen: …and you’re in the way. Uh— but ARX can only act in response to the user, so uh— it’s very safe for that reason. Nothing’s gonna fall on you. It can never act on you unless you first act on it. And if you stop pushing, the resistance drops to zero, instantly.

Dr. Justin Marchegiani: Well, the cool thing I like about it is the feedback of the— the new screen— uhm— feedback, where you can see your power [crosstalk] output. And that’s phenomenal because the cool thing about it is you can go back and you can look where you started the workout. Where you ended it. You can see how you progressing from previous workouts. And then, isn’t there like a threshold where when there’s a drop from your maximum output, 20 percent or 30 percent. What’s that threshold where ar— you’re done, you’ve hit that maximal threshold decline? What’s that at?

Jim Keen: That’s uh— will be called In-Road mode. And there was…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …an idea from Arthur Jones that it means fatigue.

Dr. Justin Marchegiani: Yeah.

Jim Keen: And, you can program it to end after a certain number of reps, after a certain amount of time, or— and this is for people who want to be really targeted about what is the minimum effective dose. You want to induce a very specific amount of fatigue and no more. So, what we uh— have is the In-Road mode that establishes a green work zone, and you could set it for any percentage you like. Let’s say, you set it for 50 percent. And what that means is whatever your maximum is and you look at the— the screen right in front of you— whatever your maximum is, there’s a green zone that is then established based off at that maximum. Uh— that represents 50 percent [inaudible].

Dr. Justin Marchegiani: ____[17:14]

Jim Keen: And then, each rep, you would attempt to get up into the green zone. So, as long as you get up into the green zone, you get  to do another rep. Congrats. [laughs] You do another one. Another one. When you encounter the repetition, where you can no longer get up into that green work zone. I as the trainer, I know. I’ve taken 50 percent of your strength away from you and your steak is done. We take you off the grill.

Dr. Justin Marchegiani: That it?

Jim Keen: And I press stop. And that’s it. ‘Cause you’re 5 percent fatigue. That’s all I want. Next movement. I am— So, that is like, “Whoah! Why eight reps? What if I need ten today? What if I only need 6 today? Or, how come two minutes? What— What if I only—” I mean, people are very dynamic. They’re not static with their recovery ability. So, if you’re having a bad day, it might be only four reps. And I’ve taken half of your strength, and you just don’t have it today. Why do any more? Why beat a dead horse? So, we can measure that, which is very cool. And the other thing you pointed out was uh— we have a couple of people on the team who were fans of Mario Kart, from back in the day.

Dr. Justin Marchegiani: Yep.

Jim Keen: And  so ghost car in Mario Kart is where you do a run and then you race yourself in the ghost car and how you did before. So, we thought, what if you could do that in your workout instead of just lifting per sets and reps? What if I could see as I was doing the workout. What if I could visually see what I did a week ago, or six months ago, or a year ago, and compete against that guy? That’s really cool. So we have the ability now to do that, where I can pull up any workout I’ve ever done, put that up on the board, and then fight against it, in real time. Just the whether I’m improving or not.

Dr. Justin Marchegiani: I love that. That’s so cool. Now, you guys kind of started that with like a fixed type of device to start. It was like uh— kind of a straight push, or a straight— you know, with the— with the arms…

Jim Keen: Uhmn—

Dr. Justin Marchegiani: …or with the legs, or a pull, correct? But then now you kind of moved your way to a cable so it’s a little bit more of an unstable environment. Can you talk about that transition and what’s on the horizon? I know, we interviewed Keith Norris last year, around May or so. And, you know, Keith is part of— one of— one of the founders behind ARX. So, anyone listening to this interview, take a look at Keith’s interview last year. But can you talk more about that transition, and where are you guys next?

Jim Keen: So, it started out with— and we still— the motor on this machine is still humming along from 2008. Uh— but it’s— Imagine a forklift laid on its back.

Dr. Justin Marchegiani: Yup.

Jim Keen: And the thing just goes back and forth. [laughs] and you put a plate on it to put your feet. You put some handles on it. So, with that, you can do a leg press, and you can do a chest press in a row.

Dr. Justin Marchegiani: A row.

Jim Keen: So, upper body push and pull, and legs. And that is, developed over the years, so ten years later, a bunch of R&D into what we call our Alpha, the ARX Alpha. And it’s the main sort of— when you think ARX, you think about the Alpha. It’s the maximum in efficiency. It’s a whole body workout in three moves, from the same chair. Uh— it’s for the masses. There’s zero learning curve. It’s kind of like uh— how people all drive automatics, typically, today.

Dr. Justin Marchegiani: Yeah.

Jim Keen: There’s some people who drive manuals, and that’s if you’re an enthusiast…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …if you’re a car guy, or if you want to have that versatility and control. But, most people— they just want everything done for them. Thanks.

Dr. Justin Marchegiani: Yeah.

Jim Keen: Like, what’s the easiest possible thing? We even train people to drive using automatics now. So, that’s what the Alpha is. It’s all your major skeletal muscles. All the medical benefits in strength training. Uh— and off you go. Great. Very quick workout. But then, we, of course, uh— ourselves, and through a lot of people who are athletes or enthusiasts, weekend warriors or people like that who want a little bit more novelty, and wanted a couple more bells and whistles and different angles of things, so then, we created the Omni. That was the second uh— of the two machines that we offer. And the Omni’s like the manual transmission.

Dr. Justin Marchegiani: Yeah.

Jim Keen: It’s a little bit more in versatility and control. There’s— a— anything you can do from a Cable Pulling Machine, you can do from the Omni. But it still has that motorized resistance, that is the real the real driving force behind the technology. So, uh— a Pulldown with any attachment —bles of chest press, a belt squat, a deadlift— Romanian deadlift, compound, row, biceps, triceps, shoulders. It’s— it’s got all that type of stuff. Uhm— but again, for my parents, and my grandparents, uh— it’s just Alpha all the way. It’s just sit down. Sit down, Ma. Push. Pull. Alright. Go live your life. See you next week. And then, week after week Ma gets stronger. Proveable uh— in the data. So, those are sort of the difference between the two that we have now.  

Dr. Justin Marchegiani: Mixed. So, one’s more of a cable type of environment. What’s happening next? Is— Can you share what the next evolution’s gonna look like?

Jim Keen: Well, at this point, we’re sort of the next evolution uh—

Dr. Justin Marchegiani: Is it more portable? I— I know you guys have a portable one that you give demos with. But is that where it’s moving, where it’s a little more portable?

Jim Keen: There’s uh— yeah. The demo unit is one thing. We’re sort of innovating new ways to have a smaller footprint…

Dr. Justin Marchegiani: Uhmn—

Jim Keen: …so, we don’t need to build a big crate ship one. Uh— and we could carry it in our cars to trade shows, and we can give it to people for that purpose, for home use. So, that’s on the horizon. But really, uh— essentially, we’re a  technology company now, ‘cause we’re having all these data. We have uh— over a 115 units out in the wild. So, we’re collecting all these data in the cloud and doing nothing with it, right now. And so, that’s our next thing. How are we gonna use just all of this data we’re accumulating? Uh— We don’t know. That’s a big blank spot. We’re also uh— We have, in Beta version, adashboard people can see their data from home. Obviously, we have to build an app for that same purpose. Have all the API calls, satellites linking in space, talking to each other, and you can start to integrate your ARX data with the rest of your uhm— you know Internet of Things quantified self data. Uhm— so that’s sort of where it heads at uh— where it heads at now. And then, integrating that into larger uh— corporations and employee wellness initiatives, or in the assisted living communities around the country, and having them compare notes and share data. And, what’s the best way to help that population? And so, uhm— there’s a— a bunch of different sort of avenues that way that we’re also uh— focused on.

Dr. Justin Marchegiani: Yeah. The cool thing I like about it is it’s an objective workout. You can see your performance. You can— you can see trends, and it’s fast, and you’re not gonna hurt yourself. That’s kind of the big benefit of it. And you’re always pushing. You’re always pushing but you don’t have to go to the rack and grab a bigger weight and throw it up, and hope you can get it down like you said. It’s this— You’re kind of being pushed in a zone where you’re not gonna hurt yourself.

Jim Keen: Yeah, and what you’re describing is just one of the what I call barriers to entry. And for a health practitioner, it’s sort of huge that everyone sort of knows we need to be strength training. But, we’re just not gonna spend— spend a time to go to the gym in three, four or five times a week. And we’re gonna look stupid. And we don’t know what routine to do. And there’s people grunting in there and loud noises. So, you know what, I’m gonna retreat to my elliptical or retreat to my uh— treadmill or my bike. But, we need to be strength training. If it were a pharmaceutical, it will be a billions of dollars per year industry. It’s per bone density and metabolic health, and tendon and ligament…

Dr. Justin Marchegiani: Oh, totally.

Jim Keen: …resilience and longevity, and on and on. This big scroll like long list of benefits. And so, for a practitioner, to put even like just the Alpha in a facility and uh— and you s— you read out that l— laundry list of benefits, and then you say, “I have a non-invasive outpatient procedure that I can now do. Takes about 10 minutes.” And you come in for it once per week, and you can get all those benefits and completely avoid the bone and muscle loss associated with aging. What do you say? Like, what sort of patient is gonna say no to that? That’s like, “Shut up and take my money.”

Dr. Justin Marchegiani: Yeah.

Jim Keen: I— And so, in that way, it’s providing strength training, real meaningful strength training to the masses who aren’t gonna do it otherwise. Democratizing strength training. It’s for the masses now. It’s just a better, easier to use tool uh— for that purpose.

Dr. Justin Marchegiani: Love it. So, let’s say someone— So, first off, how can someone get a hold of some of these devices? Where can they find who has them? And then, let’s say, they’re not quite there yet, or they don’t have something near them, what can people be doing at home outside of just conventional, you know, resistance training with compound movements or interval training? So, I’ll kind of give you that in two parts. Go ahead.

Jim Keen: Sure. So, the first part, uh— go to our Facebook page, facebook.com/arxfit, forward slash arxfit. Uh— you can just shoot us a message. Let us know where you are, and uh— we’ll uh— connect you with whomever is closest. Uh— and that’s probably the best way to figure out where one is near you. And uh— the other thing, that what to do if I don’t have an ARX near me? Or I don’t have a wherewithal to go use one, what do I do? Uhm— the first thing I would do is uh— go check out either the book, Body by Science.

Dr. Justin Marchegiani: Uhmn—

Jim Keen: Uh— you get an audiobook or regular book, whatever your flavor. Uhm— read that book as just a primer. If you know nothing about strength training or even if you have a little bit of a background, still, read that book as a good primer on…

Dr. Justin Marchegiani: Uhmn—

Jim Keen: …what to do and why. So, that’s the first thing. That’s great. And then, uhm— whatever routine you end up doing, based on what you learn in that book, I guess the important thing to realize is uh— a misconception that we fight with all the time is the idea that more is better. And people think that more is better because they imagined that the benefit, the good part happens during the workout, while they’re burning the calories, while they’re on the bike, while they’re doing the thing that’s when the good stuff is happening, and that’s just not true. The workout is the stimulus, and the adaptation that we want, the muscle development, the bones, tendons, ligaments, all that— that happens while we’re resting and recovering. So, when you go to the gym, just realize the good stuff isn’t happening in the gym, and so, more is not better. And basically, uh— for some more specifics, I would just recommend that each workout be a full body workout, just for return on investment purposes. And while it is, you can do six days a week and do the bro split. Mondays, chest, then Tuesdays…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …biceps and back in Wednesdays.

Dr. Justin Marchegiani: Totally.

Jim Keen: You could do that but I— we’re talking about return on time investment, and less wear and tear on the joints. And I’d say, two times per week max. Uh— just go, like the workout should fit around your life, not the other way. So, uh— a full body routine that prioritizes multi joint movements. So, compound, multi joint movements, uh— like a leg press or a belt squat, or something similar for the lower body, uh— a horizontal push pull/pull and a vertical push/pull. That’s a good basic starter routine. Those five sort of things constitute a full body workout. And uh— my basic recommendation would be trying to again find the minimum necessary dose. The minimum effective dose uh— would be one set of each thing. And if you’re using free weights and you’re not being too hard-core about it, okay. Do a second set of each thing. That’s fine. Not gonna kill anyone. Uh— just do a couple of rounds of that. Select the weight that permits between eight and 12 repetitions. If you get to 12, make a note to increase the weight for next time. And then, slowly, you increase the weight. Increase the weight. Always keeping between that eight and 12 repetition range, and that will produce an amount of weight that’s not dangerous and hard to handle.

Dr. Justin Marchegiani: Yeah.

Jim Keen: And is not unmeaningful either. So, it’s a good sort of happy place. And even that, that’s like your 80-20. That will get you a lot of the [crosstalk] benefits in strength training. And once you have more competence, and once you’re convinced that it’s safe, then you’re into the groove of it after three or six months. Then you can branch out and do as you like. But that’s good to build a base. If you don’t have access to uh— an ARX machine.

Dr. Justin Marchegiani: And you like a longer contraction. So, like a seven-second kind of contraction. So, you’re really stimulating the lactic acid and the growth hormone. Is that correct?

Jim Keen: Yeah. I— [crosstalk] I’d say—

Dr. Justin Marchegiani: That longer contraction?

Jim Keen: Yes, so long as your eliminating momentum.

Dr. Justin Marchegiani: Totally…

Jim Keen: You’re in control…

Dr. Justin Marchegiani: …and

Jim Keen: …of the weight the whole time and there’s so—

Dr. Justin Marchegiani: And if someone’s used to using momentum at all, you don’t need nearly as a heavy of a weight. Because when you just take away all momentum, it’s amazing how much harder that weight becomes to push.

Jim Keen: Right. Precisely right. So, if the goal is to lift some weight, you’re gonna— yet the goal is external. I’m gonna do whatever I can to use momentum and lift this weight. But, you have to reverse your perspective. The goal is in your body, and we’re just using the weight as a tool. I don’t care how heavy the weight is. I care what’s happening in the body. So, to your point exactly. You can use far lower amounts of weight, which makes it safer, which is good uh— ‘cause weights are inherently dangerous. So, yeah. Less weight and really control it uh— ‘cause the goal is in here not extra.

Dr. Justin Marchegiani: Right. So, some kind of uh— a push or pull something in the— in the frontal plane here, where you’re pulling down straight, uh— a hip extension, a knee extension, uh— just things like that, that really hit all those different factors there. Is that true?

Jim Keen: Yeah. The most consolidated routine you could do and have like kind of your 80-20 effect would just be like a leg press, a chest press and a row. Even if you did those three things intensely and focused, uhm— I’d maybe call it— Yes, 70-30. It’s better than sitting at home. It’s— it’s great for longevity and all the rest. You can add two more upper body movements to that uh— to make it a little more rounded out. And then, if you wanted to expand that, then you could talk about some of the single joint things like leg extension or leg curl or uhm— typically, it’s young males, but uh-huh— people will just— yeah, do some biceps, do some triceps, rows— Don’t let bros skip biceps. So—

Dr. Justin Marchegiani: Exactly.

Jim Keen: …to be fired up

Dr. Justin Marchegiani: Exactly.

Jim Keen: Oh— Oh, it’s the guns every now and then. And uh— get your life together like that. And uh— but yeah. So that— so that’s what I would recommend. Have. Try to make each workout be uhm— worth your trip. Full body workout, focus. Be intense but safe.

Dr. Justin Marchegiani: Awesome, Jim. Is there anything else you want the listeners to know…

Jim Keen: What up—

Dr. Justin Marchegiani: …that you think is important?

Jim Keen: Yeah. I— I think the uh— the— the ARX— I’ve kind of explained what we’re doing and why we’re doing it, and uh— I—

Dr. Justin Marchegiani: Yup.

Jim Keen: Of course, all about that. I changed careers to be part of the ARX movement. [crosstalk] So—

Dr. Justin Marchegiani: Yeah.

Jim Keen: So, I’m into that. But as far as uh— a take away for your listeners- ‘cause I keep forgetting it myself, how important it is to prioritize sleep.

Dr. Justin Marchegiani: Mm—

Jim Keen: And no matter how much you learn about it, seemingly— at least this is me. Maybe I’m just slow. Uh— and no matter how much you learn about it, it tends to just eventually get neglected until you wake up one day, and you’re like, “Why am I eating 30 minutes before bed? And how come I’m going to bed at 11:30 after watching some movie, and how come I’m— uuh— I needed to go to bed earlier. I need to get the electronics out of the room. I need to make it pitch black in here. I need to not go out so often.” Or whatever you need to do, when you start sleeping really well, uh— everything is better. Your decision making is better. Your thinking is better. So— And you grow better from your ARX workouts. Uh— and your growth, your sleep— That’s where more is better. That’s where the good stuff happens. Whatever [crosstalk] change you want, your body is produced while you’re sleeping. So, get the hell to bed. It’s my— my main advice.

Dr. Justin Marchegiani: Make sense. So, we got growth hormone tapping out between 10:00 PM and  2:00 AM, so get in bed. The hours on the other side of midnight count for double, so keep that in the back of your mind. Maximize your hormone so you can grow outside your workout. Love it, Jim. Alright, man. Hey, appreciate it. arxfit.com. Checkout the Facebook page as well. And Jim, can people follow you anywhere?

Jim Keen: Uh— Well, my personal uh— Facebook page tends to get a little wild and willy. So you can follow me.

Dr. Justin Marchegiani: It does. [laughs]

Jim Keen: As you know.

Dr. Justin Marchegiani: I know.

Jim Keen: So, you could follow me. Uh— I’m the guy who does the ARX posts for Facebook. But…

Dr. Justin Marchegiani: Oh, yeah.

Jim Keen: …of course, family show language. And so, uh— you can follow me at ARX’s Facebook page. It’s probably the best way to get my takes on uh— on the latest and greatest in the health and wellness, and technology uh— field.

Dr. Justin Marchegiani: I love when you managed it, and you have people that have silly posts and you— you kind of comment [JIm laughs] on it, and then you took a screenshot of it. Oh, that is just—

Jim Keen: I— I am not immune uh— to messing with the trolls. Uh— I— I got to avoid boredom too, you know. I— I got to— I got to keep myself busy, so that’s always a fun time.

Dr. Justin Marchegiani: You should never feed the trolls. I love it, man. Very cool. Well, Jim, appreciate it.

Jim Keen: [laughs]

Dr. Justin Marchegiani: Jim Keen. Uhm— phenomenal. We’ll have the show notes up, and everything below. Any last link to send the listeners at all?

Jim Keen: Just arxfit.com. We have a bunch of videos and resources there. Check us out. Reach out via personal message of the Facebook page. It’ll be me answering that message. So, if you uh— have any questions for me, personally, just shoot  ARX Fit a message and I’ll get it. I— and then uh— yeah that’s— that’s probably best. I look forward to hearing from everybody.

Dr. Justin Marchegiani: And if you want to troll Jim, you’ve been warned. [laughs]

Jim Keen: [laughs]

Dr. Justin Marchegiani: Thank you for coming to the show, Jim. Really appreciate it. You take care.

Jim Keen: Right. Uh— thanks, Justin.

Dr. Justin Marchegiani: Bye.


References:

Dr. Jack Kruse

Garry Taubes

“The Smarter Science of Slim” and “The Calorie Myth,” by Jonathan Bailor

Jason Fung

High Intensity training by Ellington Darden, PhD.

“The Nautilus Exercise Principles” by Arthur Jones, founder of MedX

“Body by Science” by Dr. Doug McGuff and John R. Little

The Ghost car in Mario Kart

Keith Norris’ May 2017 Interview in Just in Health

https://www.facebook.com/arxfit/ 

Weight Loss Tips and Supplements to Boost Fat Burning – Podcast #41

Dr. Justin Marchegiani talks about weight loss tips and supplements to boost fat burning in this podcast. Listen and find out about what food you should be eating to help with detoxification and that will aid in your weight loss journey.fat burning and weight loss

Know more about diet and lifestyle strategies to help shift your hormones to burn more fat. There are some supplements to help improve fat burning and balance your stress hormones. Listen to this interview to learn more about what you can do to lose fat with diet, lifestyle, and supplements.

In this episode, we cover:

19:35   What foods will help your burn the most fat

33:04   How sleep can help you accelerate your fat burning ability.

33:18   What supplements can help accelerate your fat burning.

38:12   What exercises help burn the most fast.

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Baris Harvey:  Welcome to another amazing episode of Beyond Wellness Radio.  Before we get in today’s show, I wanna tell you guys about our newsletter. Go to BeyondWellnessRadio.com and hit the button that says Newsletter Sign-up.  By doing this, you will never miss out on another episode.  Be the first one to hear it when we set it out to your inbox each week. If you want even more, click on Just In Health link to go to Dr. Justin’s page and get direct access to the doctor.

Having any thyroid issues?  Well, we’ve got your bag.  Hit the link that says Fix Your Thyroid and by signing up to the newsletter, you’ll get a video series on how to do just that.

So how’s it going today, Dr. Justin?

Dr. Justin Marchegiani:  Hey, Baris!  It’s going great.  Today’s a nice little Monday here in Austin.  The weather is great.  Woke up this morning, did some sprinting, some visualizations, some affirmations, got my metabolism revved up, and I’m ready to go here.  How are you doing?

Baris Harvey:  Oh, doing well.  I like that we’re doing a Monday show.  We usually always do our shows and record on Fridays but today is Monday so a nice change of pace, but yeah, it’s going really well this morning and it’s also nice and sunny outside, too.  For me, it’s almost kinda glaring in my eyes as I look into the computer, but no, like I couldn’t be mad.  So at today’s show we wanted to–to kinda give everybody an overview of a natural support for weight loss and that’s probably the biggest reason why people even consider being healthy in the first place is because they need to lose weight or maybe they don’t necessarily–they need to lose weight, but they want to feel better.  They wanna have that peace of mind when it comes to their physical physique and that kick starts the journey to finding natural ways of getting weight loss and the way that we do it here is a holistic view.  So we’re not just gonna tell you, “Hey, you just gotta exercise more and stop being lazy,” because that just kinda reaffirms that you’re being lazy and we know that everyone who really wants to lose weight like tries like real hard but maybe they’re just not given the right information.  So we’re here today to help you guys with that.  So I know Dr. Justin’s excited about this and he’s probably–he has worked with many clients that have had weight issue and have been very successful at helping them, isn’t that right?

Dr. Justin Marchegiani:  Yeah, I mean, when we deal with people with weight issues, there’s a couple of different underlying causes, and we have to look at weight as being a symptom that the body systems aren’t working, right?  Basically, when we see extra weight storage, right?  We wanna always differentiate that between fat and muscle.  Because when we’re trying to lose weight, we’re really trying to lose fat.  That’s really our goal.  And as people become more anti-inflammatory, we’re lessening the inflammation, we’re lessening the natural breakdown of the body, we want to work on our–that natural shift will drive putting muscle on, especially if we’re doing the right kinds of exercise.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  So one of the first things we see is when we’re reducing inflammation is we’re seeing fat reduction, but we’re also seeing a lot of fluid reduction.  Again, inflammation drives extra cellular fluid loss.  The fluid outside of the cell becomes reduced.  I mean, think about it if you bumped your head or get a black eye, it swells up.  That’s inflammation and that’s part of a lot of what’s happening with a lot of people–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani: That are overweight.  They’re inflamed.  They’re holding on to more fluid, right?  You see their face looks–looks very like rounded.  You can see some women or even men may have cankles, you know, where you can’t really even see the ankle joint.  You’re gonna see fat deposits in certain areas of the body.  So depending on how the fat, you know, deposits can tell us what hormones are off.  So I’ll just give you a second there, Baris, to follow up on that.

Baris Harvey:   Yeah, definitely.  So one big thing that I’m hearing underlying the–is that we wanna get our–our body more in a state of balance between anabolic and being catabolic and it’s–it’s funny because we seem to only want to break down, and we say, “Well, hey, look, you’re too big.  You need to break down all these fat so you need to run more, more, more, more.”  But what I hear that you’re saying is, “Hey, you’re pretty broken down.  I can see what you need is to eat better, not more, and maybe you might actually have to eat more if you have a lot of, you know, broken parts.  You need to sleep better.  You need to exercise better.  Not necessarily more, because you wanna recover more.  You wanna rec–those are the things that you might need more of.”  And that’s what I’m hearing, so–and you mentioned inflammation, kind of being that–that main signifier to weight loss and I’m pretty sure that you’ve been able to–without trying sometimes probably change someone’s diet because of some kind of infection and maybe all of a sudden they–they’d lose weight as a by-product of that or maybe they had a chiropractic adjustment and they were holding on so much stress somewhere that they were gaining weight, and you know, I’m not saying that you know, cracking all those bones is the cure-all, but maybe for certain people they might be holding so much stress and inflammation somewhere that they might hold on extra weight.  So let’s dive more into the inflammation portion.  What are–?  Yeah, go ahead.  I feel like you already know my question before I ask it.

Dr. Justin Marchegiani:  Yeah, so when we look at inflammation, fat cells are almost one of the number one producers of inflammation.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  Right?  One of the things we can do by just getting rid of fat cells, we decrease specific interleukins that are actually produced by the fat cells.  That’s number one.  That’s–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  You know, one of the most important things.  And number two is fat cells are the largest producer of estrogen.  So as a man, estrogen is gonna destroy the feedback loop that produces testosterone.  We have this LH, this luteinizing hormone feedback loop that’s gonna get all messed up if we’re over-secreting estrogen from our fat cells.  So just by working on and doing things to reduce our fat cells is gonna be huge–

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  To reduce inflammation in general.  So then we always have to ask what’s driving fat gain, right?  And Diana Schwarzbein, she’s an endocrinologist out of the LA-Santa Barbara area, she has a great quote that I’ve used my whole career which is you get healthy, then you lose weight.  You don’t lose weight to get healthy.  So we always wanna have the causal in sequential terms, meaning the causal element is getting healthy and then what does that mean?  That’s really up, basically, to you and your functional doctor to look at what body systems aren’t working.  So most of the patient are inflamed, so the first thing we can do is we can just stop inflammation, by working on sleep.  We can stop inflammation by dialing in blood sugar, right?

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  We can work on inflammation by cutting out food allergens.  We can cut out inflammation by adding in extra anti-inflammatory support like fish and grass-fed meat.  These are all things that can help knock down the inflammation, and then from there, it’s just a matter of looking at what other body systems are damaged.  Again, females tend to be a little harder because they have about 90%–I should say, men have about 50% of their fat tends to come from fluid, from intercellular–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Just water, where women it’s only 10%.  So they have a lot of more fat gain they have to work on than men, so they don’t quite that rapid gain.  And a lot of women get discouraged because they see their husband or they see their significant other or a friend who’s male lose weight really fast and you may not see that in females because of the intricate hormonal balance.  And a lot of women–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  They’re estrogen-dominant.  So the estrogen dominance basically becomes a way in which their fats kinda lock down, if you will.  So, estrogen dominance is nothing more than having your estrogen to progesterone ratio, typically our normal about 23 to 25 times more progesterone to estrogen.  So once we start going below 20 times, we have 20 times progesterone to estrogen, 10 times, 15 times.  Once we start dropping beneath 20, we’re starting to become progressively more estrogen-dominant and it becomes harder to lose the weight.

Baris Harvey:   Uh-huh.  Definitely.  One thing that I wanted to bring up, because I know that this is something that you might find people struggling with and it depends on their level of how much high quality vegetables or fruit that they’re eating because when you start eating real food, you start to get a lot of the water and kinda let go of things that you don’t need.  I find a lot of my clients personally have, you know, I’m not saying any names you guys, so don’t get embarrassed, they don’t know who you are, but they might have like constipation issue because, you know, their body’s like trying to hold on to every little bit of water that they have in their cells or dying for nourishment and the best thing we can do is give our self clean water.  A lot of people don’t–their water is not actually even clean.  And how could making sure that we have a diet fresh in whole foods because a lot of the fake foods that we have now are so void of nourishment but also like even hydration, how could simply hydrating correctly help with losing weight?

Dr. Justin Marchegiani:  Well, again, the solution to pollution is dissolution says that Dr. Robert Rickowski–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  We had on the show a couple of weeks ago.  Essentially our fat cells are–tend to be a toxic reserve, because a lot of toxins in our environment are fat-soluble.  So as we start running phase 1 and phase 2 detoxification, these are our cytochrome P450 oxidase pathway that our big jeopardy were there, there’s just certain enzymes that get run that take our fat and start turning it into water-soluble toxins and then we excrete it via the skin, via the lymph, via the stool, via the urine.  So we wanna make sure these pathways are upregulated and again, amino acids, primarily sulfur-based amino acids run these pathways.  So if we don’t have the extra detoxification support and the extra sulfur and we don’t have adequate digestion of these amino acids because we’re on a proton pump inhibitor or we have all kinds of digestive issues, well, we’re not gonna be able our detoxification pathways appropriately.  And again, there’s many studies that we release a lot of interleukins and inflammatory cytokines due to fat loss.  So we wanna make sure if there’s stubborn fat loss that we are supporting detoxification.  So I always recommend a good organic acid test with my patients especially when we’re struggling with fat loss because we can see how the carious detoxification pathways are running.  And that’s super important so we can get specific in supporting this reduction.

Baris Harvey:   Uh-hmm.  Definitely.  Now I don’t wanna get all conspiracy theory over here, I mean, I don’t think it’s a conspiracy, I think it just, you know, this is where money goes and people don’t wanna waste money that have a lot of money, but the flora in our water probably isn’t helping those you–or just most tap water, I mean, I’m pretty sure it’s cleaner than, you know, dirty water, but should we make sure that we’re filtering our water or getting a fresh source of water, and because it’s water, if we’re–our bodies are 70% water, wouldn’t it be wise to make sure that our cells are getting fresh water or maybe even what–like a pinch of like some sea salts in it?

Dr. Justin Marchegiani:  Yeah, I mean, there’s a great book out there called Your Body’s Many Cries For Water by Dr. Batmanghelidj.  They call him Dr. Batman for short.  He lectured about drinking about half your body weight in water.  Half your body in ounces of water.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  So if you weight–I’m, I weigh 200 pounds, I would drink roughly about 100 ounces of water a day.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  And this is helpful because it’s gonna dilute the toxin–it’s gonna dilute these toxins.  So if you have, let’s say, you have some cranberry juice in a jar, right?  It’s bright red.  We just start adding a little bit of water to it, you notice the color of that cranberry juice lessens, right?  The potency–

Baris Harvey:   Yup.

Dr. Justin Marchegiani:  The taste of it lessens.  It’s the same thing with toxins, folks.  When we put water in the system, it’s gonna basically decrease the toxicity.  But also our blood is primarily water-based.

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  So do you want good clean blood that’s allowing to flush these toxins out?  We need good clean water there to provide some of the building blocks for blood and just diluting a lot of these toxins down, but again if we’re not–if we don’t have the amino acids in place to help run these pathways then we’re still not gonna be able to flush them out.  So one of the great things is running an organic acid test and we can look at 2-methylhippurate or take glucarate, alpha-hydroxybutyrate, pyroglutamate, sulfate.  These are just markers for sulfur amino acids–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  And basically, just to kinda recap, we have phase 1 detoxification and my analogy that I give patients is, it’s like taking an apple core or maybe some orange rinds and throwing it down the garbage disposal.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  We’re taking that solid plant matter and we’re grinding it up.  That’s phase 1.  We’re taking something that’s solid or fat-soluble and we’re making it water-soluble.  That’s phase 1.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Phase 2 is we gotta turn on that water and flush it out.  Anyone knows if they just put their plant matter, they’re apple cores and their orange rinds in there and just let them sit after they grind it up and they walk away for a few hours, what happens when you turn the water on a few hours later?

Baris Harvey:   Oh, man, you got flies flying outta there.

Dr. Justin Marchegiani:  You got flies, but not only that, it tends to congeal and becomes more solid and it actually clogs–

Baris Harvey:   Oh, yeah.

Dr. Justin Marchegiani:  The drain, right?

Baris Harvey:   It gets all sludgy, I guess all sticky.

Dr. Justin Marchegiani:  Yeah, it clogs up.

Baris Harvey:   It gets stuck.  Uh-huh.

Dr. Justin Marchegiani:  So when you grind it up, you wanna be running that water so we can flush out right away, right while it gets liquefied.  You don’t wanna give it a chance to congeal.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  So we’re flushing it out.  That’s phase 2.  And phase 2 involves all of these different amino acids, from methionine to all your sulfur compounds, like N-acetylcysteine.  We can use some taurine in here, some cyanine–

Baris Harvey:   And let me ask you real quick, too.  Because I know some people–I’ve had some people on the internet almost kinda say, “Oh, you know, there’s a–it’s a big, you know, myth, you know, out there they are saying, ‘Oh, toxins! They’re always talking about toxins.’ And how are toxins associated with fat loss?  It’s about calories.  It’s about calories, it’s not toxins.”  And then–but my questions is–this is and because people are saying, “Oh well, prove it.”  So these are markers that actually test that your body is eliminating those toxins correctly.  This is proof right there.  There are scientifical proof that they want to hear.

Dr. Justin Marchegiani:  Well, I mean, you have to understand first, right?  We have–people are talking about this, what toxins are we talking about?  Because the majority of toxins that are out there–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Are xenoestrogens, right?

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Fluoride, right?  Fluoride, the compound in our water is xenoestrogenic, right?  Our pesticides are xenoestrogens.  Xeno means foreign.  Estrogen means the hormone estrogen.  Pesticides is xenoestrogenic.  The hormones in our meats are xenoestrogenic.  The GMOs are gonna have some xenoestrogen compounds to it.  Also, let’s see here, we talked–oh the plastics that we’re storing our food in–

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  Are gonna be xenoestrogenic.  So estrogens have a fat storage-like effect and that’s part of the reason why women are so estrogenic.  This balance of progesterone is dropping because our environment is estrogenic.  Just go Google the documentary, The Disappearing Male, and they talk about why the male population has been dropping and a lot of it has to do with the xenoestrogens.  Go look at the 2000 study in, I think, the Animal Journal of the Journal of Reproductive Endocrinology.  They did a study looking at alligators in the Everglades and they wanted to see why the reproductive population was dropping.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Now what they found was the women alligators didn’t want to mate with the male alligators and they pulled some of the male alligators up and they measured their reproductive anatomy, i.e, their penis, and they found significant abnor–in the journal, they talked about it, abnormal reproductive anatomy growth.  What they meant to say was their–the alligators, the male alligators’ penises significantly shrunk in size.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  And the female alligators, they didn’t want to mate with them.  But what they really found was the deeper underlying cause was the reason why there was major shrinkage in the reproductive anatomy department, of course, because their estrogen levels were off the chart.  They ran blood samples of the male alligators and they found their estrogen levels were the same.  They were comparable to their female counterparts.

Baris Harvey:   Wow!  Yeah, that’s big.

Dr. Justin Marchegiani:  So, that’s huge.  At anytime, a real simple marker for estrogen.  Go look at any person that has gynecomastia or man boobs if you will, any abnormal fatty tissue in the chest, that’s estrogen right there.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  And getting an estrogen detox done, really opting a lot of these higher dose sulfur amino acids, and cutting out all of the potential sources for your diet where these things could be in, right?  Don’t drink out of plastic water bottles.  Don’t put your food in plastics.  Plastics are okay at cooler temperatures but once you start getting warmer, it’s gonna leech out.  Get Pyrex, right?  Get your good Klean Kanteen.  Avoid all pesticides and chemicals.  These things are paramount.  And get a good high-quality water filter.  I have a whole house water filter and I also have an under the counter water filter from my sink that filters it twice and it re-infuses minerals back in.  So I filter–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  My water out twice.  One systemically and one right at the source.  So these are really important things that we can do to help promote weight loss is just get the estrogens out of our diet.

Baris Harvey:   Uh-huh.  And for someone who like–a male who may be already has some like gynecomastia issues, maybe has–doesn’t have enough aromatase or has an inhibition, what are some of the things that you might advise that person to do?  Besides what we just mentioned like the removal of that, alright.  What can they add in to help?

Dr. Justin Marchegiani:  So a couple things that we can add in is we can add in a lot of–we can add concentrated amounts of the cruciferous family.  The cruciferous family is high in compounds called diindolylmethane or indole-3-carbinol.  These are based–these are the sulfur-based amino acids that will help with detoxification.  Maybe not amino acids, they’re more compounds, but they’re more detoxifying estrogenic compounds.  These are really, really helpful.  I would just work on getting your protein levels up using a high-quality protein support product that has sulfur amino acids in it that helps run your phase 2 pathways, even add in tonifying herbs that will help support your liver as well, like milk thistle and artichoke extract, turmeric, and dandelion and fringe tree, really making sure your digestion is working because again, a lot of these toxins come out of the liver into the gallbladder, and the gallbladder gets released when we eat fat.  So eating good clean fats is also like a stimulus.  You can imagine as a good stimulus–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  For changing the oil and imagine that oil getting all mucked up with estrogens if we don’t have good clean fats in our diet–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  And fats tend to concentrate toxins.  We want to make sure we’re eating fats if we’re doing it ideally from like grass-fed meat or good organic sources because they’ll be higher in toxins.  So good clean fats–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Will stimulate the gallbladder to release bile which will then have a lot of our nasty stuff in it and a lot of our nasty estrogens, and if we have good digestion we can poop out a lot of those estrogens and if we support it with some of those products I mentioned, we’ll be able to excrete a lot of those estrogens as well and they won’t have as much of an effect on stimulating our fat growth.

Baris Harvey:   Yeah, definitely.  I couldn’t agree with you more and one other things that I was thinking about was you know, because you mentioned like the gallbladder, I know like even working with a professional, it’s–it could be beneficial.  I wanna just advice on possibly doing this on their own, unless they have really a lot of experience with the natural health or like even a gallbladder flush and they kinda jump start–trying to jump start that car from being like, you know, really broken to getting back into things, but you mentioned eating good fats and I know, you know, even during this flush, you know, you eat like you drink a certain amount of olive oil or even if you have too much MCT you almost have like this purge of like, you gotta get rid of all this bad stuff and it kinda pushes things out a little quicker which is somewhat uncomfortable for people to go through.  People like to get eased into it, but I know one that specifically, that is very beneficial at helping people burn fat, it’s the fat people often say, it’s the fat that burns fat, and CLA and a lot of people supplement with this and they spend a lot of money on supplements, but I know that there are certain food items that if you get it from the right source, you can get a lot of CLA into your diet naturally.  So could you mention how we can im–get some CLA which is the–it’s a fat that helps us burn fat through our diet?

Dr. Justin Marchegiani:  Yeah, absolutely.  So CLA, conjugated linolenic acids is gonna be found at high amounts of grass-fed meat.  So getting good quality–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Grass-fed meat in your diet is gonna be important.  You can even have it in grass-fed butter, and this is kinda whole idea of putting good quality MCT oil and butter in your coffee.  And again things like MCT and coconut oil, they don’t typically stimulate as much of a gallbladder release because they don’t require enterohepatic uptake meaning they don’t require bile salts–

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  To break them down as much, so again the biggest problem with a lot of these gallbladder flushes is if you have a gallstone in there and you do this whole grapefruit or apple juice with the whole olive oil and kinda gig, you’re gonna really stimulate your gallbladder to seriously contract.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  And if there’s a gallstone in there, you can create significant inflammation.  It’s like imagine you have a porcupine, a little baby porcupine in your hand.  If you start squeezing that porcupine tight, well, those quills are gonna dig into your fingers and puncture and potentially draw blood.  Well, it’s the same thing with your gallbladder because your gallbladder will contract in order to spit out bile salts into your duodenum, into the first part of your small intestine to break down fat.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  And if there’s some little porcupine hiding in that gallbladder, it’s gonna squeeze down on it and it’s gonna create inflammation.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  And you’ll get something called cholecystitis where there’s an inflamed gallbladder and nine times out of ten conventional medicines are gonna wanna take it out, and that’s not the right move.

Baris Harvey:   That’s not the right move.

Dr. Justin Marchegiani:  You’re forever altering digestion, yeah.

Baris Harvey:    Yeah, and that’s why I said, unless you’ve done it before or you’re already in the health, like space and you–you know, you live in Santa Cruz or Berkeley and you invented the method, you know, make sure that you’re working with a functional medicine doctor who is the one advising you to do that or things that, you know, that would be a good step for you just because I know some people they see like a blog might write it down, and they’ll go “Okay, they put the recipe out,” and it’s like it’s not just supposed to be out there for like that.  It’s supposed–it’s more supposed to be used therapeutically.  And there’s appropriate time and place to do it and you should be guided by someone who knows what, how to do it, and what they’re talking about.

Dr. Justin Marchegiani:  Exactly, so regarding with that, get the diet kinda dialed in first, right?  Make sure you’re digesting foods–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  Properly, making sure you’re have a good bowel movement every day, at least 12 inches of stool every day.  Make sure you’re breaking down your food.  That’s the first thought, because if we’re not breaking our food down and excreting it in the toilet, well, we’re gonna be re-absorbing a lot of those toxins and that could include the estrogen.  So increase the water, make sure we’re getting the sulfur amino acids on board and that can come from high quality animal meats, whey protein, collagen.  These are all really good sources of sulfur amino acids.  I use specific supplements that are high in sulfur amino acids as well, so we want to supplement on top of them.  So these are really important and that’s gonna significantly reduce body fat, and that’s gonna help your body excrete a lot of these toxins off the bat for sure.

Baris Harvey:   Yeah, definitely, definitely.  So you talked a little about water, about some basic food items.  We wanna make sure that we’re eating anti-inflammatory diet.  We mentioned that a lot here and being more anabolic.  But let’s dive a little bit into the–some the supplements that you think would be beneficial for someone to–what would be maybe some of the basic supplements that you would do if you were using or trying to look to lose some fat?

Dr. Justin Marchegiani:  Well, let me just go back just one step here.  There’s an important–

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  hormone we forgot to talk about.  And that is insulin.

Baris Harvey:   Leptin?  Or insulin, yeah.

Dr. Justin Marchegiani:  Insulin.  And leptin is important.  I just think of insulin as the first domino that’s gonna then respond by producing leptin.  So if we have insulin resistance, we’re gonna have leptin resistance.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  So a lot of people like Jack Kruse and them, they really focus on leptin.  I don’t focus on it because I’m the 80/20 guy, right?  What’s the 20% that produces the 80% of the result?  So I see leptin as being a by-product of insulin, so if so we kinda dial insulin sensitivity, we’re gonna essentially dial in leptin sensitivity 80 to 90% of the time.  So insulin is an anabolic hormone.  It’s gonna signal your muscles and your fat cells to pull up nutrients.  Now this is important, we need that.  That’s why type 1 diabetics waste away.  Just Google image type 1 diabetics for insulin therapy, I think in the 60s or 50s, maybe the 20s was created.  Type 1 diabetics live to like the age of 30 and they literally wasted away like you’d see someone in a concentration camp.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  Just wasted away.  So insulin is important because it actually brings amino acids into the cell.  It also brings sugar into the cell.  The problem is we are consuming so much sugar, we’re driving up our insulin levels and that’s throwing a lot of the sugar into the liver and after 70 grams of sugar that liver can’t hold anymore so where does the rest of that sugar go?  Well, it gets converted to palmitic acid which is fat.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  So then the body will start storing that palmitic acid away, it will also–once the muscles are filled up, right?  The muscle can only hold about 300 grams of sugar–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  While the rest of that now goes in the cells and get stored away as fat, and the body has no problem converting that into fat.  So the goal is we want to keep our body insulin-sensitive and we wanna only use just as much sugar or carbohydrate as we need primarily–

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  From natural sources, non-starchy resources or for healthier–healthy starchier low glycemic fruit sources are gonna be great because then we can control our insulin resistance but a lot of people are insulin-resistant and they’re driving so much of their sugar into the fat, converting it into fat.

Baris Harvey:   So wait, we shouldn’t eat Cheerios for breakfast?

Dr. Justin Marchegiani:  Well again, if you’re insulin-resistant like the majority of the population is, should primarily be getting your carbohydrate from non-starchy vegetable sources.

Baris Harvey:  Uh-huh.

Dr. Justin Marchegiani:  Again the more insulin sensitive you are, you can up the carbohydrate, right?  You can up the carbs.  There’s this fine balance because, especially if you’re exercising–exercise and especially stress will increase cortisol but insulin actually blunts the effect of cortisol.  So we have this nice balance where insulin can drive cortisol down.  So if we’re exercising hard, we may want to use insulin-stimulating foods to drive down cortisol and to shift our body into becoming more anabolic.

Baris Harvey:  Uh-huh.

Dr. Justin Marchegiani:  Again, a lot of the best bodybuilders, they’re not just using steroids but they are actually injecting in insulin.

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  They’re using insulin because insulin is incredibly anabolic as it puts things into your cell.  It drives amino acids into your cell and it will drive sugar and convert it into fat into your cell.  The problem is, is that we don’t have any more reserves for sugar, so all that sugar is just getting converted into fat.  And that’s the big problem and with extra insulin, especially for men, you’re gonna drive a lot of your testosterone, you’re gonna end up converting it into estrogen via the aromatase enzyme.  So once you become more insulin-resistant, you upregulate this enzyme called aromatase and that takes a lot of your testosterone and shuttles it downstream into estrogen.  So now you’re insulin-resistant and you have estrogen, so now you’re gonna start having man boobs and you’re gonna start putting on more and more fat because of how estrogen affects fat storage.  It causes you to store more, that’s why women have more adipose tissue in the breast area, in the hips, and thigh area.  It’s not just because of, you know, someone being overweight.  It’s because they have hormonal changes that drive that and they need that for healthy pregnancy, too.  Without that extra adipose tissue, there’s actually a couple of studies where the less the adipose tissue in those areas on females, they saw a less–a smaller IQ–I shouldn’t say smaller–a lower IQ in the children that were born to women that had less body fat in certain areas.

Baris Harvey:   Wow! Yeah, that’s super important to maintain that balance.  So you mentioned that the fact about this it’s also–insulin is like a storage hormone–

Dr. Justin Marchegiani:  Yes.

Baris Harvey:   And of course, if you’re 200 and, you know, 57 or you know, 70-pound bodybuilder or athlete, you might have a little bit more storage space in those big muscles for more carbohydrates than a normal individual.  And if you have a higher sensitivity after you train, you know, eating starchier foods might not necessarily hurt you, but it’s funny because we know that after we train, we emptied our storage sites and that’s the perfect time because it’s driving it to the muscle.  But we wake up in the morning and it’s funny we take that same analogy, we’re gonna say, “Oh well, they’re empty or they’re empty of glucose so we’re gonna have to eat sugar in the morning,” but it seems like that’s not necessarily the case that–well, it’s okay that you’re emptying your body can make new sugars and it can focus on burning fat while you do that and have, you know, more of a fat-burning breakfast and later on in the day when you train, you can probably have more carbs but–so what’s it–what’s your take on that viewpoint?

Dr. Justin Marchegiani:  Can you just reiterate that–those exact news, crystallize your last statement into one kinda all-sentence there for me, Baris?

Baris Harvey:   Oh yeah, no problem.  I’ve had some people view the point of eating more their carbs after they work out.

Dr. Justin Marchegiani:  Oh yes.

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  Got it.  So, yeah, absolutely.  So in the morning we’re gonna have naturally have a higher amount of cortisol.  So we’re gonna have the ability to mobilize amino acids from proteins, right?

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:   This is called gluconeogenesis, really important if you have a big word in medicine if you just break it up, you can kinda find out what it means.  Gluco meaning sugar, neo meaning new, genesis meaning forming.  So it’s new–forming new sugar, and it’s forming out of protein.  And we have 15 amino acids in our body that are gluconeogenic.  We can convert them to protein.  That’s good to know.  So off the bat, I recommend anyone trying to have significant weight loss to go lower, very lower carbohydrate, higher fat, and higher protein in the morning.  That’s important because then we’re gonna really force our body to tap in to fat for fuel throughout the day which is important.  But on the flip side, cortisol is lower at night, so I recommend having a little bit more of your carbs at night because you’re not gonna have the cortisol pushing up your blood sugar.  So without that blood sugar being pushed up, blood sugar can go low at night and potentially people may have a hard time or may find themselves waking up at night and this is because of the fact that their blood sugar is dropping.  So having a little bit carbs with some protein and fat at night, maybe some sweet potato, maybe some squash, maybe just a handful of berries and such, wherever, you know, is gonna be the best carbohydrate source for you, feel it out and figure out what works best.  That tends to help keep that blood sugar in a good normal range.  So that’s a good recommendation especially if you’re having sleep issues.  Now a couple of things here.  A lot of people with adrenal fatigue, if you’re going too low-carb, I know Jimmy Morris talked about this on his Twitter and blogs that he’s having a hard time losing weight because his weight is starting to go back up, I postulate with Jimmy there’s some cortisol stress-induced issues with him going potentially just too low carb for too long, potentially some adrenal and thyroid problems going on, and potentially increasing the carbs just a little bit may be beneficial for Jimmy or again, lots of people that are in his position and/or looking at the thyroid and the adrenals and supporting both of those.  Because too low carb can potentially be a stress response if we’re not producing the cortisol to create sugar out of protein.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  So a little bit of carbs can be helpful and supporting the thyroid and supporting the adrenals if you’re finding that you’re going low carb for a while and you’re still not getting the results, you’re starting to plateau, start upping the carbs 5 or 10 grams a day, see if you find a spot where you feel good.  And then if you’re working out, try to have something that’s gonna be a little bit insulin-stimulating after a meal so we can blunt the effects of cortisol.  Insulin is wonderful at buffering cortisol so adding in maybe a little bit of starch, maybe some berries, maybe a quarter or a half a banana with some amino acid because you wanna utilize that insulin and drive those proteins right into the muscle.  So doing both will be excellent.  So figuring out, kinda if your low-carb diet is plateauing, this is where it can be good to start dialing up the carbs just a little bit and see what works for you.

Baris Harvey:  Yeah, definitely.  That was really, really well put.  I guess before we start to get closer towards the end, talk about some other supplements that you might think would be beneficial for someone.

Dr. Justin Marchegiani:  Yeah, I know.  We kind of ignored some of the supplements today because we’ve been talking about the physiology because that’s–

Baris Harvey:  Yeah.

Dr. Justin Marchegiani:   Super important.  If we ignore that, we’re just–we’re screwed.  But supplementation off the bat, I’m a huge fan of MCT oil.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  MCT is great.  I mean, I use conventional MCT that has primarily C8 and C10 fatty acids, this is capric and caprylic fatty acid.  This is really good stuff.  Dave Asprey has some good brain octane that I use as well.  And I do notice with Dave Asprey’s brain octane, it doesn’t really stimulate diarrhea like your conventional MCT, so there’s something to that.  And, you know, Dave claims it’s the purity factor.  It could be that he primarily has, I think, C8 fatty acid, not as much of the C10 like the other MCTs have.  So that’s really good product that I recommend adding into your supplement regimen.  On top of that, adaptogenic herbs because if–

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  So many people have abnormal cortisol levels, taking a high quality adaptogenic herb can be very helpful at modulating cortisol.  So if we have excessive cortisol, this could definitely cause extra fat around the tummy.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  Right?  But if we have too low cortisol, we may not be able to create enough energy and if we’re super tired–

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  Well, we’re not gonna be able to recover from exercise because we’re gonna feel like crap because our adrenals–remember exercise is cortisol-stimulating.

Baris Harvey:  Yup.

Dr. Justin Marchegiani:  We can do our best to cut down the duration and potentially even the intensity so we make less cortisol but there’s no but–no doubts about it, cortisol is gonna be stimulated through exercise.  So we really want to make sure that we can manage that cortisol secretion and that’s why having the right kind of post-workout meal is super helpful at blunting the effects of cortisol and also choosing the right kind of exercise.  So again, if you’re gonna have problems with fatigue and energy starting at a very shorter type of duration, maybe a Tabata or maybe just an interval fast walk to a walk type of thing can be helpful just to get moving.

Baris Harvey:   Uh-hmm.  Definitely.

Dr. Justin Marchegiani:  Now another thing, this is pretty good, is exercising in the morning first thing on an empty stomach.

Baris Harvey:  Yup.

Dr. Justin Marchegiani:  Now, not too intense.  I don’t recommend–keeping the work under a half hour is a pretty good rule of thumb if we’re–if we are working out on an empty stomach.  That’s really, really important.  So I recommend, get up, do like a Tabata, do some type of interval.  I did sprints this morning, like kind of a walk-sprint, walk-sprint kinda gig.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  That’s important.  Again, that’s gonna stimulate these GLUT4 receptors and GLUT4 is pretty cool.  These little transporter modules that help pull blood sugar out of our bloodstream so–and bring it into the muscles.  So this is great because if we have less blood sugar in our bloodstream, well, guess what happens?  We need less insulin to bring it into the cell.  Less insulin means less insulin resistance, so our body becomes more insulin-sensitive.  And that’s great because if we’re insulin-sensitive, we’d less likely to be shuttling that fat–excuse me, we’re much less likely to be shuttling that sugar into our fat cells.  And as a guy, we’re also gonna be less likely of taking that testosterone and shuttling it downstream into our fat cells and making estrogen because of the aromatase enzyme.

Baris Harvey:  Yes, definitely.  Yeah, I like all of those and especially you mentioned training in the morning before you eat so you’re on an empty stomach, so that way you’re utilizing and you’re mobilizing that fat.  I think that’s great.  I enjoy doing some, sometimes even like relaxing stuff like yoga which is still–some positions are still difficult to get in and you got–you know, you’re muscle is shaking to get in the right and hold them for a certain time, but it’s also could be really refreshing and even that positive endorphin rush can be so beneficial to you as you start your day and maybe, you know, you’re less stressed out in your day and now you can go ahead and you have a better outlook on your entire day when you started day off right.

Dr. Justin Marchegiani:  Yeah, exactly, and then one thing on top of the hormone changes, it’s just kind of a cruel joke that mother nature plays on us as humans is as men increase aromatization and make more estrogen, women actually increases enzyme called 1720-lyase–

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  And they produce more testosterone.

Baris Harvey:  Yeah.

Dr. Justin Marchegiani:  And then you start having this whole PCOS sequelae–and PCOS is polycystic ovarian syndrome and most women that have polycystic ovarian syndrome are insulin-resistant.  You’ll see 2 kinds of women.  You’ll see the women that are low blood sugar.  They are reactive hypoglycemic, they have very low blood sugar, and they’re also a lot of times skinny but they’re also sarcopenic meaning they have very low muscle mass.  They are skinny fat.  Right?

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  And then you have the women that are insulin-resistant and then they’ll be on the heavier side.  They may have some acne or skin issues and they may even have just a little bit of peach fuzz especially along the jawline, or they’ll start having follicles or darker color hair in their facial hair.

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  And that’s one of the big things we see in them that high amount of insulin does a whole bunch of things, right?  What it starts to do is it increases prolactin levels.  When prolactin starts increasing, that basically screws up a woman’s cycle.

Baris Harvey:  Yeah.

Dr. Justin Marchegiani:  That thing will drive off women cycles they’ll start having lots of PMS and then hormonally, they’ll feel like crap and then they’ll have sweet cravings and they eat more crap and then they’re moody, and it’s really a vicious cycle because women’s hormones are very intricate.  I also tell my patients that a man’s hormonal cycle is like a fog horn.  It’s just there.  It’s just *beep*.

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  Women cycle, it’s like a symphony, right?

Baris Harvey:   Yeah.

Dr. Justin Marchegiani:  We got the orchestra coming in.  We have FSH and then LH and then a rise in estrogen and a drop in estrogen, and a rise in progesterone and then a subtle drop in progesterone and estrogen and then a drop, and then menstruation.  And it’s this wonderful, beautiful cycle, but again when you have more moving parts, things get messed up.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  So the first cog in the wheel that I wanna just back up with is insulin.  Insulin’s gonna really messed up this cycle and cause lots of females to then put on extra weight, and that’s why one of the first line in therapy for this in conventional medicine is metformin or Glucophage.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  Which is an insulin-sensitizing drug.  It causes your liver to stop producing sugar and it also causes less absorption of sugar in the intestinal tract, which actually in long-term can cause B12 problems which is definitely an issue you want to avoid.  If you’re on metformin, make sure so you take a high-quality B12.

Baris Harvey:   So, real quick, you said, it stops your liver from producing insulin you mean?

Dr. Justin Marchegiani:  It stops your liver from producing glucose.

Baris Harvey:   Oh, okay.  You didn’t mean that.  Okay, just making sure.  So it’s not able to break it down and form glucose.

Dr. Justin Marchegiani:  Yeah, basically your liver produces–

Baris Harvey:  It can’t do the neogenesis.

Dr. Justin Marchegiani:  Yeah, it can’t produce gluconeogenesis, less of it.

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  So it’s providing–it’s making the liver make less sugar–

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  And it’s also creating the malabsorption of glucose as well.  But part of that malabsorption also comes with some malabsorption of B12, too.

Baris Harvey:   Yeah, definitely.

Dr. Justin Marchegiani:  And we need B12 to make healthy red blood cells, so then we–then we’re setup in this sequelae of potential fatigue down the road if we’re on this drug long-term.

Baris Harvey:   Uh-hmm. Definitely.  Sounds good.  Well, let’s–

Dr. Justin Marchegiani:  So, let’s kinda–

Baris Harvey:   Yeah, let’s kinda get a summary–

Dr. Justin Marchegiani:  Yeah.

Baris Harvey:   And an action plan real quick.

Dr. Justin Marchegiani:  Yeah, so a couple things off the bat.  Add some MCT, right?

Baris Harvey:  Uh-hmm.

Dr. Justin Marchegiani:  Add some MCT in your coffee.  That’s a really important thing.  Exercising 10 or 20 minutes on an empty stomach in the morning is gonna be really important, right?

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  Add in some high quality free-form amino acids and/or sulfur-based amino acids.  That’s gonna be really important.

Baris Harvey:   Uh-huh.

Dr. Justin Marchegiani:  You can add in things like berberine.  Berberine is a specific anti-microbial herb, okay?

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  The nice thing about berberine, it knocks out a lot of bugs in the tummy.  Like berberines are like Oregon grape or goldenseal or barberry or Chinese coptis, right?  These are all herbs that are gonna be berberines.  But they also show to be very helpful at insulin resistance.  So you kinda get 2 birds with one stone.  The berberines are gonna be really helpful at helping insulin resistance but they’re also gonna knock out a lot of the bad bacteria in the tummy, so use it.  Just make sure you follow up with probiotics, high-quality probiotics after you complete it.

Baris Harvey:  Yeah, definitely.

Dr. Justin Marchegiani:  And two, also add in some high quality caffeine either from a good quality coffee source like we talked about or EGCGs, right?  These are epigallocatechins.  These are the antioxidant compounds in green tea.  These are helpful at increasing free fatty acids.  This is another really, really good one.  Okay?  Also you can do some natural stimulants, I already mentioned a couple.  There’s that old one, the ephedrine one, má huáng.  That’s–can very be powerful.  You gotta be careful because it’s very stimulating.  So if you don’t have strong adrenals.  It’s something that you’d wanna–to pull out.  That wouldn’t be something that you–you’d want to have in there all the time.  Like I mentioned, cutting out all the toxins, right?  So one of the best things you can do is just really good medical grade detox with all of the–

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  Amino acids.  That’s gonna be super, super helpful at getting rid of a lot of the toxins as well.  So that’s a big one, too.  Now, there’s also insulin-sensitizing herbs, right?  Chromiums are gonna be really important, right?  Forskohlii or coleus forskohlii is very helpful with thyroid hormone production.  It’s also another insulin-sensitizer.  The adaptogenic herbs especially ginseng.  You can even use ashwagandha or rhodiola.  These are really good herbs that are gonna help with cortisol modulation; because if your cortisol is too high, that’s gonna bring cortisol down.  Also banaba, right?

Baris Harvey:   Uh-hmm.

Dr. Justin Marchegiani:  Garcinia extract, cinnamon, these are all gonna be really helpful at stimulating the metabolism but also sensitizing insulin.  And then one of my favorites is also L-carnitine.  L-carnitine is a specific amino acid compound that shuttles fat into our mitochondria.  So L-carnitine is gonna be helpful especially if you’re–

Baris Harvey:  Yup.

Dr. Justin Marchegiani:  Vegetarian or if you have malabsorption, you’re gonna need L-carnitine to basically shovel the fat into the furnace so it can be burnt up.

Baris Harvey:   Yes.  Definitely, definitely, I agree, I’ve used–I used L-carnitine before and I’ve seen my official results on myself and clients and again men, make sure we don’t forget these are wonderful supplements and then of course, sulfur-rich foods.  They’re so important.  I remember when I first started eating paleo, one of the best things that I did was I would always buy, you know, I was just starting out–you know, I wasn’t necessarily going to the Farmer’s Market yet, but I remember buying pre-chopped up broccoli and I was always eating broccoli and cauliflower and asparagus and, you know, these various sulfur-rich foods and it really helped me.  It sparked my modeling career.

Dr. Justin Marchegiani:  Yeah, there you go.

Baris Harvey:  It helps.

Dr. Justin Marchegiani:  There you go, man.  Baris, I think you’re the only male model that I know.

Baris Harvey:   Well, I’m glad, you know one then.

Dr. Justin Marchegiani:  Hey, you know, what?  Then next time I see you in person, I wanna see your Zoolander impression, if you don’t mind.

Baris Harvey:   Oh, I got you.  I always have a little bit of acting in me, so.

Dr. Justin Marchegiani:  I love it.  I love it, Baris.  Great.

Baris Harvey:   Well, thank you so much for all the awesome information that you provided here on the show.  Everybody listening, make sure you give us a rating on iTunes, it helps.  If any of this resonated with you or you know someone who would love to hear this, share this with them and it really helps spread our message and, you know, ask us a question and you want any more info about the topic.  Did you want to add anything else, Dr. Justin?

Dr. Justin Marchegiani:  I just think anyone that’s really trying to lose weight here, just remember if you’re having a hard time especially if you had longer term thyroid or adrenal issues, weight loss can take time especially if you’ve really fatigued these body systems.  So make sure you have the diet right, make sure you’re working with a good functional medicine doctor to support the detoxification process because sometimes detoxing too soon can cause a healing crisis and just make sure you’re doing a lot of the foundational diet and lifestyle things first before you add any supplements.  But that’s gonna be just a waste of money if you’re not doing all the other things first and then once you’re doing everything else, pick 1 to 3 of these things that I talked about.  Try the adaptogens, try some of the L-carnitine, try some of the MCT in your coffee, add in some of the extra nutrients like L-carnitine or some of the herbs like coleus forskohlii or some of the berberines and see how that works for you and just test it and then go back to the drawing board.  Just make sure you have the foundations dialed in first before you add some of these cool supplements in in the rotation.

Baris Harvey:  Definitely, Dr. Justin.  Thank you everybody for listening and you guys, I hope that–I kinda wanted to start a new phrase, I realize I didn’t have a really good ending.  Now I was thinking, you know what?  What can I wish to our listeners?  I want them to be well.  And I said, “You know what?  Forget that, I don’t want them to be well. I want them to be beyond well.”  So for our listeners out there, thank you for listening and be beyond well.

Dr. Justin Marchegiani:  Love it, Baris.  You’re the man!

Baris Harvey:   Uh-huh.  Have a good one!

Dr. Justin Marchegiani:  You, too, Baris!

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The entire contents of this website are based upon the opinions of Dr. Justin Marchegiani unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Justin and his community. Dr. Justin encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. Dr. Marchegiani’s products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any products.