Fasting Space

Welcome everyone to a little chat about stubborn weight

and also prediabetes because as we're heading into this zone,

we are trying to get into a deeper layer.

And specifically, I'm here with my great prop,

this giant bag of sugar
that I found in the back of the cupboard.

I'm almost embarrassed to say that I have it,
but there's some there's some sugar.

We are going to be diving deep into blasting sugar,

something that is so much at the root
and on two levels we're going to get to it.

something that is going to help us with insulin resistance.

if you've been in a place you say,
okay, isn't the game that we're playing, if we can call it that.

We're going to talk about okay sugar in the diet okay.

This is something as sugar comes in sugar in the diet.

Sugar in the blood sugar is energy.

And sugar is also a signal

that is interacting with hormones in our body.

And this is what is really difficult
to get the mind around in our society.

We think so much just calories.

This is like the calorie era and calorie is very important.

How much total energy is coming into the body?

It is an equation that needs to be balanced.

We're trying to create an environment in which more energy
can flow out of the body than is flowing into it.

I mean that that is true. Okay.

And so all the thinking that we've been doing atomic habits

about creating the environment
and how do we interact with our environment.

Okay.

The big picture goal creating an environment
both outside the body

and then inside the body,
in which we help the energy to flow out.

And like that energy, the idea of an energy flow is like,

that's the mountain is you, that's going big psychology.

How do we create a flow through the obstacles?

It's like climbing the mountain, overcoming it. Okay.

Blasting sugar a huge thing.

Now I want to talk kind of to two people, right?

People who have a lot of sugar in their diet
and are trying to get rid of it.

And then also people who don't,
because if we are stuck in a place,

okay, stubborn weight,
these are things that we should talk about blasting.

Okay.

The first layer. Okay.

Things that have sugar. we all know the things with sugar.

So things with pure sugar in them, like Skittles and candy bars
and all this sort of stuff.

Okay, we want to be making sure we're not missing ground balls.

We're getting this out
like lots of the second layer, like cookies and things.

Okay, sugar in it.

A lot of simple carbs, processed stuff.

If you are stuck in a place where you say,
oh, the blood sugar is higher than I want, right?

We're maybe heading toward a pre-diabetes diabetes zone.

Okay, putting sugar into the body
very literally is going to raise sugar in the blood.

Like, I just hope everybody sees this connection.

We want sugar in the blood lower.

Got to get the sugar out of the diet.

And so as much whole food,
natural, unprocessed eating as possible,

we want to take anything that is actual sugar in the body

and then turn it into something like protein and veggie, right?

And this is the type of thing that we want to be eating.

If we are trying to decrease sugar coming into the body

as the sugar is lowering is the less calories with that.

Yeah. And yes.

And maybe, you know, and probably but

more important than that is
look at the calories that we are coming here okay.

There's protein here.

There's some fat in here in the fish
and the olive oil that the vegetables are cooked in.

There's protein in the fish.

And then there are carbohydrates
which are locked in a giant fiber

matrix going to be released very slowly.

And so the impact, even for the same amount of calories

that we put in our body

from something like this,
look what would typically be on this plate.

Rice okay. Potato.

Those are not there okay.

So we're trying to remove this.

What I would tell people have a second piece of fish.

If you're really stuck in a stubborn place
have a second piece of fish.

More veggies before you add in the rice and other simple carbs,
especially minute rice releases.

You know, very, very fiber poor.

So the point of that though, does it change how many calories?

That's why I said maybe because maybe I say
have the extra vegetables, but when you have an asparagus

or put whatever veggie you want on here, carrots or broccoli
or brussel sprouts or whatever,

you know, beans, and that's released very slowly.

It's going to keep our insulin level, much less

insulin is the controller

that is determining
whether we have access to the fat cells okay.

And so this is what I really want to help us think about.

Stubborn weight loss.

Pre-Diabetes zone. Sugar too high.

This is like the same issue.

And this is the big risk for all of us
and why we are trying to stay on our our track.

So if you have been frustrated in this space,
you see, okay, I can't get rid of this weight.

Do you see changes in it? Are there fluctuations?

This is the thing.

Remember, on the very first level of weight
we see fluid shifting.

So two, three, 4 pounds can shift around
because of water weight.

How much sodium are we retaining.

And different things like this
which are also hormonally controlled.

And then beyond that as we start pushing into it,
if you have moved beyond those sort of zones, then you see,

okay, you're interacting already with the hormonal system
and with insulin, okay.

Now I want to say, what if you're already eating like this
so we can spend as much time as anyone wants?

How do we change our diet? Get everything out.

How do we start building meals around something like this,
which are variations

that I say even if you're eating three times a day
breakfast, lunch, dinner.

You know, a variation of this for breakfast
could be like an omelet,

could be like a couple eggs where you,
you know, saute up some mushrooms and peppers with it.

Then you're getting in his own protein veggie sort of thing.

But you know, everything that is breakfast in so many ways.

Well, everything okay?

Not the sausage,
not the eggs, not the real low carb focused stuff.

If you're going to have a breakfast and you're trying to get rid

of some stubborn weight, then you want to go really low carb.

In my experience, the English muffins, the toast, the bagels,

waffles, pancakes, all this sort of stuff are the things,

especially when you're using, you know,

unbleached white flour
and then loading it with sirup and things like this.

And my increasing nemesis,

artificial butter spreads that are often

made out of these,

you know, seed oil and hydrogenated oils and stuff like that.

All that has to get out. Unnatural fats.

Very, very bad in my opinion.

We have had some discussion on the channel
when I am making waffles for the family.

I have a keto waffle recipe which which you can just look up

keto waffles, and you know that

there is a way to kind of bridge the zone.

Remember, I always like to say perfection is not required,
and that mainly involves

replacing the white flour
with nut flour and increase in the amount of eggs in it.

And so when you do that you can have a really nice.

Waffle. Absolutely.

But very much less carbohydrates in it.

And then you try ideally maybe put some jam on it.

Right.

And not so much sirup.

But either way it's going to head into a space.

You're naming all my favorites.

Yeah, this is really something to think about.

And I'm not saying you can never have anything like that again,
but the

the difference between what I have on the thing.

I'm not saying salmon for breakfast,
but this as an idea, a protein veggie becomes a core meal.

And you know, the the pancakes
and the things become a treat or whatever.

But you realize that this is the space

that that I'm seeing for the food that like,

if you're in a stubborn place,
we say, okay, we just have to accept the reality of it.

The body is stuck.

We can say that in a hormonal place,
an insulin is the place where it's usually stuck,

and we're going to get to some deep strategies
on how to approach it.

So these are the things to reflect on.

Favorite foods I love.

I want people to have them.

I also want people to have the success that they want.

And I can basically I can tell you,

you know, I'm not I'm not selling you really anything.

I'm kind of selling you one thing at the end,
and I have full disclosure on it, but.

Fasting is free, okay.

And I'm giving you dietary perspectives
on what effects are insulin.

And insulin is the controller
that allows access to the fat cell.

And so if we're sitting in this space
we say pre-diabetes sugar is higher than we want.

It's not getting into the cell.

The first job of insulin is to help blood
sugar flow into the cell.

In the ideal scenario, look what is happening.

In the ideal scenario in the body,
food comes in, sugar comes in and it's there.

And you know we are moving.

Heart is always beating.

It needs energy, brain is always chugging along.

And that sugar would come in at such a perfect level
from the diet

that it would just be used up in our process,
and the blood sugar wouldn't even change that much.

You see, that would be ideal, right?

When that's not happening,
when there's more sugar than we need, insulin is there.

And then because sugar is dangerous
and it will jam that into SB.

Nice. Let's be gentle.

Help it gently get into the cell
where it can be safely managed.

This is what we want now. Insulin resistance.

This is how we're getting to the key of all these things.

When the insulin, the cell is overloaded

by too much insulin cell is full of sugar already,
you can think about it.

Starting to put up a force field
and cell says I don't need any.

You know, it's trying to be nice and share,
so give it to somebody else.

But then nobody needs it.

And this is why the blood sugar starts to rise.

And then when the blood sugar is higher

and now the insulin is resistant,

insulin is a blocker to the access to body fat.

And so when the insulin can't do its job because cells
are insulin resistant, then you can't get at the body fat.

It's basically very hard to do.

This is what can set us up for unstable blood sugar,
and it's what

the path looks like of how we develop type two diabetes.

And so if we want to unravel that,
we want to go backwards on that whole process.

We have to create an environment where the blood sugar is lower
so that the insulin is lower,

so that the insulin resistance drops,
so that the process can function naturally.

So that because the insulin resistance dropping
and the insulin level

dropping is the signal to the body
that says, let's open up the space for the body fat.

Okay.

Then instead of running off the sugar,
then we can be running off

of the energy storage like we want because it should be a flow.

So now somebody says, okay, doctor
Z, I'm already eating like this.

Someone says I'm like keto level

and like, let's take the most difficult example.

Someone has switched fully keto.

They're eating meals like this protein and carbohydrates.

I say even twice a day, let's say I'm even dialing in

on the fasting space to and still the system is stuck.

Okay, so we try to make a make this.

So let's move beyond calories I say.

Here is a little checklist of some of the things to start doing
if you're in a space.

Hey, we want to get this unstuck.

We want to head far away from these things.

So the first thing I put on here, check a fasting insulin level.

Like have you ever done it?

And these are things I'm not managing this for anybody.

Nobody going to you know I'm not giving it.

I'm just giving you an educational perspective.

You take the things to your doctor,
get a fasting insulin level check.

Because don't you wonder what it is like if insulin is really

the linchpin of the entire operation?

You see, we can get some data on it
and like what actually is the insulin level?

And this is an interesting thing to track.

You know, if if you have good insurance coverage,
you check it at some point.

You can also go to a private lab, different labs,
I've priced it out

range from 20 to 50 bucks
to get a fasting insulin level checked.

But all of a sudden you can get a huge amount of information,
including picking up

other types of diabetes that are not type two.

That could be developing.

And I've been working with some clients on this lately.

Whereas like people say, oh, you have type two diabetes,
but what

what if you come into a space
where the fasting insulin level is very low?

There are other types of like late onset
auto immune diabetes that you

you could mess
if you're really struggling in a space with blood sugar.

Other things.

So check a fasting insulin level.

What if you're in a space
you're working on all these things say, I'm changing my diet.

I'm trying to exercise.

I'm bringing some fasting processes into my life.

Now, if you have something to say, is

insulin resistance
really a root cause that is keeping you stuck?

Now we have some data on it and we can compare.

One of the most frustrating things.

Tell me if you think this is true,
you're going along on a weight loss process.

If you're not seeing things change, see?

But what are we doing? How do we move all of a sudden?

What if you saw differential changes in the insulin resistance
that are improving?

I like to describe the situation
that we're trying to do in a weight loss space.

Unlocking the puzzle.

Right. Unlocking the self.

The energy is in the body. Guaranteed, right?

If you have extra energy in the body, that stored

body fat body is saving it and it knows it's there.

So we are trying to unlock the environment

that we are building
that will because there's no control panel, right?

We can't log into the body and just hit control all delete.

And it's just it's gone. Right.

So we have to create the environment to do it.

All of a sudden, if you can get into the physiology of the body,

you can start to see what the body is thinking and doing.

And we can start to change how we make decisions,
how we work through the process.

Okay, fasting insulin level, we're in there and we can see it,

maybe see it changing, even if the scale isn't changing,

if we can see that number changing,
then we can see that we're making progress.

And that can be a very encouraging changes

even without the scale changes can let you know,
oh, we are getting closer.

Insulin level is here and now it's coming down.

And we can see that this is having an impact
that can be really positive.

And some data that I'm sure any doctor,
if if they were really to start to get into it with you,

if you come in, I would think, you know,
let me know your experience with it.

You start bringing in some fasting insulin levels
and showing a doctor like, hey, here's what I'm doing.

I think they would be very interested in it, you know?

I mean, I'm very interested in it.

So I think it's fun as much as you can,

you know, take a situation like this, a struggle,

something that is stubborn and build a process into it

that can bring interest and curiosity and try to make it fun.

I put in here, start using a CGM and make it a game.

All right. Are you familiar with a continuous glucose monitor?

I say a continuous glucose monitor CGM

okay, great for diabetes, great for managing sugar.

Great.

If you are trying to deal with insulin and medications,
all that.

Okay.

But there is so much value in this information

just in this space that we're saying in a weight loss space in

someone is either pre-diabetic
or trying to not become pre-diabetic.

Right.

If you can dial in and have this data

of what your sugar level is right away,

like in real time, right on your phone, it's very powerful.

So here is, you know, the readout. You have you seen this?

You can get in real time
a readout right on your phone from the monitor

on your arm,
and then you see what your blood sugar is doing in real time.

And now this is exact feedback of what's happening.

This is how I want people to think about it.

In the past, you would just eat a meal
and you would not know what is busy happening in your body.

You'd have to wait three months until you go check in A1. See?

And you see, oh, is this interacting here?

Or you could see some things, you know,
if you check the fasting insulin level, but nobody ever did.

But now all of a sudden, right in your own

phone,
you can see in real time, okay, I ate the stack of pancakes

and now what is my blood sugar
like you see on that person's phone?

And there's a time.

Okay, it went up and you'll see it go back down into build.

Build this tracing
and you can start to see the feedback in real time.

So one morning you got up and you had cereal with milk okay.

And a bagel and whatever. Okay.

And so you see there's a bunch of carbs here.

And you see what did this do to the sugar level.

Because now that sugar level, you know,

is a surrogate for what
the body is going to be doing with insulin,

and the insulin is going to be controlling
how much access you have to the body fat.

Now, you can see it now, the next morning you got up
and you had your couple eggs

with some veggies, okay.

And you saw, oh, my blood sugar barely budged.

Okay.

And you see they got the green zones on there
where say okay as your sugar stay in a green zone.

Green zone on the app is mainly for diabetes.

They're going to show you a range from about 80 up to 140.

And they're going to say, do you want to stay in that zone.

And what we want to do to turn that into our weight
loss zone is to say, how low can we keep that?

You know, we can keep it in the safe zone.

We're not going to let it drop below 80.

But if we're keeping it down there in that normal zone,

80 to 100 and all the time,
you know that your insulin level is going to be staying so low.

And the more we are keeping our insulin level in a low zone.

But we know that this is going to be helping us to lose weight.

And so this is a tool that can help us to physiologically
see this issue

basically getting into the hormonal structure of the body
and help us to unwind it.

I just I think it's an incredible technology.

I've described it as probably the most revolutionary technology,
because out of all of the things that are happening

in society,
the incredible medical developments, incredible chemotherapies

and biologic treatments, all these things,

a CGM is the type of thing
that you can bring right into your life

before you have some sort of catastrophic illness
that by using it as a tool

that you can help to keep yourself in optimal metabolic shape,
that is a I, I like to say it's a compass.

I take out my little rock
that I was talking about the as a compass,

metaphorically say this is what a CGM can be like.

Like which way do we go here?

You know, thinking of using the information this way, you're
in a space, but you can see in real time, like, you know what?

My blood sugar is higher here again before we ate.

Okay?

This can help you really dial into the thinking
of what you're going to be doing.

Say I am on a weight loss path.

I am trying to use energy in my body.

And look, the blood sugar is higher here
than it has been in the past.

Well, what is blood sugar in the body?

It's food that you already ate that the body has not processed
properly yet, right?

That it hasn't had an opportunity to use.

And because especially if you're, you know,
heading out toward two hours past the last time you ate,

if your blood sugar is still higher in the zone, you say,

that's just telling you that insulin resistance is there

because within two hours after a normal meal,

the physiology of the body
should be all that extra sugar should be back away.

And so if you're seeing the sugar is still,
you know, let's say is 110,

let's say it's been three hours since you eat
and your blood sugar is 110.

You say,
okay, we're not quite down into the perfect normal zone here.

Some amount of insulin resistance presumably is happening.

Keeping that and that energy is there.

So think of the thought process.

You know what? I can do my body a favor here.

Instead of eating this next meal, I can just use this energy
that is here.

It is floating right in the blood for me to use,
and then you can watch it come down.

And the process of doing that,
instead of putting the extra load on the body,

more energy to have to process all of a sudden,
you see, oh, look,

I'm drawing down that account, right?

The energy in the bloodstream.

And then as we're doing that.

Okay, then what is happening?

Body is like, okay, now we can release other energy. And.

This is the process.

Unlocking it,
getting out of a stubborn, stuck place with more data.

Some people say, look, I don't want data.

And I think we got we can have data overload.

I want to in our society. Absolutely.

You know, think of the the modern

landscape of dieting and counting calories.

If I, if someone comes into me for a,

you know, a new weight consult simple fasting clinic.

Fitchburg, Wisconsin. Telemedicine across Wisconsin.

Check it out. Book my.

My initial practice would always be to try to have people
do as little monitoring as possible.

I was like, look, if you can just take a step back,
take a deep breath.

How many times are you eating in a day?

Okay, six. Can we go five, four, three.

How are you feeling with that?

Snacks are cut out. Can we go 3 to 2? Right.

That's like the core process.

Bringing in some real fasting space.

People needing more power.

Can we go 2 to 1?

Oh, man.

Start throwing in some one meal days.

Okay, that's the type of math I like.

Six, 543, two, one and then maybe zero.

Like do a fasting day.

This is the type of process we would go no counting

calories known monitors,
no nothing, no excel sheets, no nothing.

But we are sitting here in a space.

Then what if you're doing all these things?

You say, I'm doing all the things to the best that I can.

Okay, we're getting into the stubborn space
where it's like we're going to keep going.

More clues.

Okay, so nobody feel any pressure to have to buy technology.

Nobody say, I have to do monitoring that I don't want.

But if you are stuck, see, I tell you, there is an answer to it.

There is. Okay.

And you say, I want to find it out.

Hey, it's possible.

And we have this is a thing, you know, to be grateful for.

We live in an age with actually incredible technology
that can help us figure things out,

which is something I'm very grateful for.

Doctor Z method is my little plug. I said.

I don't really sell very much,
but I'm kind of selling a doctor Z method,

and I put that in links to all the videos.

Natural way to unravel diabetes. Here I put four things.

It's not a secret.

What is the what is the doctor Z method?

It is all of my best thinking on these topics food,
fitness, fasting and mindset.

These are the things.

And then all the the other things that I say,
like the secret things that I'm trying to tell you about,

like using a glucose monitor for weight loss
and not just diabetes, checking a fasting insulin level,

and also ketone level, which is another piece of information
that can help us to unlock these things.

You can get ketone monitors,
and there's something you can get a ketone monitor that will,

you know, just check on a finger prick,
just like a standard glucose monitor.

You can get ketone strips that you can do
a urine check on ketones.

And then they've got continuous ketone monitors now.

So you don't even have to mess with any of that

when the sugar level is dropping
and the insulin level is coming down

and we start to release energy from body

fat that is released, one of the forms as ketones.

So ketones is like the duo fuel vehicle of the body.

And if you want to say.

Am I getting into a fat burning space?

Like are my cells actually releasing this energy?

You can check a ketone level
and know how robustly that is happening.

Now the surrogate marker, what I call, you know, the poor

man's ketone level is just are you losing weight or not?

Like, you don't really have to know

the ketone level in great detail most of the time.

Although sometimes, as I'm thinking about it,
you know, it can be so helpful.

But the situation to know on a ketone level,
like are you losing weight consistently?

Is this level cutting down?

Then you know, okay, there's going to be ketones happening.

Absolutely.

Want to do some talking through each of these things?

I still cut oats as a way to lower blood pressure preventative.

But I mix in low fat, high protein yogurt and ground flaxseeds.

Will the yogurt prevent a big glucose spike?

So thank you for sharing this comment.

Let's see.

This is getting right into some great things to think about.

And it's exactly the type of question
that the glucose monitor can answer,

because what I would say about this
combination of foods is in a big picture.

Of course, I say it's a very healthy thing to do.

I think steel cutouts are great.

I think the high protein yogurt and flax seeds,

all of this I would put in a very healthy category,
but it is the type of thing that might not work.

You know, for someone that could be keeping
someone stuck in a place because, you know,

it is a lot of carbs, especially with,

you know, the oats, not necessarily the yogurt.

And then the yogurt is also a thing, which I think is a
is a fine thing to eat.

But it's another tricky thing because, you know, to me

there can be some gray area, you know, dairy, good dairy

bad, you know, is like something out of all dairy.

As far as weight loss, I think yogurt is probably the best.

And as long as it works for someone,
I wouldn't say something about it.

But if someone is stuck.

So this is the thing we're at stubborn weight loss.

Why is someone stuck when we're in a stuck place?

Usually the the answer is hormonal.

There's some hormonal issue that we are trying to figure out.

Dairy, just to put it out there
as a hormonal product is a weight gainer.

You know, the whole point of dairy milk is about,
you know, make the baby

bigger, transmit as much calories

and growth hormones to say,
we got to fatten that little thing up because it's dangerous.

We need energy.

And and so you think what milk actually is.

And so just as a product category
for someone who's trying to lose weight,

dairy is not quite in the ballpark
of what people think is going on here.

People just look at the macros
and they say low carbs, high protein.

And they say, shouldn't that be good?

It's like, well, maybe, you know, maybe

now the steel cutouts

much better than like your microwave instant oats

okay, is a more fiber, slower release of the carbohydrates.

Still a lot of carbohydrates though.

And so, you know, going back to my initial pictures,

the sugar bag versus

the salmon with veggies, I put this meal potentially closer

to the sugar bag than the salmon with asparagus picture.

Okay. And.

Preventing the glucose spike okay.

Fasting going to prevent that 100%.

And then the next level would be
can you have like a low carb meal and replace of that?

This is the food part on this first level
that we're digging into.

If and then this is the natural experiment then

that you can run when you have a glucose monitor.

Even if you don't have diabetes, you can start answering

this question for yourself
because you say, okay, it's one thing.

Say, okay, there's these abstract concepts.

I see 100 different people on YouTube.

One guy is telling me, this, one guy is telling me that,
and now you can just answer the question

in your physiology, in your body,

with all of your unique situations, what actually happens?

You got it on your own phone.

You said, no, no misinformation can come here.

Like, did I eat a thing?

And did the sugar go up or did it not?

And when you can start seeing it, I just think it's so powerful

to to be able to see your own levels in real time.

And you can start running your own experiments.

Okay.

In the morning
I practice fasting and my blood sugar did what you know.

And then in the morning I got up
and I had my steel cut outs and yogurts and my blood sugar.

Did what?

And then on another day, I had two eggs with two sausage links,
and my blood sugar did what?

And this is the gain that you can start to play,
and then it'll monitor it all out for you.

And you keep a log of what happened,
and all of a sudden you can build out, okay,

this is physiologically my toolkit of what I want happening,
and we can see what is happening with it.

And so what I would say.

If you are stuck in a space and you want to know it's

about 50 bucks different

if without diabetes, if you have a diabetes,
if you can go to your doctor

and they can prescribe you a glucose monitor,
then your insurance to cover it, okay.

If you do not have diabetes, if you are just curious,
you can now buy them in the US without a prescription.

There are a number of different companies that do it.

Stella is the one that I am most familiar with.

There are about $50 a monitor.

Usually they make you order two, so 100 bucks gets you.

Two monitors would last a month.

And then I tell people, you know, you don't have to use them.

You know, every monitor, you know, forever and ever.

You could just take one monitor, use it for two weeks

like it last
you put it on and you say, hey, I'm going to take two.

Weeks and I'm going to run

as many natural experiments as I can and get this data,
and then it'll be done.

And maybe you save the under the monitor
for a couple months from now.

And now you've got that two weeks of data,
you see how it is going and then you have.

That data and you work on it.

You say, what did I learn from this?

How did I see how my body responds?

And we kind of go through a few weeks
see and see how is the scale doing?

How are you feeling?

How's the energy?

And say, okay, now I want to dial in.

Now I use the monitor again, really going.

Maybe you're planning for that specific two weeks.

I'm going to plan some specific meals, I'm going to plan some
specific activities and we're going to start playing the game.

That's why I like it.

Say to me, I want to make it fun.

Say, I'm going to start playing this game,
I'm going to sort this out.

And now I've got a tool that can help me to do it. Yes.

Yeah. Taking the tools. The tools are very powerful.

And and we don't have in my experience,
we don't have a mindset to take these tools

out of the diabetes zone
and bring them into the prediabetes zone

and just the weight zone,
which is like the pre prediabetes zone,

because if we can unlock the puzzle at that point,
this is what I say.

Unraveling diabetes the way to go way upstream
is like to keep it ever from forming in the first place.

That'd be completely unravel it. And I love that.

And so I do.

I'm not a good salesperson, I'd tell you,
but I do just want to tell anybody watching

you want to come hang out with me on the doctor
Z method link in the description?

I got very low monthly fee.

You come in, I live stream in like a zoom call,

Google call where we can actually talk face to face

and I can answer your personal questions,
you know, and a different thing

than just like a educational live stream out to the world.

So a lot of the value.

So this is what's in this method.

Things like I'm telling you about food fitness.

Let's talk about next.

Obviously I am like dialed in on fasting.

Fasting space I call blood sugar burning space.

It's just like completely open space.

That energy that is right in the body, we can burn it up.

And then mindset, you know here watching.

I'm like super keen on developing a strong, kind,
thoughtful, gentle mindset with it.

Because what we want more than anything is
we want things to be sustainable.

Absolutely, somewhat.

You're in a stuck place, very, very easy

to get angry and frustrated and give up in a space like that.

The mindset shift I'm trying to show you today
turn the frustration and the things into a curiosity.

Turn it into a fun experience so that we can just work
the process and have enough time really, to figure it out.

I tell you, I'd love figuring things out for people
is the big thing

of what internal medicine, you know, physician does.

We figure stuff out for people.

Okay, food move down. Then on.

I want to bring fitness into this space.

We talk about fasting certainly.

So fitness is something that I you know
I'm trying to make these all fs

okay food fitness fasting and what free thought I don't know

you know the mindset but fitness just movement okay.

So when we think in our society

you know fitness we think gym right.

And we think going for a workout and this is fine and I love it.

But in this specific thing that I'm trying to show you is

the monitor can help us see fitness as so much more than that.

Because like if we go to the gym on some frequency,
say us three times a week or even five, okay,

then we have like these moments which are really powerful

blood sugar burning spaces and that's great.

And that is great space for resetting insulin
and all of this, you know.

But then we have the other, you know, 99% of the time.

And so the thing with fitness
that I want to bring into this space

and someone is stuck is to stop thinking of exercise

as a process that I do very intensely only a few times

during the week,
and to start bringing more gentle movement into our life.

Body doesn't know whether we're in a gym or not,
you know, body just knows whether we're moving or not.

And more movement at even at a very low level.

I was watching an article
the other day where someone had a glucose monitor and,

well, a video and they just, you know,
they started bouncing their leg, you know, up and down,

just kind of nervously at a desk,
which is not something, you know, that can be annoying.

Okay. But just as a concept, okay, that's taking energy.

Person is stuck at a desk desk job.

They got a glucose monitor on there glued to the screen.

They got to be typing,
but they start moving their just their calves, moving their legs

and doing some exercise
that can have a measurable impact on the blood

sugar, just just sitting there.

And so the idea of bringing more, more movement into the,

the life is something that is so such and under utilizing.

I think we have this mindset that.

Fitness has to take place at a gym.

that we're not really accomplishing something unless we're
hurting almost that we're like, oh, I've really worked out.

And what I want to say is something
as simple as bouncing your leg up and down at a desk.

When you have a monitor,
and you can see that it can actually impact the blood sugar,

because every time, every balance that calf muscle is squeezing,

that takes energy to do the energy
that's in the bloodstream, the sugar that's right.

There is what flows in first.

And so of course, you want to take it out of a nervous habit,
just getting it and being able to take a walk,

you know, just a stroll for two minutes to break things up

and you can see, oh, this is something we if you see.

Oh, like this blood sugar is kind of lingering up.

Can I go take a walk for even two minutes?

Doesn't have to be getting to the gym.

Some people say.

I mean, you know, all of our lives can be so busy.

I look at my to do list.

We've got all these things to do.

If we can take fitness out of the gym and start

bringing it into our life, realize, okay, walking is fitness.

Even,
you know, just doing a couple body weight squats at the desk.

You know, if I were to just stand up here and sit down
a couple times, I don't even have to stop what I'm doing.

You know, if you have a standing desk, you know,
there would be another thing I like.

This desk that I have right now is a standing desk
that goes up and down so I can bring it up for a bit,

like move around a bit and then, you know, I can sit down to.

And then to me it's a battle, like,
how much can I get myself to actually just get this back up?

But that is a huge thing.

And so using the monitor, this is what I say.

If we're in this space, if we're stuck right.

These are the screws to turn okay.

If we're saying, man, I'm trying to dial in on this.

Well we're stuck probably one of these four.

And you tell me, can you come up with number five?

What is number five if I am missing it?

But if we are in a stuck space, the weight is going to move.

So I've pushed my diet as hard as I can.

Okay, well, can we bring more routine movement

if we say maybe fitness is even to has too much baggage with it,

and we don't have to stick with the F,
how do I just bring more routine movement?

I mean, I'm saying if I'm sitting here just doing this
and just kind of stretching out like all this is taking energy,

you know, and I'm just saying

all of it is taken energy, moving the legs,
keeping the things going.

Beautiful.

So this is what I talk about in doctor
Z method unraveling diabetes, okay.

And bringing it into our space

in a simple fasting side.

These ideas anybody? Welcome to me.

Unraveling diabetes at the root is a weight loss process.

I don't really know how to like, market and connect.

You know, all of these things.

For a while I had this as just simple fasting community here.

But then I've tried to dilate it on the diabetes specifically,
but it's like all the same thinking, you know what I mean?

It's all the same thinking.

So if you are struggling, if you are in a space,
I need some more help with it.

Okay.

You take these ideas to your doctor if they can help you.

Of course.

How can you help me dial in on these things?

You can take them into the doctor Z method with the link here.

Maybe you just come in for a month.

Like I say, come in for a month.

I've got a whole course where I go in through some more detail

of thinking of these processes, and then the real value.

I think connecting live, getting all of your questions

answered, like face to face, you know what I mean?

Okay.

Those are some thoughts blasting sugar.

This is what I want to help you do.

Blasting sugar in the diet,
blasting sugar out of the bloodstream.

And then the big concept for this

is that this is one of the most powerful things we can do

to unlock ourselves out of a stuck place.

If we're stuck on a path toward a blood sugar problem,

if we are stuck in a place where the weight will not budge.

Okay, these are the places to dial in on
and the monitor can help you do that.

And then some of the specialized labs,
like I said, like a fasting insulin level is the type of thing

that can really help us figure out

the puzzle, help
you and your medical team figure out the puzzle.

So share your thoughts in the comments.

If you're here on the replay, like I say, throw your questions.

They'll come to me and we have an ongoing discussion about it.

Really happy to have ongoing discussions about these things.

To me this is like the root level of health, okay?

When we are here in our health space,

we get to root things like sugar

and it's pernicious nature.

This is what can really help us move forward, keeping us

from developing problems in the first place,
helping us powerfully deal

with the issues that we are facing,

getting into root levels of health and healing in the body.

This is what I really want to be doing.

To me, this is like, you know, I'm a primary care doctor,

internal medicine physician.

You know, when I'm in the clinic, I am always thinking like,
how do we get to the root level?

This problem that we are dealing with

so many times the root level is solving these sorts of things,

whether that is, you know, high blood pressure,

cholesterol problems, the weight

problems, blood sugar problems, inflammation, you know,

inflammation of all kinds, sugar, very inflammatory in the body.

So as we are dialing in on all these things, like actually

we're getting to such a deep level in the body
digestive disorders,

you know, so many things like acid reflux,

gastroparesis, mean delayed gastric emptying, IBS.

You know, you start getting into these sort of spaces

really deeply understanding what is happening in the body,
seeing how the body

physiologically is responding to the energy that we give it.

And you realize that it's a communication, okay?

The body is communicating with itself
all the time, uses hormones to do that.

My mom is controlling the energy flow in the body.

I just think it's incredible to just these things.

Giving us a little window into the body is like peering behind

the curtain, seeing what is the body thinking and doing here.

How is it interacting with me?

We see health as a conversation with the body
and that we are interacting with it.

Then we see how dynamic the system is

that when we are feeling stuck,
we feel like, oh, this is just how I am.

This is how things are.

When you start to see the communication
with the body, that it is dynamic and interactive.

I think it just can change our total mindset, and

I hope this has helped to bring that perspective to you
a little bit today.

Change the mindset,
especially if you have felt stuck in a stubborn place.

Bring in some new thinking, new ideas, new energy,
turn it into something

fun and curious and an exploration
always approached from a loving and joyful fashion.

And I think you find that.

Good things going to come from that good things going to come.

Keep the momentum positive and keep striving after it,

especially in a way that I like nurturing health,
never punishing our way to health.

That is the that is the big mindset shift that we want.

So nice to share these thoughts with you today.

Thank you for being here.

I will look forward to connecting with you again soon.

Have a great day everybody!