Fasting Space

On a path toward better health
can be many different

paths converging in the same direction.

And whether that's a fasting path,
it's a healthy eating path.

Movement path.

You're leaning in to any of the paths
that we talk about.

To me, fasting a base layer of health.

And as we're practicing
these things every day,

doing our best to enact the practices,

bring the benefit of them into our life.

You know, I say, there comes a time
when we have to start getting really clear

about, you know, who we are
and what are we about.

And this is the type of thing

that can bring us from a place of health

as something that we do for a little while
to something that we are.

I am a big believer
that health is a way of being,

and when we're trying to codify
a new way of being,

to make it a part of us.

Did that session the other day
make fasting a part of us?

A good way to do that is to.

Have principles.

Take the ideas,
take the concepts that we are doing.

So can we distill it
all the way down into a principle,

meaning like a phrase
that we can speak out,

we can have principles across
lots of different areas of our life

how we approach relationships,
how we handle money.

Right? We can have money principles.

We can have all kinds of different types
of principles.

Today we're talking about core health
principles.

What are they
and have you thought about that?

You say, I don't know
if I've written anything down.

You say, you know,

it feels like I can feel awkward to say,
I don't know that I have any principles.

Like, we wouldn't say
I wouldn't feel good about that.

But then when you say, but can we actually
write them down on a paper?

Then it's like, well, I don't know.

So today I'm going to challenge you
to really do some deep thinking.

And if you haven't gotten to a level
of writing amount or something.

Hey, no big deal.

A principle isn't just something
that happens.

It's not like, oh,

I watched YouTube one day
and then I just had all my principles out.

But I say, do you need a principle?

Here's some thinking help us.

Delineate what might it look like?

This is the fleeting pages of this

wonderful book, the Mountain is You,
Brennan.

Waste asked this question.

What is a principle?

What a great way to start.

If we're trying to figure out.

Do I have them?

Should I do I need them?
What might they be?

What even is it okay?

She says a principle
is a fundamental truth

that you can use
to build the foundation of your life.

Whoa. So that is big.

A principle is not an opinion or a belief.

A principle is a matter of cause
and effect.

Okay, that's how they start this section.

And I really like that.

It's really big.

Okay.

The first things I reflect on
when I hear this.

I say this,
these are a couple really big sentences.

A principle is a fundamental truth
you can use to build the foundation

of your life.

And so as I was thinking about this
section,

doing a little writing about it, to me
at least, if we narrow in on health,

I wrote the title
here, Core Health Principles.

And, you know,

I think a health principle
could become a guiding principle for life.

But it doesn't have to be.

And people have a different principles,

sometimes a broader principle in life,

like leaning into love and kindness
as a broad principle of why

we can bring broader principles
into our health process, give us strength

in order to do the difficult work
of changing

deeply embedded patterns
that maybe aren't so healthy.

So there's some flow there.

The thing I was reflecting on,
and you can decide how you feel about it,

is fasting as a concept.

Can fasting.

We're going to go through
a lot more reading here.

Be a principle
that is as big as this sentence is?

So what I was reflecting on,

it doesn't have to be remembered
just because we're on a fasting channel.

Something's very important to me.

When you're a hammer,
everything doesn't have to be a nail.

We can be more thoughtful.

But then I was thinking about it
and I was like, well, to me, it

it kind of is getting to that layer
because.

In a fasting space, like, what is there?

Okay, the human body, my being is here
before we add anything else to it.

And so if

we're looking for a first principle,
like where do we start with something?

I say fasting is a pretty good place
to start, to start

recognizing the strength and power
within the human body

and and that we can find places of peace
and contentment,

fasting, giving us a mirror
for many different areas

in our life where we realize, you know,
I actually have enough.

This is not a word that we hear
very much in our society.

So I say keep it in mind, okay,
you can pick other principles

and this is totally fine.

I really like this.

A principle is a matter of cause
and effect.

We're going to get into that.

And cause and effect is something that

I think this is
how we start to see patterns in our life.

And if we really you know,
I was dialing in yesterday

talking about that session,
I went back and watched it.

Clues to the weight loss puzzle. Right.

Like a big part of clues or things
is like realizing patterns in our life.

I've got somewhere I got my little mini
book that I've shared some quotes from.

I got to do that.

There's a beautiful quote
on cause and effect in that.

Now it's just
the idea is coming to me to do

a whole deep
thinking about cause and effect.

But when we start to see the patterns
and we believe, okay,

there are causes and effects and we can
see how that's played out in our life.

And a principle is the type of thing
that can flow out of that,

especially as we start
to get really intentional

on choosing the direction
that we want to go.

And as we have gained experience
in a space,

we can say we're going to start
to enact the best causes that we can.

Had, says mug is a great reminder
of the space I'm in at the moment.

Hey, awesome.

I'm really happy about it.

To me, that's how it's been for me.

Like, I hold it, I look at it,
it's like something very tangible

to help center the mind and the thinking.

So I hope that can be an ongoing
blessing for you.

Anybody who's coming through, including

if you're on the replay, free
mugs for viewers while supplies last.

And feel free to shoot me an email.

Doctor Z at Simple Fasting.

If you
go simple fasting, if you forget it,

if there's any technical difficulty,
you go simple fasting.

I've got articles and resources there
and there's a contact there,

and you hit the contact button
and that'll send me an email to.

Always happy to chat about life
and health.

Here they go on in this section
some examples of money principles

just to give us an idea okay.

Keep overhead costs low.

Get out and stay out of debt.

Live beneath your means
and save something for a rainy day.

See, these are all principles in finances.

Very good to help us
have margin in our life.

I pretty much like all of these
as analogies for health principles also.

Living beneath our means, right?

In a financial sense, giving us a pattern,
living beneath our means.

Like, say, we could eat a lot more,

all right, but we are going to just find
a space of contentment, right?

This is a path
toward weight loss and health.

Beautiful.

The point of having principles is that it

shifts you from having short term survival
to long term thriving.

And isn't this what we want?

This is like the a big
I don't know if it's the theme

or a subtheme
of everything that I want to do here.

I want things long term
focused, you know, sustainability.

It doesn't matter very much

if somebody can do something
for a week or three if it can't last.

You know, I've said a phrase I really
like, you know, I want simple fasting.

I want people who encounter it.

I want it to be the last weight loss

and health experience that people need.

In my experience in medicine,
coming on 20 years since medical school

and I started hanging out,
you know, full time around medicine.

You know, I've just seen
people are on cycle after cycle

of the next thing and the next thing,
and it's one thing after the other.

The next supplement is going to be

the thing, the next exercise machine
that we buy, the next,

you know, special guru
that we find is going to tell us the way.

And I very much am trying
not to be that type of person,

you know, because like, the big secret
I was, I'm just a guy,

you know,
and I am trying to gain knowledge, okay?

I don't have any special divine insight.

I read books,
I try to share my best thinking,

but nothing hyped, you know?

Do you agree?

There's like, is there
you give me your honest saying,

I was going to say no,
but you tell me if there's hype.

We want to extinguish that a bit,
because what we want over

hype is just reality
when we are grounded in reality.

And like we said yesterday,
not sugarcoating anything,

then we can start to make real, tangible
progress.

There is a lot of hype out there
also in fasting space,

in health in general is like,
you know, people really hype.

And then the reality of it
is that anything of value

has has both things

where you can find flow and things
where there is struggle.

And that is the messy reality of life

that we are trying to navigate together.

And the reality of that is that

fasting is real and there is real benefit.

You don't have to type hype anything

and we can just talk about, see,

how do we step forward
through the beautiful days

and the difficult days
and we find grace and compassion,

and this sort of space
is how we make things sustainable.

I've been personally practicing fasting.

Not every day.

Like I said, I took a vacation,
I got off track myself,

and then it helped me to realize again
here, like, no,

this is really helping
to keep me on track.

I take a month
and I went off without fasting

for a little while and I'm like, whoa,
that was the way.

The thing that's beautiful about
a fasting space, okay, no money to spend.

It's like, not too much to buy

if you happen to be in Wisconsin,
if you want some support with it.

I'm consulting in my fasting
medical practice, and I can help people

dial in on how do you handle medications
and medical conditions.

And I've put resources on simple fasting.

Com if if we can't connect in that way
and you need someone like that

because I encourage everybody
basically with any scenario

to talk about your lifestyle
and your dietary habits and patterns,

which are a core parts of our health

with your medical team
and some medical teams not too into that.

And so I have a article on simple fasting.

Com how to talk to medical providers
about fasting.

And I have a medical provider resource
that people can look at with

some of my favorite
scholarly papers on it to,

so that people can start getting the idea
if they haven't been exposed to it.

And what is the language
of how we start having a broader topic

conversation on this topic? Here

in a different section, they're talking
about eating in a principle of eating.

This means that if we are committed
to the principle of eating good food

in each day, we will inevitably reap
the benefits of better or improved health.

If we write a sentence each day for many,
many years,

we will inevitably write
a larger piece of work.

And if we commit to paying off
a portion of our debts each month,

we will inevitably clear out
our balance in the long term.

So these are showing principles, and it's
starting to, as you see it, cause effect.

And I think they get into it later that.

But they're often delayed.

And this is what makes life interesting.

Right.

If if we always had immediate feedback
that was perfectly clear.

We got all the benefits.

The moment we did something,

it would be so much easier
to make good decisions, right?

Because it would be so clear.

Many times we plant a seed of health.

We start doing a new practice
that starts bearing fruit

six months from now,
and it can be hard to connect those dots

sometimes in the sea of our busyness
and things.

Same thing, right? Investing.

Giving us this analogy right?

You start, you start even getting
a really great rate of return.

You say, I'm locked in 10% annually.

You're gonna you're going to do great
for yourself, right?

But what does that look like
after three months?

Like nothing. Basically.

You can't hardly even see it.

30 day challenge going great.

Currently fasting 48 hours,
taking it seriously again.

Hoping to cure my binging on sugar
and sweets.

Hey, if there's a way to

do it, a fasting space
is the way to do it, in my experience,

because just totally putting the lid
on that sort of experience,

shutting down
all the pathways that are running,

stopping cycles of dopamine,
and then the withdrawal from it.

And yeah, as long as you are

feeling good in a space like that
and you can flow through a space like that

where you're feeling positive and energy
and all these things are good,

I say that is just a space to work
and it's doing the work.

That's what I like to say, doing the work
of bringing things back into balance.

And so here we are.

We to on 30 date lean in.

That's what I said.

The first part of the lean in
just go plus one right.

It's like whatever sort of eating space.

If you're not doing any sort of fasting,
maybe you're just adding an hour,

or if you're doing a 16 eight,
maybe you try to go 17 instead of 16.

Just lean in a little bit.

And then if you have the capacity,
if the energy is there

and you can open that up
into a broader space, all the butter.

Here is an interesting analogy
that I really liked.

They say
our lives are governed by principles,

and they have a quote here from Benjamin
Hardy.

Most people cram for tests in college,
but can you cram for a test?

If you're a farmer,
can you forget to plant in the spring,

slack off in the summer, and then
work hard during the fall and make it up?

Of course you cannot.

A farm is a natural system
governed by principles,

and I love this so much because I've used
the analogy a lot in health.

That was like trying to grow a garden.

And I think a garden is a perfect metaphor
for health, because so many of the

things are the same.

Like we need sunlight and we need water
and we need nutrients and

and we're trying to build strong roots
to firm up our foundation.

That's what this is, figuring out
the principles that are really guiding us.

So farm is a natural system, like growing

our own garden is so beneficial.

The law of harvest,
you see cause and effect.

You plant and you harvest.

Planting consistently over time,
giving us yields that compound.

This is the type of experience.

This is why I love bringing in finance
to our health experience.

Right? You get compounding.

We're trying to bend this curve up so that
we're not just trying to reach a point

that that the goal that we have in health
is just one point on a curve that.

It's a day in our life

and we move on to even greater things
that we can't even get our mind around

right now.

Oh yeah. Here I underline
this is what I was saying before.

You don't often experience
the consequences of your actions

immediately,
which can be deceiving, delayed,

and they build out in the long term,
both good and bad.

Right?

Like you start smoking,
you know, you might even enjoy it.

You're not going to reap
a negative consequence

like in the first couple of days
necessarily,

like maybe some short term stuff
if you're not used to it.

But you know, ten years from now, though,
it's not going to be so good.

And so we can negatively compound,
we can positively compound.

We're trying to create the principles
and experiences that help us bring

as much positive
compounding into our life as possible.

Here's the section I loved.

When we don't pair an inspiration
with a principle that it takes to achieve

those dreams, we become more lost
and disappointed than ever before.

I double highlighted this in the book,

because this is a thought
that I've had for a very long time.

If you go back,
maybe I should even doing it.

If you go way back, is it?

We're heading even three years ago
now, into

one of the very first videos
that I did on the channel.

I won't click around.

I'll click around and get lost
and I'll hit a button and shut us off.

But I think I called it like,
it's like weight loss secret.

I have saying, I think it's
one of the only clickbait type of things.

I'd made a silly face
like like people do on YouTube.

Is there a weight loss secret that some
people figure out and other people don't?

Is some question like that
weight loss secret in that

in that core fasting series,
and that is getting right into this space.

It's talking about inspiration

and motivation and how we find it.

And that inspiration without the correct
plan is like this sentence.

There are all kinds of people
who get really, really inspired

and really, really motivated
to do something.

Intention, intentionality.

We can have even the best of intentions.

Oh, that's what I said in that video.

Even we we know this phrase.

We have the best of intentions, right?

But just because we have the best of
intentions doesn't mean it works out.

So we
we have to take the best of intentions

and marry them to a functional plan
or to a core principle

that is true and valuable.

Remember how this section starts out.

A principle is something that is true.

It's not just an opinion or a belief.

You can really believe that getting up
and busting yourself in the gym

every day, day after day, all year,

even while you hate
it is going to work for you.

But it doesn't mean it will,

because lots of people do that
and don't have that experience.

Like there are many.

Things that we are trying to balance
across domains in our life.

We dialed in and talked a lot
about exercise last week.

Exercise incredibly valuable,
but if it's the only thing

and we don't have the diet in a space
and we don't have our mental health in

a space, and we're stressing ourselves out
and we're filling our body

with cortisol and adrenaline like,
and just everything is, like amped up.

And then we're eating more to cope
with the stress

that we're bringing upon ourselves.

Right?

Exercise should be a stress reducing
practice should be a joyful expression.

Then it can support the system.

This is what I say.

Have have you ever been in a space
like this?

Have you had what felt to you
like great intentions?

And then there was not a process
and you ended up more lost

and disappointed than ever before.

This is like one of the most common
experiences,

like because the
the data that I've reviewed for weight

loss in the country,
there's many studies, has a wide range,

but it's something like by three years,
it's less than 10% of people

who try to lose weight by three years
have way less than when they started.

Small percentage most people.

But the same data series that I reviewed
show that like 95% of people lost weight

at some point, they lost at least 5 pounds
at some point, but then it didn't last.

It wasn't sustainable.

That's why sustainability is like
the core driver for me.

We've got to do everything that we can

to create the environment
for our long term success.

And sometimes that looks like
looking toward the mountain, and

sometimes
it also looks like forgetting our goals.

Remember I did I forget your goals.

Do this instead.

That was an atomic habits
one that is saying

we just need to be present in this day
and take care of this day

and don't get overwhelmed by the future
either.

And so, see, we're straddling
a very interesting line in that space.

We have to take our inspiration
and our positive

ideas and momentum
and pair them to a functional plan.

And this is why I have gone
basically in my life.

All in on a fasting path
is because we are sitting here

both personally, because it has felt
good to me and it's worked for me.

That's cause and effect.

I was looking for something in my life.

I was burning myself out
or running 60 miles a week, training

and running half marathons,

and I could not lose the weight
that I put on during my residency program.

And it really bothered me.

I'm like, man,
I paid huge money for a medical education.

That can't help me

do the one thing in health
that I want, like in my personal life.

The one thing I want right now is to burn
this off.

That came on from all the ice creams
and mac and cheese

when I was stress eating,
when people are dying.

And I didn't know
I was not fully competent physician yet.

You know,
that is a tough thing to go through.

And I wanted it gone.

And I for multiple years, I did that and

and then fasting came to me like a gift.

And I have been so happy about it.

I am literally so happy about it.

And so I'm just trying to share that.

And the more I've shared it with people,
the more people I've run into

that have also found benefit from it.

And and then, you know,
it turned into something awesome.

And being able
to get the grant to the study.

Have you seen my paper?
I should put a link.

I should talk about the paper more.

I've got to talk about it more.

Medical study was my favorite thing
I've ever done in medicine.

It was totally an incredible experience,
and I had an incredible team

at the University of Wisconsin
that helped me do it, because wonderful

researcher Doctor Feldstein,
if this ever finds you, thank you so much.

I just loved working with you
and your expertise was incredible.

I just loved that we were able
to put that together and show something

incredibly beautiful, which is that
a fasting space can bring healing to type

two diabetes.

And it's in the medical literature.

Now, why don't I do another talk on that?

I should do like an actual
talk on my own paper.

Okay.

Next week? No.

Next week
I'm hiking two weeks from now. Paper.

I'm going to talk about it.

You have to pair the inspiration
with a functional plan.

And a functional plan can be very hard
to find

people paying huge money
for people who are selling them.

Functional plans that don't end up
working in the long term.

Tania fasting based system.

It is powerful enough.

Like we said at the beginning,
is it powerful enough to be a principle

that you can base
at least the health part of our life on?

I say it is because it is getting into
the core of the metabolism.

It is how the body works.

The body was designed
and built to be able to fast.

The body goes through a process.

It encounters more energy than it needed.

It says, I know what we'll do.

This will store this away for later,
for times when we really need it.

But we live in this Gilded Age
where we don't really need it ever.

Which is just a miracle.

It is.

And so in order to activate the systems,

we have to give the body
the opportunity to do it.

We voluntarily say,
I'm going to give my body a gift.

It's been carrying this burden for me.

You know, this energy can stay with us
for decades, but is like, maybe we need it

ten years from now.

We'll just hang on to it once the body
goes through the conversion process.

Think how incredible it is taking a food
and making an actual part of us.

That conversion takes energy.

You lose something like 10% of the energy
when we go here.

Convert that into us and we lose more
of the energy converting it back out.

And so the body is so efficient
it never wants to waste anything.

And so the body will not run
that process.

It'll keep that energy in cold storage
as long as it takes, just in case.

And when you look at it this way
and you see the is doing a favor

for me, it's literally carrying
this around for me is extra energy.

Then we can have compassion on the body.

We can say, thank you for doing that.

See, so many times
we can be angry about it.

Say, I don't want extra energy here.

And and
when we don't have a functional plan,

we don't have the process.

It can create a cycle of so much anger
and frustration.

I know I have experienced that.

Then you paid the money
for the supplements, then you,

you know, took the the things
and then you did the special exercises

and you got the ab machine
and you got all this stuff, you know,

and it was like then two years later
and you're not in a different place.

And you say it's like,
okay, this is frustrating.

The fasting space.

The body says, oh, look at this.

This is open space.

I know what to do with
this is what we've been saving this for.

This is the window where it is
the easiest for the body to release it.

Now, listen, I have been working with
people fasting nearly 15 years, and so.

I'm not saying that it's easy, right?

The whole point of why I've made
the show in the session is to recognize

it's not easy under many circumstances,
and the things that will make it easier.

In my experience, having a daily thing

where you can check in
and stay on track, right?

Because like, I think of life as like
we're on a balance beam and it's like

we we're trying to walk on a line and,
and there's a lot of people

trying to push us off.

This is a space where
we're really focusing, right?

Trying to bring deep thinking in here
so that we can build the habits,

patterns and principles
so that we can actually have the benefit.

It's one thing to just say,
okay, fasting could be a principle.

And to understand okay, I get there's
physiology, body storing energy.

We can release it like to know
all that stuff is good.

But it's a whole other thing to do it
and to make it a part of you.

I love that session.

Make fasting a part of you.

We will dive in and we will talk about it
more.

The paper.

You know, there's a lot of weight
loss benefits in the paper.

The study specifically
is so diabetes focused.

And I've been you know,
I'll be happy to hear anybody's thought.

I've been trying to figure out a way
to most powerfully

share the experiences that I've had.

And, you know, a weight loss goal
and a type two diabetes goal.

There's a huge amount of overlap,
but also they're different.

And so, you know, earlier in the channel
I was doing,

you know, talks about diabetes.

And then I felt like, well,
if someone doesn't have diabetes,

like they just want to lose some weight,
it's like,

well that's going to help
keep you from getting it.

But for better or worse, I split out
most of my diabetes focus stuff

into doctor Z method, which I got links

for anybody with type two diabetes.

I'm working the protocol that we did
in the paper I'm doing in doctor

Z method,
and we're just taking the steps together.

I live stream personally

on a Google Meet call
so that we can talk face to face on it.

And I really do love that.

And anyone can come into that space.

Anybody trying to lose weight, you're
already dealing with insulin resistance.

And doctor Z method is all about
getting rid of insulin resistance,

which is a process just like we're doing.

It's the same basic ideas.

Okay, take the inspiration.

That's
a lot of thinking about this sentence.

Pair the inspiration, the motivation,
the desire to a functional plan.

Bringing fasting elements to me
and to our health space is the type of

thing that makes everything better.

Like we're saying last week,
can make our exercise process better,

can put our eating into windows
that actually help that to be better.

Fasting space,
getting deep into our mental process.

So I love it.

They go on how do we do it?

Okay.

How do we start
developing our own principles?

We are not born with principles.

There's something we learn
and develop and absorb.

They say start here.

And they start asking questions.

What do you value?

What do you care about?

What feelings do
you want to experience in life?

And what is making you feel uneasy
or giving you anxiety?

And they go on with all kinds of go
on pages and pages of examples of ways

that we can bring principles
into our life, things

that we organically create ourselves
so that there are our own.

They're not something that somebody told
us, you know.

And so coming out of that thinking for us
here, core health

principles, you can think of them
a lot of different ways.

I'm trying to subtly give you ideas of how
fast and could come in at a root level.

And if that resonates with you and you say
no, this is a type of principle,

maybe you create a phrase

of what it means to you,
or how it might look like, you know.

A general principle of fasting.

You could phrase it as something like,
I value

giving space to my body so that it can run
autophagy principles like autophagy

processes, and clear out dysfunctional
things that I no longer need in my body.

Or may say, maybe that's even to science.

Even as I was saying, I was like,

wow, that is sounding
more like a medical dissertation.

Okay? It's like I value food free space

in my life,
you know, it's just a principle.

It's not it doesn't have to be an hour.

So I don't want people pegged
in, like fasting doesn't have to be like,

oh, a rigid structure
doesn't have to be the same every day.

The benefit of having something
the same is that it can align

the hormones that are controlling

our digestive process,
and that can bring a lot of value.

And so if you're finding value from it,
a routine can be very helpful,

but it's not something you're stuck in
for every other reason.

Like we said, it's like you might be
someone practicing 16 eight.

You're eating twice a day.
You say, that helps.

But now my friends in town,
you're not stuck in it.

Okay? You didn't sign a contract,
you know?

So that is a beautiful way.

How do you phrase it in your life
to to bring that in?

The other benefit,
I tell you, on a schedule

in this hormonal structure, was emailing
with a couple of y'all

yesterday
people having trouble with acid reflux.

I started writing a talk yesterday
about fasting and acid

reflux, Gerd,
different digestive processes.

These things are controlled by hormones
that control our acid production.

I've seen a huge amount of benefit
from various fasting

based practices
in helping people overcome reflux.

Get off of chronic reflux medications
in some circumstances,

and I found four interesting research
papers on this that I'm reviewing.

I'm going to synthesize them
and bring them to you.

Which hopefully this is one thing
I've been trying to think about.

I was like,
I like diving in on a little topics.

I also want to keep things
like really applicable to everybody.

So people without reflux

look the same principle is going to help
people just lose weight, going to help

keep people
from experiencing things like this.

So we're trying to weave it into ways,
and maybe I should do more of that

with the diabetes too,

because that's really my wheelhouse
that I really want to help with.

Like a whole view that I have here.

Our weight loss space is really like,

keep everybody from getting type
two diabetes if you don't already have it.

The data
in the country is so amazing by age 65.

In this country
is about 50% of people pre-diabetic,

and 78 it gets up to 78%

when you add in type
two diabetes, 28% there.

So adding them up,
we're getting close to 80% of people

with impaired blood sugar by age
65 in this country.

When when I found a study, I can
maybe I'll put that in there from 19.

I think it was like 1961,
where the prevalence

in the same data series
was more like 11%.

So we've gone like 11%, up to 80%.

It's just so wild.

Okay.

But listen, a core health
practice could be other things.

So we don't have to just hammer
everything.

Fasting, fasting a core health
principle could be something else.

Like I only put
and you don't have to have just one, okay.

You can have multiple principles,
but maybe it does

help to say what is really the foundation,
the thing I lean into the most.

If I were to have to pick a core health
principle that is not fasting, I would say

I put only the most nutritious,
unprocessed food into my body.

That is like a principle that I live by.

I try to almost never at this point,
I can barely do it,

you know, put something
that I know is harmful into my body.

And because this is like
the fuel that we have

that runs our body and our life,
we are built out of the.

Things that we put into our body.

And, you know,
someone came on a channel, the

I forget even who it was, but said, man,
we need to like, really

think about this word sacred

and just realize if anything in the world
anymore is sacred.

It is like things

that we are making a part of us, you know,
can we just take a minute

of like reverence and respect
for the food that we are having?

And I just I've really come to resonate
with that.

And, you know, you eat some junk food,
then it's like you feel kind of junky.

Don't you?

And you eat something

that is just nutritious and full of life,
and don't you just feel better?

And who doesn't want to feel better?

And so that can be a really tricky space
to navigate,

because it's like I say that, oh,
you eat some junk food.

Like, isn't there a moment where you say,
oh, it tastes so good

and like,
isn't there some pleasurable part of it?

And that is what is so hard.

But so like we have to really say,
okay, core

principle going to help us see
through the mirage of it.

Isn't it a mirage?

It's like some attractive food.

This was designed by people
to try to manipulate my feeling,

and is not designed to help me be
a healthy, powerful, flourishing person.

Core principle
help us to see that only put

the healthiest,
most nutritious food into the body.

And what if someone could do that
and that principle say I

stayed away from diabetes.

I lost all the weight I ever wanted
and didn't have to practice fasting.

I'd never have any problem.

Nobody ever have to practice any fasting.

But the thing I've seen, I'll tell you
what I've seen a lot.

I've seen people who are pretty dialed in,

you know, on eating healthy food
and pretty dialed in on exercise.

Still not able to lose weight
that they wanted.

And it's not till we really start
opening up the fasting space

to and weaving all these threads together

to balance them out, that things

really start
flowing in the right direction.

And so I say, why not do every good thing?

How about a principle across
all four of these domains?

And then of course the other domain,
which also you could look at.

Maybe the fundamental principle is
a beautiful wellness and health practice.

And that can look like

I value the relationship
that I have with myself.

And so therefore I will take time out
to spend time with myself.

And that's a meditation space.

We've seen in this book that so many of
our problems come because we are not okay.

We are not comfortable
spending a bit of time with ourselves.

Think about an experience
you have with a good friend.

You could sit down,

you could talk with them for hours
like you would enjoy it, right?

Can we have a relationship like that
with ourself?

Right. Say, whoa.

I was like,
we might not feel so comfortable with that

in our own skin, you know?

But that is how we start dialing in

to find a mental space of peace
and contentment in the mind

that's flowing back around into fasting
space, open space in the body.

We're looking for this.
We are mind and body.

We are trying to find a space of peace
and contentment in both mind

and body being
so that everything comes into balance.

So whichever of these domains you feel
is the foundation, maybe mental

health is really the foundation.

It's hard to argue with that.

Maybe the food that we are eating

is the foundation
and all these things are so good.

Maybe you resonate with what I said,
that fasting is the place we start.

Just the body is here
and then we add to it.

And from that space,
any of these ways to say

we can have multiple core health
principles, maybe you pick one.

That is a focus for a month here
where leaning in for 30 days.

And so I've had personally a big exercise

focus, you know, in my life
doing the big bike ride.

We're going hiking next week.

So, you know, this is the season to me,
leaning into an exercise path

and then let the other processes
support that and other times.

And maybe that's not your season.

Maybe this season for you
say it's too hot.

I'm not even going outside.

You know, for me, I'm going to just lean
into the fasting space or some other way.

So love to hear what you're thinking is
if you have some thinking

in the coming days,
even coming back to this session,

put some comments in, share your thinking
on core health principles

and how they are serving you going
forward, and I love to hear about it.

We have an ongoing conversation about it.

Shoot me an email if you want a mug.

More mugs going out soon.

To people who have emailed,
appreciate that.

I will look forward
to connecting with you again soon.

Just a tiny bit of planning at the end.

We are leaving family trip and we're going
North Carolina, hiking, Blue Ridge

Mountains, Grandfather Mountain,
Asheville, a bunch of stuff like this.

We're leaving on Friday.

Probably going to do a session
Friday still, but then next week

we're going to be having a week off on the
fasting space while I am hiking around.

Probably no internet,
which is sounding beautiful.

And and then we'll be back at it.

But we finish out this week.

Got more topics planned
and looking forward to it.

Maybe some more goats.

People I know are asking
where are the goats?

Okay, I'm just I brought the camera out
yesterday and I was going to film them,

but so much work to do and I just
I didn't get to it, you know.

So that's all for today.

Thank you for sharing this space with me.

And we'll talk
again soon. Have a great day.