Jonny Bowden, PhD, CNS

I personally do all of my morning training fasted, and I can continue to do that after a low to moderate or even heavier workout. The best way to tell whether it's working or not is to pay attention to how you feel-- if your energy levels are good and you're improving, then it's likely working for you.
 
Transcript: "Hey there. So the question is, the person does most of their morning training fasted, even moderate interval training. They want to know, can they keep fasting after a low, moderate bike run or run without compromising improvement, and I'll tell you my experience with that. I do all of my morning training fasted. I played tennis every day from 10:00 to 12:00 minimum, sometimes starting even earlier, so I do maybe two to three hours of tennis till noon, and I do it on an empty stomach or with bulletproof coffee or coffee with fat added to it. The most I'll do sometimes is a handful of nuts during my fasting days, and I can certainly continue to do that after 12:00. I usually wait till about 2:00 for my first big meal, but the measure that I always use the metric that I always use is how's my energy how do I feel. If I feel good, if I feel like I'm really on a roll, I'm in fat burning modem, my energy is OK, and I'm not feeling that drop in blood sugar. Sure, I can continue fasting after a low to moderate or even heavier workout. The ultimate metric for this is how do you feel. Are you improving? Do you feel energetic? Is your attitude optimistic? Are you kind of involved in and alive? Because that's the real test of whether something's working, whether it's a diet or a fasting program. It's how do you feel-- that's the ultimate arbiter. Don't deny the evidence of your own senses, because that will tell you whether what you're doing is working or not."

The top three fruits I eat are berries, grapefruits and apples, with avocados being a close fourth. Berries are the lowest in carbohydrates and highest in fiber, apples are a classic for a reason, and grapefruits can help with weight loss and fill you up.
 
Transcript: "Aboard, the fruits that I eat, what are the top three and why very easy answer berries, grapefruits and apples. And I would include avocados in that which are fruit, which we don't often think of as a fruit. But they'd probably be at the top of the list. The wise berries are the lowest in carbohydrates, the highest and fiber the lowest and sugar they just are apples. Everything, your grandmother told you was true and Apple. A warm, if not keep the doctor away, certainly Force phone, their visits and grapefruits, are just a terrific underappreciated food that can cut your appetite help with weight loss, provide some fiber, fill you up, a lot of good things about great food. So those are my answers and don't forget the avocados."

Saturated fat does not cause heart disease, but it should be avoided if you are consuming a high-sugar and high-starch diet. Anecdotally, eating copious amounts of butter has not caused any blockages in the coronary arteries for one person. The Seven Countries Study was conducted to look into the effects of saturated fat on the public, but it was found that the results were inconclusive.
 
Transcript: "Okay. So this is one of my favorite questions of all time. I get it a lot and I never get tired of answering it and I'm it because it's a complicated question. Should I avoid saturated fat? I'm going to give you the short answer if your time is limited. Just so that you can take this as a take-home point and leave but I'm also going to tell you at the end the greatest story ever and its relative to this and it's so good that Malcolm Gladwell did a podcast about the story that I'm going to tell you at the end of this answer. So it's really, really good. So stay tuned. If you can, the short answer to should I avoid saturated. Fat is no! Let me repeat that. So, saturated fat and cholesterol were demonized early on, starting in the 1980s actually, and they have been the avoidance of those. Two things have been the basis of the dietary guidelines ever since. And Beginning in around 2010, the research started coming out. Looking at whether saturated fat actually did increase the risk for heart disease. I don't know how many of these I've talked about every one of these studies. So many times. I'm in lectures and workshops and webinars, but I can remember a few of them off the top of my head without even having to check 2010 American journal of clinical nutrition on krause's group out in California. I think they had 356 patients. They Saturated fat and heart disease, no causal connection whatsoever. Duplicated. I think in 2014 chowder bury in the annals of internal medicine. Same results, Zoe Hart. Come in the British medical journal same results. In fact, if you Google saturated fat doesn't cause heart disease and put in the research part of it. You will be reading for a very long time. Real peer-reviewed studies on this. So saturated, that does not cause heart disease. Now, let me be clear about something. I am not advocating that you eat the Standard American diet and go out and locked or a lot of saturated fat on it, because that's not a good idea. Saturated fat actually behaves differently in a Clean Diet, in a diet. That's low in carbohydrates and processed carbohydrates, sugars and grain, our diet. That's low in that will actually behave differently with saturated fat than when you add saturated fat to an already horrible diet, because the combination of sugar and fat is a bad one, no matter what kind of pattern is and if you're not going to change that ass, Active your diet, the high sugar, high starch. I green part of it. You should probably be on a low-fat diet. That's about the only group I can think of that would be. I would recommend low fat too. So that's the first thing about saturated fat. I can tell you from my own personal experience and that we call that an N of 1 meaning, you know, when they do studies they say the N is that's a number of patients that were in the study. So n is three thousand whatever it is. So an inner one is like I'm just telling you my experience and it's anecdotal. Ah, but anecdotal evidence shouldn't be discarded because you get enough anecdotal evidence. You form a hypothesis and that's kind of the basis of science. So here's my anecdote. I eat more butter than a family of four. Does in a month. I probably in, in a week. I put butter on every vegetable, copious amounts of it. I use it in the pan of everything that I'm stir-frying. So, I eat a lot of butter and I recently had a calcium CT angiogram, which basically is Picture of the for coronary arteries to see if there is any blockage whatsoever and guess what 0 on all four of my coronary artery. So, it's butter. Certainly is not clogging my arteries again, take that for what it's worth. Now. Here's the story. So back in the day, when cholesterol and saturated fat with Public Enemy, Number One that we're doing studies like this, seven countries study. This is the basis of all of our nonsensical beliefs about saturated fat and cholesterol and One of the studies they were doing these were the people who really believed saturated fat was the enemy. And really believe that vegetable oil was going to be the savior of the American public save us all from heart disease. They did a study called a"

Examples of healthy fats include grass-fed butter, avocado oil, olive oil, coconut oil, Malaysian palm oil, and eggs. It is recommended to consume these healthy fats as often as possible.
 
Transcript: "Hi, so the question is, what are some examples of healthy fats? And how often should we consume them? So examples of healthy fats? I always like to start with grass-fed butter and I start with that now because it's the greatest that ever was invented. But because it is so misunderstood people think, oh, they're saturated fat in butter and it's bad for you. It's not bad for you. It's actually very good for you. And if you get it from grass-fed, Cows, as you should get all your animal products from pastured and humanely raised and fed on. Your natural diet, which is grass not green. Those are all healthy pets. So butter would be my first avocado oil obviously olive oil. It's probably the only food that the vegans and the carnivores all and everybody in between agrees on it's a great food and not just the extra virgin olive oil, but virgin olive oil and olive oil. Plain old olive oil is just loaded with really good stuff and I mention avocado, coconut oil, Malaysian palm oil. I like all of these what? I don't like are the oils that we've been told to consume more of ever since 1986. And it's been the worst advice we possibly could have gone. And that is the vegetable oils. The so-called vegetable oils are actually seed oils. But corn oil, soybean oil, canola oil, safflower oil, horrible pro-inflammatory world's, most of which are processed and many of which the majority of which, in least, in the case of corn and canola and soy bean are GMO. I don't like those oils. I don't They have any place in our kitchen and I had a My Mentor in nutrition. The great, Robert Crane on the great late. Robert Crown used to say if I wanted to commit murder and I wanted to do it in a nice serve tissues where I probably sneak into somebody's kitchen, get rid of all of their fats and replace it with corn oil, and soybean oil, and safflower oil. And so that's what he thought of them. And you know, 25, 30 years later. It turns out, he was right. Many of my colleagues and I agree. Add that the two worst things in the American diet are sugar and Seed oils. So, that's, that's my answer there. A great Orioles out there and great fats. I'm sure I missed a few of them. But what I do want to say about the question the second part of the question, which is how often should I consume them? I've never been a percentage nutritionist to a formula nutritionist, you know, blueberries. How often should they ate them as many as often as you possibly can. Is my answer to the good. You want to put these Foods in heavy rotation? There's no magic amount of times to consume their magic number of times. It's going to give you health benefits worth if you don't eat them that many of times and do not going to be of any value. And as far as that goes, I consume those fats every single day of my life. People who are unhealthy, keto diets consume 80% of their calories, as fats. Most of, which are those kinds of good fats? I didn't mention MCT or L, which is a wonderful fat, not for cooking. But for consumption as is, of course, fish oil. Same thing, not for Cooking. But for consumption flaxseed oil, but we consume those fats regularly, and, and eggs. I should have added eggs because they're so demonized, much like butter. And the fat in eggs is just wonderful for you and it's crazy to get rid of it. So I am a believer in healthy fat. I like to make it, if not the majority of my dad, certainly a large percentage of it. And I suggest that you do the same. And certainly that if you're not On a really high fat diet, you make the fat that you consume the best fat that you can possibly get. And those are the things that I mentioned. Hope that helps."

I'm interested in using Any Question as a platform to spread three important messages: (1) alerting the country to the metabolic plague of insulin resistance, (2) that cholesterol does not cause heart disease and saturated fat does not clog your arteries, and (3) that people should be discerning about their health care experts and take control of their own health care.
 
Transcript: "Okay, this is a great question. Thank you for asking it as an expert. Why am I interested in using any question? Great question. I have 3 messages that I want to get out to the world and I think any question is an incredible platform for doing just that message. Number one, I want to alert the country to the biggest metabolic. Plague we've ever experienced which is insulin resistance which underlies every chronic disease, we know of and which can be reversed treated or prevented with lifestyle. Number two, I want people to know the cholesterol the way we understand, it does not cause heart disease and that saturated fat does not clog your arteries. These are incredibly destructive myths that we live under and that have really informed See guidelines since like 1986, and it's time to retire those myths. That's what we wrote about in the book. The Great cholesterol myth. And the third thing is that I want people to trust experts. Just a little bit less, I want you to be Discerning about your experts. I want you to investigate what they say and I want you to definitely get the best information. You can get but I want you to be the CEO of your own health Team and every answer I give on any question is geared towards that. Hire the best. MD, you can find hire the best nature of Pathak doctor. You can find hire the best nurse practitioner or acupuncturist or any Healthcare professional, but you are the CEO. That's what the company. I work for metabolic.com believes. That's our mission statement is to put you in the driver's seat of your own health care and to be responsible for that. Those are the messages I want to get out. And I love any question for giving me the opportunity to do just that"

Rest and recovery, good food, good supplements (vitamin D, vitamin C, zinc, selenium, melatonin), elderberry extract, sunshine, and a lot of water are all great tips and tricks to get rid of illness fast.
 
Transcript: "What tips or tricks do I have to get rid of illness fast? I'll tell you what I do and I'll tell you what I recommend. The first thing, foremost, is rest, rest and recovery. We don't spend enough time in that mode. Our autonomic nervous system has two divisions fight or flight, and rest and digest, and all the good stuff happens in rest and digest, and we spend most of our time in fight or flight, high cortisol, high stress, not enough time recovering. A lot of you are athletes. Think about muscles, when does the muscle actually grow? Not when you're lifting the weight, afterwards, when it recovers and when it rebuilds, and it's the same thing with your immune system. So I would recommend that you really take some time, give yourself that time, we don't do that enough, and really rest in a way that feels really good and rejuvenating. Rest doesn't mean laying in bed and working. I also up the supplements that I recommend all the time, anyway, which are, obviously, vitamin D, vitamin C, zinc, selenium, melatonin. Probably double up on the zinc, maybe to 30 or 50 milligrams a day. I like elderberry a lot. Elderberry extract, I think is good. There's some good research on it shortening the duration of the flu, for example. So basically good food, which means real food, good supplements, and I've talked elsewhere about which ones I use and which ones I recommend, and rest and recovery and a lot of water. Those are simple things that naturepaths have used for hundreds of years and we tend to forget how healing they can be. And I'd also get some sunshine, which will help your vitamin D levels, as well, and also probably lift your mood. That's what I do when I'm sick."