weight loss

#198 Dr. Justin and Evan on Leptin Resistance and Weight Gain


Dr. Justin Marchegiani and Evan Brand take an in-depth look at hormones that affect appetite and they explain why some people are easily satiated while others have cravings. Discover how leptin is connected to insulin. Listen as they share with us information on how we can control blood sugar better and burn fat. reverse-leptin-resistance-fbIn addition to the hormones, learn about toxicity and how you can improve the environment and why clear air is important as well as clean water. Find out why keeping fructose consumption to a minimum can greatly help and what types of fruits you should be eating more (or less!) of. If you are struggling with weight loss, this podcast episode is for you.

In this episode, topics include:

00:50 Hormones

04:00 Toxins

06:34 Weight loss and detoxification

17:31 Diet and food recommendation

26:53 Summary

Dr. Justin Marchegiani:  Evan brand, it’s Dr. J, man. How you doin’?

Evan Brand:  I’m doin’ great. What about you?

Dr. Justin Marchegiani:  I’m doin’ pretty good, man. It was really hot down here in Austin. I was on the boat last weekend doin’ a lot of water skiing, trying to stay cool.

Evan Brand:  Yeah, I’ll say I don’t miss the 110º days. I’m happy with like 85-90.

Dr. Justin Marchegiani:  Yeah, it’s not getting that hot. It’s probably like 95-99 kinda thing.

Evan Brand:  I was dyin’ last—was it? I guess it was almost a summer and a half ago, 2 summers ago there. It was incredibly hot. That was when the drought was still there. I think it’s a lot better now, isn’t it?

Dr. Justin Marchegiani:  Yeah, it’s much better now. Absolutely.

Evan Brand:  Cool. Cool.

Dr. Justin Marchegiani:  Well, how your weekend?

Evan Brand:  It was great. I don’t even remember what I did but I know it was good.

Dr. Justin Marchegiani:  Well, I know we talked pre-show. We were gonna talk about some of these hormones that affect appetite, two for instance being leptin and ghrelin. And these are two hormones that have a major effect on energy balance. So leptin is one of these hormones that helps kinda with satiation and the more leptin sensitive you are, the—the more apt you are to be satiated and do not have these massive cravings, and leptin and insulin are 2 hormones that work together. So when we talk about resistance, like leptin resistance or insulin resistance, they kinda are connected because insulin is this hormone and it helps kinda open the doors in the cell so to speak so we can get nutrients from the bloodstream into the cell so the cell can essentially use it for energy. Now insulin, too much of it can drive, open the door so it goes into the fat cell, right? It can go into the fat cell and it can cause fat storage and the more that insulin bell is rung so to speak, the person that starts to, you know, open that door becomes less, you know, more resistant to open that door and the more resistance we have with insulin, the more that blood sugar accumulates in the bloodstream and the more blood sugar gets converted to fat, the less we burn our calories for energy. The more we store our calories and the more resistant we are to burning sugar. So essentially that’s insulin resistance and the whole downstream effects then affect leptin because leptin is higher in obese patients, same as—same with insulin resistance, and the more leptin resistant we are, the more appetite kinda gets away from us and it’s more out of control and we’re more likely to eat bad foods which then perpetuate the same problem again.

Evan Brand:  Right, and these the people that they can graze all day and they never get satiated. You’re just constantly eating. You’re never really getting that full signal of, “Ah, I feel good. Now I’m gonna go back to life.” You’re just constantly—you’re the person who if you open up your desk drawer right now, maybe you got a protein bar in there. Maybe you got a candy bar, maybe you have some other type of snack food. You could potentially have some leptin resistance if that is-if that’s you. I’m all about being prepared. If go on a hike, I’m gonna bring some jerky, some nuts, some other foods. But it’s not, I don’t have to snack all day every day.

Dr. Justin Marchegiani:  Exactly. Exactly, that’s the big thing. So we keep insulin and leptin essentially in balance, doing the same things. Some of those are gonna be one, keeping refined sugar out of your diet or at least out 80-90% of the time. If you’re obese, you have a BMI that’s, you know, upwards of 30-35. You have waist that’s greater than 40 inches as a male, 35 as a female, that’s a pretty good indicator off the bat. More than likely you’re obese and more than likely you have this whole insulin-leptin resistant pattern happening. Now—go ahead.

Evan Brand:  I was just gonna outline some of the—the main factors here that are influencing people and their hormones. One is the diet which you’ve already touched upon. That’s gonna be influencing these hormones. Two and three, are going to be toxins. So whether this is like environmental toxins like endocrine disruptors you know hormone—hormone disruptors here or just things that are going to trigger our nervous system be—to—to act up. So if you have adrenal issues, it’s likely that you have some other hormonal issues that could be tied into this and you’re having the blood sugar crashes. You’re not getting satiated. Maybe you’re getting lightheaded when you stand up. Things like that.

Dr. Justin Marchegiani:  Yeah, absolutely. So we really wanna make sure we keep the refined sugar out of our diet. Excess fructose. Fructose is one of these major fruit sugars but we really see it higher in high fructose corn syrup. So these are gonna be almost of all our refined junk foods are gonna be very high in fructose which are gonna drive this whole insulin resistance mechanism from happening.

Evan Brand:  And I doubt most people listening to this show are consuming high fructose corn syrup intentionally; however, if you go out to restaurants somewhere you get a decent quality meat but then you do some type of sauce with it. I guarantee the sauces are gonna have some corn syrup in there. So is it gonna kill you if you do one dose of it? No. But if you are having issues with your weight then you may have to a little bit more dialed in.

Dr. Justin Marchegiani:  Yeah, and a couple of the patterns we’ll see on blood work when we see like excess fructose is we’ll see higher cholesterol and cholesterol by itself being higher, you know, mid-200s and up, is not necessarily a bad thing. But we’ll also see the elevations in triglycerides with it.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So typically over a hundred for the triglycerides is a pretty good sign or even more specific is a triglyceride to HDL ratio that is greater than 2. So what does that mean? That means, well, if your HDL is at 50, that’s the so-called good cholesterol. Not really good cholesterol but that’s what everyone knows it as. That should be around 50 in this example and if your trigs are let’s say greater than 100, well, there’s your greater than 2:1 ratio. You have over 2x more trig—triglycerides for short—than we do have for the HDL.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  That’s a pretty good sign off the bat. We can also see elevations in blood pressure as well. And one of the things we’ll even start to see is we’ll potentially see even things like slightly elevated liver enzymes. We’ll see that in—in NASH—nonalcoholic steatohepatitis—that’s basically liver issues like this liver kind of disorder that we see in alcoholics but it’s a non-alcoholic version.

Evan Brand:  Wow, it’s amazing.

Dr. Justin Marchegiani:  Absolutely, any comments on that, Evan?

Evan Brand:  Well, so I wanted to talk about people that are struggling that weight loss. That’s mainly who this—this episode is geared toward. It’s important to learn about these hormones in general, but if you are having with weight loss, you and I both, we help people with that, but it’s not the first priority. A lot times we have to get these other foundations in place. We have to build the house, build the foundation, build the walls, get the adrenals in check, try to optimize the function of the gut, before we come and focus on weight loss. But the issue with these hormones here is that people are not able to detoxify and so if we look at your fat cells, your fat cells are gonna be storing all of these toxins. So whether this is hormones, whether this is various pesticides and other chemicals, whether this is chemicals from your conventional skincare products, maybe before you went all-natural with your skincare products—hopefully you’ve done that—you still have the residual impact of these toxins in the fat cells. It’s not like they’re just gonna magically leave the fat cell and flush out of the body. So when we’re talking about these hormones, you know, getting the adrenals healthy, getting the gut healthy, those are our first priorities, and then after that we wanna try to help to improve your elimination of some of these toxins so that these hormones can work better—these insulin cycles, these leptin cycles, and so if we’re talking things like magnesium supplements, we’re talking things like vitamin C, maybe some charcoal, maybe some physical exercise, too, to get these fat cells burning up and excreting the toxins, so whether it’s something like yoga if you’re really adrenally fatigued, Justin and I both are not gonna tell you to do a CrossFit workout. So it could be some yoga, it could be massage, some body work, it could be some infrared saunas—I like near infrared saunas, those are good, massage and then other detox stuff. I know you talk a lot about amino acids helping to detox. So there’s that route, too. Basically we’re trying to just help the liver do its job a little bit better so that it’s not so busy focusing on all these toxins. Like the average person out in America, in the world, their liver is so busy just trying to keep up with all the toxins that re coming and the onslaught of toxins from the food, the water, the air, the soil, etc. that your body can’t process the hormones the way that it needs to. So really detoxification should be a daily thing, but also it should be an intervention that we’ll use at the right time when a person’s foundations are in check.

Dr. Justin Marchegiani:  Exactly and you mentioned a couple of things regarding toxins and obesity, there’s one article here that was written by Dr. Mark Hyman. He was quoted as saying that “toxins activate neutrophils”. Now neutrophils are the largest percentage of blood cells in our body—our neutrophils, and these will typically upregulate with bacterial infections especially. Now these things will increase these various inflammatory cytokines of the, you know, the Jeopardy words for them are TNFα, interleukin 6, and they promote insulin resistance, they affect a couple of these different mechanisms such as PPAR and nuclear factor-kappa B and they create inflammation and that’s one of the big things they do and they create inflammation by suppressing cytokine signaling. Now what’s the big take-home there? A lot of different big words but what that means is inflammation makes your body hard to be satiated and makes your body more likely to store fat. That’s the big take-home right there. So infections drive inflammation. Inflammation will then affect some of the cytokine signaling and more likely to make you leptin-resistant. When you’re leptin resistant, you’re less likely to be satiated. When you’re less likely to be satiated, you start eating more foods that are gonna be detrimental to your health and to your weight.

Evan Brand:  Yup. So if we’re trying to do chicken or egg here like I always like to do with you, we could start at the top of the food chain with just some type of chronic stress, right? So whether this is like an environment stressor or emotional stressors, something that’s contributing to the leaky gut situation in the beginning, now the gut’s leaky, so now these toxins can get into the bloodstream even more driving up more inflammation. Then let’s say someone picks up a parasite infection, now they have even more inflammation. Now the, let’s say they had something like Blasto or H. pylori, now their small intestine’s damage, so there’s more inflammation there and now their completely inflamed, maybe they jumped on an acid blocker, maybe they jumped on aspirin. So they’re becoming more toxic. Now the liver can’t keep up with what it’s doing because it’s trying to flush out the acetaminophen, right? So it’s crazy how things can spiral out of control. So I guess if we zoom back out and then try to look at the take-aways, the foundational supplements are very helpful. So if we’re talking about our foundations here. This would be something like probiotics. If it’s the right time for you to use them—not always should you just jump on a probiotic—some fish oil, some good fatty acids for inflammation. I would say some glutamine could be really helpful for this. Some trace minerals could be helpful. What about you, Justin? What do you think about like foundational supplements? What would be something like a—a generality that we could make for people that—that have everything else in order?

Dr. Justin Marchegiani:  So we’re already assuming that sleep’s dialed in, right? Because we know leptin and sleep’s pretty important. By the way, leptin is secreted by your fat cells, too. So the more weight you have on your body, the more the downward essentially gets worse and worse. So like if you’re leaner, you already have a big advantage, right? But if you’re leaner, you already have more muscle and you already are more insulin-sensitive. So it’s kinda this like downward cycle where the more overweight you are and the more problems you have, the more feedback mechanisms feed back in to make us more insulin resistant, more leptin resistant, more cravings. So the problem becomes even harder to deal with, the more overweight we are. Does that make sense?

Evan Brand:  Yeah, I—actually I’m glad you brought that up because I almost forgot to mention it. I actually did, when I was writing REM Rehab, I actually did some research. It was a study from the International Journal of Endocrinology and they looked at sleep deprivation. So people that got 4 hours of sleep per night which hopefully most people listening are getting more than 4 hours, but when they had that—that little of sleep, their leptin levels decreased. So people were gonna be less satiated and then their ghrelin levels, their hunger hormone was increased by 28%. Even after the subjects were given a sleep compensation of 10 hours per night the following 2 days. And then it said that it increased their carbohydrate cravings by 45%. So there’s a few different numbers there, but if you’re sleeping poorly just a few nights per week, it sounds like here, that’s enough to really destroy these hormones. So if you think you’re doing everything great during the day but like you mentioned, maybe your sleep hygiene’s not in order and you’re not sleeping restfully, that’s going to be driving up these hormones and you’re gonna wake up with carbohydrate cravings instead of wanting say some good sausage and eggs for breakfast instead.

Dr. Justin Marchegiani:  Yes, and when I look at leptin resistance, Gary Taubes had a great analogy years back I—I spoke with him and he said, you know, stick your thumb out, right? Imagine a hammer comes down and that hammer whacks your thumb. Now all of the swelling that happens, these various interleukins and cytokines and all these different pathways that are happening underneath the skin, you know, that’s like leptin and all the TNFα and all the interleukins and the PPAR, you know, gamma agonists, all these different fancy Jeopardy words, that’s what’s happening underneath the skin. But he said, insulin resistance is the hammer and then the hammer hitting the skin and that initial response, that’s leptin, and then everything else kinda spirals out of control. So he’s like, “Well, my focus is on the hammer.” Other people they go into all the little dominos that knock over many, many times down the road. So if we look at the top 2 things, I put more of my focus on the hammer, and then you can say that maybe leptin’s the—the next domino that falls over after—after insulin if you will.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Does that make sense?

Evan Brand:  Yeah. That makes perfect sense.

Dr. Justin Marchegiani:  So looking at that, really simple, we keep fructose to a minimum. If you’re significantly overweight, you know, 30-50 lbs more, keep fructose under 25 to 15g a day. You know?

Evan Brand:  What would that look like? Explain people how would that actually be like a handful of blueberries per day, what are we talking?

Dr. Justin Marchegiani:  Well, my patient have access to the member’s area on my website and other there I have a specific handout that kinda outlines all of the fructose that are gonna be in every type of food source. I’m gonna pull it up here and I’ll—I’ll read a couple of things off it right now, but typically vegetables aren’t gonna have very much fructose, right?

Evan Brand:  Right.

Dr. Justin Marchegiani:  So you’re gonna be pretty good with fructose on a vegetable standpoint. Now–

Evan Brand:  Yeah, if you’re doing something like a Paleo template or if you have to go the AIP route, you’re gonna have that dialed in. You’re not gonna have to worry about that.

Dr. Justin Marchegiani:  Yeah, and I did an article I think last year on Is Fruit Bad For You? And I think I outlined that in that article.

Evan Brand:  Uh-hmm.

Dr. Justin Marchegiani:  But let me just give you, for instance, if you do something like strawberries you get, you know, 1 cup of strawberries is 3.8g of fructose. If you–

Evan Brand:  Wow, and nobody’s eating 5 cups of strawberries per day.

Dr. Justin Marchegiani:  No, that’s—that’d be a lot, right? Maybe—even if you did 1or 2 cups, I mean you’re still only at 8, not a big deal.

Evan Brand:  That’s great.

Dr. Justin Marchegiani:  But then when you go over to like watermelon, that’s 11 or you go over to like mango, that’s 16 for a half a cup. So you just gotta be more careful of like the tropical more sugary fruits, so I just say if you keep to medium to lower sugar fruits which are gonna be berries, even an apple will have about 9.5 so you just gotta be careful. If you do an apple and 2 servings of berries and maybe a banana, now you’re in the 30 range. So you just gotta be careful with that. So just keep to the moderate to lower sugar fruits, especially your berries, lemon, lime grapefruit, passion fruit, green apple, maybe an orange. You’re gonna be pretty much okay.

Evan Brand:  I wild harvested, wild foraged some blackberries last night. We went on–

Dr. Justin Marchegiani:  Nice.

Evan Brand:  We went on a hike and I found a couple blackberry bushes, they’re not all the way ready but there were a few, like at least maybe a half dozen of black ripe blackberries.

Dr. Justin Marchegiani:  That’s awesome.

Evan Brand:  It was amazing.

Dr. Justin Marchegiani:  That’s awesome. Very cool.

Evan Brand:  Some—my fructose level was approved.

Dr. Justin Marchegiani:  Yeah, you just gotta be careful of your FODMAPs, that’s one of the only berries that have a higher content of FODMAPs in it.

Evan Brand:  Blackberries?

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  That’s my trivia for the day, Evan.

Evan Brand:  Good.

Dr. Justin Marchegiani:  So kinda recapping, like you have the diet piece in, like if you’re significantly overweight, you know, 50 pounds plus for a man, 30 or 40 for a female. You know, keep that fructose down. Keep it below 25, ideally below 15. That’s number 1. Cut all grains out. Because remember inflammation plays a role on leptin and we know grains have things like lectins in there. It has phytates that block minerals. There’s a significant percent of the population that is non-celiac gluten-sensitive, right? Where they have genes that are creating inflammation and inflammatory response in their body because—that their genetics, the gluten proteins, whether it’s gluten in wheat, barley, rye or it’s the other grains that are cross-reacting with it. And so we have the diet piece dialed in. We’re eating good proteins, fats, and carbs, that’s great. And now we make sure the—the quality is up, right? We’re making sure we’re eating organics, because we know that toxins can create leptin resistance. So the easiest way to decrease toxin exposure is make sure you’re eating organic. Make sure it’s clean fats. Make sure your proteins, antibiotic and hormone-free. Make sure your water is filtered, right? We know certain drugs have an increase on obesity, potentially affecting weight gain and leptin such as like the MAO drugs, the monoamine oxidase anti-psychotics, or lithium or the SSRIs, these are like the serotonin reuptake inhibitors.  So-

Evan Brand:  I’m sure you and I have both heard that stories a dozen times of women that jumped on an antidepressant and they gained 20 pounds.

Dr. Justin Marchegiani:  Uh-hmm. And also their libido goes in the tank, too.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  So that’s all—so that’s hormonal-related, also neurotransmitter-related it sounds like.

Dr. Justin Marchegiani:  Absolutely. Remember hormones affect the reuptake systems in the brain. That’s why women will take birth control pills that kinda even out their hormones so their mood balances out, too. So we can do that naturally by fixing why their hormones are out of balance which typically is driven by some adrenal stress and some blood sugar stress and some infection stress and a lot of times, they’re swimming in a sea of estrogens because of our environment with chemicals and toxins and fluoride in the water. So if we clean up our food, we clean up our water quality. We balance our blood sugar. We make sure we’re not overdoing fructose even with super healthy things, like if you’re having 2 or 3 servings of berries at every meal, and then a banana at night or this or that, then you get your 50g of fructose. You gotta be careful with that.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  So you just gotta make sure that we have the blood sugar under control, and then remember protein and fats and are gonna help with your appetite more because the big issue with leptin, it’s that kind of like inhibitor valve for our appetite and we know certain things like adiponectin, peptide YY, CCK cholecystokinin, these are really important hormones that help tell us we’re full.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And when we eat high quality meats and fats, like proteins and fats, we get that feedback signal better. That’s why, if you think about it, how many people have gone and just eat a dozen eggs in the morning?

Evan Brand:  Never.

Dr. Justin Marchegiani:  No, but–

Evan Brand:  Unless they’re trying to do Rocky-style and they put them in a blender, but that’s not eating them.

Dr. Justin Marchegiani:  Yeah, but how many you know have eaten a whole box of cereal?

Evan Brand:  A million.

Dr. Justin Marchegiani:  Yeah, I mean, it’s very common or a pizza, late night pizza?

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Right? Try looking at that like, you know, pizza and imagine it like a steak that big or something, right?

Evan Brand:  That’d be insane.

Dr. Justin Marchegiani:  Yeah, you wouldn’t be able to do it. You give me a 16–20-oz steak, you’re done. That’s it.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  But with a pizza, you’ll eat that whole thing, and everyone’s had that experience, especially everyone that’s gone to college. They—they can recall those—those memories of their time. So the reason why is, right? Well, if you go back to the Pringles commercials of the 90s, I’m dating myself, remember that—let’s see if it’s in your subconscious, Evan? Once you pop–

Evan Brand:  You can’t stop.

Dr. Justin Marchegiani:  That’s it. See you got, man. And that’s the thing, right? What they’re saying is, once you eat this carbohydrate-rich, not to mention the MSG, monosodium glutamate, which actually–

Evan Brand:  Which, appetite-stimulant.

Dr. Justin Marchegiani:  Yeah, but it also doubles and triples your insulin levels. There’s research on that and if you’re doubling and tripling your insulin levels, guess what you’re doing to your leptin levels?

Evan Brand:  Yeah, that’s not good. Also, you know what, another thing which most people don’t think about, too, is you’re hyperstimulating those brain cells, too. So you’re causing neurotoxicity or revving those little brain chemicals up so you’re getting high from it, too. It’s crazy. It really is.

Dr. Justin Marchegiani:  Now we can have this podcast be like a couple hours on this topic, but that’s why we talk about like an organic, whole food, kinda Paleo template, we automatically cut out like the MCG.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  We automatically cut out like the aspartame and the crap to it. So there are articles linking MSG to leptin resistance because of the extra insulin and the extra leptin. So remember when we talk about eating good, organic foods, we’re automatically getting insulin resistance under control and we’re automatically as a result—remember the Taubes analogy, right? Insulin’s the hammer, leptin and all the other cascades are the effect after the fact that we get leptin under control and then we get your willpower under control. I mean, you can choose the right foods and you can feel satiated.

Evan Brand:  Yup, well-said. So I think maybe just wrapping this up then. We talked about the diet. We talked about looking for infections, because if the diet’s clear and we know that that’s not your cause of inflammation, then we have to look for the other sources, too. So we talked about adrenals–

Dr. Justin Marchegiani:  Uhmn.

Evan Brand:  You brought that up.

Dr. Justin Marchegiani:  Yup.

Evan Brand:  You brought up the gut, ruling in, ruling out infections with people, that’s a big cause. Any other hidden—hidden causes of inflammation like if we’re talking besides gut, besides adrenals, besides exogenous endocrine disruptors?

Dr. Justin Marchegiani:  Well, I would just say the fact that we are exposed to toxins in the environment outside of just what’s in our food, right? Just stuff we’re breathing, I mean God forbid, but there’s 2 billion pounds per year of pesticides dumped in our environment even if you’re not eating it, you may still be getting it in via water supply or just run-off, who knows? Pharmaceutical drugs are in the water supply now. So if you don’t have a really good water filter, there’s probably some ways you’re gonna get exposed to it. If you’re walking downtown, like I was in Austin over the weekend, well, you walk by–

Evan Brand:  Water traffic.

Dr. Justin Marchegiani:  You walk by a big truck that has a whole bunch of, you know, exhaust coming out. I know Dr. Kurt Woeller mentioned with you in your one year interviews that he’s seeing a lot of gasoline like benzene and gasoline molecules in some of the organic acids testing, right?

Evan Brand:  Yup.

Dr. Justin Marchegiani:  Yeah, so we’re getting exposed to this stuff and some people may need extra detoxification support. They may need extra antioxidants and extra phase 1 and phase 2 detoxification support in their diet because of the accumulation of these toxins, so we may have to stack on top of a good diet and on top of a good lifestyle, specific extra supplements to help fill in the gaps what’s going on.

Evan Brand:  Right, yeah so you’re saying basically in a perfect world, if we didn’t have this toxin exposure, maybe the diet would cover us but in the modern world, it’s just not. I’m almost convinced that—that I could be classified with someone with like chemical sensitivity.

Dr. Justin Marchegiani:  Right.

Evan Brand:  I mean, if my wife and I walked past someone with like extreme amounts of perfume on, I get an instant headache. So I think there’s probably still some liver stuff going on with me. I probably need to up my antioxidants. So you’re saying we need to counteract this. In a perfect world, if we had, you know, 100 acres of forest to live in and then we had a perfect diet, our toxin load would be less and the antioxidants we get naturally in the food may be enough, but if you’re in rush hour traffic and you don’t have your recirc on in your car and you’re breathing that stuff in, you need the extra antioxidant support.

Dr. Justin Marchegiani:  Exactly, there’s a phenomenon known as TILT, toxin induced loss of tolerance. That’s where you get, you know, sensitive to certain perfumes and things like that, just because your body has lost that tolerance because of the cumulative effect of the toxic load that you’ve been under. Now I think with you, it’s probably just that you get so used to being healthy that when you get exposed to some chemical, you’re just really in touch with it like a lot of people find that with sugar. Like they don’t eat a lot of sugar then they get exposed to like maybe a sip of soda or they eat one of their—their kid’s like fruit snacks, and they’re like, “Whoa! That was way too much sugar.” And it could be just that like–

Evan Brand:  So you’re thinking it’s maybe not dysfunction. It might just be that I’ve got back to baseline of pretty low toxin exposure and then when I do, the body’s like ding, ding, ding!

Dr. Justin Marchegiani:  Yeah, that’s kinda how I look at them. My analogy to my patients is well, it’s like saying that you—the alcoholics has a stronger liver than you just because he gets drunk off of 20 beers and you get tipsy off of one.

Evan Brand:  If I took 1 shot. I’m—I’m almost toast.

Dr. Justin Marchegiani:  Wow.

Evan Brand:  So if you ever take me out to drink, you’ll know that.

Dr. Justin Marchegiani:  That’s—that’s really good. I’ll have to—that’s good, next time I’ll fly you in here to Austin, I—I know you’ll be a cheap date at least.

Evan Brand:  Yeah, exactly. One shot of tequila for example, I’m done. That’s it. Game over.

Dr. Justin Marchegiani:  I hear you, man. I’m very similar. I don’t need much alcohol, maybe one or two and I’m—I’m just, you know, gently buzzed. You know?

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Just enough to like kinda like lubricate the conversation, right?

Evan Brand:  Right.

Dr. Justin Marchegiani:  That’s it.

Evan Brand:  Oh, actually a lot of people, they have to drink to have my level of social lubrication. Like I’m so socially adequate as—as I am naturally, that most people have to drink to get to my level of being able to have a conversation.

Dr. Justin Marchegiani:  Nice. I will give you 5 Paleo brownie points for that one, Evan.

Evan Brand:  I—I pride on that one.

Dr. Justin Marchegiani:  Very cool. So kinda just summarizing that whole TILT phenomenon, that tolerance induced loss, or that toxicant induced loss of tolerance, the more toxins that you get exposed to and the less ability your body has to excrete them, the more you’ll have this TILT-ing going on. So what Evan was saying before right on, diet and lifestyle’s like solid, very, you know, very important. If you’re in a city area, you may want to think about getting a really good high quality air filter. I have one by Advanced Air in my store that I recommend and use. So justinhealth.com/shop and it’s my air filter over there. I think Evan may have one, too. So a good air filter especially if you’re in the city. Clean water, organic food. If your gut’s not working, remember if you’re—if you have an infection and your gut’s not working, you’re not absorbing nutrients, that means you’re not absorbing the antioxidants and the sulfur-based aminos to run your detox pathways adequately so we may have increased oxidative stress and—and lower nutrients to run our phase 1 and phase 2 detoxification. So get your gut looked at. Run a good quality organic acids test to see if you have enough nutrients to run those pathways. If not, fill in the gaps, supplement a really good diet so you can be at optimal function.

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  Anything else, Evan?

Evan Brand:  Yeah, I wanna direct people to stateoftheair.org. It will take you to lung.org, the American Lung Association and you can actually go to stateoftheair.org and you can select your state and then you can look at the particle pollution because some of the biggest offenders are in the summertime when ozone is created from all of the exhaust and car fumes and things like that. We actually had some high air quality alerts in Lowell last week and it was in the high risk category. So not just, you know, how sometimes they’ll say elderly people need to stay inside or very young, it was saying even the average person should be inside because the ozone level was so high and then you also have something that’s more damaging called PM2.5 and then PM10, really, really small microns that’s from other like industrial operations, those were high, too, in my state, in my county. So look it up. Look up your state. Check out your county. We had an F for like several, several, several days out of the past few weeks which is just horrible. Surprisingly, even Los Angeles was better. I guess due to the—the ocean air over there.

Dr. Justin Marchegiani:  And that’s stateoftheair.com?

Evan Brand:  Stateoftheair.org.

Dr. Justin Marchegiani:  Ah.

Evan Brand:  And you can—and you can go and you would just go for—and look up Texas and just look into—I can’t remember the name of the county now. What county is Austin in?

Dr. Justin Marchegiani:  That’s Travis county.

Evan Brand:  Travis, that’s right. You can look up Travis or some of the outer, it’s there.

Dr. Justin Marchegiani:  Okay, cool. Oh, just summarizing–

Evan Brand:  You have–

Dr. Justin Marchegiani:  What? Go ahead.

Evan Brand:  I was just gonna say, people so check that out. Check out your air quality because it’s not to say you need to live in a bubble but it’s something to consider and–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  It’s another factor. There—there’s not one thing that makes you or break you which is why you and I have these discussions every week because people can always make little improvements to—to their environment.

Dr. Justin Marchegiani:  Yeah, exactly. And then also, people that are, you know, cigarette smoke goes without saying, hey, if you’re smoking marijuana, too, remember there’s still incineration that’s going on there with the plants or with the—the wrapping paper if you’re doing a joint. Remember there are polyaromatic hydrocarbon (PAHs) or heterocyclic anion compounds that you get to the incineration, so remember that’s adding to that, you know, oxidative load, right?

Evan Brand:  Yup, so use the vaporizer if you’re gonna, you know, consume it orally. If you’re gonna do topical, if you wanna do soft gels–

Dr. Justin Marchegiani:  Do it oil.

Evan Brand:  CBD oils, yeah, tinctures.

Dr. Justin Marchegiani:  Or you can do in a tincture, so those are safer ways to do it so you don’t get the incinerating compounds there.

Evan Brand:  Yup.

Dr. Justin Marchegiani:  And also we touched upon it but why does exercise help? Exercise helps because if you’re doing the right exercise, it puts on muscle and the more muscle you have, the more insulin sensitive you are, right? The more you have these little GLUT4 receptors that reach out in the muscle and they pull sugar in better so the more sugar you’re able to pull in, the less insulin resistant you get. So muscle makes you more insulin sensitive by having more GLUT4 to pull sugar in, but also when you’re doing the exercise itself, you—you’re pulling that blood sugar out of your bloodstream and burning it up, too, which is gonna make you more insulin-sensitive as well.

Evan Brand:  That’s great.

Dr. Justin Marchegiani:  So toxins in your food, clean water, clean air, diet, lifestyle, exercise stuff, and then we also mentioned the guts and the supplements that may be needed extra if we have extra stuff going on. That’s where patients should see their doctor, their functional medicine prov—practitioner or physician, and/or reach out to us because we see patients like this all the time and we are experts at treating these issues.

Evan Brand:  Absolutely, well-said.

Dr. Justin Marchegiani:  Evan, great day, man! You were on fire today.

Evan Brand:  Alright! You, too, man.

Dr. Justin Marchegiani:  Love it. Take care.

Evan Brand:  Take care.

Dr. Justin Marchegiani:  Bye.

Evan Brand:  Buh-bye.

References: http://www.ncbi.nlm.nih.gov/pubmed/17212793 http://articles.mercola.com/sites/articles/archive/2012/10/29/leptin-resistance.aspx# http://articles.mercola.com/sites/articles/archive/2010/01/02/highfructose-corn-syrup-alters-human-metabolism.aspx http://drhyman.com/downloads/Toxins-and-Obesity.pdf

Podcast #160 Ann Louise Gittleman - The Importance of Bile Will Blow Your Mind

Ann Louise Gittleman on Not Just PaleoToday's Guest

New York Times bestselling author Ann Louise Gittleman is highly respected as a health pioneer, weight-loss expert, and award-winning author of thirty books, including The Fat Flush Plan and her latest book Eat Fat, Lose Weight: How Smart Fats reset metabolism, stress, hunger and sex hormones for lasting weight loss and radiant health.

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Today we discuss

  • Lead poisoning and the fall of the Romans
  • How healthy fats actually help you detox
  • The truth about bile and toxicity
  • How to support liver health
  • Losing weight is effortless with good fats
  • My new ADAPT product

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Evan Brand: Hello, welcome back! We’re with Ann Louise Gittleman. We’re gonna jump right

into her new book which is amazing in the sense that there’s no B.S. It gets straight to the point.

It’s like: `Look, here’s what you need to do, do it. Here’s even some recipes to help you do it. So,

you have no excuses not to do it’. [It’s] called “Eat Fat, Lose Weight: How Smart Fats Reset

Metabolism, Stress, Hunger and Sex Hormones for Lasting Weight Lost and Radiant Health”.

Hello, Ann! Welcome back!

Ann Louise Gittleman: Hi, Evan! Good to be with you.

Evan Brand: Yes, Ma’am! So, last time, we talked about copper toxicity and it was an awesome

geeky topic.

Ann Louise Gittleman: (laughs)

Evan Brand: [It’s] sort of the modern-day fall of the Romans [and] how they, basically,

destroyed their population with lead and how we are, sort of, doing the same with copper. But,

now, we are tuning our dials a little bit back into this diet picture because people still don’t

have it dialed in and they need to get it dialed in.

Ann Louise Gittleman: Yes, indeed. I agree with you. There’s a little bit of a similarity, if I can

draw that little bridge, in terms of the “Eat Fat, Lose Weight” and that is without the right fat

we’re going to go to [the] route of the Romans because fat is so integral to weight loss, to heart

disease, to the immune system, to diabetes, to cancer, to the skin, the nails, and allergies, and

so forth. So, if you’re not eating the right kind of fat then it will be a downward health cycle for

almost all your bodily systems because fat is truly the macronutrient that is essential. There is

no other nutrients that you can say that about, Evan.

Evan Brand: So, what year did you figure that out?

Ann Louise Gittleman: Before you were born, my friend. (laughs)

Evan Brand: (laughs)

Ann Louise Gittleman: I figured it out when I was the Director of Nutrition at the Pritikin

Longevity Center which was way back – and I’m only kidding, maybe not in 1980 – and I wrote

a book “Beyond Pritikin” which was called “A Total Nutrition Program for Weight Lost Longevity

and Good Health”. I took the old Pritikin program, which was based on `no fat-low fat, high

complex carbohydrate’, and I turned it around using helpful essential fats and lower

carbohydrate intake to make a guide to the essential fats. I talked about how carbohydrates,

when they were imbalanced, stimulated insulin production which promoted the storage of

body fats – that sounds familiar, doesn’t it? – and how you need certain fat burning nutrients to

boost the body’s ability to burn fat. That was also the place that I introduced a new program

called the “Two-Week Fat Flush” which became a book in it of itself, my best-selling book,

which helped detoxify the body and jumpstart weight lost. So, fats were back way back in the

1980’s and whatever I wrote about back then was very *untypical(5:22) to the ‘no fat- low fat,

high complex carbohydrate’ diet model but I was finding that people that did without fat only

got sicker in terms of immunity, but, they also begun to develop obvious auto immune

situations like fibromyalgia and chronic fatigue, as well as allergies. So, as far as I was

concerned, fat was the nutrient that shouldn’t have been demonized, we just didn’t understand

it. And, we had to get rid of the carbohydrate including a lot of the grains that stimulated insulin

and, therefore, fat promotion. So, I turned all that on its head and it was a very unpopular

stance at that point. But, I think I’ve been vindicated because the latest study suggests that fat

is back. Number one, that’s it is not the maligned nutrient, or the demonized nutrients, that we

thought in terms of heart disease as well as cholesterol. So, all of that has been revived. You

can eat fat, you can lose weight but you have to be able to digest it and utilize it and that’s

really the key to what I bring to the table in “Eat Fat, Lose Weight”.

Evan Brand: That’s a good point. So, let’s break that down a little bit. So many people – I’ve

never tested anyone that does not have some level of adrenal dysfunction or full blown adrenal

fatigue. So, can we talk about that [and] how that can inhibit your future thyroid and mess up

this whole process of optimal digestion?

Ann Louise Gittleman: Yeah. We know that the thyroid is internally connected with the

adrenal. The two are, kind of, a tag team. And, sometimes it’s adrenal exhaustion which is the

precipitating factor when people have thyroid issues. But, what we have found – I don’t know

the exact connection [but] there is a very interesting mechanism at work here – is that when

people develop hypothyroidism or issues connected with their thyroid, very frequently, they’ll

have their gall bladder out. And so, there is a connection with the way in which your body

metabolizes fats, which is the actual purpose of the bile that your gall bladder stores and then

secretes when your body needs to breakdowns fat or any other kind of food, but mostly fat. For

some reason or another, when you’re not breaking down those fats properly then perhaps you

start to exhibit fatty acid deficiency or even saturated fatty acid deficiency whereby vitamin A,

D, E and K are not broken down sufficiently and you are not getting all the nutrients that you

need. So, there is that connection number one. And, fats also are [a] very important area

because they stabilize blood sugar. Unlike carbohydrates or even proteins, fats are the most

important blood sugar stabilizing agent. So , if you don’t have enough in your diet, or the right

kind that your body can break down because you don’t have enough bile, then you’re not

gonna be having all of the wonderful qualities that fat can provide. And, in terms of digestion,

everybody needs bile to breakdown fat. So, if you don’t have a gall bladder, you need to be

taking some of the bile nutrients that I suggest to break down fat and also to detoxify because

without sufficient bile, your body does not have a mechanism. It’s almost like a transport

system that the liver uses to dump all of its toxins. So, bile is important because it breaks down

fats and it also removes toxins from the body. I think we’ve forgotten that it’s something that

Evan may have talked about many, many years ago at the turn of the century when all of the

original healthy pioneers were talking about health. They talked about promoting better bile

production and you and I know that nobody is talking about bile. As far as I’m concerned, bile is

your best friend when it comes to weight lost and overall health.

Evan Brand: That’s amazing! So, does that even trump optimal hydrochloric (HCL) acid

production if we go upstream into the stomach a little bit?

Ann Louise Gittleman: Well, here’s the deal. If you don’t have enough HCL, you’re not gonna

be triggering the gall bladder to release bile. So, they go hand in hand. It’s another tag team.

You’re very bright, you’re very intuitive, here because the two go hand in hand. So, you need

the right amount of HCL to trigger that release of the bile – you need the two. A lot of people,

when they get to a certain age, they don’t produce enough hydrochloric acid, therefore, they’re

not producing enough bile and then that fat can actually – it, kind of, putrefies in the system.

So, you need both of them, quite frankly, and it’s very easy to get your HCL up to snuff if you

take a little bit of beets which have betaine – some HCL in it of itself - and a little bit of vinegar

and water or even some were using bile salt in terms of helping the bile production. If you don’t

have enough salt or you don’t have enough zinc, or enough B1, or even iodine, you don’t make

enough HCL. So, there are a lot of other nutrients that are needed in this whole connection.

Evan Brand: Right, yeah. Not to mention the previous history of acid blockers and other

prescription that people may have had. So, for me, I always start with 1, 2 punch of the

supporting gall bladder and supporting HCL production for all my clients. I find that it’s most

impactful thing to really get things moving, figuratively and literally, here.

Ann Louise Gittleman: Well, that’s brilliant because most practitioners don’t do that. You

actually need the 2, but nobody talks about the gall bladder. We even take it out. They are

about half a million gall bladder surgeries a year. When you take out your gall bladder you have

a very even digestion of fat going on. The amount of bile that your body is, therefore, producing

doesn’t always match the amount of fat that you’re taking in so that fat just goes un-

metabolized. You can develop a little fatty ring around your liver, that love handles that people

develop and so forth, and you’re not detoxified. So, all of that is so important and that’s why I

like the bile salt. I talk about some of the nutrients that people need in “Eat Fat, Lose Weight”:

the betaine, as I mentioned, which is so very high in beets. Lecithin, which is an unknown

quantity these days – we used to put lecithin all the time in our smoothies because * ….(11:25)

the bile, as well as lemon juice, taurine, and choline, which is very important to de-fat the liver.

All of that I promote in “Eat Fat, Lose Weight” as well as some of the supplements and the

foods that you can take that get some of these very important fat promoting [and] fat burning

and bile-making nutrients in your diet.

Evan Brand: Good stuff. So, a lot of people that are listening, they’re tuned in to this 1% of

optimal health already. So, I think sometimes we forget what is existing in our country and on

the planet – outside of our little healthy bubble. We assume – because all of our friends and

colleagues and all of the podcasts and authors we listen to are getting these health stuff dialed

in that the rest of the world is not. And, you put a lot of good five key points that we need to hit

on that talks about how sick we are. So I’m gonna read through those real quick: One, being

65% of the population is now obese. Adult-onset diabetes has more than tripled in the last 30

years. The incidents of certain kinds of heart disease is increased. Depression is widespread

epidemic. And, even now, I saw recently, Ann, the CDC – they’re saying that depression is, now,

the number 1 leading cause of disability in the United States.

Ann Louise Gittleman: Oh, my goodness! And that’s because we’ve been fat-free and loading

up on sugar and grain. That’s awful. We can certainly turn that around with your help, Evan.

Evan Brand: So, then, lastly, you write here that new health problems appeared out of

nowhere. So, chronic fatigue, food and environmental sensitivities, leaky gut syndrome, yeast,

mold infections, autoimmune issues. You’ve seen a huge change. And, I’m assuming, an

exponential increase in this stuff even since you started talking about health some time ago.

Ann Louise Gittleman: Yes, because you never saw the kind of diseases that people are coming

down with. From rheumatoid arthritis to MS to the autoimmune problem [and] all the kinds of

– I [even] see some Hashimoto’s. We just never saw that back then. So, I think that eating fat

[and] losing weight being able to digest it absorbs it, dissimilate it, is really key with this whole

message. And, let’s not forget, that the right kind and the right amount of fat really allows every

one of us to lose weight effortlessly and painlessly without being preoccupied with dieting. Fat

truly provides, I would say, the long-term satiety we all crave. I’ve seen how low-fat diets really

leads to persistent food craving and continuous hunger and even over eating which, of course,

turns to fat. So, adding, not subtracting, enough of the smart fast to the diet is one of the key

ways in combination with a little exercise to attain and maintain normal weight. So, it goes far

beyond obesity in terms of what does ‘no fat, low-fat’ diet craze has precipitated. And, of

course, that diabetes level that has just skyrocketed since we’ve been ‘no fat, low-fat’ is huge

and even ADD and ADHD and all of these brain situations that we’re speaking about – the

depression, the anxiety, and the nervous system, the sleeplessness – all of that is unnecessary if

we’re taking the right kind of fat. So, it is a key nutrient [and] it shouldn’t be demonized, it

shouldn’t be maligned, it should be elevated. Time magazine, a little while back, had a big, big

picture of butter on their cover, I’ll never forget it, and I was so elated because it was like butter

is finally back. Well, yeah, but it’s not just butter, it’s also these other smart fats that our body

needs in terms of the mucous membrane, in terms of your ability to ward off allergies, in terms

of beautiful skin, hair, and nails. There’s so much that we can do just by taking a little bit of the

right fat daily, whether you pop it into a smoothie, whether you put it on your grain-free bread,

whether you put a little butter or ghee or even coconut oil or the newest kid in town *will make

a 7 oils (15:25) [and] you put that in your baked potatoes or your baked sweet potato. There’s

so much you can do. There’s just no reason that we should have any of these disorders in our


Evan Brand: I totally agree. So, let’s talk about CLA a little bit. This is a fun one, conjugated

linoleic acid. Now, this is in butter [and] so people are already getting it. But, I’ve used it and

several women [say] `I want health to be the main priority and weight loss be a side effect’ but,

truth is, supplementing CLA is incredible for body fat. So, can you talk about that a little bit?

Ann Louise Gittleman: Yeah! I’m happy to. CLA is this magical bullet. It’s almost like a – how do

we say this? – It’s like a magic diet bullet that interferes with the way in which your body is able

to breakdown fats by, somehow, interfering with the lipase mechanism, which is the fat

digestive enzyme. And, we found years and years ago when people were eating – and this was

back until the late 1970’s – we were all eating grass-fed beef. So, that meant butter was very

high in CLA, it meant our cream was high in CLA, and even our meat was high in CLA. And, after

that, we started feeding all of our cattle grains rather than grass, and so, the CLA content in the

diet went downwards. Ever since then, we’ve been gaining weight steadily. So, you need your

CLA because it seems to be very important at targeting critical fatty acid in the omega 6 family

that targets belly fat, abdominal fat, and I have seen near miracles with that. Of all the ones

that I write about, it’s the one I’ve had a lot of experience with because I used to go on the road

with my “Eat Fat, Lose Weight” message and people would start taking a 1000mg – It’s 1 gram

three times a day with meals – and within a very short time they will lose weight effortlessly. I

had a wonderful gal that was disabled, she was in a wheelchair, and she just had a wonderful,

wonderful spirit. She said to me, “You know, I can’t exercise but do you think this would help

me lose weight?” and I said, “Let’s try it out and see!” And, within six days, that’s less than a

week, she said she had lost about 3 inches around her waist and the only things she did was to

take CLA. So, whether that works with everybody as quickly, I can’t say. But, I do know that it

has a wonderful track record of really targeting that belly fat.

Evan Brand: That’s amazing! So, how much butter do you go through at your house?

Ann Louise Gittleman: Too much! (laughs)

Evan Brand: (laughs)

Ann Louise Gittleman: We go through quite a bit of butter. We have the [pasteurized] butter

and I put it just about on everything and it’s very, very, satisfying. When I’m hungry, there’s

nothing like a little butter and I’ll put it on a wheat-free cracker that I get – the Mary’s Gone

Crackers - [and] I’ll put a little bit on there and I just crave it. Sometimes I mix it with some

flaxseed oil, high lignan flaxseed oil. So, I get the best of both worlds, so to speak. We go

through an awful lot and I go through a lot of high lignan flaxseed oil. I go through a lot of

macadamia nut oil which is what I use for high-heating. My latest craze is one here, Evan, that I

wrote about was the pine nut oil because it’s good for healing the digestive tract. For people

that have esophageal problems or that have been diagnosed with GERD (Gastroesophageal

reflux disease), this is one of the best things you can do to really heal your esophagus and

stomach lining.

Evan Brand: Wow! How do you use that?

Ann Louise Gittleman: It’s easy! You do 1 teaspoon before meals and it’s very, very delicious. I

use – I think I gave the name brand in the book – Siberian Tiger Naturals, as I recall. It is

magnificent! It’s very pine-nutty, they get their pine nuts from Siberia so I know that they are

not toxic as some of them can be if we get them from China. It’s delightful, it’s delicious, and so

healthy. It was amazing! I did research and I talked about some of these elements that are in

the pine nut oil that are very healing for the digestive tract. And, it really heals better than

anything that I’ve ever used with my clients, whether that’s been aloe or DGL

(Deglycyrrhizinated Licorice).

Evan Brand: Even better than those two?

Ann Louise Gittleman: Yeah! Quicker!

Evan Brand: Wow, that’s awesome!

Ann Louise Gittleman: Yeah, it’s amazing!

Evan Brand: Okay, I do want to talk about fluoride and bromide and chlorine a little bit. You put

here your number 9 tip to really get this thing going here – to boost your metabolism and heal

your thyroid – is to avoid these things like the plague. Now, I went on a tour here of my local

water company in Louisville, Kentucky. They rated it as one of the most, number 1, best tasting

tap waters in the country. The taste is incredible but I went through this entire tour and they

never talked about fluoridation and I knew that they fluoridated it. So, she said “Do you have

any questions?” and I said “Well, how does the fluoride process work?” Long story short,

basically, she was hesitant and reluctant to answer the question, but she did. [She said that] at

the end of the treatment process, right before it gets sent out into everyone’s tap, they bring in

a dump truck or two full of sodium fluoride and then they dump it in and stir it into the water

and then ‘Okay, two thumbs up, now, it’s ready to go out’. It blew my mind. Maybe we can talk

a little bit about fluoride. I’ve covered it before. You and I probably talked about it last time but

it never gets old.

Ann Louise Gittleman: I know, it never gets old. Unfortunately, it should get the heck out of

our water, in our toothpaste, and everything else that we’re putting in these days. It can

displace iodine in your thyroid. So, between the fluoride, the chlorides as well as the bromines,

we’ve got a problem because if you’re gonna be kicking out iodine from your thyroid, then

you’re gonna have a problem in terms of metabolism and your antibacterial effects of the

thyroid, which can really detoxify all incoming bacteria. So, what we need to do is to get a really

comprehensive water filtration system because you just never know what’s in your water. A lot

of these toxic elements, between you and me, Evan, go far beyond the fluorides, the chlorines,

and the bromides. You gotta get rid of the parasites and some of the radioactive waste that are

spilling into the water as well. So, I use the particular system from – shall I mention the name?

Evan Brand: Sure!

Ann Louise Gittleman: CWR. We get our system from CWR. I think if people call Uni-Key at 1-

800-888-4353. You can be in touch with somebody from Uni-Key, that’s my distribution center

that works directly with these people [that are] the water experts, and get a system that’s

customized for your own use – to get rid of the fluorides, bromides, and the chlorines. That’s

what I have been using to bathe in, to washing my hair in, and to drink in.

Evan Brand: So, this is a whole house filter. Is it reverse osmosis? Is this carbonation?

Ann Louise Gittleman: It’s everything! It’s reverse osmosis, it is ultraviolet. We’ve got UV and

then there is a special filtration system that’s made from ceramic with a very fine pore mesh

filter that can block the parasitic cyst. So, it’s everything that’s in your water – we’re gonna get

out of it. The other element that I just read about which I have known about in my water here

in Northern Idaho, is that a lot of water is loaded with uranium. And so, we just don’t want to

take the chance that, perhaps, radon could be getting into your system through the water

supply. So, you’ve got to do something to get rid of that little element as well, which is very,

very toxic.

Evan Brand: So, CWR – what does that stand for? So we can find it…

Ann Louise Gittleman: Clean Water Revival

Evan Brand: Okay, great!

Ann Louise Gittleman: Yeah. I think it’s a very cute title – Clean Water Revival. And, the head

of Clean Water Revival is a microbiologist. So, he has a PhD in microbiology and he has been on

top of all this for years. My home has a huge tank that, now, gets rid of the uranium because

we tested my water a little while ago [and they said] “Hey, I hate to tell you but you’ve got

uranium” and [I said] “Wow. We got out the fluoride, we got out the bromide, we got out the

chlorine and, now, you’re telling I’ve got uranium. What are we going to do?” And if I we have, I

know everybody else does too. Lo and behold! Right before our interview today, I read

somewhere in AOL that uranium is now found in the water supply in many, many locales in the

United States. So, it’s just one more thing to be aware of.

Evan Brand: Right. Dr. Roy – he seems like a good guest as well to talk about water…

Ann Louise Gittleman: Oh, he’ll be your best guest. He’s brilliant. Totally brilliant.

Evan Brand: So, something cool that you wrote on here is that 2-3mg of the trace mineral

boron can help neutralize fluoride. So, would you be just using some trace mineral drops and

adding that back to your water? How would you apply it?

Ann Louise Gittleman: I get, at least, 3 mg of boron on a daily basis. I developed a multiple that

I take. But, I am on the road so much [that] I need something in pill form. As far as I’m

concerned, that will kick out the fluoride. But, boron actually displaces fluoride so that’s a

pretty good little secret to know.

Evan Brand: Interesting! So, is it in the halide family? How does it do that?

Ann Louise Gittleman: It’s not a particular halide or halogen but it does have the ability in

terms of its chelating factor. And, there’s some interesting studies which I can forward to you –

I can’t put my hands on it right now – that discuss how important this is. Many medical doctors

that focus on integrated and functional medicine are actually using that amount of boron to get

rid of all kinds of fluoride. Some people use trace mineral test, they use *SpectraCell (25:13)

analysis, to figure out if your boron is low. We have used – what do we use? – Trace mineral

analysis, I believe. We use the hair because it’s non-invasive for people. We constantly find

boron is a low, low mineral. It’s one of the most sufficient in the body, isn’t that interesting?

And, if it can chelate fluoride then maybe that’s the reason it’s so low. It’s constantly trying to

do its job.

Evan Brand: Right! That’s incredible. So, you have a lot of stuff in your brain. You have so much

knowledge that we can easily just geek out on any subject.

Ann Louise Gittleman: (laughs) That’s a good one!

Evan Brand: But, if you were to dial yourself in and slow your brain down a little bit and you

were able to spit out three of the biggest pieces of the puzzle that people should be working on

or us as a civilization should be working on. What would those three be?

Ann Louise Gittleman: The three would be, number 1 – bile – you need to build better bile. It

is the key to breaking down all kinds of fats and it is the key to detoxification because bile is a

very potent antioxidant. In order to do that, you need to read “Eat Fat, Lose Weight” [and] get

those nutrients in your diet and make sure your liver is de-clogged of fats, which is why you

need 500mg of choline three times a day. So, that’s number one. And then, number two, I

would suggest that everybody starts to balance their adrenals and their thyroid and you can do

that with the right amount of fat and getting rid of gluten in the diet, which is very detrimental

to the thyroid hormone. And, to get certain types of probiotics which will actually make

glutathione, which will detoxify all the heavy metals that could be disrupting the thyroid

hormone as well, including mercury and copper. And, there’s a new one on the market that

essential formulas has just can’t come out with, which is the liver and detox, it’s a particular

glutathione-making probiotic which they have the exclusive rights to in this country; so you’ve

gotta take a look at that. And then, probably, number three would be that I think everybody

needs some CLA and some GLA (Gamma-linolenic acid) because those are the two most

efficient essential fatty acid when I do my fatty acid testing. So, that might mean 1g CLA three

times a day and maybe 360mg of GLA for beautiful skin, hair, and nails. No more diabetic

neuropathy, no more morning stiffness. And, it’s very, very helpful in terms of PMS,

perimenopause, and menopause. And, if you’re a female, you know what I mean.

Evan Brand: Yeah, that’s great! How do you stay inspired? This is the last question of the day.

How do you stay inspired? There’s so much stuff that we can focus on. You’ve seen the

degradation of the food supply in your lifetime. You’ve seen so many different things go wrong.

Is it just trying to pump out this information that keeps you up or do you have some type of

meditation practice? What’s your secret to not burning yourself out when you’re shouting this

stuff out at the rooftops?

Ann Louise Gittleman: (laughs) Well, that’s a good question. Let’s see, what keeps me

inspired? When I learn something or go through things myself – because it’s always enlightened

self-interest, Evan. That’s why we do what we do very often times – when I learn something

that I know is helpful for me, I just feel compelled. It’s almost like – I can’t quite explain it. I feel

motivated, compelled, I feel energized to have to share this with everybody else. And, I think

that the fat piece is so important. But, just as important is our lack of ability to digest and

metabolize that fat, which is also important as a detox tool. So, I wrote this book in about 1

month. I got up at 6 in the morning, went to bed at maybe 11 o’clock at night, and took very

few breaks and, in my age, that wasn’t an easy task. But, it was like ‘Well, if this can help one

person, if this can save somebody’s life, this can make a difference in their thyroid, and their

adrenals, and their ability to lose weight and get rid of some autoimmune diseases, then we’re

on the right track.’

Evan Brand: That’s beautiful. So, it came to you as a spark of lightning and then you just had to

throw it out on paper.

Ann Louise Gittleman: Yeah, yeah! And that’s how it comes.

Evan Brand: Wow.

Ann Louise Gittleman: And, now, I’m trying to regenerate after that 1 month of sleep and, as I

say, in my age – I’m 66 – I’m sitting at the computer and I’m not the most technologically

advanced person there is. But, it’s like – I can’t quite explain it. I think it’s like the hand of God.

Evan Brand: So, how many books have you written in total?

Ann Louise Gittleman: 30.

Evan Brand: Oh my god! So, do they all come like that? Because I’ve written 3.

Ann Louise Gittleman: No, no, they don’t. The only ones that come are the ones where I know

that there’s a message that I have to get out there. And, the ones that have come like this are

the first one, “Beyond Pritikin” – my million copies best-selling book – [and] “Fat Flush Plan”

which has been a huge hit for us and really talked about detox and what you need to do to

detoxify with the right fat, which is a similar message but not as updated as the “Eat Fat, Lose

Weight”. Those three, the same feeling.

Evan Brand: Oh my gosh. That’s amazing! Okay, I’m so glad to get that insider secret because I

have those moments and I need to look forward to those moments and when that happens,

that’s when you know. Because you’ve written some where it’s not as – you just can’t get it out

that quickly then, maybe …

Ann Louise Gittleman: No, no, no! But this comes from another place, it just…

Evan Brand: I totally understand.

Ann Louise Gittleman: It’s kind of – It’s very hard to put my finger on it. I call it the

*Shafina(31:08) [and] in Hebrew it means – it’s kind of like the Holy Spirit. It’s the only way I can

describe it because I can go without sleep. I wake up with ideas and I say `I have to do this’ and

it’s this divine destiny or something like that. So, I’m hopeful that this book will affect people

the way that it was intended to.

Evan Brand: That’s incredible! Definitely, we’ll put the link for people to go purchase that “Eat

Fat, Lose Weight”. You’re listening to Ann Louise Gittleman and this is for sale, currently?


Ann Louise Gittleman: Yes. In order to get it out as quickly as I need it to, we decided to

release in a Kindle format. But, if all goes well, there should be a ‘book’ book, a real book – a

hard cover – in February of 2016.

Evan Brand: Okay, so the nerds can download it now and the old school people can get in

February. That’s perfect!

Ann Louise Gittleman: (laughs) Well, I’m an old school person and actually you could download

even if you don’t have Kindle. You can download this on any device that you have, even your

PC, your laptop, or any other smartphone device or – what are they telling me – an android, an

iPad, a tablet, a nook, this and that. But, you can use that format for any device so don’t be

afraid of the Kindle. I don’t have a Kindle and neither do a lot of my followers but they’re still

downloading it.

Evan Brand: Perfect! Well, Ann, thank you so much for coming on. And, I look forward to talk

with you soon.

Ann Louise Gittleman: Yes, thank you, thank you so much for a wonderful interview.

Podcast #147 Dr. Justin and Evan on Why You're Eating Healthy But Not Seeing Weight Loss


Dr. Justin Marchegiani and Evan Brand talk about exercise and diet. Also the stress and thyroid connection. They talk about sleep and how it can affect blood sugar and insulin. Find out the things you need to get dialed in to get the results you want for fat loss and weight reduction. Fat woman give up wearing her tight jeansDiscover how functional medicine lab tests and blood sugar markers play an important role for burning fat in his podcast. Also find out why Dr. Justin recommends getting reverse osmosis countertop filters as part of his water filtration system to get rid of fluoride.

In this episode, topics include:

13:15 About cortisol and insulin

18:05 Functional medicine labs/Blood sugar markers

20:37 Metabolism damage

22:26 All about fluoride

26:27 HCG diet




Dr. Justin Marchegiani: Hello, ladies and germs.  This is Dr. J here.  I’m with Evan Brand, the one and only.  Evan, what’s going on, man?

Evan Brand:  Hey, not much.  Did you just say ladies and germs?

Dr. Justin Marchegiani:  I did.  I’m sorry.  It’s Friday.  I’m actually heading out to Vegas tomorrow, so I’m feeling pretty good.

Evan Brand:  Awesome.

Dr. Justin Marchegiani:  Feeling loose.

Evan Brand:  Awesome.  You gonna have some fun down there?  What are you gonna do?

Dr. Justin Marchegiani:  Actually, when I go to Vegas, I like to eat really good rib eye steaks.  I don’t gamble.  I don’t stay out late.  I go see really good shows and like sleep 10 hours a night.

Evan Brand:  That’s awesome.

Dr. Justin Marchegiani:  That’s super boring.

Evan Brand:  You know I used to live there, right?

Dr. Justin Marchegiani:  I know, you did.  So Evan, today we’re gonna talk about diets and we’re gonna talk about people that have finally, you know, got themselves on a really healthy diet but they’re not losing weight.  And again, I see this a lot more in my female patients.  What’s your take?

Evan Brand:  Oh, yeah.  It’s very common.  Yeah, men don’t seem to have as much of an issue which may be we get into why that’s the case.  But it’s always the women, whether it’s a patience issue.  Not patients as in people, but patience with C-E at the end.

Dr. Justin Marchegiani:  Yup.

Evan Brand:  Or it’s some hormonal stuff.  I mean, there’s so many–there’s so many that, well, you know, we get to break down some of those today.

Dr. Justin Marchegiani:  Yeah, I get a lot of patients that come on, you know, come under care and they’re going on Paleo or they’re going autoimmune Paleo or GAPs or SCD, and they don’t quite lose weight off the bat and the question is why?  And what I find is that–great quote from Dr. Diana Schwarzbein in her book, The Schwarzbein Principle 1, 2–but she talks about you don’t lose weight to get healthy, you get healthy to lose weight.  You get healthy then you lose weight.  And that lag time between getting healthy and losing weight can vary a lot from person to person, especially if there’s a history of excessive exercise, starvation, lots of food allergies, chronic infections, it could be months or it could potentially even be years because of the damage to the metabolism via the thyroid, via the adrenals, and there can be a lot of delay or time gap in how that responds to you going on this new diet and to that weight actually coming off.

Evan Brand:  Yeah and actually, you know, I’ve actually had some people at the other end of the spectrum where they started losing weight in the very beginning and actually have one lady right now who I’m trying to help train for a triathlon and it’s really tough for me as a coach to–to support that type of exercise wondering what her hormone test look, you know.  It’s hard for me to say, “That’s okay for you to train that many miles,” and now she’s hit this weight loss plateau and it’s like, well, you cannot have cake and eat it, too.  We kinda have to make a compromise together here if you wanna get results.

Dr. Justin Marchegiani:  Exactly.  So some of the big things off the bat, I can see patients–we get our patients literally lose weight off the bat and we get some that do great, and then we have some that flounder a little bit.  I had one patient just the other day.  She was about 2 months or a month and a half into her parasite-killing program.  She–blasto–H. pylori and a month and a half, they’ve lost almost 20 pounds.  So we see that time to time, could be inflammation thing–when we see it all just stress hormones, cortisol–resistance–with the cortisol levels, if it drops–the thyroid issues, all these things can be made issues from a hormonal perspective and just because you changed the diet, it doesn’t mean the hormones go right–if it were that way but if we do specific programs that push the adrenals and support the adrenals, support the HPA axis, and support the thyroid, we can promote healing fast.  So that’s the goal of these.

Evan Brand:  Yeah, and there–there is some variability with the speed, you know–one here, well, what the number–few weeks, how many months does it gonna take for me to lose those 20 pounds?  My answer is always, itdepends.

Dr. Justin Marchegiani:  Absolutely.  And I see some people actually gain weight until FYI, I did my blood sugar during the show, that was due–today I’m at 93, so pretty good.  You know, under a hundred.  I can feel adrenalin go through and I’m about ready to eat lunch–just a bit–5 hours from last meal so right on that blood sugar throw there.  And blood sugar is probably the talk that we should go into, we did a whole podcast on it recently into weight loss.  So we know blood sugar is really important because the higher our blood sugar is, the more insulin we make, and we know insulin primarily a fat-storing hormone, and when we make insulin, we also typically pump out leptin, too.  So if we have something known as insulin resistance, we typically also have leptin resistance, and that can basically allow us to store more of our calories into fat and it can also keep us hungry.  Keep from feeling satiated so we overeat.

Evan Brand:  Yeah, and then kind of the–I don’t know if you’d call it the ozing hormone so to speak but then you have ghrelin, your hunger hormone.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  And if you look at studies in people’s leptin and ghrelin levels when they have sleep deprivation, ghrelin is elevated significantly.  So think of ghrelin as growling, like your stomach–

Dr. Justin Marchegiani:  Yeah, that’s ghrelin.

Evan Brand:  And you’re gonna have, I mean, and I–I totally feel this, man, the nights that I try to–if I stay up too late for some reason.  I–I usually never do but if I do, I regret it because the next day, I’m starving and no matter what I eat, I just can’t cure my appetite, you know.  And so, I say cure it like appetite’s a disease or something, but–

Dr. Justin Marchegiani:  Yeah, I know what you mean.

Evan Brand:  I can’t satiate myself.

Dr. Justin Marchegiani:  Right, and we see that a lot with sleep, right?  You also have blood sugar issues with sleep.  You actually become more insulin resistant.  They took college students and they had them stay up, I think only sleep 4 hours a night for 2 weeks and within a couple of days, they were pre-diabetic regarding their blood sugar.

Evan Brand:  Oh.

Dr. Justin Marchegiani:  So if we do that, right?  Sleep, that’s also gonna cause us to be more insulin-resistant, meaning we’re gonna store especially our carbohydrates more efficiently to fat and then number two, we’re gonna be over hungry which when we’re over hungry, what are the food we typically reach for?

Evan Brand:  Probably the carbs, the quick–

Dr. Justin Marchegiani:  The carbs?

Evan Brand:  Burst of glucose.

Dr. Justin Marchegiani:  Yeah, probably the carbs.  So insulin-resistance, leptin, ghrelin, those are really key things.  I don’t focus too much on the leptin because I find that like the first domino that knocks over is gonna be insulin resistance.  So if you focus on the insulin resistance, it typically gets the leptin resistance dialed in.  And simple thing like I’m doing right now, you can see on video, blood sugar test your fasting blood sugar.  Test 1, 2, 3 hours post meals.  See how your body’s dealing with sugar, also get a fasting insulin in the morning.  Ideally, less than 7 should be where you be, ideally under 5 but less than 7.  That means that your body doesn’t need that much insulin to soak up that sugar.  Less insulin means less ability to store as fat and more ability to burn fuel and burn fat for fuel.  Because insulin automatically blocks fat from being burned.  So just kinda keep that in mind.  High insulin means you’re a sugar burner, lower insulin’s gonna mean you’re a fat burner.

Evan Brand:  Yeah, and I want to kinda repeat that in a different way just so people really get that through because I have to go through this explanation and if we can refer someone to this podcast instead of spending 20 minutes on a topic explaining it to a patient–you cannot burn fat when insulin levels are peaked.

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  If your tank of insulin is full, fat loss is not going to happen until that insulin gets in check.  I wish I could say it like 3 other ways or something–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  But I think that’s hopefully helpful for people, is that if insulin’s high, if you’re insulin-resistant, waking up without an appetite, it’s easy for you to skip breakfast, some of these type of things, it’s likely that you’re gonna have trouble losing weight until we get that stuff balanced.

Dr. Justin Marchegiani:  Yeah.  I mean, why do we actually exercise?  Well, I’ll actually go and say, exercising really has nothing to do with the calories that we’re burning during exercise especially if we’re doing high-intensity or resistance training.  The main reason why you do those things are to make your body more insulin-sensitive, right?  The more muscle you put on, the more insulin-sensitive you are. That means you’re gonna be–and also muscle are reservoir for carbohydrate, right?  You could store about 250-350 grams of carbohydrate in your muscle, about 60-70 in your liver, so the more storage you have when you consume carbs, you can tuck it away in those spaces.  But imagine if you consume over the storage, well, your body has gotta do something with it and the first thing it’s gonna do is shuttle it to the liver, convert it to–to triglycerides and then potentially throw it into the fat cells.  So again if you’re overdoing the carbs, it’s gonna go into the fat cells and be stored for a later date if you have less muscle.  So high intensity interval training, yeah, you increase your metabolism, that’s really good.  You put on lean muscle which is really good and you’re also making your body more insulin-sensitive.  Now on that note, insulin sensitivity is great.  Now after a workout, what you can do because you’re catabolic and you’re putting on these muscle, you can use insulin with a post workout meal that may have a little more carbs in it to push your body into a more anabolic state you can build more muscle and recover.  So like Evan said, we increase insulin, it’s hard to burn fat, but we can use that insulin by post workout to actually put on more muscle which will actually help us lose more weight especially if we’re having a hard time on our diet.

Evan Brand:  Yeah, and I know there are some nerds listening to this show like ourselves and if you want to give somebody a number, I mean, sometimes you’ll hear people say that that anabolic window is, you know, 45 minutes after, sometimes you’ll see up to 2 hours after, do you happen to have any?  I haven’t seen much research lately pointing to the specificity of that anabolic window.  What’s your general frame of reference there?

Dr. Justin Marchegiani:  Yeah, I’ve seen some research looking at 30 minutes post workout, 360 grams of whey protein, boosting growth hormone, things like that–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  So I would say, soon after a workout, ideally within 30 minutes, and again carbohydrates could range anywhere between 30 grams to 50 grams.  I mean, I had Dr. Mark Bubbs in the show and some of his professional basketball players are doing literally 600-800 grams of carbs a day.  But again it’s all dependent upon how much exercise, what you’re doing, and then also how overweight or how metabolically damaged you are.

Evan Brand:  Good stuff,  Yeah, because I mean, I don’t–I’m working out at home a lot now but when I did have a gym membership, I remember seeing the guys go in and obviously they were using sucralose and all the artificial sweetener garbage–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Type proteins, but you know, they were rushing to their workout bag like they were gonna die if they didn’t get that protein shake in like right after they finish their last set.

Dr. Justin Marchegiani:  Yeah, I think–

Evan Brand:  Like the anabolic window was like 5 seconds or something.

Dr. Justin Marchegiani:  I know, you can do it that way also if you’re really training hard, you can do branched chain amino acids during the workout.  That’s another great way to do it, anywhere between 20-30 grams can be profound because branched chain aminos, they actually go right to the muscles and can be burnt for fuel where typically amino acids have to go through the liver first then get converted to glucose via gluconeogenesis and then can be burnt for fuel, but BCAAs they can go right to the muscle and be accessed for fuel.

Evan Brand:  I love BCAA, so that would attribute to why you can get–I’ve noticed you get an extra pumped–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  When I’m doing some intra workout BCAA.  Would that be the cause?

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Or would that be maybe something else that was inside of those–those powders?  Because I’m–I’m sure in some time in my previous body builder history, I was using some–some BCAAs that had some other crap in there.

Dr. Justin Marchegiani:  Yeah, I’m a big fan of BCAAs.  That’s probably what you were seeing there.  I’d say the next thing we can just switch over to is cortisol.  Because cortisol–

Evan Brand:  Uh-hmm.

Dr. Justin Marchegiani:  People don’t understand.  Let’s say you’re a low carb person.  Let’s say you’re keeping your carbs less than 50 so to speak.  So you’re like, “Oh, my blood sugar’s fine.”  But it’s like, “Dude, if you’re stressed, cortisol will actually raise your blood sugar which can then raise your insulin even if your carbs are in check.”  So you actually get some people to think that their low carb diet is actually helping their blood sugar which again with most people it’s gonna help it, but if you’re under a lot of stress, physical, chemical or emotional, that stress can actually raise your blood sugar just like you’re eating sugar.

Evan Brand:  Yeah, I feel that–that complicates things a little bit once again people realize that a cookie cutter plan of something saying, “Hey, you need to eat 100 grams of carbs per day maybe–”

Dr. Justin Marchegiani:  Maybe.

Evan Brand:  But maybe not.  So that’s why you kinda need to get checked out because here’s the issue, if you’re going super low carb but yet you’re a high-performing executive, those 50 grams of carbs may not be enough for you.  You may be burning through that.  So we may need to–to up that and that would be kinda something you’d find out through an initial interview with somebody.  What do you do?  “Oh, I’m a CEO of a company.  But I’m almost ketogenic.”  Well, that could be okay.  But, man, if your stress level’s that high, we may–we may need a little bit of additional carbs in there to help support that system to prevent you from burning out.  So I’ve seen that–there was actually a guy in San Francisco who’s a lawyer who I was working with and that was him.  I mean, super, super stressed and the guy–was going way too hard for the stress he was under, so I gave this little, you know, kind of a general very simple recommendation of, “Hey, I want you to try adding in, you know, a fourth to a half cup of white rice with your dinner a couple of nights a week and see what happened.”  And he was sleeping better and his energy levels were better.  So I think that was a win.

Dr. Justin Marchegiani:  Yeah, it can definitely make a difference.  Now my default standing is always a–a Paleo or an autoimmune Paleo where we’re cutting out extra allergens on the low carbohydrate level and most people when they go low carb, it’s gonna be very beneficial.  And then some people will go low carb and after a period of time, a few weeks to a few months, they hit a plateau, and they’re actually gonna benefit by upping the carbs.  So get your carbs down off the bat, anywhere between 20-30 if you’re gonna go ketogenic or for me, I just keep them right around 50.  Get to a point where you’re feeling good and if you’re feeling good and your blood sugar levels are in check and you’re looking and performing well and thinking well, then that’s where you gotta live.  But if your stress levels go up, if you’re hitting a wall and things are changing, you may have to up the carbs a little bit, and again, if you’re gonna do it, when do you up the carbs?  You do it primarily at night when your cortisol is the lowest.  They’ve done studies where they’ve taken people on isocaloric diets, meaning same–let’s say you’re on a diet of 2,000 calories, I’m on a diet of 2,000 calories.  You’re on a diet of 150 carbs, I’m on the same 150 carbs.  The difference was in the two studies using our analogy is your carbs are spread out throughout the day, all mine were consumed at night.  And guess what the results of those study show?

Evan Brand:  You tell me.

Dr. Justin Marchegiani:  Well, the group at night had the same amount of carbs, same amount of calories, they actually lost more weight and lowered their BMI.  So what that tells me is there’s something hormonally more than likely having to do insulin resistance and our cortisol diurnal rhythms, meaning cortisol goes from high in the morning to low at night, something to do with that nighttime consumption of carbohydrates tends to make the body more–more of a fat burner.

Evan Brand:  Interesting.  So high cortisol plus carbs doesn’t seem to be a good combo then.

Dr. Justin Marchegiani:  High cortisol plus carbs?

Evan Brand:  Yeah, like in the morning like if you’re eating a ton of carbs in the morning–

Dr. Justin Marchegiani:  In the morning, yeah, exactly.

Evan Brand:  It doesn’t seem–it doesn’t seem to be optimal.

Dr. Justin Marchegiani:  Yup.  So I’ve had like a patient who is like she is loving her plantains and her eggs.  I’m like, “Great! Do you plantains and eggs for dinner and then we’re gonna have your–your dinner for breakfast,” and just primarily vegetables throughout the day and she does her carbs at night.  And she’s gonna start sleeping better and feeling better and again that’s the unique position that anyone listening to our podcast gets is that because we’re clinicians and we’re in the trenches every week with patients, we–people are actually getting first-hand knowledge.  Most of the podcasts that I listen to, it’s all theoretical.  Don’t do this, do that, and I think this and I read this study, that’s great.  But you gotta actually see what’s working and I think that’s the unique benefit and just this whole entire thing that we’re talking about with carb backloading can make a big difference if you’re struggling with your weight, try doing that, try upping your carbs a bit, and you know, my recommendations for carbs are between 50-100, generally speaking.  Some people that are doing CrossFit or more exercise may need even higher than that.  So you gotta figure out where your stress levels are, where your activity levels are, and dial your carbs up and you can use blood tests like fasting insulin, ideally below 7, ideally below 5 actually.  You can use a functional glucose tolerance test like I mentioned here.  Again, blood sugar should be under 140 one hour after a meal, 120 two hours after a meal, and then 3 hours after a meal back to 100.  Again, I’m going fast, go to beyondwellnessradio.com and check out the transcriptions, they’re all free.  And the next thing, hemoglobin A1c is a good marker, you know, ideally in the lower 5’s.  Hemoglobin A1c can be off sometimes because the healthier your diet is, right?  The ideal diet we’re recommending is one that’s anti-inflammatory, low in toxins, and nutrient-dense and when you add that kind of diet in, well, your red blood cells live longer and the longer they live, the more they can accumulate glucose which is basically the measurement of the hemoglobin A1c.  So you can have high A1c levels by being healthier just because your red blood cells live longer and have more time to collect blood sugar.  So A1c’s a good marker and then from a short-term level, fructosamine, which is like a 10-day window of blood sugar, you know, somewhere in the low 200’s can be a pretty good marker for that as well.  So we got fasting blood sugar, insulin, fructosamine, and A1c as your markers.

Evan Brand:  Let me ask you about fasting insulin.  I’m getting kinda geek out–geeked out over here in a good way.  Fasting insulin, can I measure that with a–with one of those little cool finger pricks where you can measure glucose?

Dr. Justin Marchegiani:  As far as I’m concerned, absolutely not.

Evan Brand:  Alright.  That’s what I thought.

Dr. Justin Marchegiani:  I’m actually waiting–I’m waiting for the blood sugar meter that has blood sugar, insulin, and cortisol.  That would be absolute heaven.  Right now, I order fasting insulin via blood work.  I don’t think–

Evan Brand:  Yeah.

Dr. Justin Marchegiani:  They have that.  I know, I’ve heard Tim Ferris and people talk about it.  They do have really fancy ones that you can get but they’re super expensive.  I think they’re more on a research setting and they actually plug into you and you can see live readings at where your blood sugar and insulin levels are live.

Evan Brand:  Wow!  I figured, it–it just sounds so fun like, “Yeah, check this, check that, check this,” and then it’s like, “Oh, crap, we just have to go to the lab and get it drawn.”

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  That’s the only downside still.  We’ll get there.

Dr. Justin Marchegiani:  I could be–I could be off on that but from what I’ve seen commercially–

Evan Brand:  Uh-hmm.

Dr. Justin Marchegiani:  They aren’t available.  There may be some way like you can get a prescription via your, you know, your doctor, you know, your doctor if you’re like type 1 diabetic or something or on a research setting, but as far as I know, I do not think that’s available.

Evan Brand:  Yeah, I don’t think so either.  I just wanted to check, maybe you had some top secret way to do that that I didn’t know about it yet.

Dr. Justin Marchegiani:  I know.  I wish, not today.  So next is, metabolism damage, right?  So we talked about cortisol, we talked about which is an adrenal hormone and a stress hormone.  We talked about thyroid.  So your thyroid is like your thermostat that sits right on your–right in your neck, kinda where your bowtie would be if you were one so to speak, and it controls metabolism, energy, cholesterol metabolism, etc.  You know, we need healthy thyroid levels to have healthy hormone levels because thyroid can–breaks down the building blocks that actually become your hormones, cholesterol.  So if we have a lower thyroid because of stress or resistance or cortisol resistance like I was saying or autoimmunity, we can have low thyroid levels by low conversion or just by autoimmunity and receptor sites not getting activation to that thyroid hormone and again, we talked about this last podcast on the thyroid so go back to that for more info.  So with low thyroid we may feel like we have cold hands or cold feet.  We may have the hair falling out a little bit.  We may have the thinning eyebrows.  So look at those symptoms and see if you have them, and if your temperature’s low, ideally below 97.8, in the low 97’s or 96, then you wanna get your thyroid levels checked.  TSH, T4 free and total, T3 free and total, reverse T3, RT3, and then also your antibodies, TPO and thyro-binding globulin.  I know we’re going fast everyone, but just check out the transcriptions to get that all dialed in, if you need to see in writing.

Evan Brand:  Yeah, I wanted to say one more thing, another cause of hypothyroidism that’s overlooked still and there’s a video on YouTube, obviously we’re telling you here so you can just listen here but if people wanna see another little, like a 2-minute presentation, there’s a guy on YouTube, his name is Dr. Jerry Tennant and he talks about how fluoride basically, which is every city’s tap water across the United States basically except for I believe Houston and Portland, Oregon.  Anyway, fluoride basically bullies out the iodine, it–you know, because they’re in the same–same column if you will on the periodic table of elements and so if you’re putting in fluoride but you’re not getting enough of the natural iodine from your Himalayan salt or something like that, if you’re not getting that, then that fluoride can kinda fit that receptor site and you know, tell me if I’m mistaken here, but when that fluoride–when that fluoride plugs in there, the thyroid is gonna uptake that and ingest it.  It’s gonna eat it basically thinking it’s iodine and it’s not, and then you have hypothyroid and then you have weight gain and hair falling out and the other issues that could still happen from the other causes but I will consider that a nutritional stress from your–from not having quality water.

Dr. Justin Marchegiani:  Absolutely, I mean we see that all the time.  You’ve been doing your homework.  They did a study over in England where they took at–they looked at two different I think cities, one was fluoridated, one wasn’t and they saw a significant increase in the hypothyroid people in the city that was fluoridated versus the not.  So we know fluoride’s an issue, I mean, there’s so many issues dedicated to fluoride that are even worse, for instance, increased osteosarcoma or bone tumors, a study from Harvard on that one.  So you don’t wanna have fluoride.  It’s a–it’s a poison.  There’s all kinds of different things you can go to for more info on that.  Christopher Bryson’s book, The Fluoride Deception.  You can look at Paul Connett at over Fluoride Alert, lots of good stuff on fluoride and we wanna get it out.  I spent a lot of money at my house to have reverse osmosis countertop filters that infuse minerals back in as well as a whole house water filtration system because I believe getting fluoride out of your water is essential to good health.

Evan Brand:  Your water was good.  You gave me some out of that little sink thing you have–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  It tasted great.

Dr. Justin Marchegiani:  Yeah, that’s–that’s why you gotta get them.

Evan Brand:  Because I’m sticking–I’m–I’m sticking with the spring water but every time I buy, you know a huge case of these big gallon jugs that are still coming from plastic, my–my soul gets a little bit sucked, and I’m like, “Ahh, plastic,” you know, so I’ve kinda debated doing that–that model that you’ve done or doing like a Berkey system with the fluoride filters and things like that, but it’s just hard to really get–Berkey’s are actually gonna do something.  I found one website, man.  It’s–I think it was the guy from Natural News who–who did it, and he, you know–

Dr. Justin Marchegiani:  Yup, yeah.

Evan Brand:  Supposedly sent off–yeah, Mike Adams, he, you know, supposedly sent all these different water samples away and found that, you know, Berkey was the best at getting rid of all the fluoride compared to all these other competition type same things, and–and they didn’t do it.  They didn’t remove all the heavy metals and stuff.  So I’m still kinda playing around with that idea for right now, but I’m drinking spring water as we speak that’s I believe it’s ozonated or carbon filter, both.

Dr. Justin Marchegiani:  That’s cool.  Yeah, I use Aquasana and I use Pelican.  I use Aquasana as well.  I use two different filters and there’s something–something needs to be said about getting in your shower in the morning and then just having the shower right on your face and then just being able to drink the water coming right at ya.  It’s–it’s awesome.  Love it.

Evan Brand:  Yeah, I don’t have that advanced yet.  I just have the–I believe it’s a Culligan.  It just removes–

Dr. Justin Marchegiani:  Culligan, yeah.

Evan Brand:  Like you know 99.99% chlorine and I do notice a huge difference.  My wife is somebody who likes to have hot showers and I told her, “Look, you have these byproducts called trihalomethanes that increase all sorts of issues and we gotta be aware of those.”  So we got that filter.  It doesn’t smell as bad, but it’s still not perfect water.

Dr. Justin Marchegiani:  Oh yeah, and again, if  you wanna take a look or any of listeners wanna check out the filters that I use, justinhealth.com/shop, click on the Water Filters category and those are the ones that I like.

Evan Brand:  Sweet.

Dr. Justin Marchegiani:  So down the list we go.  Functional medicine labs, I think we already hit that for blood sugar perspective, all the blood sugar markers, because those are gonna be the most important for burning fat.  We kinda talked about the exercise things and we talked about the stress hormones and how the thyroid’s all connected so I think we got that.  We talked about sleep and how it can affect blood sugar and insulin, but also it can make us hungrier which will, thus, make us eat crappier foods that make us gain weight, so we got that down.  Anything else you wanted to reiterate here, Evan?

Evan Brand:  Not really.  The labs, you know, we could also add in that sometimes we’ll run the adrenal labs as well just to see what’s up with your cortisol.  Are you tanked?  Is it too high?  Because that’s kinda something that will be factored in to your protocol–

Dr. Justin Marchegiani:  Oh, yeah.

Evan Brand:  As well.

Dr. Justin Marchegiani:  Almost forgot.

Evan Brand:  So that one, you talked about the thyroid one, the antibodies.  I think that sums it up, man.  I think that was a pretty incredible vomiting at the mouth of health information we did today.

Dr. Justin Marchegiani:  Oh, I hear you.  And there’s one last thing I wanna add to it.  Some patients, once we’ve done all these things right, some patients do benefit from a good metabolic reset with an HCG diet.  I do find this–we use injectable HCG; we follow the Simeon’s protocol for typically 28 days or so or about a month and that can provide a significant metabolic reset.  And I only recommend that or do that with my patients that have gone through everything first because you gotta have all the foundations dialed in, but HCG, I’d be very leery of the homeopathic stuff just because that’s not what the research was done on, that’s not the mechanism that A. T. Simeon’s talked about in 60’s and the 70’s when he published it in Lancet.  So I think the HCG can be profound reset and really help people lose weight and I’ve seen patients keep it off for years after as well.

Evan Brand:  Yeah, and some people’s BS alarm goes off when they hear HCG because they’re used to that crappy buy at Walgreen’s.  That’s not the HCG you’re talking about.

Dr. Justin Marchegiani:  Yeah, I mean, I typically–I’ve done it myself, too.  I did it last summer.  I just–I lost too much weight on it.  It’s not for me because I’m kinda already at my weight, but I’ve seen multiple patients do it and we do the injectable HCG over that and we follow the protocol and it works phenomenal.

Evan Brand:  The real–and you’re doing the real stuff.  That’s what I’m trying to make the point of–

Dr. Justin Marchegiani:  Yeah.

Evan Brand:  Because there’s some like, you know, multilevel marketing TV infomercial at 3 AM HCG scams that’s not the same type of quality.  That’s probably not even the same type of stuff that’s–that’s used in the clinical setting.

Dr. Justin Marchegiani:  Yeah, you wanna get the pharmaceutical grade.  You want the real stuff and you wanna inject it and how do you know it’s the real stuff is because it will actually, you’ll come back positive on a pregnancy test.

Evan Brand:  Interesting.

Dr. Justin Marchegiani:  Yeah, yeah, so if any women out there wanna freak out their husbands, go on the HCG and–and show him the positive pregnancy strip because you’ll actually come back positive on that with the injectables.

Evan Brand:  So I guess you would have showed positive on a pregnancy test, too?

Dr. Justin Marchegiani:  I don’t know if it works the same way with men, but I know my–my wife did it last year and we saw that the case, so it’s something to–something to think about.  I don’t recommend that off bat.  You– you really wanna make sure you go see a good functional medicine doctor first or practitioner, get everything lined up and make sure all the metabolic things are dialed in before you go to that.  So I know people like myself and you deal with this all the time.  So people who are kinda scratching their head what’s the next step, reach out to Evan at notjustpaleo.com or myself, Dr. Justin at justinhealth.com as well and we can help you get on the right path.

Evan Brand:  Yup.  I started blabbing and getting off subjects.  So thanks for reeling me back in there.

Dr. Justin Marchegiani:  Anything else you wanna add, Evan?

Evan Brand:  No, that’s it.  Everybody, have a great day.  Take good care of yourselves in the meantime and we’ll talk to you real soon.

Dr. Justin Marchegiani:  Thanks, everyone.  Enjoy your weekend.



3 Simple Tips To Lose Weight And Become Healthier When You're Too Busy


3 Simple Tips To Lose Weight And Become Healthier When You're Too BusyLife in the 21st Century is speeding up. People are hyper-connected, over-scheduled and under-relaxed. It's quite the conundrum we're in. How can you lose weight, become healthier, develop a new eating routine, find time to exercise and have enough time to give love to your spouse and family? Oh, and don't forget about the work week.

It's no surprise that many of my clients are facing the same issues:

I don't have enough time to relax, I'm just too busy right now.

I want to eat healthier but I just can't stop my addiction to sugar, it's really worrying me.

I can't sleep at night, the stress is killing me.

These are just a few of the recent TOCs (Topics of Concern) that have surfaced. If you resonate with any of these, realize you're not alone.

You can assume that if you're struggling, so are thousands and thousands of other people.

So what do you do?

First, I want you to take an average size breath, inhaling through the nose, hold it, now exhale out of your mouth while parsing your lips like you are exhaling through a martini straw.

Repeat this a couple times.

You should feel a profound sense of awareness and relaxation beginning to take over. This is the parasympathetic state. Your nervous system enjoys being in this state.

This is the default state of our nervous system if we are living according to the laws of nature. Unfortunately our modern way of life and the natural laws set by our ancestors are very far apart. Don't give up hope yet, we have great potential.

Take a warm bath twice per week

How does taking a warm bath help you lose weight? By inducing relaxation. I encourage you to add 1 cup of epsom salt and bubble bath. It can be the extra detail that makes your bath THAT much more rejuvenating. It would also benefit you to use a bath water filter and/or Vitamin C dechlorination tablets. It takes a few investments, but your skin will feel much better. Clients with eczema and other skin related issues have seen a noticeable reduction in symptoms after filtering the toxins out of the contaminated tap water. Dr. Ford and I cover eczema in detail here if you need help.

Take a warm bath with epsom salts and bubble bath for 15-20 minutes twice per week.

This simple action will be a catalyst for reducing your stress hormone levels and enhancing detoxification. Epsom salt (magnesium sulfate) has the ability to pull out toxins from the body while leaving you relaxed and ready to cuddle with your loved one.

For the client who can't sleep at night, a prescription of warm baths was enough to shift her mindset towards relaxation at night. Instead of becoming depressed and stressed thinking about tomorrow's tasks, she was able to calm her mind and body down enough to settle into a slumber. This is the beauty of the natural world. Water has healing qualities both inside and out. Which leads us to the next key point..

Drink more spring water

While some may begin to reduce stress with baths, therefore inducing a lower stress response and giving the body the ability to burn fat, some people are just plain dehydrated. Drinking more spring water is an essential part of any weight loss and detoxification program.

Water makes up 55-60% of our total body mass. The body can produce 8% of its daily water needs through metabolic processes but the remaining 92% of our water intake must come from beverages we drink and foods we eat. Water is found in all tissues of the body. Water improves oxygen delivery to our cells and acts as a transporter vehicle for nutrients. Waste removal and digestive processes are a water-intensive process. To flush out toxins that may be stored in our fat cells, we need water.

As you've just learned, many bodily processes require water just as a car requires fuel for it's operation. You can think of adequate hydration as lubing up your engine and cleaning out the gunk that is preventing your engine from operating at full efficiency. After all, water improves cellular communication. If your body's cells can talk to each other, they can begin to increase their detoxification capability, leading to toxin (weight) loss.

Most people in the alternative health community are fans of herbal teas, coffee and other assortment of naturally-caffeinated beverages. I am much happier to see tea on someone's food journal than a soda, but they both act as diuretics. Consuming any of these beverages adds to daily requirement for water consumption. Add in the amount of sweating and natural water loss that occurs throughout the day from respiration and exercise and it's easy to see how dehydrated we can become.

Dr. Batmanghelidj, or Dr. Batman if you can't pronounce his full last name, wrote a book called Your Body's Many Cries For Water that should be on your bookshelf.

In this book, there are incredible stories from his patients and their incredible weight loss progress and health improvements achieved simply by drinking more water. 

He even goes as far as to claim that many diseases and hospital visits are actually just the result of chronic dehydration. After reading this book, you won't want to leave the house without your sacred thermos full of spring water.

Nutritional Therapists can make general recommendations about water consumption:

Take your body weight divided by 2. This is the minimum number of ounces you should drink each day. 

A 160 pound person should drink at least 80 ounces a day. That's a little over 3 of your 24 ounce sport bottles. Sip throughout the day, don't chug. Make sure the water is spring water. It not, make sure it's at least carbon filtered.

Eat more fat

If you find someone making blanket recommendations for the specific macronutrient percentage you should be eating, run away. People have widely different metabolic rates and should not follow the same protocol most of the time.

An 85% fat diet may work for some people, while switching to that same diet quickly may put a heavy burden on someone's gallbladder and liver and make them feel nauseous. If you experience this, lemon water before a meal may help.

Generally speaking, if you'll allow me to bend my own rule a little bit, we all could use more fat. After seeing a "healthy food journal" that contained nothing but chicken breasts and spinach, I was not surprised that this client couldn't lose a pound!

If you don't consume dietary fat, your body thinks you're in a famine, so it holds onto fat to keep you alive.

If you want to get up right now and go enjoy a tablespoon of almond butter, I'll be right here when you get back.

To start the weight loss process, increasing your fat intake will do it. Your body will think, "The famine is over! Let's dump some of this belly fat!" So enjoy some grass-fed butter, coconut oil, MCT oil and grass-fed beef on your dinner plate each night.

If you really need help figuring out how diet relates to your mood, fat loss progress and sleep quality, my sleep program REM Rehab contains extensive coverage on it.

Don't be afraid of adding another tablespoon of grass-fed butter or coconut oil to your veggies. Avoid hydrogenated fats and oils at all costs. Coconut oil is your best friend for topical and internal use.

This is just part one

I wanted to really zoom in on some recurring issues from the newsletter community and there will be more zooming in to come.

Although I've covered dietary aspects of weight loss and health here and here, we can delve into these topics in the following weeks.

If you have specific concerns or topics you'd like covered here, please submit them here.

Use these simple but effective tips in your routine, along with anyone who will listen to you. They will be begging for your "secrets" when they see your results. These are habits of our ancestors that came with ease. Now we've got the chance to instill them once again.