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. Discover 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.