 First one that you have is intermittent fasting or time control eating. We've done a lot of episodes on this topic, but tell us about your take or twist that's important for people to know in the context of the new book. Yeah, so number one, because most people don't have metabolic flexibility, most people, when they stop eating or try to extend the time that they don't eat until their first meal, they can't really get to that point because they can't release fats from fat stores. So what I propose in this book is, look, I wanna hold your hand and I wanna get you to a point where you comfortably only eat from six to eight hours during the day. And what does that look like? Well, I'd like to get you to the place where you eat lunch as break fast breakfast at around noon or 11 o'clock and then we'll finish dinner at seven or eight o'clock at night. And that'll give us a six to eight hour eating window. Can I ask one clarifying question about that? So you've talked a little bit about Walter Longo and some of his work and research. One of the things that he's notable for on talking about is that, the communities in the societies where people eat breakfast seem to live longer than the ones who skip. So that doesn't have to be a huge breakfast but eating a little bit because our brain requires sort of energy for focus for this. So is it a societal reason? Well, one, what do you think about that and his conversations in there? And two, is it because of societal reasons that you're sort of pushing that timeline backwards to make sure that people can eat dinner because dinner typically is a social thing? Yeah, when I was writing The Energy Paradox, I really wanted to have people eat breakfast and eat lunch and then skip dinner. And I've tried it in the past with patients. I've tried it in the past with myself. And if I was going to design the perfect way to do that, that's probably what I would do. But unfortunately, societal reasons, it's completely impractical. My wife and I mainly see each other at dinner. We both have jobs. And the idea that we'd come home and then stare at each other and not do anything. And most people have families with kids. And so you start looking at the literature of where breakfast came from. And first of all, hunter-gatherers don't eat breakfast. There's no storage system. They eat breakfast. They break their fast 10, 11 o'clock in the morning when they find something. You look at the history of breakfast. It actually breakfast started with the Industrial Revolution in England. And men were sent to factories early in the morning. There were no lunch breaks. There were no breaks. And they would come home late at night. So the wives would feed them a breakfast before they left. And the next time they would eat would be after sundown. They actually followed a Ramadan diet, which I've written about is actually very effective. Fast forward to the early 1900s when the Kellogg's Cornflakes Company made a deal with the United Fruit Company, maker of Chiquita Banana, that they would put a coupon for a box of Chiquita Bananas in a box of Kellogg's Cornflakes. And then they paid physicians to tell people that not only was breakfast the most important meal of the day, but you should top it with a banana to get potassium. And bananas aren't a great source of potassium. So this whole mindset of breakfast being the most important meal of the day is really a very modern concept from the late 1800s. For sure. Yeah. And I think also Walter longer was talking about like not people eating this big American industrialized breakfast, but rather like it might be a little bit of prosciutto, some cheese, other things that somebody might have. And it might be more around like 10 a.m. or whatever, but not necessarily waiting till lunch in America is usually 12.30, one o'clock, sometimes two. You have a meeting, you skip lunch, and it starts later. And to Walter's credit, and I give him credit in the book, recently he's shown that if you eat a primarily nut bar and it's called the fast bar, that it will not take you out of ketosis. And I've used that trick actually in my program of having people who really need some help getting towards noon just to have a handful of nuts or as we'll talk about in a minute hopefully, have some MCT oil, or have a piece of goat or sheep cheese, or have some goat yogurt or goat or sheep yogurt. And you won't break your fast for a really fascinating reason. You know, you work with people from all different backgrounds, shapes and sizes and everything like that as patients. One of the conversations that's been pretty prevalent and been integrated in a lot of practitioners sort of recommendations is that, do there need to be different fasting recommendations for women in their prime fertility years? Absolutely. And do you at all tweak your intermittent fasting approach for those, for exactly that, women in their prime fertility years? Yeah, and I actually work with a lot of women athletes who can't get pregnant. And it's fascinating that they have a very low, body fat percentage. And women have a fantastic sensing apparatus. You have to have adequate fat stores to go nine months without eating to actually pop an egg out, to risk an egg getting fertilized. And so you have to have fat stores that if the famine happened tomorrow and you're pregnant, you can carry that baby to term. The best example is orangutans. Orangutans during fruit season, gain seven to eight pounds of weight in fat, eating fruit. Keep remembering that eating fruit makes you fat, but that's another story. But all great apes store fruit as fat. So the orangutan, female orangutan doesn't go into heat until after she's gained that seven to eight pounds and then she pops her egg out. And so I see so many females in my practice if I can forcibly make them gain 10 pounds. The next thing I go, hey, thanks, I'm pregnant. And in fact, many of these women stop ovulating. And I just actually had a young lady and athlete in a couple of weeks ago. And she said, it's really weird. I'm only 35 years old and I'm in menopause. And I go, what do you mean? And she said, well, I'm at a period in a year now. And I've been using a ketogenic fasting diet really limit my eating window. And so I do female hormones on everybody and male hormones on male. And I said, well, that's interesting. You're not in menopause. Your follicle stimulating hormone is incredibly low. And if you were in menopause, it'd be incredibly high. And you're still producing estrogen, but it's not much. I said, you're not in menopause. You've told your body to stop popping out eggs because you're a bad risk. And she said, really? And I said, well, it's right here. And she said, well, that's good news. You know, I thought I was in menopause. And I said, no, but, you know, so if you don't want to get pregnant, then this is a perfect option for you and no problem. She's 35, she has two kids. And she said, oh, I just thought I was in menopause. But this was a perfect example. Yeah, you see it a lot. I had a girlfriend many years ago who was, you know, vegan for years, but was a low-fat vegan and stopped having her period. And when she finally started having and kind of discovered the world of flow living which is an author out in New York, Alyssa Vitti. And she started including eggs in her diet and other things that were beneficial. She still was vegetarian. She was having eggs and things. Boom, Amelia started to get her period back which just shows you the power of, you know, not removing fats from your diet. That's true, that's true. So how would you adjust your eating window for anybody who's a woman again in their prime fertility years who wants to step into the keto program that you've aligned? Well, the good news is or the bad news is the vast majority of us in the United States are metabolically inflexible. And so many people are pre-diabetics without knowing it. And so many women are going to enter pregnancy with two hands tied behind their back because we see so much diabetes of pregnancy now. And I can tell you that this puts your baby and not only you under extreme risk. So for women who are overweight or obese, absolutely. Let's get you on a intermittent fasting program. Let's get your insulin levels down. Let's uncouple your mitochondria. Let's get you metabolically flexible. And then you'll be ready. It's like training for anything else. And then if you're on the flip side because you have a lot of people that come to you that have actually been eating very healthy for years and maybe their fasting insulin is not in the right area, maybe their sugar is a little bit high, but you look at them, they're maybe even look a little underweight. So for those individuals, would you say that, okay, let's not focus on necessarily the traditional time restricted eating window. Let's just dial in the rest of the factors that are there. Exactly. And we see like the woman who starts my book, this woman, once we kind of dialed in all these uncoupling compounds that she was eating, the weight kept falling off of her. And even though she was no longer eating a traditional ketogenic diet, and for her, believe it or not, she got to be a real carbohydrate eating fiend as long as they were the right carbohydrates. And so she was really happy with her, my ketogenic version of her diet. That's great because that's a super important thing for people who are listening. Again, if you've had one belief of what keto is, I think you're gonna really like this program because there's a lot of foods that you can have that previously you didn't think that you could have before. If you found this video helpful, I think you're gonna love this one. But I'm here to share with you that we should eat short to live long. What do I mean by that? In other words, compressing our eating window, the foods we eat during the day, it's not so important, the types of foods that we're eating, and I'll get to that in a minute.