SUGAR DIET Explained - Lose Body Fat while eating Sugar, DANGERS of the Sugar Diet | Understanding FGF21, Brown Fat Activation, Leptin, Insulin | Honey Diet Anabology, Cole Robinson Sugar for Fat Loss

0:03 This is the Fitness Wisdom Podcast Eat sugar to lose body fat. You heard that right. That's what we're going to be talking about today in this episode of the Fitness Wisdom Podcast. Start with the obvious first. What is the sugar diet? Well, there seems to be a lot of confusion around this diet in general because there are many variations to this diet, right? So we have the sugar diet by Cole Robinson. He came up with this term around one year ago when he started experimenting himself with the sugar diet.

0:31 But we also have the honey diet by Anabology, and this is one other guy on Twitter. He came up with this diet also maybe one or two years ago, and he was experimenting on himself with this diet before he actually put it out to the public. Difference between the two diets is the coal Robinson's diet, the sugar diet is primarily eating sugar and doing sugar fasting days. So that means that we are not consuming any proteins or fats on the sugar fasting days. So where all our calories basically are coming from consuming sugars and carbohydrates.

1:03 Whereas the Anabology diet, the honey diet is basically eating half of the day. So the first two meals of the day is just sugar, so coming from fruits and honey primarily. And we're not eating any protein or fat in the first half of the day. And we're only consuming protein and fat on the last meal of the day. And we will get later into the podcast why this actually is because the whole idea behind this diet is to actually induce fat loss. So you may be a little bit surprised that, you know, OK, how can we actually eat sugar and lose body fat, right?

1:37 It seems a little bit counterintuitive. What do you think about eating carbs and losing body fat? Well, I think this diet proves it quite well that we are actually not going to get fat by eating carbs. And I think this is actually a really positive side of this diet because there are a lot of individuals out there who are still afraid of eating carbs, which is understandably so because for years now we've had this idea that we need to do more low carb diets and strictly 0 carb diets to lose body fat.

2:12 But I actually think that this is shedding some light on this topic, which is really, really positive per SE. Yeah. But I think we are going to get into nuances. Why I would also be a little cautious about highlighting certain macronutrient nutrients over another while maybe putting the other ones down a little bit in a sense that I don't think we should be fearing eating any macro nutrients in the long run. But we are going to get into the nuances on this one. Yeah, so definitely this diet, the sugar diet and the honey diet definitely flies in the face of, you know, the low carb and the keto and the carnivore communities because there has been this fear and phobia built around carbohydrates.

2:54 And we have been saying ourselves, myself and Cena, for a really long time that carbohydrates don't necessarily make you fat. It's an excess of calorie consumption over your daily allowance, meaning based on how much you're actually burning and your metabolic rate in general. So if you're going to over consume more energy than you are burning, obviously you're going to gain body fat no matter what calories you are in intaking, whether that is from protein or carbs. But of course, you know, eating an excess of protein maybe doesn't directly correlate to, you know, increasing fat mass as much as eating, you know, excess fats and excess carbohydrates because those are energy substrates for the body.

3:36 But we neither want to overdo the protein content as well. Did you want to say something? I was going to say that is this diet kind of teaching us now something else, but we didn't believe about protein before because it seems that the idea behind this diet is strictly to restrict on protein and restrict fats as well. So it seems that that is actually the function behind this diet. So could you actually tell me why are people losing so much fat on this diet? What is the hypothesis behind the diet?

4:07 I think it's really important to understand the hypothesis and the mechanism behind why people are doing the sugar dye in the 1st place. Why people are seeing such tremendous success? Because people are seeing incredible success. People are coming from low carb, carnivore and 0 carb diets and they are seeing incredible results. And it's not like some magic right? Because if you eat even a carnivore or a keto diet, that doesn't necessarily mean it's a low calorie diet. And this is I feel like what most fat loss diets have in common.

4:37 At the end of the day, it's all about the calories, even as hard as it sounds. And to accept it literally comes down to this because the hypothesis of this diet of the sugar diet and the honey diet is that it increases your metabolic rate. So that means you are burning more energy that you are taking in. However, there is this belief within the sugar diet and honey diet communities that you can consume as much as you want and you can get away with it because this will increase your metabolic rate.

5:09 But we beg to differ because we have tested this out for ourselves. That's not necessarily the case for everybody because this is a little bit more bio individual. Some individuals can get away with eating way, way more and some individuals cannot. And we will definitely share our personal experience later on in the in the podcast episode. So back to the hypothesis and the theory and the mechanism behind why this dye actually works. So yeah, so overall the theme is that you are raising your metabolic rate in general.

5:38 So you are burning more calories than you are taking in. But how is this actually happening? So the idea is that when we are protein restricting. So it seems that the protein, the presence of protein prevents this one hormone from being released, the hormone called FGF 21, which actually raised our metabolic rate and allows us to basically burn more energy while taking in calories, right. And this only occurs in the absence of protein. It's probably will occur in the presence of fat. But the reason why we don't consume the fats with the carbohydrates during the daytime is just to prevent any competing fuel sources for the cells to use.

6:19 So the idea is to burn through the energy as fast as possible and to be able to produce use heat from that energy. So what does this hormone actually do in theory? So the hormone, it activates brown adipose tissue, brown fat. And by doing so it increases our metabolic rate because we know that brown adipose tissue in general burns more energy at rest, you know, compared to white adipose tissue. And it also causes a Browning of white adipose tissue. So meaning it causes the subcutaneous fat that you have on the skin to turn more brown because it activates it.

6:54 And how it does this is by activating the sympathetic nervous system. And this could be one of the downsides to this diet, right? Because if the activation or the production of FGF 21 which is produced by the liver, the adipose tissue and the muscles is induced through a stress response through through not getting adequate protein and this being a stressor to the body. If we are doing this long term and we are chronically activating the sympathetic nervous system, this can lead to some issue. We will talk about this later on.

7:28 But this is like the main mechanism in which it activates the brown fat. And so when the brown fat gets activated, now we cause mitochondrial uncoupling. And what is mitochondrial uncoupling? Mitochondrial uncoupling is when the instead of us producing ATP, now all of the energy is turned into heat instead. So instead of us creating useful energy for ourselves, now we are creating heat. So we are basically burning the energy away. And this is the theory behind why we can eat more and we can get away with it on the sugar diet because we're not actually creating the energy, a usable energy for the body.

8:06 We are dissipating it as a form of heat. Now in short term and in short bouts of stress, this can be extremely beneficial. And this is actually how most hormetic stresses work. So for example, fasting, ketogenic diet, cold exposure, sauna, any kind of sprinting, high intensity interval training. So all of these things, what they have in common, they increase FGF 21. And so you would want to ask yourself the question, why would I not want to do a keto diet or cold exposure or sprinting or all these other things to induce FGF 21?

8:44 And why would I eat sugar if all of those other things induce FGF 21, right? And so actually the idea behind it is, and the theory behind in this community, why people actually want to do it with the sugar is because it's so much easier. So instead of actually doing something hard, your body perceives the absence of protein as the hard thing because it needs protein to carry out its biological processes. So when we have an absence of protein, especially if we're doing a sugar fasting day, meaning there is no protein at all within 24 hours, 48 hours, maybe 72 hours, and then we break the fast by eating protein and fats.

9:21 Basically what this is doing is signaling to the body that hey, like there's no protein coming in. So I must up regulate my metabolic rate to burn through the energy that I'm consuming to try and extract the protein as fast as I can. So I can carry out my biological processes, my fundamental biological process. And I believe now you can start to see why this can potentially be problematic in the long term, right? So because this is a stress response, just as as the same thing as you know, when we are in a doing a ketogenic diet and we our body is running on fatty acids, this is also a stress response.

10:00 So doing these kind of diets long term is not necessarily healthy and we believe based on our experience and you know, trial and error over the years that we believe that they balance is somewhere in the middle. You know we have to find the balance in the middle because if we do not then it can be extremely dangerous. If there was 1 substance that could increase your energy levels, optimize mitochondrial function, boost ATP production, help to optimize your hormones, re mineralize the body with ionic minerals, boost cognitive function, assist detoxification and support your gut health via the microbiome.

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10:59 They have an extremely high quality shilajit product that has been rigorously tested for heavy metals and impurities. Grab yourself some shilajit, the destroyer of weakness today and head over to mountain drop Comm Use the promo code mobility fitness at checkout for a nice discount as well. So what are the the factors do you think are contributing to people's weight loss on this diet? It depends. I think because it's all about nuance when it comes to the weight loss, because we need to think where is the person coming from.

11:22 So if we are coming from a really messy diet and maybe we are eating a lot of processed food and all this stuff. And then all of a sudden we have a structure which we can follow and we can adhere to the structure. And we are going to be if we are going to be eating less calories than we are burning or the less calories than we were having we were eating before, we are going going to see results. So we are going to see quite drastic condos in some cases just simply because these individuals are now allowed to eat as much as they want seemingly as much as they want food.

11:57 But obviously we are eating, let's say, because some people are going to be eating fruits, some people are adding some honey in there and all that. Even table sugar. Even table sugar, yes and that is more satiating maybe than some hyper palatable foods that people have been having before. So fats and carbs, fats and carbs together, you know in processed forms it those don't seem to provide as much satiety and they will be detrimental from a caloric perspective as well. And, and that would be one thing, but of course another thing would be that, yes, if we are well, I mentioned that if we are eating less calories, one thing which I think is pretty important as well.

12:39 If we have been eating a lot of crap, let's say, or even in some cases, it seems that if people have been overeating protein as well. Now that we are reducing the load from our system to a certain extent and we are eating only simple energy, so sugar, honey, all that stuff. Now all of a sudden the body is going through a detox and that's going to be beneficial for the weight loss to certain extent as well. Because remember that we need to have like those catabolic States and anabolic state in balance.

13:14 But now the concern would be if we are trimming those catabolic because sympathetic activation, it is a catabolic state more than it is anabolic. So if we are staying in that state for a longer period of time, maybe we are not getting those benefits anymore. So I think in life like we just need to understand that things come in cycles. So we are supposed to maybe feast and we are supposed to maybe fast. So I think it's good to follow this type of cycles in the long term. But anyway, the detox will be adding into that.

13:46 And another thing which I was going to mention was the well, obvious, quite obvious, but not so obvious is the lower cut mass. So because people often when people jump on a diet and they seem see drastic weight drop. So that is not coming from that, right? It's coming from fluid. So fluid fluctuations for sure in the beginning, but also all of a sudden if we are easing up the digestive tract load and all that, then we are losing a lot of gut mass as well. And that is going to attribute to the weight loss in the beginning phases.

14:21 And everybody, anybody who has been on diets knows that after a certain period of time, the drop in the scale is going to slow down. And that happens with anything really. So, so yeah, that could be something that contributes in the beginning. I. Loved what you said earlier about the bio individuality and where people are coming from because this is truly like what makes all the difference. So for example, if someone is eating the very few calories before and all of a sudden they go on this diet, they may potentially even gain weight at the at the beginning because they are actually, you know, consuming so much more than before.

14:58 However, due to all the other factors that Tina mentioned, such as the lowered gut mass, the fluid fluctuations and just a variety in general. Because if you're stuck with one specific way of eating for a prolonged period of time, this can stole your fat loss even if you are in a calorie deficit. So this just shows us the importance of a very right diet, right? So at the beginning, you may experience insane results and you may feel flatter stomach. You may feel that everything is feeling so good.

15:26 Your energy levels are better because your mitochondria were craving something different. And now that you know, once they get over saturated or in a certain macronutrient, then all of a sudden it just stops working, right? And eventually, I believe that people on this diet are going to hit a wall, they are going to hit a plateau, especially with these dangerous claims being made out there that they can eat as much sugar as they want. I we do not believe that to be the case at all. Maybe we can talk about our experience right now.

15:54 What do you think? Well, I wanted to mention that one because some people are so good at eating a lot of food and of course they yeah. And of course there there is all to do with the Lipton signaling and all that. So it just doesn't seem that a lot of people or not a lot of people, I don't know if it's, but some people, they just don't get the same satiety signal. So for example, what I heard before was that, OK, you can, you can eat as much as you want. You get the sweet version and and all this stuff personally doesn't happen.

16:26 No, I could eat so much honey, so much fruit, no sweet aversion. I could just keep going. But. What is sweet aversion? Oh. OK, so you know when you eat something super sweet and all of a sudden you just feel like, oh, I can't have this anymore. And normally if you eat like, you know, honey from a jar, you will get that at some point. But it just seemed that actually in this diet, those signals got totally messed up personally and. But do you think that also because you are such a highly active individual, maybe because your mitochondria are working so much better than someone else and they are burning through that fuel so efficiently and so fast that you could, you know, tolerate eating so much food like, but for example, somebody who doesn't exercise, maybe they would hit that sweeter version faster.

17:13 Yeah, that is potential for sure. That is 1 factor, but also what I found that's because we are activating those sympathetic pathways and personally that over a long period of time, OK, I'm talking about 10 days here. So I was doing the diet for 10 days. Few. Which diet? Which one of them? Honey diet because I was doing honey and fruit in the daytime and in the evening, protein and fats I was. So you were protein restricting throughout the day and you were basically eating all of your fats and and proteins in the evening.

17:47 Exactly, that's what I was doing and I was restricting on the protein more than I normally do. So normally I heat 1 cram per pound of body weight for protein, but on this diet I was going for 0.5 S around 60 grams per protein per day. And additional to that I was keeping my fats moderate. Now because my aim was not to lose weight, so it is recommended on this diet to keep the fats low. But because I didn't want to lose weight, I get my fats around 50 grams per day, which is well, it's relative. Everything is relative.

18:23 So if we are restricting carbs, obviously that sounds like super low fat, but if we are eating a lot of carbs, that is somewhat high. I was actually hitting six, 600 grams of carbs per day, which is pretty impressive for a woman of my size. And yeah. You were going to Yeah. So I just wanted to say was that it does actually work. This diet does actually increase your metabolic rate. We both witnessed it to some degree and it just showed actually the the difference in the individuality right in our biology.

18:57 Because I was the reason why actually I wanted to start the diet in the 1st place and try it was because I hit a fat loss plateau with my 2000 calorie diet, right? I was eating a variety diet, protein, fats and carbs throughout the entire day. I was not restricting any specific macronutrient. I was eating 1g per pound of body weight in protein and you know, all that good stuff. And my protein, my fats were pretty high too. So around 60 to 70 grams of fats per day and the rest of the calories from carbohydrates.

19:26 But I wanted to try and see like, you know, is this diet like what it, what they claim it to be? And so I actually tried it and I noticed that OK, the first day I was absolutely starving. And that's actually a feature of the diet, not actually a problem. You actually are supposed to be hungry because the hunger signal is indicating that you are burning through the energy extremely fast and that your metabolic rate is actually increasing. So when you have an absence of fats and an absence of protein, now you have no competing fuel sources for which energy is going to be utilized as a form of energy, right?

19:58 And basically you are just burning through it so quickly and a lot of that energy that you're burning through is actually being wasted. It's not even being, you know, given to your cells, which is exactly why it could be problematic long term. Short term, this can be an incredible strategy for fat loss and This is why we believe it's an incredible tool for people to utilize. However, there are a lot of, you know, nuances in this and it is very bio individual. So someone who is obese, overweight or diabetic, they could be FGF 21.

20:27 Resistant, insulin resistant, leptin resistant. And so by doing this diet, especially if they do not account for calories, can be detrimental to their health. Whereas if they are accounting for calories and they are in a deficit, well, of course, because they're in a calorie deficit, even if they did a balanced diet, they would begin to lose body fat. But because if they are eating more calories than they actually need and they are doing the specific way and then they're resistant in all these other hormones, it could be potentially detrimental.

20:53 But what I was trying to say about my own experience was I was eating 2000 calories and then I was able to bump up my calories to 2500, so 500 calories more than I was eating before. And my weight begin to drop down, even though I was hitting a plateau at 2000 calories and my weight wouldn't budget. And all of a sudden I noticed again, like all the things that we mentioned because of all the different factors, so a lowered gut mass. I noticed that my belly like totally shrunk from the inside. It wasn't so that I lost necessarily so much body fat, but I noticed that a lot of the swelling from the inside of my gut went down because I reduced a lot of the stress on my gut from the extra protein, the fat and the fibers.

21:32 I was eating more simple sugar. So when you restrict a lot of those things, now your body is again, what we said, it's going into more of a detoxification like state and you can maybe talk about where you started off with your calories and what you needed to do because it just shows the bio individuality with this diet. Yeah, absolutely. Actually, my motivation for going on the diet was because you were going on it and I was kind of like no way. And I didn't want to do it because I was going. I was doing really great with my diet.

22:02 I have a balanced approach, you know, like carbs, protein on all meals and evening. I don't eat carbs. I do more like a keto style. Same. Yeah, just to allow the body the chance to recuperate over the night, because there would be a reason why we want to implement some intermittent fasting here and there. And we do. We do believe that entering ketosis is absolutely healthy. We just need to know how to do it right. 100% right, yes. So, so yeah. So I wanted to go for it for from detox point of view really, because I understand that traditionally protein restriction has been part of like different cultures, you know and there is a reason why we want to have like let's say one day of no meat or something like this or or some cultures to longer.

22:50 So that was a fascinating idea for me for a long time, but I actually didn't wanna do that because I didn't wanna lose Muslimas. And this is one thing why us who do body building style training, we wanna obviously keep building that muscle and retain as much muscle as possible. So I never wanted to do it, but it seemed compelling that on this diet we can actually preserve the muscle mass, which makes sense because carbs are protein sparing. So and obviously if we are pumping our calories up as well, we are getting a lot of food, then we are less likely to lose that muscle mass.

23:28 That would make sense to me that the body recycles Domino's and. And basically, yeah, so I went in it for detox purpose really, but for a couple of days, what happened the 1st morning when I. So wait a second, you started off at how many calories? That's right. I started off around 2200 calories and that's my maintenance calories right now. So then from there the first day that I that I did it, I lost like 1K of weight just by doing the same. I think I was doing the same calories for that. Day. Yeah, so so listen to this.

24:03 So she ate the exact same color is as she did on a balanced diet, but she lost 1K. Now that 1K could be a combination of body fat, gut mass, and water weight, right? It's not necessarily guaranteed that it's body fat. No, no. And I think most bodybuilders, what's related is that you do this carb refeed. So you pump up your carbs for one day or two days or whatever is needed and you will feel super tight in your body and your muscles are feeling nice and full and you are feeling actually pretty nice and lean for those couple of days or one day or something.

24:38 And well, yeah, I felt super lean, but I also started feeling like, OK, I'm like shedding that body weight. So I don't want to do that because I am already super lean as it is. So then I pumped up my calories and now I wasn't counting my calories because I wanted to just pump them up as much as I could because people say that OK, you can eat as much as you want. And what happened was that because I deep to my meal time, so it's only three meals a day, not like snacking throughout the day because that I don't believe in at all oral health as well.

25:09 I think is we we must account for so, So yeah, I was eating as much as I could on my breakfast and then as much as I could on my lunch. And by the dinner time I was absolutely starving. I was absolutely starving. Yeah, Yeah. I think that's like one of the biggest issues. But then, yeah, you bumped your calories up from 2200 to 2800 approximately or how much? Yeah. Now, now I can continue so and I counted my calories. So I went around 3200 and then kind of naturally I came down to 2800 because I was always just checking in the end of the day.

25:47 So I was in restricting my my meals at all. So, so yeah, by doing so I was first still, I was kind of losing and I was kind of gaining. But I think it would make sense that when you eat so many carbohydrates that you will have fluid fluctuations all the time. So you cannot expect a stable weight on the scale. I feel that was my personal experience. But towards the end, I would say 6 days I was doing great. 6th day was somewhat sticky. But I think we need to bring in there like we did also one day when we traveled and we ate like a really huge amount of calories.

26:27 And that just proved to me that we just ate a lot of the calories from carbs, right? And that just proved to me that you cannot just get away with eating in excess calories because basically I gained quite a lot of weight to the next few days and it took me at least more than one week to recover from that. On the scale, I did feel more fluffy, you know, more fat. Maybe I had a lot of water retention, maybe I didn't gain, but if I maybe I just gained so much water. But even even if that it was just water, it was extremely uncomfortable.

26:58 I didn't feel good energy wise and it just proved to me that you just cannot over consume the calories and expect to lose the body fat. There is a threshold in which your body is sensitive to the energy and is burning through the energy efficiently. Once you exceed that threshold. For example, I'm an individual that if you tell me as much as you want, I can eat probably 4500 calories in a day no problem. Do you think that I'm going to lose body fat on that kind of quantity of colors? Absolutely not.

27:27 That is absolutely a bulking state for me, which is I'm going to be gaining a lot of body fat, right? So I need to be extremely cautious because I feel like my leptin signaling is not the strongest because my background, where I came from, I was an overweight and obese child. And I feel that some of those signals and receptors in my brain are still sort of dampened or damaged from a young age. Whereas with Tina, for example, she's always had a very, very vigorous and fast metabolism. So she needs to be more careful in consuming too less because she has to actually try and overdo her energy intake to make sure that she's not going to lose body fat because she doesn't, you know, want to lose and get too lean, right?

28:08 Because you're already like in phenomenal shape. So why would you want to drop the body fat if you're not going to step on stage and do a bodybuilding competition? Absolutely right and and also I want to continue on my experiment. Just hang on there because this is I think super important. So when I was going through the days, after six day, I just started feeling such, such heightened nervous system stays. So I was in this sympathetic drive all the time. And that is a terrible state for me personally to be in.

28:35 Because you were talking about the metabolic differences, I think it's a lot to do with the nervous system. And that's true. And yes, and of course, the health of our leptin signaling and all of that is super important. But personally, my goal is always to find my nervous system in the most regulated state throughout the day as possible. And this diet totally flipped me over to that sympathetic drive. And it was actually terrible because I was losing my sleep as well. So I wasn't sleeping well in the night and all that.

29:03 So now I would like to understand what's happening there. Why is it so detrimental to push our body all the time on that sympathetic drive? Because I'm also understanding that now that I was eating so much carbs, so much energy, and I was actually feeling this feeling of fire inside of me. I felt like every single cell of my body was in fire and I couldn't dampen that down. So what's happening there easy to do with the Ros, with the uncoupling or what's going on in our mitochondria? I think it's a combination of all and we know that mitochondrial uncoupling in excess, as we mentioned previously, mitochondrial uncoupling is when the body is not making the energy substrates into ATP, it's actually converting it to heat in the body, right?

29:50 So we are losing a lot of cellular energy. And if we are a person who needs more cellular energy and our redox is low, so basically our ability to generate energy for the cells to be able to survive and to, you know, carry out these biological functions, this could be potentially extremely dangerous, especially for an individual like yourself who has already a very high, high metabolism, right? So your metabolism is already extremely high, you're creating probably more Ros than a regular person, right?

30:19 Because what is metabolism? Well, when your metabolism is high, that means you are converting more of the energy into ATP and you are creating also Ros in the process. Reactive oxygen species and reactive oxygen species in excess can be detrimental for the cells. It can cause mitochondrial dysfunction and damage, you know, and this is then going to dampen our ability to reduce cellular energy. So in the long term, this diet can be super detrimental. So it is very bioindividual. So depends on the individual.

30:49 Where are you coming from? What's your starting point? What's your metabolic health to begin with? If you're a metabolic state, is not in a good health, it can be extremely dangerous for you, especially if you're an individual who is like obese or diabetic and you're eating in excess. Now this is where it comes back down to it is the excess of the energy. Of course, even just eating lower calorie and still just eating only carbs is problematic because it's pushing the body in the stress state. And as we said, the FGF 21 hormone is a stress hormone.

31:21 It comes out in times of stress. And so if it comes out in times of stress and it's due to a sympathetic activity, sympathetic activation, well, you would think that, you know, as we have mentioned before on previous podcast, it's super essential to bring your body back to a parasympathetic state as much as you can throughout the day because this is where your body heals, regenerates, detoxifies, cleans itself. It does all of the good stuff that we actually want. It optimizes the hormonal function, but if we are all the time in a sympathetic Dr., we are creating so much metabolic waste, so much reactive oxygen species, that the body now is so overwhelmed that it basically can even get stuck in that stage even if you try and do parasympathetic activities.

32:08 Absolutely. And I don't want to say that any diet because we were talking how this can be detrimental. Any diet can be detrimental. And here is the thing like we need to understand where is the person at and what is their body needing at that moment. So jumping on a diet which is especially which is elimination diet or restrictive diet or all that, jumping on it and expecting that I'm going to stay on it for the long term and I'm just going to do it until eternity, then that's probably a little bit dangerous.

32:37 So with this type of diet, I think there has to be always a strategy. So also, what is the exit strategy? Methylene blue, an incredibly powerful substance that has an affinity for the mitochondria, Discovered in 1876 at first as a textile dye, it didn't take long before it was noticed for its unusual biological effects. Here is a list of all the things that methylene blue is known for my personal It is effects that it has on the mitochondria. Methylene blue acts as a redox agent. What this means is that it has the ability to grab onto electrons, donate and transfer them anywhere where energy is required in the body.

33:14 And we know that most Neolithic diseases these days are due to a lack of cellular energy ATP. The more electrons we can get through successfully along the electron transport chain in the mitochondria, the more deuterium depleted water we can make as well as the end of energy production, which is ATP, The energy that we we need to power all our cellular processes come from electrons, so it only makes sense. The more we take care of our mitochondria and our energy production, the more energy we have for our overall health, well-being and vitality.

33:43 If you wish to explore the methylene blue that I use, head over to maragimedicinal.com/mobility Fitness and use the promo code Mobility FITNESS at checkout for 15% of your entire order. So we're eating all of these carbohydrates. What about the deuterium content in all of these foods? Now I have with deuterium content in the foods. I've a long time I've come to this understanding that, well, personally I've been observing my body, how does it respond to different foods and all that. And I've come to understand that maybe it's more about the energy balance than it is the about the high content in the foods because no matter what type of food I overeat, I wouldn't feel that good.

34:23 It doesn't feel that my mitochondria is working optimally, but if I'm restricting the energy of the total of my day, but even if I'm eating like this higher deuterium foods, I feel somehow that the energy system is working really, really fluent. So now I'm very intuitive with my own body. So this is how I observe them and this is how I am passionate about these things. And then the other thing what I noticed on because it is known that fruits are higher in deuterium, which makes sense because the water content closer to equator is higher in deuterium and all that.

34:59 So now here for example, where we live, we live in the 31 latitude or something like this. Yes, I tasted the water is way more sweeter than it is in my home country which is Finland. So I just feel that there is the sense that there is the difference in the deuterium content in the water and but what happened in this diet, because normally I need to drink a lot of water. We do drink our water. So reverse osmosis water. So it's not that the minerals in the water would be making it taste somehow different, but what happened with this?

35:33 Diet, but just to mention that we of course we re mineralize and structure our water because when you reverse osmosis the water, you remove every single mineral out of the water. And just to mention before you dive, before you dive deeper, I think it would be good to just tell people. If people don't know what deuterium is, I'll just explain real quick. So deuterium is basically a heavy isotope of hydrogen. And why this heavy isotope of hydrogen is potentially problematic is actually when it can get actually into the mitochondria and it can jam the ATP synthase, which is actually what produces the ATP in the cells.

36:09 So it can actually destroy the motor inside of the mitochondria, which produces the ATP. So if you think about less functioning mitochondria, less energy production, which means less energy for your cells. And that is another problem with this diet. So again, we have mitochondrial uncoupling, so we have a loss of energy, so we're not making as much ATP if this, you know, diet is consumed in excess. So eating more calories than your body actually needs and especially from deuterium rich foods, which is all, basically all sugar foods are basically high in deuterium naturally, especially processed foods, those are even more higher in deuterium unfortunately.

36:47 So this can be like a double whammy for the mitochondria and it could be quite detrimental in the long term. We do not know the mitochondrial consequences to this diet, but. What I did want to say though, and this I think it was quite positive understanding. So when I was eating this diet, I was eating local fruit, honey, all that. No processed test of course, ever. And basically I didn't need to drink water almost at all. I drink literally one glass of water in the morning when I woke up the rest of the day I just wasn't thirsty at all.

37:18 And I just feel that there was so much minerals from the fruits and all that. So it was keeping the hydration inside of my cells, which was fantastic. So I think that would balance out the deuterium content somewhat, to a large extent actually. Ah, you mean because you're actually not drinking the the drinking water? Yes, absolutely, because I was basically getting all my drinking water from my fruits. Yeah. And the cool thing is about fruits and, and one thing that we do need to actually say here is that we are not advocates of eating candies, eating processed foods on this, on this diet, because we were not advocates of these things in the 1st place.

37:54 You know, we would not go out and just consume energy drinks with just because they have sugar in them and fruit juices which are processed and any, basically anything which is processed, because this is 1 big danger in these communities. They are just putting out there the idea that you can just over consume as much sugar as you want. It doesn't matter what format it comes in. But there are downstream consequences on the mitochondrial level. You know, as we talked about, you're going to create so much Ros, you're going to have to detoxify so much more.

38:24 And so there are going to be consequences in the long term if you actually eat processed sugars. And This is why if you are going to do this diet, you need to be extremely careful and actually only eat natural sugars. Well that is what our belief is because we are levers that anything that nature provides is going to be way more healthy for you compared to man made foods. I would like to just to prevent any misunderstanding. So yeah, like even though if the sugar is the same form as if it comes in the nature.

38:53 So let's say you have just simple sugars from your candies, but I don't think necessarily, like we want to build the picture that that sugar is somehow different from the sugar in fruits, but it's just everything else that comes along with that. So in fruits, we have all types of antioxidants, minerals, cofactors, whatever there is in. We don't even necessarily know all of that. Yeah. So it's totally different when we are eating something that is processed with all kinds of sweeteners, not necessarily sweeteners, sorry, colorings, flavors, all these type of things.

39:29 So yeah, I think that is the the key point here. So we are not trying to say that the sugar is somehow better in fruits, but it's just the overall food matrix is the different. Yeah, exactly. And that the food matrix is what actually makes the foods more protective. And This is why when you look at the literature and you look at the studies that honey, how it's actually super beneficial for humans and also fruits, whereas when you look at just plain, you know, cane sugar or candies that can be detrimental for people's health.

39:59 And that is because exactly what Tina mentioned is that they come the fruits and the honey comes with all of these cofactors, the enzymes, the vitamins, the minerals, it comes with the structured water, which is the most biocompatible with your body. And that is also what I found as well is that I before I probably drank 3 to 4 liters of water per day. And I always listen to. How my body needs the water. So I never drink water on purpose just because I need to drink water. You know, I try to avoid that as much as possible because excess urination and depleting minerals is absolutely not a good idea.

40:33 So people need to lose this idea that you need to just consume as much water as possible to be healthy. You need to listen to your body and learn how much water does your body actually need and how much how many minerals does you put in it. So you need to make sure that your water also has minerals. And the cool thing about this diet is that if you are eating a whole food carbohydrate rich diet, it's going to help also, you know, to hydrate your body on a cellular level because the water is structured that comes with the perfect balance of minerals.

41:02 We almost didn't need to add any salt to our foods either. So that's something that you need to pay attention to as well that if you are over consuming salt on this diet, you may notice excessive water retention because you do not need the salt as much on this diet because this diet is super hydrating and you are getting a lot of minerals from the different carbohydrate sources. And another factor why it's so hydrating is because insulin rises and we know when insulin rises it holds on to war, more water in the body and more minerals.

41:31 So we're not depleting as much water from the body. And you probably do notice if you have done a low carb, 0 carb or carnivore diet before that you urinate way more frequently and when you drink water it goes through you pretty fast. But on this diet, I didn't urinate half as much, and I didn't even need to drink half as much either. Yeah. However, you know, it's a little bit tricky with the salt balance and all that because obviously we need to have those mineral in right ratios in our body. And of course if we are eating like I was eating a ton of bananas for example.

42:02 So I don't know how it will equate to my potassium to sodium ratio. So, so far I was feeling good. I was adding a little bit of, I was adding salt on my meat in the evening actually. Yeah. But just just to say that it's not like we are necessarily somehow balancing our minerals even if we are getting a lot of minerals because there is also the calcium to phosphorus ratio to think about. And yeah, because you know, most often if we are eating a lot of fruit, we are getting a lot of phosphorus. But if we are, we are not eating dairy or where is our calcium coming from.

42:36 So I think these are just all things that we need to think about and also not to mention to the nutrient profile as well, like if we are limiting our fats for a long period of time, well my concern would be the fat soluble vitamins for sure. Vitamin ADE&K Well, obvious it is that we don't need as much antioxidants like vitamin E to protect the fats from being oxidized, but there are reasons why we need those vitamins like K vitamin as well. Super important. Yeah, and I feel like if we are living life more in alignment with nature in general, because we as human beings, we have this idea that we need to make sure we get our vitamins and our minerals.

43:21 And we're so obsessed with like nutrition. And as Doctor Jack Cruz mentions is it's so much to do with your light environment and your lifestyle factors. Because if you live in the right light environment and you have good lifestyle factors and you're not sympathetic driven all the time, you're not burning through minerals, you're not destroying your vitamins, You're not like needing to replenish them as fast so you can a little bit from nutrition goes a really long way in the past when people used to live ancestrally.

43:50 Now with a more stressful lifestyle that we are all living, even if we do try to take care, we are encountering way more stress as a modern human compared to our ancestral, you know, relatives. Absolutely. And if we think about vitamin K2, for example, I need to mention this though, because before our microbiome used to be so different and we know that vitamin K2 is a product of byproduct of fermentation. So how are we doing with all those kinds of vitamins and minerals and, and all of that? What maybe our body was able to synthesize or the microbiome in our body was able to, how is it going these days?

44:30 So I think we just need to be a little bit more cautious on this side. Like you mentioned, our light environment sucks and all that. So I think we just have to marry these two aspects together and consider like, what do we need from all worlds to be able to thrive as human beings? Can I mention, can I mention here because you were saying that how we don't advocate for them eating candies and eating all the time and all that. I think there is a very important reason for that because we need to be a little bit careful how we train our mind and how we train our bodies.

45:02 So this is very important because we learn how we learn behaviors and habits and those are a little bit hard to unlearn as well. So let's say if we are on a diet, as some people are now suggesting, that you can eat as much as you want, as often you want, whatever you want, as long as it's simple sugars. Now what's going to happen when we train our body in this way that okay, now I feel a little hungry, I'm just gonna eat a little and like this all the time. So there is all the time something in my pocket.

45:31 What's going to happen when I try and go in a balanced diet that's not going to end well. So in a balanced diet, you don't have this FGF 21 and all that to drive your metabolism and you cannot eat as much. So then it doesn't work really well. And and also if we became leptin and leptin resistance or anything like that, then that would be a double whammy. So yeah, just to caution with that a little bit. So that's why one reason why we love this three meals a day type of approach. No snacking. Obviously heavily acted individuals are a little bit different story.

46:07 We need to always always as it comes down to nuances. Yeah, and with the snacking topic, I just feel like why is such a scam in general? Like snacking, The fact that the industry and the food industry has capitalized on this is selling people these little tiny granola bars and like these yogurts with these like, you know, fruits inside and all this crap and the energy drinks. Why is such a scam is actually because it just drives you to be hungry all of the time. And when you're hungry all of the time, obviously you're going to over consume calories, right?

46:41 And then you're inevitably going to get fat even when you think that you haven't consumed that much in a day. If you add it up all together, you actually ate way more than you would if you actually ate three solid meals and you've got really, really full. Because if you think about it, when you snack, what are you telling your brain? You're telling your brain food is coming in. And your brain is used to the idea that when food is coming in, it wants you to eat to the point where you cannot eat anymore.

47:08 So you reach a satiety level. That's when you're obviously your leptin is working appropriately, right? And so if you reach a satiety level and you're full, then obviously you don't want to snack, right? For how long? For maybe 4567 hours, maybe 8 hours depending on the type of macronutrients that you consumed. And so if you're eating only a little bit, you're basically telling your body that, oh, like, I will just stay in this expectation state all of the time because you're never reaching that point where you're telling your body, hey, like we have now enough nutrition to run for a period of time.

47:42 We don't need this hunger response. You know, we don't need this ghrelin hormone to be active. We don't need to feel like we're all the time hungry. So I will just suppress that ghrelin hormone. Whereas if we are snacking, we are elevating that and we are just constantly keeping it high. And that could potentially even causes these belly aches, this feeling like we are, you know, constantly starving and running out of energy. And that makes us want to keep on consuming the snacks. And it's really not a great state to be in, especially for your mental health mainly, never mind about the the fat gain.

48:15 Yeah, I think that's very nicely said. Thank you. And yeah, we just need to be responsible as coaches like you mentioned what what kind of message are we putting out there? But honestly, like we could make this kind of round about any diet. That's true when it comes to like some extreme diets because there are the positives and then there are the negatives. But but yeah, the more sustainable way is the more better way. That's how we believe as coaches. Light influences every single system of your body from mood, skin health, cognition, energy levels, health, sexual function, training, performance, recovery, wound healing, body composition, and so much more.

48:51 This is why I make sure to block the harmful artificial blue light and expose myself to the beneficial wavelengths of light. Optimized my biology? Upgrade your biology today by upgrading your light environment. Head over to emrtech.com/mobility Fitness and use the promo code Mobility FITNESS for a massive 20% discounted. Check out for the best red light therapy panels on the market and the best blue light blocking glasses. How would I? How would I I come off of this type of diet if I have been doing it and then all of a sudden it's not working anymore or I feel like I want to go back to a balanced way of eating?

49:24 So yeah, this is really, really challenging, right? Because a lot of people have jumped on this diet and they they jumped on it because they were having difficulties losing weight in the 1st place, right? And they feel like they're finally found the key and the tool which is setting them free. So meaning they're allowed to eat as much sugar as they want and they feel like they're in heaven and they're in this honeymoon phase at the moment before their mitochondria potentially could get harmed in the long term.

49:50 And this is a problem, right? Because when they try to come off the diet, what actually happens then? Does the metabolic rate decrease? If the metabolic rate decreases and you keep consuming the same amount of energy with a balanced approach, what's going to happen then? Well, you can imagine, right? So you are, yes, expending less energy and you are in taking more energy. So what does that mean? That means fat gain as a result automatically, right? And so this can be extremely dangerous and you need to get off it in a very, very clever way.

50:21 So if you ate, for example, 2000 calories before you got on the diet, and then now you could eat 3000 calories on the diet. If you continue eating 3000 calories, you know, with a balanced approach, this could result in a lot of fat gain because you will not have the pro metabolic effects of the FGF 21, which is the the stress response by the body, right. And the reason it's doing that, as I mentioned previously, is because trying to burn through the energy to find the protein, because the protein is absolutely vital for all biological functions.

50:49 And This is why it's so important to consume protein. And so basically, yeah, you need to be able to calculate and estimate how much can you actually eat without gaining body fat. And you will need to be a little bit of an experiment, experimentation phase once you come off. I personally found that I had to go back to my 2000 calorie diet, even though I was eating 2500 before on that diet because if I ate 2500 with a mixed diet. So meaning proteins, fats and carbohydrates distributed equally across meals, I would have gained body fat.

51:24 And the reason why I actually came off the diet was because I started to see diminishing returns on the results of the diet. So I actually believe that I became FGF 21 resistant. And maybe let's talk about that a little bit because we didn't get into that at all. And what are the dangers of elevating the FGF 21 hormone chronically even in non obese individuals? Yeah. So basically when you chronically elevate a hormone, any hormone, right? Like if you chronically elevate it, you over produce it and your ability for your cells now to utilize it now becomes numb, right?

52:01 So the receptors become numb to the signal. So the body is trying to constantly produce more and more of the hormone, but the receptors now are becoming numb because there is too floating around of that hormone in the body. And so when you're overproducing it in the long term, it can actually have the opposite effects. It can actually downregulate metabolism and then that can increase fat storage that can cause leptin resistance. So that means that now your satiety signals are completely shut off.

52:28 You feel absolutely hungry all the time. You become just a pure sugar burner. And this can be again, like extremely dangerous for your for your mind, your mindset mentally. And one of the difficult parts with which I found on this diet was that I was a little bit mentally more unstable on this diet. I found that I was more irritable between meals, especially because I felt that I was all the time hungry. Even though I was eating 2500 calories, I bumped my calories up on purpose so I don't feel like I'm starving.

52:58 I still found that I was more irritable between the meals. I found that my cognitive function wasn't there. I didn't feel so as present. I felt like my mind was constantly thinking about the next meal. When I, when am I going to eat next? Because my, my body was just literally running out of energy because it was wasting a lot of that energy. My cells were not getting that ATP that they actually needed. So again, like in the long term, this can be like super, you know, dangerous mainly for the, for the mindset.

53:27 And especially if people have some kind of mental health disorders, this can be probably quite problematic. And maybe This is why keto and yeah, mainly having a being in a chaotic state actually so beneficial for for people with mental health because it creates this more stable energy, which your body is actually now making more ATP because it has an abundant energy supply from your body fat and it's never running out of that ATP. So now your brain starts to feel safe. So your nervous system can start to wind down.

53:59 Do you want to add something to this? No, I just want to say that now it seems to me that we are not so much of an advocate of this diet. Is that is that what I'm hearing? Well, it depends. Like as we said at the beginning, it really depends. It's all context dependent. So for example, if a person is metabolically healthy, their nervous system is regulated because this is a really big thing, right? Because as we said, this diet is activating your sympathetic nervous system. And it's this is the way it activates the brown fat, increases the metabolic rate and all that good stuff.

54:34 So maybe in bouts, in bouts it could be beneficial. And you don't like there is there is this there is this understanding in the traditional medicines and all this that someone's medicine can be the other person's poison and also the the dose makes that is that how is that how we say, yeah. So, you know, we need to always, I think, implement these things in the right amount for the right person for the right time. And then I think this this can be phenomenal. So actually because we got into this diet because we believed in it and we really wanted to see what it can offer.

55:08 And I do still believe that it can offer so much. So there are so many reasons why we would want to implement it, but we need to know how and when and how much. Yeah, absolutely. And you know, since this diet does induce this stress state, so many people, right they are avoiding doing the hard things, which is which is the eye spots, the workouts like doing all of the hard things. These hard things actually are known for inducing FGF 21 themselves, but it does so in a healthy way. The cool thing is, for example, by doing all of these different other strategies which I mentioned is you have a stressor, the stressor stops and so therefore your FGF 21 also reduces as well.

55:50 So that means you get the short bursts of FGF 21, which is healthy, which causes this mitochondrial uncoupling. So the loss of energy, which is good like in short bouts. But if you have it in excess, as we mentioned, you have too much. This is related to a disease statement. Everyone is doing this on their own, a lot of people without the coach or something. So maybe they need to have a little bit of understanding on their own Physiology and see what works and what doesn't because sometimes we are a little bit blinded from that.

56:18 And also what I do want to mention though, is that why I find these diet endeavors a little bit dangerous somewhat, is that a lot of people don't look at any other environmental factors or lifestyle factors. But it's only the diet. And I can honestly say that this type of diet is not the diet that I would do if I was living a lifestyle under artificial fluolite without getting the natural light on my skin. Here is the thing, infrared light and UV light, we, we know that those influence our super metabolism and our insulin sensitivity beneficially, positively.

56:59 So I think it's quite important to understand our light environment as well. So food is super important. It's nutrients for our body, but similarly is light nutrients for our body. So I think we need those to be orchestrated correctly on a cellular level. And This is why I think we can't miss out on those factors when it comes to these kind of conversations. Yeah, yeah. I I just wanted to add it, add that one in. There. Oh yeah, fantastic. Yeah, really great addition. I just totally forgot about that because we, we dove so deep into the diet that I forgot about the, you know, the lifestyle factors and the habits.

57:36 Because, yeah, like a lot of a lot of the reasons why people are not able to lose that body fat in the 1st place is because their lifestyle factors are pretty crappy. You know, they're living an indoor lifestyle, they're never getting in the sun, they're not getting grounded, they're not regulating their nervous system. And so by being all the time just bombarded from every single direction, now your body goes into the shutdown mode, right? Understandably because it goes into self preservation mode.

58:00 So when your body is under constant attack from all of these environmental stressors and factors, when it goes into self preservation mode, do you think that your body actually cares about losing body fat? No, we talked about this before on one of our previous nutrition podcasts that we did, which I believe was episode 28 and episode 30. So definitely go and listen to those. Those are some lifelong knowledge and wisdom that you will be able to carry with you like for a lifetime. Because that knowledge doesn't change, right?

58:29 And it always comes back down to the energy and the nervous system regulation and all that good stuff. 100% And actually I need to add in there, which is really more than thing to pay attention to, which I talk about to my clients. So when we are staring at our screens in the day, all day, many hours, and then we are acting, acting on impulses when it comes to food. So we are really impulsive with our food decisions. If we are like just distracting our face from the screen and then we are eating something straight away, like things simple, like simple as this.

59:03 And So what I always do is kind of like take time off of those screens and really like try and tune into my body. Because blue light does make us impulsive, doesn't it? Yeah, exactly. And basically, we know the blue light itself increases our, you know, our glucose right, in our blood glucose. And then this is problematic because then we have these sugar crashes, right, Because insulin comes out to take away the glucose from the bloodstream. And then we get this crash. And then that is what creates this impulsive decision now, because now the body either has a decision to make, whether that it's going to generate more glucose like through gluconeogenesis or dump glucose from, you know, the tissues into the the blood and again cause another blood sugar crash, or we're actually going to listen to that impulse and we're going to go and search for food.

59:51 And this is what creates this impulsive decision. It's also messing up with our dopamine in the brain as well. So it's actually creating this high in the brain. So and then after when we get away from the blue light, now it's creating this low. So it's because it's so artificially blue and it's not combined with the other colors of the spectrum of the electromagnetic spectrum. Now it's causing this imbalance in the brain and. Our dopamine went way, way too high, so it comes crashing down South again.

1:00:17 It creates this addictive behavior, this addictive personality where you are constantly seeking and searching for something outside of you to feel the satisfaction. Now, I think this will be another episode we need to talk on. This is super important. But yeah, I also wanted to ask, how would you approach the fat loss? However, I do think that we talked about those in the previous episodes pretty much in detail anyway, so people can just go and listen to those ones, not to make this one too long.

1:00:44 Yeah, absolutely. And well, I mean how I would approach it is the same as I approach it every time. So basically I would always make sure that we are in a calorie deficit, right. And of course it's there is, it's useful at sometimes to have these refeeds in when we are doing a dieting phase because this could potentially break your plateau if your metabolic rate has decreased so much that you know that you may need to do a refeed. And if you've been dieting for a prolonged period of time, So you've been super consistent on your diet.

1:01:11 You've been dieting for 2-3 months in a row nonstop. You've been super adherent to your diet and you've been, yeah, super consistent. And you've gotten a lot of fat loss, but then your fat loss has stalled. That's probably like a good time to do a refeed. And a refeed would be only one meal, not a full day, right? Because if you do a full day and a week, that's been when you're going to ruin a lot of your progress that you have made on your diet. But basically, if you you do one meal, it's just going to stimulate your metabolism to increase.

1:01:39 And then if you go back to your calorie deficit, so you would eat more calories than you normally do. Let's say you eat 2000 calories, you do a refeed day, 2500, two 1600 calories, so 600 calories extra then you would normally eat. That would help raise your metabolism. Then the next day you go back to your 2000 calories or your regular diet that you were doing before for fat loss. And then eventually you're able to break that plateau because now your metabolic rate is higher and you're able to be in the deficit again.

1:02:05 End the episode there guys. We hope that you found this episode helpful and if you have any questions, do leave them in the comments below. We will try to answer as many as we can. We did try to bring a nuanced perspective to this topic because as you have seen on social media, things are getting like totally out of hand with this diet. There is like the two opposing camps. There is the carnivore low carb and 0 carb people like attacking the sugar diet. Then there is the sugar diet people attacking the carnivore people.

1:02:32 And then there are the people in between who are just totally confused and they don't know who to listen to. And we are just here to tell you that this is just a short term tool, a strategy that you can have in your toolbox to induce rapid fat loss if you know what you're doing. If you're in a calorie deficit, you can't over consume calories like in excess and get away with it. This is based on our experience. We're telling you like what we actually went through. Some other people are seeing different results, but you know, we're coaches, we work with people.

1:03:03 We need to be responsible. We need to bring the nuanced perspective and this is what we try to bring to you through this episode is to bring you the balanced approach about and the pros and the cons of this diet. Yes, you are. You are able to see the benefits. We saw the benefits at the beginning, but it seems to have diminishing results as time goes on, especially if you over consume your calories. You may see a benefit at the beginning, but you need to just keep that in mind. So if you do actually want to try this diet out and you want to do it safely, definitely contact us.

1:03:35 We will be able to help you with that, help you to also transition safely off the diet as well. Because if that is a super, super important thing, we have yet to see the downfall or the negative consequences of what happens when people are coming off this diet. So I hope that it's not as bad as we think. Take care guys. Subscribe to the channel, drop a comment below and see you next time. You guys enjoy the topics and guests I bring on the show. I would really appreciate it if you left me a five star review on Spotify and also subscribe to fitness wisdom podcast on YouTube as well as this helps us spread the knowledge and wisdom with the world.

1:04:09 Until next time, this is the Fitness Wisdom Podcast.