Cellular Healing, Detox, & Hormone Balance w/ Dr. Daniel Pompa

26:41Well, we never hear out there, hey, if you want to lose weight, get healthy cells.

26:45Dr. Daniel Pompa:No. We never talk about like get rid of the toxins in your cells to help be at a healthy weight or to lose weight. Oh, but that's okay because we have GLP-1s now. Well. And so everyone's able to take a pill now and lose weight and feel great. Oh, for now, weight. Okay. So really we need to get the toxins out of our cells to lose weight. That's right. Intermittent fasting then. Okay. So now intermittent fasting is kind of a nice place to start because number one, you can see what your cells are able to do. You know, we'll get to extended fast and how I use the stress of a fast to change the cells behavior.

27:23Dr. Daniel Pompa:But it's like exercise. You don't go in the gym and, you know. Bench press 100 pounds. Right. You don't do that, right? You start slow and low, right? So look at intermittent fasting as we start slow and low. Okay. Okay. And then we start slow and low in the sense of, you know, just push breakfast out a couple hours and see how you do. I prefer people buy a glucose ketone meter, ketomojo.com. You can just buy one, ketomojo.com. It's a meter that does glucose and ketones. And that gives you to wake up in the morning and measure your glucose and your ketones. Okay. And that also is the way of telling if you're in a ketosis, which I don't want to confuse people there, but that means basically burning your fat.

28:09Exactly.

28:10Dr. Daniel Pompa:Right. But you can see what that is. So let's say you wake up and your glucose is 95 and your ketones are 0.2. Okay. It gives you a base point. Now, as you push out your meal and say, I'm going to skip breakfast, what you should see is your glucose trend down. And glucose typically trends down because you get something called the dawn effect. Glucose kind of rises in the morning to wake you up. It pushes up cortisol. That's normal. So sometimes glucose is just a slight bit higher in the morning. But glucose should trend down, but ketones should trend up as an indicator that your mitochondria, where you make energy, is using fat.

28:47Dr. Daniel Pompa:So instead of 0.2, you should be 0.4, maybe, maybe 0.3. But you're trending up as an indicator that you're using fat. What if you trend down? Yeah, why do you? Okay, so let's say your glucose doesn't come down. It's still 95. And now instead of being 0.2, maybe you're 0.1 or lower. Boy, you're burning your muscle then. You got it. See, she got it. So then you have toxic cells. That's right. Because of toxic things in your life. Exactly. So something's broken in your mitochondria that it's not burning fat. So therefore, I wouldn't then tell this person, oh, okay, go on pushing it further, right?

29:23Dr. Daniel Pompa:You know, because they're probably not going to feel good. They're not going to respond good. I mean, you could do it as an experiment. Say, you know what? Let's just push it two more hours and see how you feel. They'll probably say, I felt crappy. I had no energy. I don't want to do this anymore. And when you look at it, their glucose is rising. Their ketones are dropping as an indicator of their burning muscle. So we would wait till we detox them further. And then we would start to actually push that a little bit. But I also just call the fasting part of what I call mitochondrial fitness. Meaning if we work it a little bit where it can basically deal with that stress, then eventually it will get stronger.

30:02Dr. Daniel Pompa:So I'll say, OK, let's hold at this 10, 12 hour mark without eating. And let's just see what your body does for a while. Right. Because sometimes it does get more efficient. Then we can say, great, let's push it to 14 hours and then let's see what you do. right? Then you can maybe push it to 16 hours. So eventually, you know, a body can actually start to gain the ability to really burn, you know, utilize fat as an energy source. So what happens is in a fasted state, something called autophagy happens. You mentioned it earlier. Autophagy means that when you're fasting, your body needs energy. It will eat not good cells, but bad cells.

30:49Dr. Daniel Pompa:So not just fat, but bad fat cells. They don't eat bad cells, period. So meaning cells that genetically aren't good, cells that we call senescent cells that live too long, they age as prematurely, they drive more inflammation, the body will go after those cells as energy sources, especially as you push out a fast beyond 14 hours. It starts to tap into those bad cells. Why is that good? Because there's also another science word, I don't want to bore people with all these words, but called mitophagy. That means your body gets rid of bad mitochondria at a fasted state. So if we can push people in the fast to where they can adapt, now we can get them getting rid of the bad mitochondria that aren't using fat for energy.

31:36Dr. Daniel Pompa:And they make new ones. Okay, no one's talking about this with intermittent fasting. They're only talking about do intermittent fasting so that you can get in a ketosis state and burn that fat. But many people don't. So interesting. Okay, so question for you then. Do you have to be at a certain amount of time of intermittent fasting for the autophagy and things to happen? Yeah, I mean, studies show 14 hours is kind of a tipping point, you know, where you start getting more autophagy. So again, I'm telling people to start at like, you know, 10, 12 hours, work up to 14, go to 16. Now, there's another really important thing.

32:14Dr. Daniel Pompa:Okay. So people have found some benefits, even the people who burn fat, right? They're losing fat. My gosh, intermittent fasting changed my life. I lost so much weight. And when people intermittent fast, I always say, make sure you at least eat one meal to full. Why? Because if you don't, if you start eating partial meals, because some people go less is better and mentality, then what happens is the body will think it's starving and then it will start to go into a starvation mode where it holds fat and and will utilize muscle so at least one meal to full so you could you know and again we're talking about you might have ate two or three meals in a fasting window maybe you have new viewers and they don't even know what intermittent fasting is you did a good job explaining it though my question for you is though say someone like me every single day i should be intermittent fasting and for how long?

33:13Dr. Daniel Pompa:No. So that's a mistake people make also. Number one, you want to eat at least one meal to full, maybe two, so your body doesn't think it's starving. The second mistake is they intermittent fast every day. You need to feast days. Remember the tribe, feast, famine. Okay. So feast days are as important as the fasting, okay? Because it It reminds the body it's not starving. And also, it puts the body into a different pathway as autophagy. Remember, autophagy is your body getting rid of bad cells. That's a catabolic pathway. You don't want to be in a catabolic pathway all the time. Catabolic means break you down, okay?

33:57Dr. Daniel Pompa:Not good. That's where caloric restriction gets you. Catabolic pathway, bad, okay? Because metabolism gets affected, hormones get affected, especially women in perimenopause get affected. good. Catabolic too much, not good. The opposite pathway is a pathway called mTOR. Here's the funny thing. In the anti-aging world, they hate mTOR. mTOR ages you prematurely, right? And then you have the people who hate autophagy, right? You know, bodybuilders, oh, we don't want to be in autophagy, right? Well, God gave us both pathways and they're both really important. So mTOR is an anabolic pathway. Bodybuilders love it.

34:34Dr. Daniel Pompa:They eat a lot of protein, a lot of calories to be anabolic in mTOR. But there is truth to if you're always in that anabolic mTOR pathway, it does age you prematurely. So you don't want to always be there. Okay. But I can tell you there's big benefits of being there, right? You can heal things that don't heal in an mTOR pathway. So it's important. And then autophagy, you don't want to be there all the time, but I can tell you, you can heal things with autophagy. So feast famine is benefiting from the two autophagies, just like the tribe did. When you're feasting, you're an mTOR. You're anabolic.

35:08Dr. Daniel Pompa:You're creating. You're making new. Your joints heal. Things heal. You don't want to stay there, right? So people that stay in a high-protein diet all the time, it will age you prematurely. So the anti-aging people are right on that part, right? And you don't want to always be in that anabolic pathway because you're duplicating cells. You're increasing tumors and senescent cells goes up. Autophagy, God gave us because it gets rid of those bad cells. So interesting. So when you're feasting, so if you are intermittent fasting, the average person needs at least one feast day a week. Okay. Saturday's a great day to feast.

35:46Get up and eat breakfast.

35:48Dr. Daniel Pompa:Right? Get up and eat breakfast and eat three meals. But here's what you're going to say. I know because I do it too. I'm just so used to not eating. I'm not hungry. Well, just eat a little bit. Make a, you know, just ingredient shake. You know, just do that. that's a meal in itself. Boom. That's it. That's all you have to do. Right. So you don't need to get up and eat this like American breakfast if you don't want. Right. If you want to knock yourself out, but you know, try to eat three meals that day. You're so your caloric intake on that day is going to be way greater. Right. But that's good because we want to hit that mTOR pathway.

36:23Dr. Daniel Pompa:So the body goes, okay, we're not starving. So guess what it does. It keeps you in the fat burning mode. As long as your body's innate intelligence doesn't ever think it's starving, it will keep burning fat because it feels like it doesn't need it but if you're less too much because when you intermittent fast you caloric restrict by eating less often so you're not caloric restricting by eating less you're doing it by eating less often at the end of the day when we intermittent fast we eat less we do right yeah yeah but that can still the body could still go uh-oh i want to hold on to my fat because you know i noticed that we're getting a little scarce us so it reminds the body it's not starving okay who wouldn't benefit from eating more mark walbert eats at least two to three feast days right he talks about right so he talks about he calls them cheat days and i i texted i said don't call them cheat days they're not cheating it's it's a feast it's a feast yeah so but um so someone who is more interested in putting more muscle on could benefit from more feast days.

37:26Dr. Daniel Pompa:But hormonally challenged people, thyroid people, adrenal people, these people, women in general in perimenopause will always benefit from more feasting. So you've heard this. Women shouldn't fast. I know that was one of my questions because I get this all the time. Wait, wait, wait. Why do you have so-and-so on? It's not good for women. Yeah. No, it's not true. Mindy Peltz, she wrote four books. She was my student. The funny thing is she came into my first seminar and she didn't know that when you come to Pomp a seminar, we fast. Right. And so she sat in the front row. She sat there and ate the whole time until she realized, I think I would comment it from stage.

38:10Dr. Daniel Pompa:She turned around and she realized, and Mindy's so funny, right? She, she laughed. She has that like cackle, hilarious laugh. she laughed out loud at herself, right? But yeah, so that was her first introduction to fasting, right? It's like, and you know, she learned all about fasting and, but I loved it too, because her being a woman with hormone challenges, she really got it, you know, and I knew that was her niche. Let's talk about these women in perimenopause. So they shouldn't intermittent? No, they can, but they just need more feast days. Okay. Right. They may need three feast days a week.

38:44Dr. Daniel Pompa:So they may do more feast, famine, feast, famine. You know, I interviewed a scientist named Karen Verde. This was years ago when I had my podcast. It was called Cellular Healing TV. It was the first introduction to that. But keep in mind, I had the tribe, you know, thing in my brain. And so she was talking about that feast, famine worked better than any diet that they compared it to. Now, our first study was done on mice and they took these obese mice that were weight loss resistant hormonally and they did different diets. But when they feast famine, I mean, what their study was, is it was caloric restriction one day, normal diet the next.

39:30Dr. Daniel Pompa:Oh, and by the way, here's the crazy thing. It was a standard mouse American diet, meaning it wasn't, it was a kibble diet, you know, it was a standard American diet. feast famine they did every other day feast famine feast famine they broke through weight loss resistance and i i was so my brain's going i've seen this in humans right so i said carol what why did it work she said oh that that's easy it basically forced an them to an adaptation principle it's called hormesis and basically they got a hormone optimization because of it i'm like Of course, of course. Interesting. Yeah. Let's take a quick break to hear from our show sponsor.

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41:33Dr. Daniel Pompa:Okay. So fasting again, I think that it is determined by the person that's where having a meter shows because here's what happens. If you're going throughout your day, you have to be a little careful because if you do a hard workout, your glucose is going to rise. It's normal. Your body releases glucose and your ketones will drop depending on the type of exercise you do. So exercise can throw that off. Stress in general can throw it off. But in general, as you're going through your fasting day, if at two in the afternoon, three in the afternoon, you see your ketones still rising, you're a very successful faster.

42:08Dr. Daniel Pompa:And you could probably get away with, you know, even 16, 18 hours, 24 hour fast. So typically in a week's time, I do one or two 24 hour fasts where I just eat one meal. That's great if your body's still able to use fat through the day. Mine is. You can test that to know if you should do, you know, one day a meal eating. A lot of people do that and it's not good for them and they do it all the time, which is really bad. You should never just eat one meal a day all the time. You have to mix it up. Okay. So, yeah. Get that eating day in there. You do. So, a number of hours that you fast really is determined by your ability to burn fat.

42:47Dr. Daniel Pompa:Okay. But let's just say. So, get a monitor. Yeah, exactly. But let's just hypothetically say, you know, I mean, your day is like, I like my first meal at say one or two o 'clock. Okay. And then my dinner at say six o 'clock. Yeah. That's a very normal intermittent fast that many people might be successful with. Okay. So great. Some days of the week, skip the meal and just eat dinner. That'll force your body to burn fat. Mitochondrial fitness. It's going to get your mitochondria working better. but then one or two days a week feast and eat the three meals okay what does a feast look like because i know what people are thinking out there i can't eat carbohydrate i can't eat i can't you know whatever it is it could be increased protein okay protein will put you in mTOR bodybuilders know it so in that day on the feast day try to get at least one gram of protein per lean body pounds.

43:48Okay. But you don't do that on the fasting days.

43:50Dr. Daniel Pompa:Nope. You do that on the feast days. So let's say that, you know, your lean body weight is 125 pounds, right? So try to get 125 grams of protein in that day. Okay. That means you'll probably need some just a green spot for most people because they're not going to, you know, eat that much. It's hard to get that much. It is, especially when you're used to intermittent fasting. Yeah. But that's one choice. The other choice is, especially if you're low carb, I would encourage you to eat high healthy carbs. so more fruits and veggies yeah exactly more fruits veggies maybe you know some sweet potatoes whatever carbs you do good with knock yourself out i know some people you know they'll eat the pizza or whatever it is but for someone who's really you know looking to be healthy i would suggest he's sticking to the healthy carbs so go ahead and knock yourself out how many carbs is the question then you know it becomes you know look i it is different for everybody but try to get two to three hundred grams of carbs in a day that's a lot that is a lot i know yeah you know but if you eat three meals it's not that hard you know so okay but you know look some people it'd probably work because they're so low carb all the time if they took in you know 180 grams of carbs it would be like, whoa.

45:07Dr. Daniel Pompa:Yeah, exactly. So eat more carbs. So carbs, protein, and then I already said calories. Again, everything that bodybuilders do to gain muscle, that's what you're doing. But we don't want to go crazy on calories. Calories is you're going to get that on your meals. Remember I said at the end of the day. I know. I'm just afraid people think they can go eat all day long on a feast day. On a feast day, you could, but you're not going to want to. Trust me, you're not. Even if you had the goal. And again, if one day a week you ate five meals, no big deal. But you're not going to be able to. It's going to be a stretch to eat three.

45:44Dr. Daniel Pompa:But eat all three meals to full if you want. And by the way, when you do that, you took in a lot more calories that day. Okay, I have so many questions. So because one, should pregnant and breastfeeding people intermittent fast? That's a question I get. I would say this. If you're already doing it, no problem, but you're going to need more feast days. Same conversation. If you're not, not the time to start. Too stressful for your body. Okay. Wait until the baby is born, you're done breastfeeding. Okay. Second question. I try intermittent fasting quite often, but about 16 to 18 hours, my blood sugar just drops so low that I've got to eat.

46:25Dr. Daniel Pompa:What are your ketones doing? Well, I don't have a ketone monitor. So sitting here talking about it, I'm like, I have got to get, because I've done a glucose monitor so many times. But I have done a ketone. So when your glucose drops, how do you feel? Crappy. So I've got to eat. So most likely your ketones aren't rising. So you've hit your threshold. Your mitochondria are not burning fat. And that's why your ketones aren't working. That's why you feel crappy. All right. Well, I'm going to get a monitor and see. Exactly. So what you'll find is your ketones aren't rising. Remember, glucose should go down and ketones should rise up in a fasted state.

46:59Dr. Daniel Pompa:So when I train people on doing five-day fasts, we can actually predict by utilizing glucose and ketones when someone's in what we call max autophagy. Autophagy, again, is when your body's getting rid of all the bad stuff. Okay? So we want to be in max autophagy. When we hit a one-to-one ratio of glucose and ketones, meaning they match, then we've hit max autophagy. and that we can watch happen when people are in a fasted state. Glucose keeps dropping. And here's the funny thing. An extended fast, which we'll get into next, we'll have people's glucose in their thirties and they'll text me panicked.

47:36Dr. Daniel Pompa:It just happened last week. My glucose is 32. Oh, I'd be almost feeling dead. I said, my next question is, how do you feel? He's like, I feel fine. I feel amazing. Really? I'm like, well, what are your ketones? Oh, they're up high. 8.2. I'm like, well, that's why you feel amazing. If they were at 1.2, you would not feel so good. It's like, yeah, so the ketones are up, so they feel okay. They've transitioned. So when you're in a fasted state, you have to go through what we call fat adaptation to where your body's used to using fat as energy. And then you have to go through something called keto adaptation, where your brain is used to using ketones.

48:19Dr. Daniel Pompa:And when you break through that, your brain turns on, your glucose is really low, you're bomb-proof. Yeah. Okay. Because I'm not the only one that has said this. Oh, no. Of course not. I get followers all the time that are like, oh, yeah, like, 14, 16, 18, I can't do it anymore. Yeah. So if our blood sugar is dropping, how do I fix this? Well, again, this is a cellular detox issue, ultimately, right? Okay. You need my program. I guess I do. Because, again, it's not normal detox. This is, you know, very specific. but you know let me give you the answer to do now right so when did you say what hours it's between 16 and 18 all right great so you obviously have already done this but you don't go beyond typically 16 hours probably right i'll do 17 so maybe 18 but i still want to know what your ketones are doing at number at 14 or 15 because you might already be tapping muscle yeah now i know i'm curious now after listening to you.

49:15Dr. Daniel Pompa:Yeah, and you're going to be texting me, and I'm glad to hear it because I'm curious myself now, right? So if you're tapping muscle, then you're screwing your metabolism up. You need to back up your window until you get your mitochondria better. So again, you can intermittent fast. You just might have to do it on this side. It's like someone going, look, I'm working out, and I'm doing this particular workout. And going, I'm more fatigued. What would a good coach do? Back up. You're not adapting to that. The premise is called hormesis, meaning if we stress a biological system, us, and it adapts, we get stronger, faster, better, healthier.

49:56Dr. Daniel Pompa:If it doesn't adapt, we get weaker, slower, more unhealthy. The key is adaptation. Fasting is a great stress. think of fasting as exercise the only way the reason why you get stronger better feel better healthier with exercise is when you adapt if you don't adapt to exercise it's working against you it's bad for you that's why good athletes hire coaches why they push up that what we call the hormetic ceiling meaning they increase your stress but they're watching how you're adapting and if you're not adapting they pull it back pull it back this is what i train my coaches it's like i teach them the same thing with diet and fasting push it but if they're not adapting pull it back that's what i just said to you yeah i said okay we're gonna pull you back and if you don't know your numbers i don't know how far to pull it back right and then you would say your coach okay you pulled my exercise back but now i'm not going to get stronger well we're not going to get stronger if we push you keep stressing you and you're not adapting you're gonna get weaker You're fast.

51:01Dr. Daniel Pompa:You're going to get sick as a matter of fact. But so we want to pull your stress back, your exercise. But what we want to do is to raise the hormetic ceiling. So I'm speaking to you now on a fasting note is now let's look at the other areas of your life. Let's look at your sleep schedule. You're probably doing all this right. So I'm not speaking at you, but I'm speaking to them in the sense of like, let's look at you, evaluate your sleep schedule because that'll change your mitochondria. Let's evaluate your son's schedule. Let's evaluate, you know, your toxicity load. Let's evaluate your emotional stress.

51:33Dr. Daniel Pompa:This is what a coach would do. They're going to, what are you eating? What are you doing? They're going to start questioning you about the things that increase your adaptation ability or decrease it. And they're like, you know, coach, I've been, you know, you're right. I've been up on my phone. I haven't been going to bed till 12 o 'clock. Well, this is why, this is why you're not getting fast. This is why I can't stress you. I need you in bed by nine o 'clock. What? Okay. And they start doing it. Now they start, we can push the stress up. That's one example, right? You know, so we want to evaluate why you can't fast.

52:06Dr. Daniel Pompa:And again, it may be a cellular toxicity issue, which is a whole other answer. Yep. Does that help? Yep. Makes sense. Okay. Before we go to extended fasting, one last question, because I get this question a lot. People will say, oh, I don't do intermittent fasting because I have to eat like a protein shake or something before I go work out. Like I can't work out on an empty stomach. Again, that's the cell's inability to adapt. Exactly. So what I say to that person is, okay, then have the shake. Because I don't want to stress you. It's like, you know, the answer isn't tough enough. Because what they're going to do is they're going to force more gluconeogenesis.

52:42Dr. Daniel Pompa:They're going to waste their workout, right? But don't just do that. Don't accept that. A healthy cell should be able to work out in a fasted state, right? Because if you say, okay, have your protein shake, well, then they're not intermittent fasting. Correct. Okay. Yeah, because look, good transition into longer fast. Okay. There's something called partial fasting. When someone goes into an extended fast, I typically start them in a partial fast. But let me back up. Why would you want to do a longer fast? Because you get more of that autophagy. I said that we want to stress your mind. I call it mitochondrial fitness.

53:26Dr. Daniel Pompa:How do we get ourselves better? Well, we do it by fasting. But remember, fasting is a stress. So with the mistake everyone makes is they intermittent fast the way that their friends do it. Oh, here's the premise of Ronesus. They do cold baths the way their friends do it. I saw Joe Rogan do three minutes, five minutes of a cold bath. So that's what I did. Bad idea. The only way, the reason cold baths work is because your body thinks it's going to die. It upregulates a stress response. And if you adapt, oh, as well, you de-inflame. All these great things happen. Oh, if you don't adapt, which is most people, you get worse.

54:04Dr. Daniel Pompa:You get more inflamed. But you felt great coming out. So no one understands that either. Okay, so we want to always deal with the stress, right? Stress people for what they can. Yep. Okay. So most people I start on a partial fast, which is limiting your calories in a day, typically under a thousand calories a day and under 20 grams of protein will keep most people in a state of autophagy. Oh, interesting. For a smaller woman, I would say it's under 15 grams of protein and under, you know, 800, 600 calories a day. So we're able to take in some calories. So I start most people here because fasting is a great stress and metabolically people can't handle it.

54:49Dr. Daniel Pompa:So they're eating a little bit. It's called a partial fast. Now, I learned it from a Frenchman, Alfred Nazare. But and I read all his stuff and how he backed into it is a whole nother story. Walter Longo is an Italian scientist who now put this on the map and even created a boxed partial fast called Prolon. And it's here's the box for day one, two, three, four, five. And the irony is, is Valter, the scientist, found five days is the perfect extended fast because of how growth hormone spikes on day five and all this stuff. Years ago, this was back in the 90s, I found that five days was a sweet spot.

55:31Interesting.

55:32Dr. Daniel Pompa:You knew it. I didn't have the science. I was watching people when I fasted them, right? They would go, day two, they're miserable. They're miserable. I hear that all the time. Hungry, hangry, angry, all of it. Day three, no energy. Day four, they start coming alive. So all I knew was, let's carry it one more day. Most people do a three-day fast, a two-day fast. Why would you do that? Because what happens is you get most of your benefits day four and day five. Okay. Okay, and this max growth run. So five days became my thing. And then later, Walter proved that most people don't go into maxotophagy until day four.

56:16Dr. Daniel Pompa:And I can tell you it's true because we have a way of measuring. And I said that when someone's fasting, we're measuring their glucose and their ketones first thing in the morning. And let's say your glucose is 90. You have to put it in the same parameters as ketones. So you have to take the 90 and divide it by 18. Okay. Someone do the math. 90 divided by 18, whatever that is. And then let's say your ketones are 3.2. Okay. When that hits one-to-one, I'm going to make up the numbers, 3.2 and 3.2, you start entering max autophagy. Most people, it takes four days to get there. Okay. So we want to carry it through four and five days.

56:59Dr. Daniel Pompa:And that's why five days fast is what I recommend. But so partial fasting, your eating calories. Valter found that the average American gets more autophagy from a partial fast than they do a full water fast. Oh, wow. And again, here's where Valter and I have all the respect in the world for him. But we differ a little bit. I believe that's because most Americans are metabolically damaged. That's why a partial fast benefits them more. And a regular, a water fast, you know, absolutely is too stressful for most people in the beginning. But what I have people do typically is do three partial fasts.

57:37Dr. Daniel Pompa:So this month, pick five days. Okay. Next month or maybe a month after, pick another five days. Do that three times. And then your fourth fast, make it a water fast. I can tell you, I get way more autophagy in a pure water fast where I'm just drinking water for five days. Interesting. Now there's people out there right now going, whoa, whoa, whoa. did he just say you can just drink water five days and actually live yeah but let me even get more dramatic with it i was gonna say what does this five days entail is it purely just just just pure water yeah i don't even like people taking supplements electrolytes in that you can do electrolytes yeah electrolytes are fine because most people that feel crappy during a fast they lose electrolytes they dump so much glycogen they lose electrolytes right so you could take electrolytes, sea salt, sip warm water with sea salt even throughout the day.

58:31Dr. Daniel Pompa:That'll maintain your electrolytes. I typically try to keep it to that. And if you're on medication, work with your doctor because you're going to need a whole lot less medication. Like if you're on thyroid medication, you're going to need way less insulin. You're going to need way less. Work with your doctor. So putting that caution out there, even in a partial fast, by the way. But partial fast, I allow people to still take their supplements and still drink their morning coffee. I give people that those edge when we pure water fast we move people off of everything off the coffee the caffeine i think i could easily do a five-day partial fast but a five-day full water fast that makes me nervous when i train my coaches good i always say meet people where they are so what do i tell her let's do a water fast no oh let's start there right yeah yeah of course start there right and but here's the thing we talked about this and i i didn't want to get ahead of myself We talked about, let's use you as the example, like, you know, gosh, everything I'm doing, I still can't get past this 16 hours, right?

59:33Dr. Daniel Pompa:Doing this partial fast is such incredible mitochondrial fitness because the body, it will not die. Inate intelligence will do everything it can to not die. It will maintain you. It goes through so much mitophagy where the body will just start. It knows to get rid of the bad mitochondria because it knows it needs to use your fat and not your muscle. Your body's that smart. So it starts tearing back all these bad mitochondria. But this is what I didn't say earlier. The best part of autophagy is it doesn't just get rid of a bad cell. In this case, we're talking about getting rid of bad mitochondria where we make energy.

1:00:12Dr. Daniel Pompa:It creates a new one. It creates new mitochondria. So every time it gets rid of one, it creates a new one. That's how smart it is. So here's what happens. That's why I always say, don't just do one partial fast, plan a few. Each fast, you're gaining new and better mitochondria each time. Mitochondrial fitness. By your third partial fast, you're crushing. All of a sudden, I promise you, 18, 24 hours, your ketones will be rising, you'll be bouncing. You have no energy problems at 24 hours. Oh, I'm excited to get this monitor. I've got stuff going on. So your longer fasts are the exercise, the mitochondrial fitness that you need to break through and even be more successful at intermittent fasting.

1:00:59Intermittent fasting is all for mitochondrial health. Mitochondrial health is the foundation to everything out there.

1:01:06Dr. Daniel Pompa:Absolutely. Weight, energy, sleep. There's only one trump card. There's only one thing that trumps it all, free radical, and that's toxins. People that have very toxic cells, nothing works. They'll get into a partial fast. They feel everything. There's an exception to that, right? It's like, so I want to be clear. You know, it's like there is that glaring exception and people are going, that's me. So, I mean, I know people that are really sick and they can't figure it out. I mean, they're like, we don't know if we're in a moldy home. That's where my program comes in because that's the people that I help right there.

1:01:42Dr. Daniel Pompa:You know, the people that are so cellular toxic and that their hormones are so dysregulated that their body, you know, even via utilizing all these strategies and autophagy strategy, it still doesn't work. So that's the caveat that people have to look out for. Other people, the average person, these five-day partial fasts will break them through. They'll get so much more out of their intermittent fasting. They're going to maintain their muscle. Their metabolism is going up. their insulin is going to go down. I mean, all these things that they're going to have more energy, brain energy, brain fog goes away.

1:02:17Dr. Daniel Pompa:Why? Because your mitochondria are better. So the only way to get rid of bad mitochondria is doing this for these fasting strategies. But again, most people need these longer fast, but start with partial. Once you get good at that, now you can enter into a water fast where you're crushing it. Okay. So I, I didn't have at least fun with this. So I was teaching on one of my seminars years ago, a gentleman showed up. He was a patient of one of my doctors and he asked if he could bring him i was like yeah sure he's like you know he's on 121 days of a pure water fast is that possible yeah he was obese he was on 14 medications starting the wait a sec 121 days the world record is a scotsman that was like 300 and wait a sec your body needs nutrients though to function thank you for saying that where's he gain his nutrients.

1:03:09Dr. Daniel Pompa:What do you think? His senescent cells. All the bad cells is where you get your nutrients from. So here's what happened. His doctor sent the guy home to die. I mean, he was on 14 medications. He was very, very sick. Stacking autoimmune conditions. I mean, you name it. Congestive heart failure. I mean, he had all kinds of things going on. Major things. But his doctors gave up on him. He told him he was going to fast and he just needed them to monitor his medications they were like okay anyways they were like well you're so nutrient deficient already i don't see how this could be possible i don't care if i died doing it at least i died trying was his attitude well by day i i don't remember what it was they were they were doing all these tests on him they started doing more because they were curious because he was feeling so good.

1:04:02Dr. Daniel Pompa:And they were like, well, I think you need less of this medication. I think you need less. I think you're coming off your thyroid. I think you're... Anyways, throughout the process, he came off all the medication, but his nutrient levels kept going up and up and up. It's crazy. Every way possible, they were measuring it. And they said, are you taking vitamins? He says, no, I'm just drinking water. It's crazy. And so what was happening is the body has so many nutrient stores. and you know it's like the these senescent cells have the perfect amino acids they're there it's a cell your cells are perfect nutrition that's it it's a cell that meat is a cell right it's like so your his body was just crushing the cells and his body was getting perfect nutrition his gut was changing his assimilation was changing at the cellular level at the gut level this guy became I mean, healthy.

1:04:53Dr. Daniel Pompa:So here he is in front of me at 121. And on this time, I'm talking about how do you know when to break an extended fast? Because this is people, there's a lot of people in my audience that have been doing like 30 day fast, et cetera. And I said, well, you're, you know, when you fast, your tongue will go from white, it'll go green, it'll go black, it'll go fuzzy. I mean, it'll change. But then when you're about ready to break a fast, it turns pink again. And And then the body's telling you to start eating again. So interesting people that fast people like Herbert Shelton was, I read all this stuff, you know, they, they talk about this and I've witnessed it.

1:05:31Dr. Daniel Pompa:So this guy, he realized that, oh, my tongue is pink again. Oh, I'm actually starting to crave food again. So I'm like, did you, you're coming to the end here? You know, it's like, so, and he realized he broke his fast. I think he went 126 days. That is incredible. He broke his fast. And you can't just break a fast and eat regular. You have to go very, very, very, very gently. I was going to say, because how does the digestive system after 121 days of no food even want to deal with that? My son, Daniel, fasted too fast of over 20 days. Wow. Yeah. And it was, you know, just slowly introduce that food back.

1:06:11Dr. Daniel Pompa:And my son, Simon, who was like our fifth youngest child. And he was the one who just like, you know, by the time you have your last child, you know, it's pretty much you'll figure it out. You know, the first one you're all doubt in, right? Second one, you're still doubt in. Third one, not as much. By the last one, it's like, you know, you know, have at it, man. You'll figure it out. So he was a kid that figured it out. But he fasted 11 days and he fasted all his cravings away. And, you know, he did pure water and he did two fasts. of over 10 days. This was in the nineties when I first discovered fasting.

1:06:44Dr. Daniel Pompa:I'm reading all Herbert Shelton's work and I'm, you know, I'm digesting all these books on fasting. And I've even started going to fasting clinics just as like an observing doctor, right? So this woman comes in, she has a grapefruit size, unoperable tumor. I said, fast. I said, read this book, read this, read that. She came back a few days later and she says, I'm fasting. I'm like, yes, you should fast. She's like, no, I started already. I'm three days in. And she was hangry. She was mean. And she stunk. By day seven, she stunk so bad her family had to cross-ventilate the house. Okay? Wow. She fasted 26 and a half days.

1:07:22Dr. Daniel Pompa:But by the way, by like day, somewhere around day 10, she was bebopping in the office. She was like, I feel so good. And she was transforming, right? Oh, man. But she fasted that tumor all the way down to a golf ball. She waited two months and then she did another fast. I think it was like two weeks. And then she fasted it to completion. Her doctors were stunned. I have story after story about fasting of like those types of stories. And well, because when I interrupted you, I was going to say, oh, so this is why people with cancer fast. That's right. You know, when I spoke at the seminar last week in Cabo, I was telling you, I spoke, it was a business seminar.

1:07:59Dr. Daniel Pompa:I had two people in the audience come up to me and tell me their story. And both of them were cancer stories. The gentleman said, you know, it was one of those things that I just took it upon myself. He fasted for, I think it was like 45 days and he fasted his cancer away and his doctors were just dumbfounded. He had a stage four cancer and he fasted it away. That happened a lot. I'm going to say this though, because there's certain metastatic cancers that fasting would be too catabolic. So it's not appropriate for every cancer. I want to be, you know. Clear about that. Clear about that. Yeah.

1:08:34Well, that's what I was just going to ask you. Does it work for every cancer?

1:08:38Dr. Daniel Pompa:No, because sometimes the cancer itself is too catabolic and it would speed up the process. Oh, interesting. So tumor cancer is amazing. And other cancers too. But again, I would yield to Walter Longo who wrote a book on cancer and fasting. So the people you're working with that are fasting, are they mainly doing it because they want to lose weight or get more energy or they've got mood issues? I would say extended fasting or health challenges and breakthroughs that people, you know, I've tried this, I can't do this, my body won't burn fat. You know, that's where we utilize fasting within our program.

1:09:17Dr. Daniel Pompa:And in my program, we're teaching people cellular detox, but we're also teaching them these feast-famine cycles. We're teaching them fasting strategies, you know, because the two together is where the magic is. But they're coming to you because they just... Challenges, health challenges. Health challenges. Yeah, thyroid, hormones, this, that, yeah, gut problems that won't heal, you know, bizarre things that, you know, those are the things that those are the cases. I was one. Yeah. So that's why I get them. Right. So all these people that go to doctor after doctor and can't find an answer. Those are the people that gravitate.

1:09:49Dr. Daniel Pompa:To find this. Yeah. It's like they either got a diagnosis, not happy with the treatment prognosis, or they don't have a diagnosis at all and can't figure out what the heck's wrong. you know and again we don't treat any condition we don't treat anything we just take away and remove the interference and the body does the healing i have loved talking to you i know my followers are going to have so many questions so two things one where can they find you drpampa.com it's my instagram drpampa and that's my website and then pompaprogram is my program yeah dot com You guys, you can tell he's a wealth of knowledge.

1:10:29If you're needing help with healing, things like that, go follow Dr. Pompa, check out his program. But any last words that you want to say to those that are maybe interested in fasting who have never done it, those that are feeling good, those that do feel good?

1:10:43Dr. Daniel Pompa:fasting harnesses innate intelligence that god put in all of us that heals no doctor heals there's no magic pill biohack supplement we love them all but what heals the body heals if you remove the interference and that's how i got my life back but fasting harnesses that innate intelligence you know it puts the body in a state of healing that no other therapy pill powder potion lotion can do. And that harnesses, you know, what is absolutely in nature, animals instinctively fast. Unfortunately, humans, we have to be taught. Oh, I love that so much. Thank you so much. Okay. As we end the show today, I always end by asking five just really quick questions.

1:11:35Are you ready for those? Okay. What emerging health topic are you most excited about right now?

1:11:41Dr. Daniel Pompa:Stem cells. I I think it's finally broken through. 10 years ago, I did stem cells and fixed all my bad injuries that I had from sports, my low back, my neck, my knee. And yet people would be like, is that legal? I think this year or last year, stem cells have broken through. Regenerative medicine is a way to absolutely cheat it in a good, healthy way. I love that. My husband just did stem cells about six months ago and he was supposed to have surgery. That's what they all kept telling him. And he's like, I want to try the stem cell route. And he's actually doing amazing. Yeah, it's transformed my body.

1:12:19Oh, that's awesome. Okay, number two, what's a piece of advice you'd give your younger self?

1:12:24Dr. Daniel Pompa:My younger self had dyslexia. And when you have dyslexia, you think you're stupid. Well, oftentimes you're told you are because when you can't read, but I didn't need anyone to tell me that I was stupid. When you can't read, you just go, I am, right? so I would tell my younger self that no that's your superpower and it was my ability to remember everything that I read this that now is my dyslexia that gives him that ability so I wish I could tell my younger self that it's your superpower wait for it oh I love that so much okay number three what's the one health practice you'll never compromise on no matter how busy life gets It would be cliche to say fasting, but I think so.

1:13:06I was going to say it's fasting. I think so, yeah. And number four, this is because of us. What's your favorite just ingredients product and why?

1:13:14Dr. Daniel Pompa:Oh, man, the protein, the powder. It's a meal. I mean, I love it. Thank you. Again, when I need that meal on my feast days, I probably do it two or three times that day. Oh, that's awesome. And the last one, what is the best ingredient? Although I'm liking this, the electrolytes. Yeah, that's our go. Okay, last question. What is the best ingredient you've found to life? Oh my gosh, gratitude, you know, prayer. But that's, for me, that is gratitude. I start every day like that. I start every day in prayer and, you know, thanking God. And that's how I even start my time with Him. That's the best ingredient.

1:13:51I love that. That is a great way to start the day. Well, thank you again for being here. I know my listeners have learned so much. I've learned a lot. I'm excited to get a ketone monitor. Yeah. Really excited for that.

1:14:01Dr. Daniel Pompa:And you're going to tell me the numbers. I can't wait. I'm excited to know the numbers. We've got to put you in a partial fast though. And I've got to try that too as well. So thank you again for being here. You're welcome. Thank you for being here and being part of this community. Don't forget to subscribe to the Just Ingredients podcast. We've got so much more to share with you. And if you're not already, come join us daily on all social media platforms at just.ingredients. Until next time, keep choosing what nourishes you. Thank you.