Hello, everyone. Welcome back to another After Effects tutorial. In this one, we're going to do some AI magic. And I'm going to show you how to take a shot like this, where this guy is vacuuming the forest, which reminds me, if you see mushrooms in the forest, don't eat them. You never know. But we're going to see something like this where he's vacuuming and we're going to remove him just like this. Here's the finished composition. If I hit play, he's no longer in the video and it looks very believable. And I'll show you the last frame here. You'll see here that we've actually masked him out, punched him out. Literally and used content to where it felt. I'm going to show you how to do this in just a couple of minutes. Let's go. All right. Here we go. So I've got a blank, new project Adobe After Effects, and I'm in the default workspace, just like this, just the first thing you'll probably see. I'm going to go into Finder. If you're on a PC, go into your Windows Explorer, grab the footage that you want to work with, just like I've got here, and then just drag it and drop it into the project panel. Once it's in the project panel next, drag it and drop it on top of new composition and presto. You can also right click on the video here and go new comp from selection, either or works. OK, so the next step here is I'm just going to move my play head to the beginning here to make sure it's at the zero seconds. And what you want to do now is you want to draw a mask around the object, the subject, the item, whatever you're trying to remove from the scene. So in this case, I've got this guy vacuuming the forest with his Hello Kitty Dyson, whatever the hell's going on here. So here we go. The next step here is you're going to go up here to your pen tool. If you have a like a an object or a subject that's like square or a shape, you can use one of the shape tools. But here we go. Making sure your play hit is at the beginning. I'm just going to draw a very loose mask around the subject here. And again, this is very, very loose. It's on purpose because I don't want to show. I'm not going to do a tutorial on masking. I just want to show you the basic technique and then you guys can go in as you see fit. So you'll see here, I've drawn the mask. And if I maybe I'll move that out a little bit more just so that we've got some extra room here and there's a fair bit of room around it. So there we go.  What you want to do now is for the meantime or for the meanwhile here, we want to switch that from an ad mask to none. So that way we can see the mask and we can see the background. Everything is in frame. We can see what's up next. We're going to want to move this mask. Let me show you how to do that. OK, good stuff. So this mask is not moving at the moment. It is a static mask and we don't want that because this person here, as you can see here, when I move the play head, he moves over time. It's video and it's not an image. So it's quite different. So what we want to do is we want to go on that mask again. We've switched it from ad to none. We're going to keep dropping it down here and you're going to see something that says mask path. Click on that stopwatch right here. When you do that, now the mask is animatable so we can move it over time. So here's what we're going to do. I'm going to be at the zero second here. I'm just going to move it forward a couple of frames and then you'll see somewhere around here, this little the vacuum end here is starting to come over the mask line. So what I'm going to do is I'm going to click on the video track right here. You don't want to click on the mask, click on the video track like I've done here and then make sure you've got the pen tool selected. And now you can just move these points. So I'm just going to move these points nice and simply. And again, this is just not required if you have a object that doesn't move. But because mine is moving, I'm just making sure that the mask is around the subject completely with a little bit of extra room. Let's go forward a little bit and here we go. So this this area, we want to move this one up this area here, this one up this one up. And again, you'll see here, I'll do this really quickly here. I don't want to spend too much time masking it. So you just get the point and I'll move this down and then we'll go forward a couple of frames to maybe here and then we'll move this in. And then we can even move this guy and these ones in a little bit because they're kind of way out there. So this is the general gist of it. I'll do one more here somewhere around here and I'll move this down. I'll move this down. And here we go. We've got about a second and a half or so of footage. That's enough for the technique. Now I'm just going to go ahead. And if you wanted to do this for the whole clip, you can just keep doing this process over and over. I'm going to go ahead and grab this work area and button here, this little bar, and I'm just going to hold on the shift key and I'm going to bring it in. And the reason why is I'm just going to constrict this to the second and a half or two seconds that we've got here. So I'm going to go to composition and now I'm going to go to trim comp to work area. So the mask now is only working for the second and a half or so that we've got here. So let's just go ahead and see what we got. Here's the original shot and I'll just move it forward. And you'll see that I've gone ahead and moved the mask so that it's kind of around the person quite nicely. Now let's go on to the next step. Alrighty, so here we go. So now we've gone ahead. Make sure the play heads at the beginning here. Let's do a couple of quick things on the mask. We're going to switch it from none. Now we're going to switch it to subtract. And look at this. We basically pop the hole in it so you can see the transparency in the background. If you don't see these white and gray dots, you can go over here and toggle the transparency grid, this button right here. And that just basically shows you what we're working with and that this is, in fact, not a black background, but a transparent background, which will render with an alpha channel. So it's very important. So there we go. We've basically punched a hole out. Now we want to go up here to window and then we want to go down to content to where fill. I'm going to make sure that this is selected. And for me, it has gone ahead and added it on the right side here. So you'll see here I click on that content to where fill the defaults with an alpha expansion of about four. I'm just going to move that up to six. And then the other thing here is you get some fill methods. You can have object, which is like 95 percent of the time what you want to use surface. If you're working with, you know, surfaces, if you've got a logo, for example, on a laptop that you're trying to remove and the same with edge blend, I'll make separate videos on those topics. Also, if the lighting changes in the video a lot, you can go ahead and select lighting correction. But in this case, you don't need to. So there we go. We're going to go ahead and leave that as is.  So I'm going to click this button here and it's basically going to create a shot in Photoshop and that when I go back into After Effects, look at this, you'll see here now there's a reference frame on top. Now don't worry about that right now. We just wanted to click that. The next and the most important point is we want to click on generate fill layer. This is going to do the magic for us. It's going to start doing some analysis and some thinking. When it's done, I'll come back and I'll show you what we got. All right, welcome back. So here's what we got. Now look at this. I'm just going to move the play to the beginning. Make sure I'll hit play and look at that. This is perfect. That person has been completely removed. And if you hide the layers here, you'll see here there's the cutout and then bang, here is the original shot. So I'll double click on the original video here. This is him doing his thing, vacuuming it up. And then if we go back into the composition and I'll turn the layers back on, we have it. Now we got to do file export. It is done. This is magic after effects. Thanks for watching.


The problem that we live in is that the average individual is eating the wrong foods and eating them so frequently that their body is flush with insulin all the time. It's actually been, I think, 20 years now when the concept of insulin resistance was proposed. I know Gerald Reardon was a big proponent of this about 20 years ago. The concept of insulin resistance is a culprit in our heart, our health issues. So I thought we could do a deep dive into the subject and give kind of a refresher course to the audience because I've been writing about this for a long time and I tend to forget, like you say in your book, that most people haven't even heard of this even though it's been around. So when it comes to insulin, most people think about insulin as a medication for people with diabetes. And so let's start off by defining insulin and how it works in the body. Go ahead, take it away. Oh yeah, yeah, sure. Thank you so much. Right. In fact, it's funny you mentioned how most people aren't familiar with this. That's why I didn't name the book, Insulin Resistance, Why You Should Care, because I knew no one would. They would only read it if they thought they had diabetes. Yeah, so this is the most common problem and it all starts with that humble little hormone, insulin, and it is very little on the grand scale of hormones and what their sizes are. But insulin has an effect at literally every single cell of the body. Now I don't use the word literally too liberally like the kids do these days. Literally every cell will respond to insulin whether from brain cells to bone cells or lung cells to liver cells. Insulin will come to a cell, knock on a door if you will that's specifically designed for insulin and then tell the cell to do something. And it does a lot of things of course because it does things differently at different cells. But insulin's most famous effect and I'm not saying it's most important, but its most famous effect is to control blood sugar or blood glucose levels. And that's why people typically only think of insulin as being relevant to say diabetes, which is, you know, they look at diabetes as a disease of glucose. Now I have my own issues with that definition, but nevertheless that's its most famous effect and that's how people see it. The problem that we live in is that the average individual is eating the wrong foods and eating them so frequently that their body is flush with insulin all the time. And right by the time in the morning overnight that insulin's starting to come down, what do they do? They immediately bump it right back up for the next 20 or so hours. So we're living in a state of chronically elevated insulin and this is I would say the primary driver of insulin not working as well as it used to. And as you noted, this is the most common problem potentially affecting up to 88% of U.S. adults. What we call the metabolic syndrome, what used to be called the insulin resistance syndrome, is the most common disorder that we deal with. Yeah, you made a good point.  And as I tell my patients right now, the home is full that they're not interested in buying what insulin is selling anymore. And they're resistant to the sales pitch that insulin is making. Where do you besides the fact that, you know, we eat 20 hours a day almost constantly, why is this happened? Why is this a modern disease? Yeah, yes, this is this is the modern disease. And in my mind, it's the that's certainly the case I make is that insulin resistance is the foundation of all of the so-called plagues of prosperity. These diseases that our ancestors never heard of that are just eliminating and wiping us out. They are diseases of lifestyle. And it is absolutely the food we eat and the frequency with which we eat it. Now, unfortunately, to make matters even worse, so much of what we do is at the behest or the encouragement of people who we trust. We've been told that we should avoid fat.  And I look at that as as a metabolic scientist. And I think, boy, that is a perfect recipe to create a perfect metabolic storm of ensuring that insulin is chronically elevated. And then every chronic disease will start to follow in some order. How do we get this so wrong? You're right.  You got to, you know, you got to keep your metabolism revving.  That'll, you know, sap you of energy. How did that? I mean, where did we go wrong? Yeah. Yeah. Well, there's certainly a lot of myths that need to be busted. And you've noted some of the biggest ones. I believe the origins of this all started with the anti-fat crusades of the 1950s and 60s, which was built on this idea that eating saturated fat will cause heart disease. And then in short order, that became a concern of eating fat in general is going to make you fat. That was not the prevailing paradigm at the time. What we take as the gospel of metabolism nowadays, which it's just accepted as dogma was absolutely not accepted broadly in the earlier part of the 1900s. This really came to life in the mid 1900s. And of course, it's only grown and it was institutionalized, which is where I think it really became a problem. I don't mean to be perceived as an individual who is opposed to political power, but it's just particularly tragic that as far as I know, with the issuance of the initial dietary guidelines in the US, that became the first time that a government told its people what to eat. And wouldn't you know, they got it all wrong in my mind. The pyramid ought to have been flipped or at least ought to have been more balanced and not vilified fat. I'm a great defender of fat. And I know that's something you and I are aligned with. But that idea then started getting mingled with other ideas like you need to eat to keep up your metabolism. What a remarkably amusing statement. One of the realities of fasting is that on a short order fast 24 to 36 hours metabolic rate actually increases. Most people don't appreciate this due to and in contrast, eating frequently where you're bumping up your insulin, we just published a paper looking at how insulin slows down metabolic rate in fat cells. We published that last year from human fat samples.  So the whole idea of how we look at food and how we need to be eating all these calories to accelerate our metabolic rate. While there is there has always been an ounce of truth to some of those ideas, it has increasingly ignored the fact that at the end of the day, it's not calories that dictate metabolic health, it's hormones. Because on its own, a cell doesn't know what to do with the energy that it has around it. Hormones tell the cell what to do case in point and then I'll be done right across the hallway here on campus is my lab, the metabolism research lab, and we grow fat cells in little Petri dishes.  They have abundant fats, abundant glucose, all of which a fat cell is eager to take in and turn it into storage fat, stored fat, but it can't do it until we start sprinkling in the insulin. Insulin and I'm not saying calories don't matter.  Insulin will knock on the door and what it's attempting to sell to every cell of the body is this message of I have something here for you to store and don't let it go. Take it into the house of the cell and store it and hoard it and hoard it. Don't break it down. Don't give it away. Now, as you noted, some cells stop responding to that with numerous consequences, but some cells don't. They some cells continue to be responsive to that sales message that insulin is trying to pitch. And you mentioned a very important point there that I want everybody to realize and I spend a lot of time in my more recent books trying to make this point. Let's assume that elevated insulin is bad and we'll get into why that's bad, but one of the consequences of having a high insulin level, you're right. Insulin is trying to get fat cells, take this stuff, store it as fat, but you said, and don't release it. And one of the, most important concepts for people who are trying a ketogenic diet or trying even fasting is that most Americans, most Westerners are metabolically inflexible and they have such high insulin levels that insulin prevents the fat cell from releasing the fat. It blocks hormone-sensitive lipase. And without hormone-sensitive lipase, you can't release that fat. So it's, I mean, it's a really damned if you do and damned if you don't with insulin. And so many people just kind of fall flat on their face when they attempt time-restricted eating or intermittent fasting. Can you get into that? I think that's a really important part of what you mentioned in your book. Yeah, right. Well, I very much appreciate you bringing this up. And from what I, the way I'm looking at what you're describing, you're touching on this idea of, well, the relevance of the fat cell, which is enormous, and then how to, how the fat cell kind of gets it wrong or gets it right for improving metabolic health. The fat cell is one of the cells that my lab studies most heavily in recent years, we're sort of split between the fat cell projects and neuron projects with regards to the brain and brain metabolism. But with the fat cell, the mistake that many people will make is assuming that, well, one, we assume fat is bad, which is just not true. We are designed to have fat on the organ, on the body, and we need it. The absence of fat completely is utterly catastrophic to the species. There's no fertility, for example, there's no reproduction without fat mass on the body, just as an example of one of many consequences. But of course, too much is a problem. And that's the problem that we have nowadays. But it's not a problem of mass. The mass of fat we have isn't important. What is important is the size of the fat cells themselves. So if you could imagine two individuals that each is gaining weight, and they meet up again as college roommates 20 years later, and they've both gained 50 pounds, which is not too hard to believe at all. But one fellow is he has normal blood pressure, he doesn't have any migraine headaches, he has normal fertility. But even though he's gained the same 50 pounds, the other guy has migraines, he has fatty liver disease, he has erectile dysfunction, hypertension. But they have the same amount of fat.  But they never get very big.  And so while there are a lot of fat cells, they're all metabolically sound and happy and healthy. On the other hand, we have the individual, and this is where the vast majority of people fall. Most people are this fellow, where the number of fat cells they have is set. This is typical. After puberty, when we've gone through adolescence and we're adults, whatever number of fat cells we have is done. And thereafter, any growth of fat mass is due to hypertrophy. Each individual fat cell starts to get very, very big.  It has to start to tell insulin, insulin, you are continuing to force me to take in what you're selling. And you're not allowing me to let it go, but too bad. I have to start letting it go. And so it starts leaking these free fatty acids that will get stored elsewhere in the body where the body shouldn't be storing fat, like muscle and the liver especially. But at the same time, the hypertrophic fat cell gets very inflamed. It starts releasing a lot of pro-inflammatory cytokines all in an effort to try to survive. It actually is doing so to try to increase blood flow to itself.   But then to kind of bring it back to what you'd mentioned as I quickly wrap up, most people would say immediately, well I'm going to shrink my fat cells even if they don't say it that way.  I'm going to do it by cutting energy and I'm going to go fast really quickly and immediately. But that's not the best way in my mind to shrink a fat cell.  You literally can't access your own stored fat. So the person's glucose starts to come down and they start to get really hungry and more and more hunger climbs and then hunger wins and then they break and they end up binging and going back to old habits. So in my mind, while energy matters to shrink fat cells, don't start with that.  Then later you transition into some degree of fasting where now you're scrutinizing energy a little more. So the answer is for years, well-meaning physicians, since insulin seems to be the cure, quote, for type 2 diabetes, that we should give our type 2 diabetes more insulin, which will just, you know, that's fine. We'll just, you know, pound the cells with more and more insulin and as you know and I know, we've seen people gain 10, 20, 30, 40 pounds once they're put on insulin. How did we get that so long? Yeah. Oh, I love that you're bringing this up because it touches on what I believe is a fundamental misunderstanding of type 2 diabetes and even type 1. So just a very, very quick background, diabetes means a lot of urine production, you know, just for everyone listening. That's what type 1 and type 2 have in common is that they can get high glucose levels and when glucose goes too high, it starts spilling into the urine, making a lot of urine. That's where the term diabetes comes from. But unfortunately, because they both have that in common, we look, we've diagnosed or determined both of these diseases based on glucose problem. It's a blood sugar problem. To me it is not. To me it's an insulin problem and if we look at type 1 and type 2 diabetes as insulin problems, then they're exact opposites because while type 1 diabetes is a disease of no insulin, type 2 is a disease of too much. As we've kind of been discussing, there's too much insulin and the body starts to become resistant to it. And so now when insulin is coming to the muscle cells, which is the main consumer of blood glucose, and it's trying to sell the glucose to the muscle, the muscle says, I'm not buying it. And so the glucose stays in the blood and keeps climbing. And then we call it type 2 diabetes. So I believe that the whole problem is that we have a glucose centric paradigm of type 2 diabetes when we should have an insulin centric paradigm because it's the high insulin and the insulin resistance that's killing the person. That's what's causing the heart disease and the increased Alzheimer's risk and the hypertension and the fatty liver disease. It's not the glucose being high. It's the high insulin. And if we look at this through the lens of insulin, then we can see just how catastrophic it is to give a type 2 diabetic more insulin. It's the high insulin that caused it. It's as if we're trying to cure someone's alcoholism by giving them another glass of wine. We're giving them more of the very thing that caused the problem. You know, I'm reminded, and I wrote about this in one of my early books, the New York Public Health Department was tracked diabetes, beginning actually in the 1920s. And every year, diabetes really wasn't even known until after the turn of the last century. And what they found surprised people because we've been told that, say, blacks and Hispanics have a very high risk of developing diabetes, that it's part of their genetic makeup. And yet, when in New York City, they found that in fact, when they started tracking this, diabetics and Hispanics had virtually no diabetes. And the people who had diabetes were the bankers and the merchants. And they were the ones who were not working. They were, you know, desk jobs. And the blacks and Hispanics were workers. And it gets back to your point that the workers, the muscles were hungry and, you know, happy to take in what insulin was selling. But the merchants and the bankers, their muscles weren't hungry. And we should have realized way back then that we, you know, we had this kind of all backwards that the family history, all the blacks are predisposed to the, no, that's not it at all. It's whether the muscles are willing to, you know, are hungry. Yep. Yeah. Well said. I couldn't agree more. That's a great metaphor again. Yeah. And that's why that's why exercise and moving the muscle is such an immediate benefit. Exercise is antithetical to high insulin. The moment the muscles start moving, most people don't appreciate this. While muscle does need insulin to open up those glucose doors and bring it in, it only needs it when it's not exercising. When the moment the muscle starts contracting, it's dynamic. It becomes so hungry for energy. It opens those glucose doors on its own. It no longer needs insulin. This is one of the many reasons I'm such an advocate of exercise. And indeed, any exercise, the best exercise is the one a person will do is just get up and move those muscles and it will force those glucose doors open, thereby lowering blood glucose, thereby lowering insulin, helping the body be a little better with insulin. So I think this is very important for anybody listening who says, well, you know, exercise is difficult for me because, you know, I'm carrying a lot of weight and it hurts me to exercise and I don't like to exercise. And how do you break this cycle? Yeah. Well, yeah. Well, I think it's very important for people to adhere to the simple, even silly maxim, which is the best exercise is the one you'll do. If it is, if it is just get up and go walking, you know, one of my, one of the activities my wife and I enjoy doing here in the mountains in the winter is cross country skiing. It's crazy. It's a challenge. But boy, minute for minute. Oh my gosh, you are really going to work your body. And if I said in this podcast, if I said everyone should go cross country skiing or even crazier, if I said everyone should go do CrossFit, no, almost every single person listening would just say, well, I'm not going to go CrossFit or I'm not I can't cross country ski. So I'll just do nothing. So don't worry about that. Just do anything. The moment, even if it's just taking a walk or doing some air squats or just being up and busy and roaming around the house, just get up and move and particularly get up and move when you've eaten whatever the a starchy or sugary intake might have been. And if you just get up and move, you can lower that glycemic load and insulin spike by up to 50% just by getting up and doing something for about 15 minutes.  I need you to take it in so that my body doesn't have to really bear this metabolic burden. You know, we spent a lot of time in Europe, particularly in France and Italy. And one of the things and Spain and one of the things that's really interesting is that so many of these cultures have a habit of strolling after dinner, almost you know, strolling, you know, walking, not exercising, but it's ingrained in these cultures. And years ago, I found a paper that looked at people, they were asked to walk for 10 minutes before the meal versus walking 10 minutes after the meal. And they looked at actually weight gain. And it turns out, just like you said, the people who and they ate the same calories, the people who walked after the meal actually lost weight, and the people who walked before the meal didn't lose weight. And I think it gets down to exactly what you're saying. And it's those little things that that can make a big difference when we're trying to turn this around. Yeah, by getting up and doing something, you basically, the body is saying, hey, all the energy that just came in, you don't get to go to the fat cells. I need you to go to the muscle because the muscle is demanding it. It's the squeaky wheel that gets the oil here. So go to the muscle cells instead of the fat cells. But if you haven't coupled it with some movement, well, then insulin will go up and insulin will just store where it wants, including fat cells. That's why as people who follow me, I actually write prescriptions for people to get a dog. And dogs make, make you move whether you want to or not.  Come on, you know, we're going. In fact, case in point, that was me at 5 30 this morning, literally. You and me both, actually. The dogs say, come on. I know it's dark outside, grab a flashlight, let's go. Yeah. And it's amazing. I have so many of my patients say that this was the only prescription that a doctor ever wrote that, you know, was useful. And some of them bring in their, their prescription framed and, and they'll actually bring in the dog and say, you know, here, here's your prescription, you know, thank you. But, but you're right. These are, and these are, they seem inconsequential, but, and I think let's shift gears. Okay. Most of us in this, including you, know that an elevated insulin is really behind so much of what's going to happen to us. And let's, let's talk about the brain and insulin. When I was in training, you know, back in the dark ages, we thought that somehow the brain was privileged and that it, that insulin had nothing to do with the brain and sugar. And how, number one, how did we get that wrong? And number two, where is, why is insulin so important and insulin resistance in brain health and brain deterioration? Yeah. So I can speak to this with a fairly high degree of authority. We've just published two papers within the last year and one more in review right now on this very topic. So the part of the brain that we know all of the brain is important, of course, it's the hippocampus that we're primarily interested in. And what we've been studying, because that's the part of the brain that becomes compromised with cognition and memory. In other words, Alzheimer's disease or classic dementia, we know now that the brain is able to, well, multiple things we know. One is that the brain is a hybrid in that it is at any moment relying on both blood sugar or glucose and ketones. Ketones are the other primary fuel for the brain. Second, we know that the brain has, much of the brain's glucose is dependent on those doors that insulin comes and knocks on. This was something we did not know even 20 years ago where a portion of the doors that allow glucose to come in need insulin to come and knock on them first. And if the knock doesn't get heard, those doors don't open. And so what we've similarly discovered in the ensuing years is that many of the neurological diseases that we look at as distinct have one thing in common. And I'll back up briefly and come back forward. If we look at epilepsy and migraines and Alzheimer's disease and depression, we would say they have nothing in common. And indeed, they have a lot that is very, very distinct. But in every one of those brain disorders or neurological problems, every one of them has a confirmed phenomenon known as brain glucose hypo metabolism. In every one of those disorders, we've been able to measure, not me in my lab, but other scientists, we've been able to confirm that the brain isn't getting an optimal amount of energy. It can't get glucose in very well. And that is very, very likely because the brain becomes insulin resistant. That's absolutely the case in Alzheimer's disease. And so there are two interventions here. One is to say, all right, I'm going to improve my insulin sensitivity. And this is why insulin resistance in particular is so predictive of Alzheimer's disease. In fact, a study published in Finland, what was called the prospective study where they looked at people that went back in time of people who had Alzheimer's disease or didn't, and they found that someone's markers of insulin resistance ended up being more predictive of developing Alzheimer's disease than their age.  And it certainly added a little cement to this growing foundation that this is a metabolic problem. So on one hand, again, it would be this effort to improve insulin sensitivity and allow the insulin to come and knock on those glucose doors and then open in return, and then allow the glucose to come in and feed the brain. And that is important. It's important to note that the brain is part of this trinity of very high metabolic rate organs. By mass, the brain has one of the highest metabolic rates in the body at any moment, including sleep. And so it's constantly demanding energy. And importantly, unlike other cells like muscle cells, the brain can't store its own energy. Muscle has a little reserve of glucose and a reserve of fat. The brain has no such reserve. It has to constantly be getting its energy from the blood. And so if it can't get blood sugar, of course, it starts to go hungry, then the person has migraines or they have depression or they have an increased risk of Alzheimer's. Now, in addition to improving the insulin sensitivity, a person could give the brain a break and let it eat ketones from time to time. The brain is desperate for ketones. And people, one of the myths that I was certainly taught was that the brain prefers glucose.  That is categorically false. We know that even the moment ketone levels start to climb in the blood, even if the ketones are only a fifth or a third, let alone a half of what glucose is, the brain has already shifted to be getting more than twice the amount of its energy from ketones compared to glucose. And this is even in the healthy person where the insulin's working. So if the brain prefers any fuel, in my mind, it clearly prefers the ketones because the moment the ketones start to climb, the brain immediately starts pulling them in. And that is something we studied. We actually had brain tissue, hippocampal tissue from human donors who had died with Alzheimer's disease and without. And it was the glucose pathways. It was the glucose biochemistry that was compromised at every step, not the ketones. So when it comes to Alzheimer's disease, certainly there is this inability to get its energy from glucose. So all the more reason to give the brain a break and let it have some ketones. And you've kind of filled that gap, you know, we have that in the, I just was in London giving a talk a couple of weeks ago, mind the gap they say as I'm going into the tube. Well, we got to mind the energetic gap. We need to fill that gap. The brain's energy demand is right here. Glucose can only feed it up to here. Well, ketones can fill the rest. All right. So how do we do that? That's the $64,000 question because my last book, Unlocking the Keto Code gives my impressions on how to do this. But I want to hear it from you since you're researching this. And you and I both agree that we've got to give the brain some ketones. Most people, most people can't give the brain ketones because of the insulin resistant. Yep. In fact, that indeed that touches on just the scope of the problem, because the average individual nowadays who is insulin resistant, not only is the brain crying out for the glucose that it can't get, but because they're insulin resistant and they have high insulin levels that can't make any ketones. So the fuel, it can't, it's swimming in the sea of one of the fuels and it can't get enough of it. And the other one that it can pull in isn't even there to help it anyway. So yeah, in my mind, we have to address the insulin and this touches on the fundamental biochemistry of metabolism and ketone metabolism.  When the body is burning a lot of fat, it starts to essentially burn more fat than it needs for its own energetic demand, especially this is in the liver. When insulin is low, the liver starts burning more and more fat and a lot of that energy in the fat burning will feed the liver cells.  So the liver just keeps burning more and more fat to the point that even after it's met its own needs, it keeps going and that excess, if you will, is what becomes ketones. It's basically the liver's way of saying to the body, hey body, I can't stop burning fat but I don't need it, so I'm going to share these ketones with you and now you guys use it. And so the brain starts burning the ketones. Fat cells start burning the ketones, which is work we've published and how the ketones actually accelerate metabolic rate in the fat cells. Muscles burn ketones. Every cell with mitochondria, which is practically every cell of the body, will gladly use ketones for fuel. And so again, to kind of bring it back to the question, the key is lowering insulin.  And from an evolutionary standpoint, free fatty acids are very difficult to get into the brain. They're too big to get past the blood-brain barrier, but the brilliance of the design, as far as I can tell, is that ketones are very small fat bodies that easily penetrate the blood-brain barrier. Yep, I agree completely. It's interesting to note the metabolism of the brain, where the brain doesn't burn fat. It uses fat for structure. The brain itself is a very fatty there's a lot of lipids. There's a lot of fats in the brain. It doesn't burn the fat. It uses the fat for structure and instead, as you note, relies on these products of fat burning, namely the ketones. Yeah, in fact, it is interesting. Neurons perfectly capable of actually burning free fatty acids in their mitochondria, but they just can't get in through the blood-brain barrier normally. All right, so we're talking or dancing around the essential problem that we started talking about and that is our current diet is the perfect storm for insulin resistance. So what's the perfect solution? Number one, you've already said it, make muscles hungry and however we can do that, you're right. Whatever you'll do and do consistently is the correct answer. What else can we do? To me, it is all about managing macronutrients. So we've already touched on exercise and we've mentioned intermittent fasting. So I won't mention those again, but at the same time, as important as those are, to me, they are supplemental because if we aren't managing our macronutrients, carbohydrates, proteins and fats, then those are going to have a limited benefit, particularly with regards to intermittent fasting. As much as I'm an advocate of it, I'm always quick to say how an individual ends a fast is more important than how long they fast and I think too many people fall into that trap of just shrugging their shoulders and saying, I'm going to fast for 24 hours, getting hungry or in hungry or in hungry with no plan and then they binge and then they just do the whole thing again the next day. So to me, the key is lowering insulin and that is best achieved with three, I believe, hopefully to remember rules. The first one is control carbohydrates and that doesn't mean we don't eat any carbohydrates, but we just appreciate the fact that carbohydrates that come in a bag or a box with a barcode are going to be carbohydrates that are going to spike blood sugar, which is going to spike insulin. The amount of starch and sugar compared to the amount of any kind of soluble fiber is going to be so problematic that it's just going to be a rush of glucose. So control carbohydrates, that would be in my mind the first rule and then rules two and three kind of come together because in nature they do, but the next one is prioritize protein in my mind, getting adequate protein, which really promotes a sense of satiety and don't be afraid of fat, don't fear fat. Generally, by that I mean in nature protein comes with fat. There's no exception to that in nature. All of the best proteins that exist in nature that humans would have been eating since time immemorial come with fat. That's how we should get it.  When we just eat pure protein, we don't digest it as well. Most people don't appreciate the fact that bile, which is typically only thought of as being involved in fat digestion, actually enhances protein digestion and fat and protein together are more anabolic to muscle growth than just protein is. That's how we should get it. So control carbohydrates, prioritize protein, don't fear fat. So what is, is there a, rather than eating six small meals a day, is there a new you and I, I think are both obviously proponents of intermittent fasting done correctly. Is there any recommendations or your research that says, well, yeah, okay, I love your description. If it comes in a bag or a box and it's got a barcode, probably that's not what you want to eat. I'll even go further. The idea that I want a protein drink or a protein shake that's got protein isolates where everything has been broken down already strikes me as equally as big a problem. Yeah, yeah. We don't want to, yes. So we need to be careful when it comes to a food being processed. No doubt. And not that it can't be done well, it can, but it has to be smart. And I do think there's something to be said for foods that are convenient, but allow an individual to adhere to their rules. You know, if someone were to say, all right, Ben, I'm going to do control carbs, prioritize protein, don't fear fat, but how do I do it? Well, the best way we would both agree is eating real food and planning meals. But it is difficult to plan and prepare perfectly packaged meals. And so there's something to be said for the convenience of meals and something that's ready to go. But you certainly need to be smart about what you pick because the easy way, as you note, the easy thing for a manufacturer to do is to just pick the pure dextrose as a filler and it's pure glucose. They're going to pick the cheapest fats or oils and it's going to be sunflower oil, or it's going to be soybean oil. And they're going to pick the cheapest proteins and that's going to be, I don't know, pea protein or something. Yeah. And they're going to pick, which is you and I both know is deeply problematic in large, for many reasons, not to mention the compromised amino acid absorption and the anti-nutrients that are there that people think they're doing their body such a favor with by eating. So that's the problem is that the manufacturer is too tempted to pick the cheapest version and then the macronutrient ratio might look good. But those are macronutrients that you just don't want. Yeah. That's very well said. You're right. Manufacturers, unfortunately, because of price constraints and profit margin, will usually always find the cheapest available ingredient that sounds good when you look at the macronutrients and yet each one of them is a health bomb in so many ways. I have an audience question that I answer, but I'm going to ask you to answer this one before I come in because it's exactly what we've been talking about. Are you ready? I am. Okay. The user is at Hannah Lee. I need to do intermittent fasting for health benefits, but I do not need to lose weight. I am already too thin. Do you have any advice for me to do intermittent fasting while not losing weight, please? Thank you. That's a great question. It is. I don't want to answer a question with a question, but I just can't help but start it. I would say what would be the benefit to intermittent fasting? But let's say that Hannah Lee is saying, yep, I just have to do it. No way around this. Then I would say you need to make sure that when you eat, you are eating the most nutrient dense foods you can put in your dainty mouth. Don't waste time on empty nutrients or empty or low calorie. If you already struggle with maintaining weight, one, I would say heavily scrutinize how long you need to fast because I think that is important. But when you do eat, pick the most nutrient dense foods and ensure that you're getting an abundance of natural fats and proteins because the combination of those is going to help the body maintain mass. Just fat alone won't maintain mass that well. Just protein alone but protein and fat together, both essential, make sure you focus on those. Then the least refined starches, whatever the best fruits and vegetables are. Of course, Dr. Gundry has talked amply, abundantly about that in the context that I don't. But focus on the protein and the fat because that's literally what you're made of and that's the mass that you want to keep. That's a great answer. I see people who are often so successful on my program that they literally want to stop losing weight. What I do, my favorite go-to is to have them eat a lot of macadamia nuts. In my humble opinion, and certainly I've done the experiment on myself, nuts, an overconsumption of nuts, particularly macadamia nuts is a really good way to add, I think, healthy weight onto people. The other thing that can work, but I think you and I would both agree, starches do have a place in weight gain, but you got to be really careful because there's a very slippery slope in starches beginning to pop up insulin. I see it all the time. I know my friend, Dale Bredesen, because of insulin resistance of the brain is now very skeptical that even, quote, good starches like a sweet potato probably in his program has no place in an Alzheimer's prevention program because you're right, we all agree that so much of Alzheimer's is driven by insulin resistance and high insulin levels. Just going on a healthy organic carbohydrate diet to gain weight, boy, I see it in the blood work and I go, oh no, this is not what we're looking for. All the more reason to, in particular with Hanalee, if she's determined to fast, you don't want to be spiking your insulin right after a fast. That's just not a great way to do it. I strongly recommend anyone who fasts frequently start with the protein and the fat and then let the starches, whatever form they may take, let them come after, let the nutrients get in and get nourished throughout the body. Then when insulin comes up a little later, then it will feed fat cells, make sure that everything else has been fed first to a degree because the moment the insulin spikes, the fat cells are going to start taking a lot of it and that might be the last tissue you want to feed. This next one is sure to surprise you. Interestingly, most people who think their lactose intolerant are actually intolerant to KCNA1 proteins.


Hello, everyone. It's Gabrielle over here at Oxmer Toyota for our pre-owned vehicles of the week. This week is certified pre-owned Toyotas. So we're going to have a Camry, a Rav, and a Highlander kind of start smaller and work our way up. So let's go ahead and start with this one right here. This is a 2019 Toyota Camry XSE. There's a V6. So the exterior color is midnight black metallic. Now you are going to have alloy wheels. So there's going to be a backup camera. You're going to have heated leather seating. There's going to be Bluetooth. That interior color is in a black. The mileage on here is 37,000. Two. And the price is 39,000. For our second vehicle, this is a 2020 Toyota Rav 4 Hybrid Limited. Now the exterior color is midnight black. So this vehicle is going to have your alloy wheels. Now for this one, you are going to have navigation. There's going to be blind spot monitoring. You will have a sunroof, Bluetooth. There's heated leather seating. You are going to have the eight-way power driver seat with lumbar support. Now the interior color is called light gray. So for the mileage, it's 11,734. And the price is 50,000. For our last vehicle, this is a 2018 Toyota Highlander XLE all-wheel drive. Now the exterior color on this one is midnight black metallic. For this vehicle, you will have alloy wheels. You're going to have a sunroof. There's going to be navigation. You will have your blind spot monitoring. There's a Bluetooth. And this one you also have the eight-way power driver seat. This one also has that lumbar support.  Mileage on this one is 30,921. And the price is 44,000. All right, you all. So like I had previously mentioned, they all are certified Toyotas. So with that, you will have clean car facts with one previous owner on here. So great looking vehicles, low mileage. So if you all have any questions, if you'd like to stop in, take a closer look. Take it for a test drive. Feel free to let us know. All of our contact info is listed right here. I hope you all have a wonderful weekend. I'll see you guys next week. Bye.


In today's YouTube video, what we're gonna discuss are three common movement mistakes that are actually really hurting developing discus stores. And the first thing that we wanna talk about and what we're really gonna be the focus of this video is cleaning up movement. And especially as we get down to that championship time of the season and whether you're a youth gonna be doing summer track or you're a high school student and you're coming up to a league or a state or an area or district or regional or whatever it is, we want to be able to clean up movement so that we can get better consistent throws when crunch time comes. So the first thing that we tend to see with beginning throwers that we wanna get rid of is the multi-wind, right?  So we see all this multi-wind. And what you're gonna notice is when you look at world-class throwers, let's take a peek at somebody like Frederick Dockers, Daniel Stahl, or Goose Deus is a perfect example, very controlled movement. So if you look at Robert Harding, again, lots of big movement, really dynamic, awesome total movement, gets right into it though. The key thing is you don't see throwers winding back and forth obsessively. So new throwers are doing wind, wind, wind, short, okay? And in some cases, some athletes can get into a rhythm and hit an okay throw, but for the most part, it's a lot of wasted energy. And when you get into a championship meet, that type of multi-wind and extra movement is going to lead to inefficient positions. And here are three reasons why it's bad. Number one, when we get athletes that are winding back and forth, they're creating hip rotation, usually with shoulder rotation. And the point of the windup is to be able to create separation, to create stretch reflex. That's one of the things we talk about in the throwing chain reaction. So if we can't get the shoulders separated from the hips, if we're moving the hips and shoulders together on a multi-wind, we're going to have too much movement and we're missing the point of what the windup is to be able to get the discus behind and create stretch reflex in the start, and then to be able to recapture that tension in the middle of the ring, which we call pillar four, five. So the second mistake is over winding, turning the feet or turning the foot with the discus. And when we see this kind of too much movement, we sometimes can't get back around and you're going to see that with a lot of young throwers. And then there's a disconnect and you're losing the stretch reflex and the right type of tension that you're supposed to have on the throw. So if you look at most of the elite throwers in the world, are there a few that do turn their foot a little bit more? There sure are. So you look at somebody like Matt Denny of Australia. He's a lot more dynamic. However, he does hit a point where he has excellent separation and stretch reflex, which allows him to come to what we refer to as pillar two and he hits a great pillar two position, which is going to allow him to drop into the throw and apply speed, pillar three. But he's kind of an exception to the rule. Again, if you're looking at all the top throwers in the world, even in the men's shot put, you don't see a lot of excess motion of that entry side foot. And on the windup, that's what you're going to see with beginning throwers. So item number one is the multi-wind, moving the hips too much and that kind of thing. And then item number two is too much left foot rotation on their wind. And then we're going to go into what we call is one of the mistakes again, young throwers make. It's reversing the orbit. We talked about this in our sector file video, but this is a common mistake. One of the things we have to do is when we set up and we're trying to control motion, we're trying to control the path of the left arm. The left arm's function is to help generate speed and it helps counterbalance as the throw moves through and it's counterbalancing the implement and we have to have the right orbit path to move into the throw. So one of the big mistakes that I see with a lot of throwers is the high arm. And as soon as that arm comes up, we tend to get this, which affects the orbit in a negative way and now they're coming through and this is going to lead to sector fouls.  But most importantly, if I was throwing, let's say this direction and I came through and my arms up here, my shoulders come behind my hips and I come off and I'll pull and I'll pull off the delivery leg. So when you combine the multi-wind and you combine the overfoot rotation and the left arm off, you have the trifecta of one of the things that absolutely sabotages technical development and we don't want you to do that. So a couple of key things, let's try to get yourself back to a simple one, two, three position, stay more center. We want to clean up the movement. We don't want to have excessive wind even though you see throwers who get really far back. Again, looking at somebody like Malachowski, look at him, he has a very dynamic looking wind and he has an amazing job of how he moves into the throw, but you don't see that over-rotated left foot. And again, you're going to notice where the path of the arm and those things that I just pointed out, you're going to see that he doesn't do those things and he's extremely efficient why he's one of the greatest throwers in the history of the sport. So this is one of the common things you see across the board. So the sooner you learn to get rid of all this excess movement and wasted motion, the faster you're going to throw farther. So hopefully this again helps you out. The goal here is always to help throwers and coaches. There's such a lack of coaches around the country in our sport, people show up and go and they have no background or history and we're hoping to help them too. Be sure to throw a comment below. Give us a thumbs up, hit that subscribe button and we will see you on the next video.