lot of people will say that type 2 diabetes is sort of chronic and irreversible and Progressive. It's actually a total lie type 2 diabetes is a completely reversible disease. I think that fasting is actually a part of natural life. So if you think about fast and people think it's some, you know strange thing that you do, but it's really
not welcome to the school of greatness. My name is Lewis Howes former pro athlete turned lifestyle entrepreneur and each week. We bring you an inspiring person or message.
Zh to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin.
This is episode number 1031 with dr. Jason Fung Deepak Chopra said if we are creating ourselves all the time, then it is never too late to begin creating the bodies. We want instead of the ones we mistakenly assume. We are stuck with and author. Brian wansink said the best diet is the one you don't know you're on my guest.
Today is physician author and researcher. Dr. Jason Fung and this is the second part of my interview with Jason. So if you haven't listened to part 1 you can go do that at Lewis house.com 1030 to check it out right after this in that first episode. We discussed the main causes of cancer what they are the foods to cut out to decrease your risk of cancer. What snacking does to our brain and our digestive system and their negative way if it's possible to reverse cancer.
We talked about supplements and vitamins if some of them are actually bad for us and so much more. So make sure to check that out. But in this episode we talk about what causes type 2 diabetes and how it's possible to reverse it the importance of intermittent fasting and how to do it. Even if you're an extreme athlete how our mental health affects our physical health the top five foods that dr. Jason would choose to eat for the rest of his life. We talked about the three most important lessons for living a healthy life the biggest myths around
Ketogenic diet and so many other diets and so much more again. If you're inspired at any moment, listen to this episode, please share it with a friend Louis house.com / 1031 share that out with a friend text someone posted on social media and make sure to tag me as well when you're listening to this and a quick reminder. Click that subscribe button on Apple podcast right now while you're listening to this podcast so you can be up to date for the greatness coming to your life every single week. Okay in just a moment.
The one and only dr. Jason Fung
according to a recent Forbes article working remotely could transform the job market and create Global competition for any role. This means that if you're an employer you're competing with tons of other employers to find the best candidates for your job. So, how can you get your company and open position to stand out? Well start with zip recruiter by trying it for free @ zipper crew to.com slash greatness, because when you post a job on zipper Critter, you can tag it with labels like actively hiring or
Remote to attract the right talent and get this zipper coders powerful technology helps find people with the skills and experience that match your job. If you're really interested in a candidate and want to snag them before they're contacted by other companies. You can invite them to apply for your job with one. Click. Zip recruiter sends them an email for you and you stand out from the competition. It's no wonder that four out of five employers who post on zip recruiter get equality candidate within the first day.
And right now you can try zipper cruder for free at zip recruiter.com greatness. That's zip recruiter.com, / gr. EA T and ESS Get The Edge on the competition go to zip recruiter.com greatness. Zip recruiter the smartest way to hire.
Believe It or Not we've made it the holiday season is here and this year holiday Shoppers are making more purchases online than ever before if you're an online seller you might be struggling to keep up but shipstation can help you shipstation makes it easy for online sellers to get orders out quickly keep customers happy and save money on shipping costs no matter where you're selling.
Shopify Amazon eBay or your own website shipstation brings all your orders into one simple interface and my favorite part. You can easily manage from any device. Even your cell phone. There's no question. Why shipstation is the number one choice among online sellers, you'll ship more and less time with the best rates available. And right now School of greatness listeners can try shipstation free for 60 days when you use offer code greatness.
Make sure your business can meet the demands of this massive online shopping season get started at shipstation.com today. Click on the microphone at the top of the homepage and type in greatness. That's shipstation.com. Then enter offer code greatness shipstation.com make ship happen.
What is the cause of type 2 diabetes? How does that a develop in
humans? Yeah, type 2 diabetes is essentially too much sugar in the body. So it's not just in the blood that's in your whole body. Right? So if you think about the body like a sugar bowl, so imagine your body is a sugar bowl and over the years, you're sort of eating a lot of sugar you're eating a lot more and not using
Up. So the shooter sort of builds up builds up builds up eventually it gets to the point where it starts to overflow. That's basically what type 2 diabetes is you've stored up so much sugar in your body that it overflows into the blood as the blood sugar goes up. Then you get diagnosed with type 2 diabetes Now the point is that if you look at standard medications, so some of the newer ones are quite good but the older medications like insulin and so on what that what those drugs did was it have this full Sugar Bowl that's full every time you
Eat the sugar would go into the bull flow out and spill out into the blood. The blood sugar will go high the solution to these old drugs was to take that Sugar that's in the blood and simply cram it back into the body, right? You just shove it and shove it in. And of course there would be right reach a time where shoving it in didn't work and it's still overflow. So then you get a second medication and really
shove it on man. Is that what insulin does
are on insulin doesn't black back into the body? Yeah. So your body has too much insulin. So remember insulins job
Is to take that sugar that you've eaten and put it into the body and the point is that you have had too much insulin over time because you've put in so much into that bowl that it's overflow. The solution is not to put more in right? It's just like if you have a suitcase think about a suitcase you put in a few shirts, it's fine. Then it gets full. You can't close it. Right. So the solution is not to put more and more Force to push it in. The solution is to get rid of all that stuff same as the Sugar Bowl the solution is to get
get rid of all that sugar. So how do you do that? There's only two things you need to know right? Don't put it in and to let your body burn it off. That's it. So that's how do you do that one? You can use a low carbohydrate diet and to you can use intermittent fasting because when you don't eat nothing is going in and you're going to start burning off the sugar. I mean you can think about an analogy for example suppose you have a car and you go to the gas station three times a day and fill up on gas. Now your gas tank is
Fourth and every time you go to pump the gas it overflows and Spills into your back seat and is now making you sick. So what should you do? I'll tell you what you wouldn't do you wouldn't go back to that gas station three times a day. What you would do of course is drive that car around drive and drive and drive it until the gas tank starts to go down same as the body every time you're just putting more sugar and putting more sugar in so what should you do? Well, run that body without sugar for a while. That's what intermittent fasting.
It doesn't that's why we were able to reverse we'd be wrote a case series about three patients who we did this and we just reverse diabetes. Like they had 20 years of diabetes and he still reversed it in them is insane how quickly they got
better. What does type 2 diabetes do to someone? How does it affect them?
Yeah, the type 2 diabetes is one of the worst diseases we have unfortunately type 2 diabetes and pre-diabetes is about 50 percent of the American population. Wow. Yeah,
sort of the American population has Type 2
Diabetes or pre-diabetes or
prediabetes is the majority. So about 10% ten fifteen percent is type 2 diabetes about 3035 percent ice is prediabetes. So the point is that if you put all that sugar into your body what happens is that you can cram it in cram it in but then all that Sugar sort of goes all over the body and every single organ just starts to rot away. And this is the problem. This is the reason you get like gangrene, you know, the foot goes black.
Like the toe goes back. That's the reason why you get all kinds of infections that you don't normally get because there's sugar everywhere the bacterial of that. Right? So you get infections that you don't see in any other diseases you get, you know, too much sugar rots away your kidneys you get kidney disease you get blindness because all the sugar damage to the eyes through the leading cause of non-traumatic blindness, you know, kidney disease is what I deal with a lot because the kidneys just start to sort of rot away. So you go on to dialysis for example
You got heart attacks, you get strokes. So the whole gamut and then you get cancer, of course because of the too much insulin insulin is not only a nutrient sensor. It's a growth factor. So it tells your body to grow. So all of those things that are important in terms of killing people which is heart disease heart attacks strokes and cancer is going to be made much worse with
Type 2 diabetes and pretty much that's why it's so important to really take care of
yourself. If someone is listening here, how would they know if they have type 2 diabetes or if they're pre-diabetic?
Yeah in general. You have to get a blood test to do that. You test something called the A1C most people who are overweight are at risk of that. And the the point is a lot of people will say that type 2 diabetes is sort of chronic and irreversible and Progressive.
It's actually a total lie type 2 diabetes is a completely reversible disease. It's simply too much sugar. You need to empty that Sugar Bowl that's the whole idea and that's how you reverse. It taking medications is not going to reverse your disease because you're simply cramming more stuff into the body so you can get a simple test. It's a routine test and you can you can see if you have are at risk of this. And the point is that if you do find out that you're either diabetic or type 2 and are pre-diabetic then you got understand this.
This is a reversible disease, but it's largely a dietary disease. So therefore the treatment must be dietary how to get to the exactly you got to get to that root cause and it's not it doesn't mean you have to buy expensive food, right you could simply fast which is free and you can still reverse and get so much healthier.
So I'm what I'm hearing you say is it's a hundred percent possible to reverse type 2 diabetes and pre-diabetes.
Through fasting and through eliminating sugar from the
body. Yeah, so sugar refined sugars, especially so sugar which is fructose and high fructose corn syrup and that kind of thing and then the logarithm of refined carbohydrates are carbohydrates are actually chains of sugar. They're actually chains of glucose in the body. So there
they tend to really like breadcrumbs. I like Breads and bagels and
Brad Bagels rice potatoes. Yeah.
All of those
things so potatoes and rice are not good for you. If you have type 2 diabetes,
if you have type 2 diabetes it tends to so we do this thing called the glycemic index which is of certain foods, which one raises the blood glucose the most and carbohydrates like rice and potatoes and bread tend to be the highest. I think sugar is probably much worse for you than any of those so but the so sugar sort of his number one. Enemy for me. Number two is eating all
Time is probably the got this really the other thing. That's really bad. I mean you get this advice sometimes I think it's so dumb eat six times a day. It's like why nobody's ever done that before too what happens when you eat six times a day. Well, if you eat a small portion of food and then deliberately stop which is what the towing is to do. So you just small portion not until you're full but just a little bit and then stop what happens. Well, we know what happens because that's what an appetizer is a small tasty.
In of food that makes you
more hungry. I want to put more my stomach,
huh. So why would you want to do this? Six times a day you're gonna you know eat a little bit of food then before your full actually stop while you're hungry and wanting more and do this six times a day you're going to do use your will power. You're going to use all your willpower just to do this when that was completely, you know, it's totally against it because everybody, you know, there's this inertia, right? It's like my son right you can't get them into the bath.
He's in you can't get him out of the bath, right? Because once you're in you're comfortable, right same thing when you eat you should eat until you're full hopefully of good food. That's the way that we are designed to eat when you're not eating. You don't eat right. You just left the convert the existing conditions for the run. You don't eat a little bit make yourself hungry than stop and do it over and over and over again. That's a that's a recipe for failure. Right? And then when people fail what happens is people say, well, you know, these people had no willpower.
It's like it has nothing to do with willpower. It all has to do with the habits that you put in if your habit is to eat breakfast lunch dinner and nothing in between like virtually everybody in the 70s. Well, hey, it's easy to stay slim. They were eating white bread. Like nobody ate whole wheat bread back then right? I ate a sandwich for lunch at school. Every single day has did everybody else in my class, right? He nut butter and jam classic, right? So it was it's not it's not the willpower. It's putting
Was healthy habits not eating all the time of not snacking all the time of you know, hopefully avoiding those those foods and there's so many things we do to sort of sabotage ourselves, right? I mean if you're a you know, if I was a business owner with a lot of people the first thing I do I mean and this probably applies pre covid is you know to say there is no food in the office, right? Because there's no reason that you need to eat if you're working right you were
And say there's no food in the office. There's no food in the conference rooms, when we have meetings, we won't have food. There might be coffee, but there's no cookies. Right? And these are the ways we sabotage ourselves. Right? Like why do we need to do this? Like I always think if I'm in a meeting, right and it's in the middle of the afternoon and I was hungry in 1970s what I really get up leave the meeting go find myself a donut and come back. You'll be like what the hell is this guy doing? Right, but if I'm bored out of my mind
And in this needing and there's a donut sitting in front of me gasps, why are there goes right or in the movie theaters or in front of the TV or whatever right it during the car whatever. It's simply the habits that you put in. It's not a matter of willpower. It's identifying these behavioral changes that can sort of lead you to success and finding a community of people that is going to say yes, we agree with you. There's no bowls of candy on on the desk.
This is a place of work. I don't want to sabotage weight loss efforts by putting out a bowl of candy that's not acceptable because if somebody's losing weight, I don't think this person should be doing that. Right you're tempting people every single time. Like it may have been a good gesture in 1975, but it's not a good gesture now like this is not this is where we work. This is not what we do, right? And these are the sort of things that you can now I start once you understand will be so you can start to identify. Okay, these are behaviors. These are little things. We never thought about that really our thing.
He simple like, you know, very simple to do that could lead to a big change and that we have a website that we have a program that does that called the fasting method.com. And that's what we try to help people with establish these patterns find themselves Community where you can say, hey, I'm having problems with headaches during fasting. Is anybody else had this and then people will chime in and say yeah, there's this there's this right and that's what your mom used to do for you like but now of course nobody fast, so nobody is able to help you.
So you need to find the support of community and that's what we've tried to build and also the tools to ask questions get the education that kind of thing.
Yeah, especially if you're the only one in your local community trying to fast. It's going to be very hard when everyone else is eating around you and they don't get it. They're not in on the game love what you're trying to do. So finding that support and accountability is going to be crucial. I'm curious your take on fruit. I've had many different doctors and scientists and researchers on dr. Rhonda.
Trick, dr. Steven gundry just recently. Dr. Peter Atia who all kind of mention that fruit may not be the best thing for us in abundance and being very specific on when we eat fruit how much of a fruit we eat because of the sugar intake that it has what's your research show about fruit in terms of in our diet is it I would more beneficial or is
more harmful in
general. I'm sort of I agree with them because the fruit contains fructose, which is chemically sort of what you get in sugar as well. So when you eat carbohydrates like bread, it's mostly glucose when you eat fruit. It's mostly fructose sugar table sugar is sort of half and half that's where you get high fructose corn syrup as well. And the fructose is fructose no matter where you get it from. So in
one of the sort of organic apple or banana, it's still fruit.
It's still fucked. Oh, so if you drink a Coke and it has high fructose corn syrup. It's still fuck toes and some glucose, right which is no different than you would get if you were to eat an apple with, you know, some rice or something and be like glucose and fructose. It's the same thing on the other hand. The there's all kinds of other things that happens with whole fruit that may mitigate some of that Badness. Right? And this is the whole point that I try to make is that there's a difference between added sugars and
all sugars. So if you eat an orange or an apple, yes, the fructose is the front dose, but there's a natural limit that you have. You can't just keep eating that right because you can't eat like ten Apples at a time. You'll just feel full and Neil just not want to write that's just life. Whereas if you put sugar in like, you know, a Coca-Cola like a Big Gulp or something you can keep drinking that thing like the whole thing and like lots of people those giant things at the movie.
Theaters people do they sign sort of mindlessly sip the sweet sweet stuff. The amount of sugar is probably equal to like 10 apples. But the the Apple had all this fiber it had all this, you know, the pulp and all this other stuff that naturally put a brake on how much you can get. So yes on the one hand fructose is fructose or I sort of agree with that on their hand. I sort of disagree in that. I don't think that whole fruit is nearly as bad as added sugars because there's no
Matan the amount of sugar you can add to something like you can always make it sweeter. You can always make it sweeter and you won't even you won't ever get that sort of break. So on stopping so I think it's a real different. There's a there's a big difference, but I'm not a huge fan of you're trying to lose weight. Yeah. I think you do need to limit your fruit. It's still fructose. It's not the best. It's not the worst thing but it's not the best thing for you either but as a sort of treat or whatever.
It's probably a whole lot better than a cookie. For example, which Rises have those natural satiety hormones.
You've you can't all be Under One Roof for the holidays. You can still bring the family together with the gift of family history and ancestry give your loved ones and ancestry gift membership to let them discover the Fascinating People in their past or surprise them with ancestry DNA so they can uncover their Origins. I'm telling you. I've had so much fun learning about where am
my own ancestors are from and I already had an idea. I was British and Italian, but I was shocked to find out that some of my ancestors come from the caucus mountains super cool and guys don't miss special holiday pricing on truly meaningful gifts during the holiday sale at ancestry head to my URL at ancestry.com greatness to get your ancestry gift today. That's ancestry.com greatness.
Curious your of assets with a few different people in this space. If you are on a five food only diet for the rest of your life to help the quality of your life. You're the health of your body your minds and to have lengthen your life to the best of your ability. Obviously if you go eat five foods,
What would those be based on your scientific research and based on what those Foods would do for the
body? Well, I think that's a I mean meat is probably one of the most nutritious Foods there is and I know that there's a lot of sort of debate sort of environmental debate. There's ethical debates about ethical raising of meat and so on but the you know, if you're just set all that aside and just say from a nutrition standpoint one is delicious.
And you know that because when you watch shows like naked and afraid you ever see how excited they get with Brian Fisher something insane. They're like, oh my God. All right, they'll be like a rat or something and they'll be like, all right. It's like you don't go like whoa cauliflower, right? Even though Holly I love cauliflower, right? It's a great food, but you can see that it's a natural food for humans. So like we really get that's part of the
Natural thing so meat is you know Meat and Fish and Chicken for sure would be up there and and you know scientifically, of course, they're much more complete sources of protein for us than that because we're animals. So therefore we use animal proteins much better than we can use plant proteins. So that probably be a base if you you know, if you know if you so you could actually survive just on meat so people like the anyway for example subsisted largely automated however if you set aside
Uncle you know cost and so on then you might want to you know, eat some other food so there are some carbohydrate containing foods which can be very good to something like beans for example people having beans for year like, you know, Millennia like subsisted on beans and so on so that would be a very again a vegetarian source of very good protein and can actually be quite delicious like, you know, people eat it in all different kinds of ways, you know for me
me it's one of these things that is, you know, one of these things that you can put on a plate that that takes that sort of carbohydrate but there's lots of fiber and all that kind of thing, you know, some other vegetables and fruits that I really enjoy like some like avocado. It's like I love it. I think everybody loves avocados. It's like so and there's so many vitamins in there and so on so, you know, that's that's something those are probably the main things I could think of like other other vegetables. That would be well up there. So any of the above
Round vegetables like to me. I love cauliflower and broccoli. I mean those are just foods that I could eat sort of easily. It's one of these things if you're trying to replace a carbohydrate side dish like if you're thinking about okay, I have a bit of meat and then you know in the past you might say, oh, I'll have a lot of potato or rice you could easily put cauliflower or broccoli or something in there that just totally takes the place of one of those. Yeah. So those are some of the foods that I think are, you know, I'd probably
I could probably do pretty well with those things. I mean beans I would include tofu as well because I eat a lot of tofu being being Chinese. Okay,
I like those are good. What about athletes and fasting? I'm an athlete I'll mix it up from being like a power Sprinter type of athlete doing different basketball weightlifting training things like that to right now. I'm also in marathon training because I'm committing to do my first marathon in the next six months.
So I'm doing longer runs. How does fasting work with someone who is working out often it? Can you do both do you need to limit your ability to exercise and again going back to would you lose muscle as an athlete if you're doing intermittent fasting or three to four-day fastings?
Yeah. So that's a great question and you have to sort of differentiate between sort of the weekend athlete the one who really isn't at that super high level of competition for those.
People you could probably do whatever fasting you want because remember the point is that you can leave it up to your body to find those sources of calories. So if you're one of these guys works out two or three times a week and so on plays a little bit of ball and the we can sort of thing and that's most people you could do whatever you could fast and then do work out so that's perfectly acceptable because if you don't eat your body will simply take those calories that it needs from from from your body fat there is a period of adaptation from when
Body, so remember there's two sources of fuel in the body. There's there's sugar glucose and there's fat so your body your muscles so your legs and so on can use either glucose or accuse fat in order to efficiently use fact, you have to train it to use fat and that often takes weeks like three four five weeks in order to get that and you can do it actually muscle biopsies of people who are undergoing this transition and you can see that they start to gain the Machinery that it needs to efficiently.
We metabolize fat. So if you are eating a high carb diet, as most of us did for most of the 90s and 2000's and so on and then all of a sudden you say I'm going too fast. Well, you have no more glucose from muscles are going to be highly inefficient because they haven't been used to using fat. So some of the top and athletes have actually started to train themselves to use fat. So Chris Froome, for example, the Tour de France ultra low carb there Zack Bittner who's one of these Ultra marathoners Hundred Mile races and stuff you use
And very low fat sorry low-carb diet trying training his muscles a lot of fat. So he's training his muscles to metabolize fat. So a lot of these Dave starts are very sort of legendary triathlete who really talks about loaf low-carb high-fat nutrition Tim noakes who writes a lot about that and these are all exercise physiologist. So you could really do well with that in fastings really just the same the problem with fasting, of course in Elite sort of
High-level athletes is that you actually need all those calories, right? So you really can't get by without eating because you eat you're using it you need it, right and most people don't have enough body fat to sustain those sort of things right because they're in that sort of less than 10% body fat not the sort of 25% that you see in the general population. So what we do there and we've worked with a number of elite athletes is that you have to separate what you're trying to do. So in the on season you
We can't fast. It's not it's hard to do. You need too much energy and your body, you know to perform at a high level the carbohydrates often are slightly better than that unless you're in one of these ultramarathon sort of endurance events and which are so that will be a perfect.
Does it give you the carbohydrates give you the sugar that your body needs for the energy in that moment. Like
it probably gives you extra boost. So if you're like sprinting the you know metabolizing glucose is probably slightly.
Better than fat even if you train yourself to use fat when you get to Triathlon an ultramarathon and stuff. You probably don't see that that difference is much which is why you have somebody like Chris Froome. He's a you know, he won the Tour de France a number of times and Dave Scott who was a you know, do all these triathlons who talked about eating high fat meals and so on so, you know Peter Bruckner who's with the Australian cricket national team and you know to no clue who did all this research and then but in the offseason you certainly could do this and this
Something that's it's called training in the fasted state, which is something that they're doing a lot of research on and this is sort of the offseason. So we work with baseball players and soccer players and rugby players and stuff on this and the point of this is that when you fast what you do is you fast for 24 hours then you do your training and then you eat. So when you fast Your Instinct goes down by your growth hormone goes up and your noradrenaline goes up. So as you train you actually can work harder than you have before.
And your growth hormone goes up. So when you eat and preferably a high protein diet, then you're going to rebuild. So this is especially important in the offseason because you're what you're trying to do is sort of rebuild all that sort of stuff the wear and tear on your
body the try to clean out the etapa G trying to get rid of that stuff and then build muscle or build get rid of inflammation, you know, he'll your joints all that stuff
exactly. And this is something that will do with people in sort of the offseason
and then
So it's like a 24-hour fast and then train or eat first after
that and how you train and then you eat because if you train and then eat your body will start to use some of that protein to rebuild your growth hormone is up. You've got the protein and that protein that period of time where you eat after it's not have to be like, you know, you stop running and start showing people like you have like about 12 hours in that window where your body is actually going to more efficiently use the protein. So this is something that you know will do with
people in the offseason to try and prevent injury and all this kind of stuff. The one other interesting thing is we work with sure Saint Pierre, who was this the mixed martial artist and he actually was very fascinating because he loved the fasting so he'd do these long fasts and
he I can't read it. Yeah some because she
ran it and he said that boy when he used to fast every he said that when he used to go and fight because he did this during competitions to he'd say when I went to fight
When I was training in the fighting like everything looked like it was in slow motion as hitting, you know, as you know, he felt Unstoppable so he would actually use it during his you know, which we don't often do but you're you know, again understanding the physiology of what's happening with that higher level of a noradrenaline, you know, that increased concentration everything get kind of gets like that Hungry Wolf you get tunneled in you get focused in to a higher degree. He said that you know who boy he you know, that was this sort of like
like secret, you know weapon he could he could you know, he could move and do other stuff in it is crazy, but he thought was an example of it depends on your sport something like baseball. For example, we've done it for people in the season because if you're starting pitcher you have like four days where you're doing nothing so you could actually use that in your sport because even during the season if you're a starting pitcher, well, you've got two or three days in the Middle where you actually turn try to get this
Out of rebuilding regenerating and then sort of break it in time for your for your start or whatever. So it depends a little bit on the sport and the situation. Yeah,
I'm curious about fasting and eating unhealthy while you fast like intermittent fasting. Are you able to do a 14 16 hour window of fasting or 18-hour window fasting and then eat any junk food fast food candies sugars you want.
And still get the same benefits or is it really the quality of foods also that you're eating in that four-hour window while you do a little
faster. Yeah, it's both. So if you eat Just Junk and fast, you're gonna get it's better than if uh Uncle time but it's not better than eating healthy and not fasting and that's what one of the recent study said. So one of the recent studies that was completed on fasting they said well, if you do this sort of eight-hour window, you don't lose any weight and maybe it might
Bad, but the one of the things and the way they did this study as they said that you eat whatever you want during that period of time so it's like, you know, we don't know what they ate. But if you eat, you know, chocolate donuts and stuff and french fries all day, you know in that eight-hour window that's not good for you. So they're too short of different levers. So one is the foods that you eat and what is the fasting and so if you're you know, if you're doing both you're going to get the biggest bang for your buck if you do one but not the other let me okay, but, you know doing neither.
Of course is the
worst right there eating whatever you want and whatever you want.
Yeah, exactly. Yeah for a lot of diseases and you know cancer is sort of one of those ultimate diseases that winds up being very very, you know, once you get it it's really hard to turn that back and that's why it's so important to really stop it before it gets to that point. And and and that's the
That we have to really look at is, you know, let's really talk about what it is that you have to do because it's not this sort of you know, predetermined event, right? It's not like, oh I'm predetermined to have cancer when I am 65 or whatever. It is. Like the genes are the same, you know, the lifestyle to some extent is, you know determined by where you are born and where you live, but there's so many things that we can do.
To raise or lower like even to the extent that it's almost as powerful as stopping smoking right? It's just such a powerful determinant of cancer and dwarfs every other thing in there. Right if you talk about pesticides and you know stuff it's like 1% We use this term called paf or population attribution factor, which is like 35 percent of cancer can be attributed to smoking and 30% is diet and pesticide might be 1% and radiation.
You might be 2% right? It's negligible compared to the diet. Why because we're exposing ourselves to this diet day in day out day in day out as opposed to pesticide which were or or you know, some sunscreen or something which is not like every day day after day right
are there toxins stored in our fat and if so, is that dangerous too fast if there's toxins in the fat?
Not really. I mean some people talk about that and if there is it's a very minor point that means I know there's this whole theory that we get fat because you know, our fat is trying to lock away these toxins and stuff but there's really very little data to suggest. That's true. If that's true. Then of course being fat is better than not being fat. That is the skinny people should also be being exposed to these sort of toxins as well, but it's not true.
And clearly see that the people who are fatter have more risk of all kinds of diseases predominantly type 2 diabetes and cancer and heart
disease. What's you mentioned paleo and cute agentic diet. What's the biggest myth about ketogenic diet right now, it seems like everyone's trying to do this or talking about
it. I think the ketogenic diet is a perfectly reasonable diet from a scientific standpoint. That is if you look at what it is. It's really high in fat.
And not just fat so if you know as with anything and I was sort of being on the beginning of this is that we talked a lot about natural fats, like not eating a lot of corn oil and refined vegetable oil and margarine right? It's eating natural fats like animal fats and coconut fat and that kind of thing. So natural fats not going crazy on protein and then really really going very low on carbohydrates and I think that that makes a lot of sense for weight loss and that's why
It's become such a popular diet. I think there's all these there's this reaction to it that oh, it's really really unhealthy for you. I don't think there's anything inherently unhealthy for you about the keto diet. It's also not a super easy diet to follow anything that's really different from what you're used to is not easy to follow that's not to say that you couldn't follow it. But it does it does tend to get a little difficult over time because
People enjoy carbohydrates. So this is the thing is that it's there's a, you know, when you're only talking about the foods and you have to be very very strict on the foods as opposed to when you can say, okay, I can be leaning on the foods. If I feel I'm going to up the fasting like well, I'll dial this down, but I'll dial this up so that I can sort of balance it right it gives you more flexibility to do it. But I think one of the big myths is that it's a super unhealthy diet, but it doesn't necessarily have to be as as it gets bigger than you.
The attracting all these people that are trying to sell yukito bars and he shakes and it's like, you know that was sort of like the remember the Paleo movement which was all about the caveman diet. Then you get these paleo bars like yes, the cavemen did not that's right. It's like that's not a thing. So the movement winds up getting a little bit diluted as opposed to the original sort of movement, which was a lot of natural fats lot of intermittent fasting.
Was sort of built right in because there's talking about well you've been to eat until you're full and don't eat unless you're not, you know, unless you're really hungry. So there's a lot of intermittent fasting baked into keto originally and like I said some of the thickest moved out and you wind up attracting all these other people who try and put their sort of specializes in yeah. Yeah. Yeah commercialize it
with what about what's your thought then on the bulletproof or the coffee with ghee method, you know where you fast internet fast, but if you have coffee with
Little ghee or something like that. Is that something you feel like is useful while intermittent fasting or is it better to just do water only and black coffee or no
coffee? Yeah. I think that the classic is water only coffee like black coffee and tea like green tea or herbal tea makes very little difference. So even though they're not part of a classic fast Black Coffee makes no difference. There's no calories. There's very little anything else right when
You get to Bulletproof Coffee. It's actually very interesting because again, the main point of intermittent fasting is you're trying to reduce your insulin. So you're getting into the sort of fat burning when you take cure Fatso coffee with ghee or whatever like that. You're taking almost purify, which is interesting because it's actually not going to affect your insulin at all. So some people do very well on that because the what you're trying to do, of course.
Is it take that bullet proof coffee? And then you don't eat like that's the point you're not taking it and then eating, you know muffin, right? That's not the point of that exercise,
you know, you can bring the donut in the coffee
exactly. So you're just trying to take it and then not eat and if it allows you to not eat for a long enough period of time because some people say, oh, yeah, I get this full then you're going to be net better. So remember when you're taking almost pure fat you're not
Any instant effect that fat actually goes almost straight into your fat stores, but it keeps you in that fat burning mode. So
it's adding some fat storage but it's burning as
well. Exactly. So it depends on your net balance that is if the fact that you put in allows you to fast for a long enough period that you're going to balance it out then your net better. If you're going to take a bulletproof coffee at nine o'clock and then eat something at 10 o'clock. Well, you didn't taken by yourself enough time.
With that bullet coffee to offset that it's the way that the body metabolizes fat and it's strange because it's not usual for a body. Like we don't usually just eat a stick of butter like that's not right. So therefore that's why this is sort of like a hack because it's sort of this thing that people do but it has to give you enough time to come up benefit right? It's like investing where you have to put in money to make money and you hope that you don't just throw it away, right? Same thing.
You're taking in calories to try and fast for long enough to burn net more
calories. What it would be the ultimate way to do intermittent fasting in your mind. And is this something that we should do every day and when you're fasting or periods of time seasons of Life?
Yeah, I think that's a great question. I think that fasting is actually a part of natural life. So if you think about fasting people think it's some, you know, strange thing that you do but it's really not that's where the word breakfast comes in. Right? So the me.
All that breaks your fast you have to fast break your fast so even baked into the English language and it's actually not just English language in French. It's Petit dejeuner. Janae is the word too fast. So it's to break your fast. So the point is that you're supposed to feed and fast. So you're supposed to be at 12 to 14 hours every single day. Yeah, maybe once in a while, you'll have a midnight meal or whatever, but that's for the in general. You should be fasting every single day then I think then
Then there's occasional longer fast. And I think this is the point is to you know, every once in a while just to sort of cleanse the system keep things kind of going and that's the way we did it. Right? If you look at any of the major religions, you know, some did it more than others Greek Orthodox at all kinds of fasting periods. And but you know, and people would do it differently Mormons would do it differently from Catholics would do differently from Buddhist for example, but they all had this idea of fasting Buddhist way.
Apple won't eat after 12 noon. So they'll just fast until the next day. So sort of a four-hour eating window every single day sort of thing. So that's that's the way they do it. But this occasional longer fast is I think beneficial to sort of activate this a topology and get the benefits of a longer fast because you're getting different things happening at different stages. If you're getting 12 to 14 hours every day, you're getting a lot of the benefits and then every once in a while you try and get the benefits of that long.
Anger fast you do it at pre specified times of the year and religion is what used to tie people into this whole cycle or they do it because it was Winter right? You'd have a big meal at Thanksgiving after that. You know, there's not a lot of food coming in. So then you know, you have longer periods of very little
to eat. Yeah. I mean I've had both dr. David Sinclair on and also, dr. Peter Atia who talked about if you want to live a longer life you you almost need to
Fasting in your life. You need it to help with a top G to help with getting rid of these precancerous cells to help with eliminating diseases. All these different things the body needs less food or Windows of time where it's eating a lot less food to help cultivate a longer living life. Now, obviously, there's some things that might happen that aren't going to guarantee the length of our life. But what have you found in your research on this?
Process to extend life.
Yeah, I totally agree with those guys. Those are smart guys. And I think that the point is that our body has sort of two ways that it can go, you know, either go into sort of growth mode or can go into cell repair and maintenance mode. And the point is that you really in order to maximize sort of longevity. You want to go more towards sort of maintenance mode in the way you do that of course is by eating less and fast.
Plays a big role in that because again, if you eat then you're going to activate the nutrient sensors. The nutrients sensors are going to tell your body. You must grow because you grow when food is available. Right? So you put yourself into growth mode when insulin is up when am tours up you're going to go into growth mode and it's great. If you're young, you know hear your kid you want to grow that's fine. But think of it like a like a race car, right you rev that engine you're going to go really fast, but you keep wrapping that
Engine it's not going to last for very long. Right? So you need to put that engine into sort of storage for a little while. If you want to maximize the length of it. So they're diametrically opposed that is growth versus longevity. So you need to push yourself into Longevity if that's your goal. Then you need to eat less and whether you do it by sort of chronic calorie restriction, which you could but it's difficult because that's not the way we're sort of Milt. We're
Built that way I'm convinced that that's a very artificial way to do it. Not that you couldn't do it. But when we're you know, we're designed to eat until we're full and then stop and if we don't get food then the hunger just dissipate so naturally, I think we're more built towards in the intermittent fasting model as opposed to every day eat a little bit less, which I think could work. But I think it just takes sort of willpower every
single day, which is a lot of energy.
It's a lot of energy just to think
Think about it as opposed to saying well, I'm only going to eat twice a day because that way I have time to do this and I don't have to buy, you know myself a lunch which will save more money and it's going to give me an extra hour or the day that kind of thing. So, I think that that's the point is that in the end. You've got this sort of sort of seesaw between growth versus longevity sort of just like that, you know racecar engine you can either go fast or you can use it for a long time. You really can't do both. It's
Really hard to do both. So as you get older you want to push yourself into that longevity stage, which means eating less which means doing more fasting ultimately.
Can you build muscle while you're doing a lot of this fasting or is it? Oh,
yeah. Oh, yeah. I mean you got to understand that most of what we use for energy is not muscle that's only one organ system. That's skeletal muscle. So if you're riding a bicycle, that's your you know, that's your muscles. There's all these other
other organ systems that we have no control over. So there's the liver the kidneys the heart the lungs the brain, you know generating body heat and all these sort of automatic systems that also require energy. So when you don't eat then your body starts to reduce energy, it will reduce, you know, all of those things. If you exercise you will still keep building muscle and so on that's totally different. So if you start to, you know use less energy than you'll feel a bit colder and your
You know your your liver may slow down a bit your heart may slow down a bit. But again people think it's bad thing, but it's probably a better thing. You don't want to be you don't want to be revving that engine all that time. You actually want to go down a little bit as you get older.
It's interesting. You mentioned briefly the different societies that we found probably had very little or no cancer. I think you mentioned the eskimos that you said before before they became westernized I guess store before
it started to shift. It's interesting. I just did I've done a lot of training with Wim Hof. I'm not sure if you've heard the name women off because he's a guy who focuses on breathing on mindset and on cold therapy exposure extreme amounts of cold therapy exposure and he has done a test. I don't know if you've heard about this where they injected. I believe it was E.coli into his body and he rejected the disease from breathing.
And cold therapy where it actually didn't harm him and he didn't contract the disease, I guess and he did this with a group of other subjects of just people who he did the method with where it was cold therapy breathing where they're able to reject the infection. I'm curious your mind about cold exposure knowing that the eskimos are in cold and they didn't have maybe it was all the all they did was eat meat and then cold
and how much do you think cold therapy cold exposure supports with eliminating
cancer?
I don't know. I haven't really looked into that I have to say I don't think it's just the cold because they have any we have of course when they started to eat like they're still in the cold but when they started to eat all kinds of processed foods like sugar and Brad and stuff they wind up getting cancer. They also see it in Africans who live a traditional African diet again, they really have very little cancer. So it was that was where they described these sort of diseases of civilization. So it didn't have to do just with the cold on the other hand. I actually
There's a lot of interesting stuff both extreme cold and extreme heat where people you know talk about the benefits of like saunas and all this sort of stuff which I think is very interesting. I actually haven't looked into it a lot myself. I actually think that the extreme cold to me seems like it there may be something there. You know, there's actually a few things that people talk about like the Browning of white fat and all this kind of stuff which makes a lot of sense to me, but I you know seems
You know and there's a lot of people who do it like in in Scandinavia and Russia and stuff. There's all these people who do this sort of cold therapy and they swear by it then it's like I think that there probably is something there. I don't know how much it has to do with what I talked about which is mostly like insulin and foods and fasting and so on but I think that there's actually going I think somebody should look into that but again with them because nobody makes money on figure out why it's jumping Heights. It's not a
money-making day. Yeah.
Doesn't seem so comfortable to me. But you know on the other hand, I actually think that there probably is something there. That is highly beneficial.
Maybe that's your the next book down the line the cold code called therapy code see what that does with with cancer. This has been fascinating. I feel like I have so many more questions when I asked you but I also want to be respectful of your time with this interview this for me. I could ask more and more about this stuff because I feel like the body is you know, it's our
Temple it's the thing we need to take care of the most and if we want to have a high quality of life, we need to take care of our body and if we want to have a longer life and be around for more memories with our friends and family, then we've got it also take care of these things a few final questions for you before I ask these final questions. Is there anything else that we should be aware of when it comes to the mindset around cancer? Have you found any research on healing the mind in order to heal the body physically or is it more been around?
Fission mostly
most of the data is around nutrition. I think that the way it interacts is that I think that there's actually a like a lot of those things are super important. So when people talk about positive attitudes and gratitude and community and staying connected and all that sort of stuff. It sounds hokey. But actually has a huge impact on life and quality of life and even longevity but it's hard.
To study because how do you quantify if somebody is grateful for example, or if they have a positive attitude? It's very hard to quantify that so it tends not to get study. But I think the where it interacts is that it if you are one of these people who has a lot of stress and very unhappy or isolated like a Hermit compared to somebody who has tons of friends and goes out and you know has a great support of church and all this sort of stuff where I
I think it clearly makes a big difference is that you can measure sort of stress levels like and there are certain things that get activated during chronic stress like cortisol, which is certain hormone. And I think that impacts the immune system. So the immune system which under chronic stress winds up getting degraded, right? So if you produce if you're under too much stress your immune system really doesn't work as well and the immune system plays a key role in fighting cancer. So I think that there probably
he is some I think there's a lot of Truth to that but the data is hard to find because then you get all these sort of, you know, very by the book sort of doctors who say well there's no proof that having a lot of friends makes you live longer. It's like well that's data or if you're grateful or keep a journal or whatever or meditate. It's like that's it's not that there's not a real effect, I think and they confuse the fact that it's very hard to study with the fact that
Doesn't work. Like I think it works. I think it's super important. I think that's actually more important than almost everything else like being, you know, being grateful being happy, you know being connected. I think that's actually has a bigger impact on life than most anything else but it's so hard to put it into a scale where you can say. Okay, this is this and this is this so I think it does play a role. But yeah, the data is going to be so hard to find.
When I look at it what actually astounds me is how far ahead a lot of the religions were and it doesn't matter what religion you are because the basics are the same right you go to you gather every week. So hey that's staying connected you pray. So that's like meditation you give thanks like you say grace where you give thanks to God or whatever and it doesn't even matter what God you believe in and they fast it's like, oh my God, like those are the pillars.
Right there and it's not if you're Catholic or if you're Jewish or you're Muslim it's all of them the same thing Buddhism or Hinduism or whatever and always astounds when I look at that as a holy. They're way ahead of us and why because these were things that just worked they didn't care why it worked right? So Gathering every week to do something right? And it doesn't matter if you're Gathering to do this or do that, but you're Gathering as a community.
Connecting your seeing the people that you're living with your giving. Thanks for the food that you're eating you're giving thanks for having the friends and being here on this Earth You know all of this stuff it just works so they kept it but didn't work of course got got dropped long ago and what works stayed and it's a core all of these things the prayer which is made like meditation the the connectiveness which is the gas.
Gather the fasting and the you know, the Gratitude all of these things are sort of core part of sort of what makes us human and that's why you see it in every single one of these things. Like wow. I always think that is crazy how far ahead they were and then we get to the 20th century. We live in our own mcmansion and you know, we stopped doing stuff together because we want our own space and not realizing and not
fasting anymore and not praying anymore and we don't realize that hey, you know what these people might have known what they are doing. They might have developed this over thousands of years and we just think we're just smarter than them when we're actually not we're actually not, you know, I'm not even smart enough to realize that that was the core of what's what good good quality of life is
yeah. I'm I'm so glad we've connected. I've got these couple final questions when I asked you that I asked everyone at the end of my show
Before I ask them I want to remind people about all the books you have. You got a new book called the cancer code a revolutionary new understanding of medical mystery. That's out. You got a few other ones the Obesity code and also the diabetes code which eyes and also the complete guide to fasting so you've got also the fasting method.com which can help you with fasting if you need a support Community if you need tools you need to resources so go check out.
The fasting method.com. I believe that is correct and check you out on social media your doctor Jason Fung on Instagram Twitter & Fung style fasting on face on Facebook and the fastening method.com. This has been extremely insightful and eye-opening for me and hopefully it's a lot of great tools for so many other people that listen to this and watch this if you're watching online, feel free to share this feel free to like this up leave a comment below of what
I supported you the most over on YouTube. This question is at the end that I ask people called the three truths. So I'd love for you to imagine for a moment a hypothetical scenario Jason where it's your last day on Earth and it is you get to live as old as you want to live, but eventually you got to turn off the lights and you've created an accomplished and lived the exact way. You want to live you've written many books and done so many different things but for whatever reason all the content you've put out in the world.
He has to go with you to the next place wherever that place is. And so no one has access to this interview or any of your content anymore. But you get to leave behind three things, you know to be true from all of your lessons in life kind of these three lessons you share with the world or I call the three truce. What would you say are those three things for you? I
think one of them is of course the importance of interment fast and like it's really just a part of the way you're
To live that is everything is a cycle right yin. And yang. It's all a cycle feeding and fasting is that saying psycho. You can't do all of water all of the other we've gone so far, of course towards feeding that you know, you really have to turn back the dial a little bit on that side. So that's one of the sort of great things that I'd love to sort of leave with people and I think that's what the Obesity code was about was like, let's really think about what causes this disease and the second thing.
Thing is very similar to check that I'd love people to really understand that type 2 diabetes and that one is near and dear to me. Mostly because that's what I deal with a lot in my profession as a kidney specialist. I see a lot of type 2 diabetes, so I'm always invest in it because my patients are suffering from it now. I think it's a shame like boy. I wish that people would have told you that it's reversible like you don't have to suffer this disease you can
Something about it if you want if you don't want that's fine, too. But you know, it's a reversible disease and that's one of the things I always think about when you know, it's like there's so much suffering in this world that really is not necessary if people had the right understanding and then the third thing I think of course is to always sort of stay real which is that, you know as you get out there.
Like, you know, you know, I mean because you're in the public eye a lot to get a lot of you know admirers, but you get a lot of haters as well. Right? So you always got to stay real and similar to like this whole idea of living a digital life or you know on social media life, you know how everybody's happy and smiling. It's not real life and I always think like stay real like just do real things like, you know, it's fine to be on social.
Comedian stuff, but that doesn't mean you don't see your friends and make sure you go out with you know to run or to play some ball or to whatever it is that you enjoy doing, you know read. There are other things that you can do. You have to sort of stay in the real world, right? It's like being present. You have to be there right because in the end that's what you will always remember right? It's not the Facebook friends that you had or whatever and
and it goes the other way to write there's lots of Facebook friends and stuff and they're great. But you also get those haters who are always like ragging on you and stuff and oh, you're such a phony and you're just trying to sell out and all this stuff and I say, okay one. I wind up just blocking those people because they're a pain to deal with but I always think that you got to stay real like if somebody came up to me and I get this a lot some people say, oh, he's full of crap. That's I can't believe he's a doctor kind of thing and I'm always like that imagine going up to somebody and saying that to my face right you don't have to do it now.
I'd never talk to you again. So why would I want you to talk to me? I just need you right away. Right? And that's part of staying real right like so stay doing real things and it's so easy, especially now with covid. We're all supposed to be going doing virtual things. But you know, it's like you're not going to remember that like a virtual trip to you know, the beach is not the same as going to be I mean, you know, you got to go to the paint right? And I think that that's one thing that I've been thinking about it.
Maybe more during this period of time when we're not allowed to do anything, but you know when it comes back around to it, it's like remember there are friends and you know their friends and you can you know, don't get down on the stuff. You see online either from Obito bragging on you or the fact that people are always smiling in a beautiful place on Instagram, right? It's like that's not real life either. So go out do something real talk to real people it benefits you no matter who no matter what right? It's always better to
do that even though it's easier to sit in front of a screen and
you know playing video games or water. Somebody else's life and stuff. Right?
Well, that was a good three truce. I don't acknowledge you for a second Jason for you have amazing analogies you turn the complex into something that's understandable and easier to break down which can seem very scary very overwhelming very hard to understand when you're dealing with sickness disease illnesses viruses obesity cancer. These are scary subjects and the fact that you're able to
You too, Kate effectively the hard data the research so that everyone can understand. It is extremely powerful for us. So I acknowledge you for the Decades of research and work and practice in mastering this and constantly trying to learn new ways to make it better for the rest of us. I acknowledge you for that and for for being a nice doctor, we're going to kind-hearted doctor appreciate that hopefully when you're in La we can do this in person again sometime and it's a more content out of
This because I think this was really helpful for myself and I think for everyone listening and watching my final question for you. Dr. Jason Fung is what is your definition of greatness?
I think you know that greatness is really about being able to impact people in a positive way. Right and I see so much of this again online because of course everybody's online nowadays, right? Because that's all you can do. But and then I'm sure you've seen this as well right? It's like
Because I think this is the core of what you want to do is do something good for people but there are people who get famous for putting other people down, right? That's like God like I get it you want to be famous for putting somebody down whether it's people you think deserve to be you're not like, oh, you know people rag on this guy or that guy and it's like yeah, but you're just trying to build yourself up, right? The greatness is not in tearing somebody down or saying that this guy stupid or
This theory is stupid right? It's like, you know when I talk about calories and stuff, sometimes I get frustrated that's really stupid. Right but that's not what I'm trying to do. Right? What I'm trying to do is not just tear something down because I don't really like to do that. I like to sort of say this is a better way to look at it right think about it this way because this is what's going to make you better right and be to be able to impact somebody so that you know, I won't even have seen
Them and they'll be able to lose weight or they'll be able to reverse their diabetes or they'll understand cancer better. As a disease is a humongous privilege and makes me feel great. I mean, that's why I do it right because I like that feeling that I've been able to help somebody that I can impact, you know hundreds or thousands of people and they are going to be better and to me that's greatness right to to be able to make something.
Thing where people say, well he helped a lot of people like I'm you know, or somebody even you know, a few people who will say, wow, you know, I listen to him and I really turned my life around like that means a lot to me because that's what healing is that's what being a doctor is but you can only do that on a one-on-one basis, which is very limited as opposed to being able to save write a book where you can impact a lot of people and I think that's what greatness is is to be able to sort of impact people and make the world so much.
For you having been there for you for me having basically obsessed about these sort of question. You have no idea how much time I spent like, I I'm sort of obsessive about some stuff and it's like once I dig into it. I would like I'm digging I'm digging I'm digging I'm digging and it just takes a ton of time like so, you know for me having obsessed about these sort of questions just because I like to I like to understand stuff.
You know, I want people to say well, I'm glad he obsessed about this so much and thought about this in a different way that somebody else did because it does no good to say the same stuff like that. Everybody tells you, you know, E500 less calories day. What good is this for me to come out and be the millionth and first person to say you should eat 500 less calories per day right completely useless like completely worthless. But if I come out and say as I did sort of seven eight years ago consider intermittent fasting, I don't
You have to do it, but you should consider it which nobody practically. Nobody said that the time then it's like that's useful because it's a new piece of information and that's what I try to do in the cancer code the OBC code diabetes code. This is a say let's take this problem. Let's look at it differently so that we can understand it and by understanding it we can do something about it because that's great. Mmm. That's really
great. My man. There you go. Dr. Jason Funk. Thank you so much for your wisdom. And thank you so much for being.
being here
Thank you so much for listening to this conversation. If you enjoyed it and you want to dive into another similar School of greatness episode check out the links in the podcast description. I've done more than 950 episodes over the past seven years and I want to bring you more inspiration just like this.
Thank you so much for listening to this episode if you enjoyed it, make sure to share it with your friend sharing is caring and make sure to check out part 1 if you haven't already listened to it, it will blow you away. It was house.com 1030 check that out right now and let me know what you think about both of these episodes. And as always please leave us a review. If you haven't left a review yet. Please do that that will really help us spread our message within the Apple podcast ecosystem and let more people know about
About these episodes. So leave us a review leave us a rating and click that subscribe button. If you enjoy this show that will really help us spread the message to more people and text the word podcast 2614 350 3960. If you want more inspirational messages from me every single week, and I want to close with a quote from playwright George Bernard Shaw who said doing what needs to be done may not make you happy, but it will make you
You great. Yes, it will my friend. And if no one's told you lately you are loved you are worthy and you birth I'm so grateful for you. And you know what time it is it's time to go out there and do something
great.
