Joe Rogan - Diet Sustainability

My theory is that when you do that and you carb restrict and you will you calorie restrict rather and get down Once that shits over you just want to reward yourself as often as possible So when someone comes along with something like a ketogenic diet and go no bread No pop fuck you you just you just don't want to do it you get but you get the same The adherence and the relapse is the same whether it's ketogenic or another diet relapse like regaining weight It's again that Disciplination like pasta and bread because what is it? There's no no foods actually creates Yeah, they've sent they have great stuff. Their waffles are excellent. They have like a Hamburger buns now. Yeah, it's good stuff. I really like I've made sandwiches with their stuff What knocks me out more than anything of ketosis is just too much meat. Yeah. Yeah, yeah That's the one that gets me Again I I kind of go back to That the data is Very mixed again. If we look at the overall data set very mixed and all diets have terrible adherence, right? But a lot of that and that's discipline Yeah, but we also now it drives me crazy. I don't want to talk about people aren't discipline I really really I really have a giant hard problem But how does it know so many disciplined people and I just I feel their momentum and vibration I'm like, I just want to concentrate on what they're doing because all these people that can't do it I feel like that's contagious You start thinking about people that can't adhere to diets and fall I get it for you because it's something that you do Professionally, but I'm gonna I'm gonna make it So for you the ketogenic diet clicks and or or eating more meat clicks that that's something that you really enjoy You like the state you like to stay I did I love pasta It makes well, hey, they make discipline easier because But it doesn't support that it makes discipline easier in terms of your adherence or in terms of your long-term adherence both both So but but hang on hang on for some people For some people this works better because they feel better. They have better adherence for other people if you say Now you've got some people if you say hey, you can have a cookie They would it would screw them because they would they would just go crazy But for other people if you allow them more flexibility their adherence improves What I'm saying is we need to give people all the options on the table not demonize any one diet Mm-hmm and say hey, maybe you try to figure out what work for lack of sounding bro What works for you and what you can sustain? Go from there, but see this I'm totally in agreement I am as well, but you keep saying can sustain you definitely can sustain more than you do That the real problem is a giant percentage of the people are weak Oh, I would agree with that like it's in the 30 40 percent people just quit give up Don't do what they're supposed to do Don't do as many reps as they're supposed to do don't work out and take days off Just because they're lazy and those are the people that get off the diet. It's a discipline issue more than anything Is really big so I think various foods that are emerging on the market right now at base systems Virta health actually has a great app-based system that actually coaches you through that and I think that's very helpful So I think new technologies foods and will make it Will increase adherence also when you have a person who knows and understands all the health benefits associated with nutritional ketosis or just low Carb I think that can be a motivating factor to make them stick to the diet Yeah, but for a guy like you who's rational and disciplined but people they're self-destructive and weak they're gonna Need a burger I need fries I need a shake What's the point of the whole conversation then though well the part of the conversation to avoid those motherfuckers cuz they're gonna drag you Down to their mediocre level I think you need to sympathize with them a little bit because I think the market and I think this is a fruitful area for Entrepreneurs to create technologies and foods that can actually enhance adherence or stop eating the strategies We know about that too So it's a combination like so much of it is what you're willing to accept from yourself if you're if you're willing to accept this seesaw Obesity thing that so many people get on on and off this yo-yo effect if you're willing to accept that that's fine But I just feel like it's a mental state Really do I see once you achieve a certain amount of success people start sabotaging themselves They start they start dwelling on the fact that they're doing well, but how long can they sustain this? I start being a big fat mindfuck and and that's when you say like what's sustainable What's the stay a lot more than you're willing to do what's sustainable is stop I know but you know what I mean? It's like there's a thing like we're giving people these fucking escape Clauses we're giving them these these these parachutes they can pull don't pull the parachute motherfucker Just have a cheat day. That's fine, but don't get off your diet have a cheat meal You know fucking giant Sunday throw some syrup on that bitch get that whipped cream going do it once But don't live your life like that. That's nonsense and I think that for Yeah, I wouldn't disagree anything you said I think people need to hear not this like this like well You can't sustain it the keto giant guys not to say Confidence with their control if you do I said no sustainable if you fast for three days that will give you a lot of confidence that you have control over food fast You can't say no diet is sustainable. It's not sustainable over if you look for the general population And you get a bunch of weak bitches and you get them together How many of them are gonna keep it together? How many of them are gonna run every day? How many we're gonna work out every day very very very few you're dealing with outliers in particular Just by what per virtue of what you do how many people are willing to put the work in to achieve this? No, no, it's not how many it was gonna how many people gonna achieve this physique very very few right you so we're talking about Outliers we're talking about how that's what I like. I like outliers. I don't like people. It's too high. I can't hear that I'm not that's dangerous. So like that shit is worse than carbs That's why we talk a lot in the book about behaviors because if you change your behavior That's what we I think there's not enough research focused on is let's look at the people who actually achieve Weight loss and if you look people who achieve it and keep it off They do it through many different methods whether it's low carb low fat, whatever it is But let's look at the behaviors that they make and those behaviors can tell us a lot about people one thing We know is they practice forms. They weigh themselves very often They so they're accountable They they practice some form of cognitive restraint whether it's weighing food recording macros ketogenic fat restriction, whatever it is and also they exercise regularly and One there's physiological benefits to that exercise lowers the body fat set point that your body will defend So it actually has a physiological benefit, but also just mentally like you said I mean, I never if you took me back 30 years ago and you told me hey When I was 10 years old and you said hey when I was like bullied and picked on had no self-esteem You're gonna fucking squat 668 pounds one day on your back at 201 pounds and set a it's been broken since then but a world record I would have been like there's no fucking way There's no way but when you have discipline like you said and you that doesn't just people say you should have more confidence That's a that's fucking horseshit advice Confidence is built through you set a goal and you achieve yes You set a goal and you achieve and you don't start out to say I'm gonna set a world record and that's your first goal Right you use I like what Will Smith say say you lay a brick as perfectly as you can lay it You do it again and you do it again and you do it again And you talk to anybody who's successful in anything. They didn't start out saying I'm gonna do this earth-shattering thing Right they started out and built that confidence over years and years of Achieving small goals which then led them to their big goal now we're on to something because I think that the mental state in which you approach anything a workout routine a Lifestyle the way you decide to live your life that is critical and here's one of the things that people are cynical about That's probably one of the best sources of fuel is Inspiration from other motivated people go to David Goggins Instagram every day watch that fucking savage Watch what he met him and yeah, he's awesome But go to people like him Cameron Haynes go to go to go to people like to the rock like these fucking people Just do it. There's no escape. There's no bull can sustain that that's not I don't want to hear that shit That's nonsense and failing is good. It's okay. I feel like You're not pushing yourself hard enough. Well, I think when I say sustainability I mean if it's if it's Because everybody has stuff that they find again You find a carb restricted diet to be easier to stick to for you feels better for it feels better for you Yeah, and that's fine. But if but if somebody is over here and says, you know what? I'm eating a low-fat diet I feel great. My blood markers are good. I have plenty of energy What's wrong with that? Nothing's wrong with that exactly There's my libertarian Oh Unquestionably exists right there's a there's a giant difference between all this some people eat peanuts and they die right? We all know that there's just the body is just very very different. They vary exactly the caloric requirements the the nutritional requirements That's what's hard about this right is finding this one thing that is best for you Yes, and objectively and you know and being really analyzing your your actual physical performance, which very people very few people do They kind of say well, I feel pretty good, but by what marker right? Are you what's your personal best? What are you trying to accomplish? Are you monitoring your heart rate? Are you monitoring your work output? Like what are you doing to show that this diet is optimal for you? Yeah Well, and part of that is like, you know, it's hard to get that's a lot of money That's gonna be spent to get that data Yeah No for an individual so part of it is gonna have to be what do you feel good on and what do you feel like is? Again most sustainable for you because no matter what that people want a diet But people really want is they want I don't want to have to track and I don't want to sacrifice anything And I want to get to my goal. Well tough shit. That's not gonna happen You have to pick what you're gonna sacrifice, right? So if you say I hate tracking calories So I'm just not gonna eat carbs because I can regulate my body weight that way fuck Yeah, do that. I had a post on Twitter. That was like one of my most popular Twitter posts I said, you know health improvements are largely driven by caloric restriction and weight loss But if if you like vegan if you like keto if you like carnivore if you and I just listed a bunch of different diets and They help you create a restriction and it keeps you at a healthy weight Then fuck. Yeah Hell yeah, like I somebody says I like eating a vegan. I'm not interested in losing weight But ketogenic intermittent fasting is very very easy for me. I love the food and I feel better and I think all my biomarkers are improving Any other reasoning for why you should do it? Yeah with him it works No, can I ask you this when you say diets aren't sustainable the data doesn't show that were you talking about calorie restricted diets that over weight? Lost diets. Are you talking about dietary choices in terms of like ketogenic diet? Excellent question So it's that if you lose weight, we cannot keep it off. That is that is the big problem is that most people are able to lose weight and they cannot keep it off because One that the self-defense system that we talked about is really lose weight too quickly Their body gets into this state where it's always trying to regain that weight back part of it part of it Yeah, like losing it more quickly There's debate about this But I would say that it's you have to create a more extreme deficit to do that And so you are activating your body self-defense system more intensely if I had to say it that way So the rebound is usually bigger as well So it's it's trying to find a way of cake. Can we get this weight off and then let's really emphasize to people that The diet after the diet nobody talks about this except for us in the book. Nobody talks about this My co-writer for the book Peter Baker and I we spent we're spent chapters talking about When you go in transition into okay, we've lost the weight we want to lose we're healthier You have to have the same amount of discipline and intensity to then maintain that loss Because if you let up if you let your foot off the gas Now you don't necessarily have to be at the same caloric restriction level But if you just let yourself come on go on vacation, I'm gonna eat. I'm gonna eat what I want Boom gain ten pounds and everybody knows people like this who they go and they do this Yeah, and you've just you've literally just undid Months of hard work right in one week Would you say if you could maintain that for a set amount of time say six months? So I think that if someone can maintain that weight loss for six months, that's like sort of like the tipping point Where they can go on Got my wheelhouse right here. Go ahead. Uh, so so that's a great point, so leptin is a heart you I'm sure you've heard of people talk about leptin so when you lose fat leptin secretion goes down because fat cells secrete it and It's kind of like your body's thermostat and body fat. Everybody has like a set point their body likes to be yet So if you lose body fat you secrete less leptin hunger goes up metabolic rate goes down and growing tries to yes And growling is in opposition to leptin. So you you this is your body like a thermostat So if you're on a thermostat if you said at 75 goes too low kick the heat on bump it back up goes too high Kick the cooling on go back down leptin acts that way with your metabolic rate and your hunger When you get down to a low body fat leptons low your body you have a drive to regain that weight your Hunger is higher your butt your your metabolic rate is lower leptin still stays low even years after a diet and people who have Kept the weight off So there's do you think there'd still be a biological drive to regain the weight? That said and I'm gonna go out in a limb here So any of my scientists who are listening on this feel free to call me out in the carpet if you think I'm wrong But just like obese people obese people actually have high levels of leptin They have high levels of leptin, but they become leptin resistant but then insensitive, right? If you stay at a there is evidence that if you stay to reduce body weight for one or two years That that can become your new Set point that your body defends. I think what can happen is even if your leptin doesn't go one or two years not six months Yeah, it's a little bit longer. It's a little bit longer. So what is the mechanism what's happening? I think yours I think well, I think it's probably multifaceted because nothing your body is so redundant Usually nothing is ever one thing typically Under set point I think one of the things that happens is probably your body becomes more sensitive to the leptin you have Because you're leaner