THE ED MYLETT SHOW - Health is Wealth- with Dr. Ian Smith

Episode Date: October 8, 2019

How to EAT CLEAN, BURN FAT and a detailed look at INTERMITTENT FASTING and who it is right for?! Dr. Ian Smith is not only the best and youngest looking 50-year old I’ve seen but also one of the most well-known Doctors on television and #1 New York Times bestselling author. In this interview, we have a detailed conversation about “Clean Eating “ And “Intermittent Fasting “ Dr. Smith also debunks what he calls the “myths” about weight loss programs like keto. Then we take a complete turn and move off of the health topic and talk about what it’s like to be apart of a secret society at Harvard. He writes about this world (I knew nothing about) in his book “The Ancient Nine “ It’s fascinating!!! This conversation goes over not just health and wellness but we dive deep into Ian’s life and his practical approach to doing the WORK and how it will never fail you. You have seen Dr. Smith as a host of the tv show “The Doctors” and Good Morning America, The Today Show, The View, Rachael Ray etc etc Ian gives the secret of 70/30 and why the best way to reach your goals include truly enjoying your life along the way. We know training our mind is key, but fueling our body the right way is just as much a necessity to MAXING OUT your life! When you’re striving to be the best version of yourself you need many of these things we discuss in the interview. This interview is incredibly tactical, detailed and full of golden nuggets, you’ll definitely want a pen and paper nearby to take notes.  

This is the Edmire Show. Welcome back to Max Out Everybody. It's Ed Mylett. I'm so excited about today's show because we're going to talk about all kinds of different stuff. But primarily today, we're're gonna focus on your health, on your wellness, on you getting lean and clean. And the man to my right looks very familiar to you,

for those of you that are watching this on the YouTube version. He's a New York Times best-selling author of like a bazillion different books. And if our off-camera conversation is, if our on-camera conversation is anywhere near as good as the off-camera today's going to be magic So this is Dr. Ian Smith. Thank you for being here. I appreciate you having me. It's gonna be it's gonna be awesome So we could go everywhere anyway you want because you've written about so many different things his newest book by the way is clean and lean and

I got to tell you I probably the number one question that I'm getting asked from my audience Regularly is what do I know about intermittent fasting, okay, which is absolutely nothing. And so you know what guys are asking that? Why? Because I'm good to look. Oh, thank you. No, no, no, seriously. Thank you. You're a very fit, I've looked at your, you're a very fit looking guy and people know that IF is something that people were into fitness, that they know that kind of stuff. They're assuming that, you know, and it's not difficult to explain right now, but you look like a guy who would be a master that kind of stuff. There's this, they're assuming that, you know, and it's not difficult to explain right now, but you look like a guy who would be a master

that kind of kind of... Thank you, and I'm not, and by the way, this is coming, if we're on YouTube, this is a 50 year old man. Probably the most shocking thing. Was that, I swear, I'm looking at your stuff, oh my, he's 50? I'm like 20 years old man.

I'm a businessman. Blackstone crack. Is that what it is? I don't have any of that going for me, unfortunately. So, I'm assuming some of it, though, is because, Is that what it is? I don't have any of that going for me, unfortunately. So I'm assuming some of it does because, because you're such a fascinating man for more you grew up to your education

and we're gonna go there in a little bit. But if I don't get to intermittent fasting first, people are really frustrated with me. So tell me a little bit about it. There's really two types also for what I was reading, right? What can you tell us about it? Let's say what intermittent fasting is.

It's not starvation. People see the word fasting and they think that they're not going to eat for a long time. It's intermittent, which means on and off fasting. So on and off eating. So basically, you have two windows. You have a feeding window or an eating window. You will eat from this hour to this hour, all of your meals and snacks. And that's the only time you'll eat. Then you have what's called your fasting window. And this is why intermittent fasting works for a lot of things it works for. It works because your body needs energy all day while you're sleeping, while you're

talking, taking a shower, whatever, having sex, you need energy, okay? Your body typically will get the energy from the food that you eat, the calories. And your body stores calories in the form of glycogen, which is a glucose storage form, and fat. Fat is a storage form of energy. So when your body needs energy, it takes it from those calories you just ate or you ate a couple hours ago,

or it takes it from your stores. If you aren't taking in fresh calories, your body still needs energy. So it says, we're not gonna get this energy. Well, the first thing it does, it goes into your liver and your muscles and takes out the glycogen. So it depletes those stores, the inventory, it knocks them all out. Now where do you go? You go to your fat. The body breaks down the fat, converts it to energy, and then you use it to do what you have to do. Now you don't know this is happening by the way, this is happening, obviously microscopically,

internally, but this is what fasting does. Fasting drives your body away from food energy into fat energy, melts the fat per se, and then you use it. So intermittent fasting has to work and the sense of you have to be very rigid about your times. And this is what I mean. If you have a feeding window, you have to stick to it.

If you extend your feeding window into your fasting window, you're going to interrupt that fasting period. It's during that fasting period, during that period where you don't have energy that your body's driving to your fat stores. Now, people say, well, what can I have during my fast? And my way, you can only have about 25 to 50 calories of a beverage.

So maybe coffee. If you want to have some coffee or some... Black coffee. Black coffee or some herbal tea. If the calorie count goes above about 50 calories, then you're going to switch from burning fat to going to the calories you're consuming. And we want to keep the body, the switch, we want to keep it into the fat direction. And that's why you don't what's called break the fast.

So, in my programs, and the last one, clean and lean, it's about clean eating with intermittent fasting. So how would you do it? Let's say, for example, you want to do a 12-hour fasting window. That means you're going to eat for 12 hours and fast for 12 hours. By the way, 12 hours is a long time to eat. I mean, there's a lot of time. Do you think it's a long time way, 12 hours of long time to eat. I mean, it's a lot of time. You know, so. Do you think it's a long time not to eat or a long time to eat?

I think it's a long time to eat. 12 hours, right? Because you could be sleeping potentially eight of the other 12. See, now there you go. So you got already. So people say, but 12 hours fast, and guess what? If you slept for about eight hours, that means just two hours before and two hours after where you're not eating.

It's four hours really. Now, this is what you would do. This is why I think it's the easiest way to do it. If you get up at 8 o'clock in the morning, don't start eating till 10. Do everything you normally do from 8 to 10. At 10 o'clock, start your feeding window. From 10 o'clock in the morning until 10 o'clock at night could be your feeding window, eating window. Yes.

And then at 10 at night, you fast. Okay. Wrap around. That's a 12-12 window. You can burn a lot of fat in that 12-hour fasting window. We're going to go to lean in a minute. The reason is, which unique about your book, one is the detailed explanation of why intermittent fasting works. But most of my explanation of why intermittent fasting works,

but most of my friends who do intermittent fasting, like it's great because once I'm in that feeding window, I could eat all the crap I wanna eat. That's what most people say, right? Like, and I've had friends who have lost weight doing it that way, but you've sort of combined clean eating with the fasting. This is really important,

because people have, people do say to me often, you must eat really clean. And I usually I usually respond yeah but I'm not really I'm not really sure that I know what clean the clean part of that means so what is and I want to stay on the fasting but I just curious about this like what by definition is clean eating for you. Yes clean eating means reducing the amount of processed foods or ingredients that you're consuming. It doesn't necessarily mean total elimination. Okay. It's difficult to not eat anything processed for a long period of time, right?

You can go a couple days, but it's almost very difficult. But process ingredients. Things that have been processed by manufacturers that started like this and they add synthetic chemicals, preservatives, all these additives into the food and you see this on the shelf. This process here, this thing here is called processing the food and then you see the finished product. Things like, you know, chips or, you know, pop-tarts, all these things that do not look like how they came out of the ground or off the tree or walking around in the pasture. Now to some degree you're going to have to do some processing, but it's the addition of all these synthetic chemicals.

And by the way, I wish we had like a package of something to look at. You turn the back of a label of a food item, package item, and read what's in there. If it has more than five to seven ingredients, it is highly unlikely that it's a clean food. Okay, so five to seven ingredients will be processed. Probably there's some processed in there. That's the way it is. Okay.

Because you can't have like 15, you know, clean ingredients. Yeah. And one food, it just doesn't, it doesn't work that way. Okay. All the other stuff is, you know, xanthan gum, blah, blah, blah, blah, you name it, right? Things you can't pronounce, I don't even know what they are. Why is it bad for you though? I hear this all the time, like, you don't want stuff

with a bunch of preservatives. And why is that necessarily bad for your body? A couple of things. First of all, it can, we think that it can have a deleturist effect on your hormones, okay? So these synthetic deleterious effect on your hormones. So the synthetic ingredients can disrupt your body's hormones and throw your hormones in a state of just panic actually. So that's one reason.

The other reason is that we believe that some of these synthetic sweeteners, for example, that some of these things actually can mess with your brain chemistries. Artificial sweeteners are 100 to 200 times sweeter than regular cane sugar. Sweeter. And so what happens is when you consume these artificial sweeteners, you have this dopamine response in your brain, which is pleasure. Right?

It's the pleasure reward pathway. So you eat all this sugar, your brain releases dopamine. The dopamine travels in your brain, it goes to your pleasure center and says, oh, I feel good. So you know what I'm going to do? I'm going to get more. Right? Because it's like Pavlov's dog, right?

So we keep going, it's a conditioned response. We keep going to it. So what happens is this, when you eat these synthetic sugars, particularly, or I'm right now, when you eat these sugars, you crave more sugar. Okay. And more and more and more and more. And eventually you know what you're gonna do. You're gonna get regular cane sugar. Yeah. And you're gonna consume it like crazy. Do these, thank you for this, by the way, for my own edification. So do these processed sugars have the same inflammatory effects in your body that you

read about traditional sugars having? Great question. The answer is, there are not 100% sure. So even though artificial sugars have been around for a very long time, at least since I was a kid, I'm not a mother, I used to eat sweet and low and all that stuff, right? And so, way before then, they have not done

a lot of real good studies that really looks at the physiological impact, by I might say physiological, I mean, how the body operates internally, they haven't done really, really great, great studies. Some of it is political, by the way, because some people don't want you to do those studies, right?

Okay, the big business, right? But some of it is just that researchers in general kind of have not, they haven't gone hard into it. To really look at it. Now, more studies are coming out saying, we have lab rat studies. So we have rat studies that show higher rates

of cancer in some cases and things like that. But then again, the argument against that is that what happens in the lab doesn't always transfer to human beings. We're much more complicated than the lab animals. So we kind of extrapolate what could be happening in us. But most people would say, why take the risk, right? I mean, is it, do you think, to some extent, that this is economically driven, meaning that I've had people tell me, I want you to correct it,

if it's not true? It's sort of more expensive to eat cleaner. Is that a fallacy? It's not a fallacy, but it's not as expensive as people think it is. Right? So, let me go back to the sugar, for example. So I believe that the economics help drive why manufacturers put all this junk into food. Because these synthetic preservatives make the food more shelf stable.

They can stay on the shelf longer before they spoil. And therefore a retailer can buy it and you can be on a target shelf for six weeks, eight weeks and be okay to give customers time to buy it and the retail doesn't lose money. So a big part of it is financial. The other part of it is that it's cheaper. Right.

I mean, junk is cheaper. Right. It's junk, okay. Like excuse the expression, but a junkie car, is not gonna cost what it costs to buy a brand new Mercedes. Right, yeah. So manufacturers are putting junk into foods,

because it's cheaper to put junk into foods, rather than keep the food whole, and to farm it in a whole way, organic way doesn't it be organic, it's all in the conversation, but to farm it in a way where you're not putting all these pesticides and antibodies and hormones in it, it's more difficult. I never heard anybody talk about the hormone effect. That's really, really compelling and I wonder if I'm not kidding, I do look at a dude like you and I'm like, I wonder if this guy's for his age, got more growth hormone into testosterone still in his body,

because he's eating cleaner, I don't know. I wonder. Well, like you said, people ask you if you eat clean. I don't eat perfectly. In all of my books, the first thing I tell people is, I'm never gonna actually eat perfectly. Yeah.

Like, let's be realistic, I'm not perfect. I mean, I have Fat Burger yesterday. You did. I love Fat Burger, like, it's one of my joints not perfect. I mean, I have fat burger yesterday. You did I love fat burger Like it's one of my joints and so I have a burger now Do I have fat burger? I have it maybe once every couple months or whatever? Yeah, but I'm gonna have it I'm gonna have when I go to New York. I'm gonna have a slice of pizza. Yeah, it's a New York slice That's so good to hear by the way like I seriously I think people need to hear that because I think I have this thing that I teach and my stuff to that if whatever

You're going to begin to do is not something you can maintain, you know, someone hasn't worked out in two years of like, I'm going to train for two and a half hours, I'm like, no, go for 30 minutes. You don't work out in, am I right? So it's so important that you're hearing what Dr. Smith is saying that it's got to be something you can maintain. You can have a piece of pizza, right? You can have a piece of cake. It's okay.

I do too. I want everybody to know that. Yes. you can maintain, you can have a piece of pizza, right? You can have a piece of cake. It's okay. I do too. I want everybody to know that. Yes. On my Instagram page, go to my Instagram page at Dr. Ian Smith, spelled the doctor out, I-A-N Smith, you'll see. I'll post pizza, I'll post like, for example,

I'll post at the Chicago Bulls game. I'll have like a rainbow cake. Now, how often do I have it? The cake is this big. Right. But I'm gonna eat maybe. That's what I do. Yeah, like three or four, and I'm good. Yeah, that's exactly what I do. I don't The cake is this big. Right. But I'm gonna eat maybe. That's what I do. Yeah, like three or four.

And I'm good. Yeah, that's exactly what I do. I don't deprive myself. I'm good. And I'm posted, let people know, listen, how can you live life? Right. People say, I don't eat carbs.

What are you talking about? Of course you do. Of course you do. And by the way, the number one fuel source for your brain is glucose. It's carbs. Okay. You need carbs more than any macro nutrient.

Fat protein carb, G, carbs the most, because it's fuel source for the body. Now, the issue is the right carbs, right? So when people come in and say, oh, I'm following a no carb diet, I look at them like, you're right. Why?

Because you read it in people magazines. So your energy level is zip all the time, right? Absolutely. What do marathon runners do the night before marathon? Carb up. They carve exactly right. Absolutely. Absolutely. What do marathon runners do the night before marathon? Far above. They carve exactly right. Exactly. So my whole point is that I think that people have to have a better understanding.

You know, when they're trying to do better, and people want to do better right away. Sure. One thing I was going to be interested to the guy, I don't think people who make decisions at the top of the food chain understand that the guys at the bottom, they really want to do better. Yes. Some of them don't really want to do better. Yes. Some of them don't know how to do better. So they may lack a little willpower.

But who says, who walks around and says I want to be 400 pounds overweight and I can't tie my shoes, I can't walk up sesame again and win in nobody. Nobody. I just live like that. I totally agree with you. You said something on fat, so I got to ask you just and then your opinion on it, I got a couple more questions on it. I'm curious because I get asked this one a lot too.

Like, real opinion on someone who eats the keto type plan. Let's just hear it. I want to know your opinion on it. No way. OK. Keto is, first of all, not a new program. It's Atkins repackaged. This program's been around for a long time.

The high protein, high fat diet diet is as old as my mother. Right, sorry mom. But it's old, okay? And the thing is this, this is why keto works. Okay, I want people to understand this. Keto works almost similar to intermittent fasting. Keto works because instead of consuming carbs, which your body prefers,

just says the number one fuel source for your body. Instead of consuming carbs, you consume fats. Fats are a form of energy. And so you eat high protein, high fat foods, you turn those fats that you eat and the fat hurting your body, you turn it into something called a ketone body. That process is called ketosis. Taking fat to ketone is called ketosis.

ketone then becomes your energy source. Okay, so, does keto work? Absolutely, it works. Is it sustainable? Absolutely not. Because in keto, you are making your body go into an artificial biochemical state. And the minute you eat off the keto plan, you switch from ketosis to regular and then

all that weight comes back. Okay. So yeah, this is the cycle I see with most of these sort of eating plans or workout plans. If it's in everyone, if it's anything, your business plan, your phone call plan, your work habits, when you wake up, if it's not sustainable, it's not something you should be doing. That's for me, anything that I'm approached with that's new that I'm gonna try to do and implement in my life has to be something that would be a lifestyle

for me going forward, not some little window. It's not that I don't do little blitzes or fixes or different training. Everyone's eating. But when it comes to my eating, this is something I know I'm going to be required to do the rest of my life. I want it to be something I can plan on doing forever. If the 70, 30 rule, if 70% of the time,

you can make good decisions. This is life in general. If 70% of the time, ah, you know, it may not be the best decision. I mean, you don't want to be suicidal about a decision, right? But if 70% of the time, you can make a decision that makes sense, that's well thought out that's thorough. You're sitting down, you're at a restaurant, you sit there and you say, well, it's not the greatest restaurants, but they do have a salad, but I want some fries.

Okay, have a salad some fries. But don't do like fries, and then, you know, a big, huge steak, and then a big dessert that's 600, 700 calories. You know, you would think that people know what you're saying, but I'm going to, and then a big dessert that's 600, 700 calories. You know, you would think that people know what you're saying, but I'm gonna tell you, I do exactly that. Like, sometimes I'll go eat clean, but I'll do that. I'm like, all right, I'm gonna eat these fries,

but I'm gonna have a salad with it. Like, I actually do that. I kind of make a negotiation with myself. Yeah, that's it. That's it. Yeah, 100%. Yeah, I do the same exact thing. Yeah, or if I know, for example, that, like, I like rib eyes.

I love rib eyes. And in fact, when I go to rib eyes, I get the most exact thing. Yeah, or if I know for example that like I like rib eyes, I love rib eyes. And in fact when I go to rib eyes I get the most marble eyes which is fatty. I get the most marble eyes piece of meat. And because that's the best rib eye right? But I eat greens with it. That's what I do. Right, but I'm sure I have good vegetables. Yes, me too.

Yes, me too. That's exactly what I do. You know, I don't do a rib eye and fry. That's crazy. V2, people think I'm nuts to like so you eat this whole rib eye but you won't get some mashed potatoes like nope, I'm eating greens with it. I do. I don't do a ribeye and fry. That's crazy. V2, people think I'm nuts to like, so you can this whole ribeye, but you won't get some mashed potatoes like nope. I mean, greens with it. I do the same thing.

So prove this works, by the way. Do you still run your Facebook group still very prominent? Oh, yes, yes. So everyone, I just want you to hear this because I like data. Y'all know I'm a little bit nuts about this stuff, but like this isn't really up for debate.

This isn't theory any longer. This has statistically mathematically been proven. So you have a Facebook group. I want them to be able to get in it and then tell them what sort of like the average Weight loss or transformation that's happening that you see in the first little window of time. Yeah, so And then just let me give you some context people say what is good weight loss? Let's let's discuss that first Okay, for again good weight loss if you could lose on average, one to two pounds a week. That is, any real nutritionist would be like, oh my goodness, that is wonderful.

The problem is people are so habituated into thinking that you need to lose all this weight in a month. Jeez, it took you three years to put on 30 pounds. You wanna lose it in 30 days. That's unrealistic. And it's dangerous, by the way, for most of you, because the way they do it, not that losing weight so fast is necessarily dangerous, but it's how you do it.

Lemonade diets, cayenne pepper, apple cider vinegar, you know, no. So, one or two pounds a day, a week is great weight loss. Now, in my program, I'll admit it's rapid weight loss. So people typically lose in 30 days between 12 and 15 pounds. And by the way, I knew that. And these are people who are always 300 pounds. Oh, no.

It's for about 150 pound woman. 30 days lost like 15 pounds, right? At 100%. Yeah. But let me tell you why they're doing it. They're doing it because they are making lifestyle changes and they're not starving themselves They're just eating food that don't have all those processed ingredients. Okay, they're not drinking as much soda Yes, I mean, it's not you know, it's not neuroscience

You know soda is or if there's one thing I could eliminate from diets is soda even diets soda Diet soda. It's all junk. Okay. You're stuffing all this junk into your, the best machine ever built is our body. Yeah. And you're just killing it, right? Okay. And so people lose all that weight and I also get them moving.

And like you said, I don't say go work out for two hours. Right. Take 30 minutes and guess what? Break 30 minutes up. Do 15 in the morning, 15 at night. Mm-hmm. Because the minutes count, not how much you're in the gym,

it counts that you're doing that, the exercise, the exertion of energy. People say, I worked out for an hour today. Oh, you know, you spent 25 minutes on the phone or talking to other people in the gym. Yeah, right, exactly. I don't know if you're in an hour. You see this all the time, right?

I see guys in between sets. I'm like, and you know, I'm like, I'm very focused in the gym. Because first of all, I like to be efficient. I like to do my work and get out. I don't need it for social hours, right? I'm not picking up girls or anything like that. Like, I'm in the gym to work out.

So you'll see guys in between sets. They're like taking 10 minutes between sets. I know, I know. What are these guys doing? I don't understand that. And by the way, that guy looks exactly the same the next year when I see him at the gym. There's been no change in their body at all.

Like, dude, you come in here. You might as well get it hard and get out of here. The idea is to change your body. You know, say the same thing. I was training a guy once and I said to the guy, so this guy that I've been working as an older guy, we've been working for like six months and I was, you know, working with the gym. And there's another guy who we saw every single day that we went. So he probably, we didn't go every day. So he probably was there. And I said to the guy, I was training. I said, look at this guy. He's doing it all wrong.

And even my client said, wow, he looks the same. He's like, former year. Yeah. He doesn't change. Yeah. And by the way, you become unconscious, guys, and what you're doing, like even as you're listening to this, maybe your workout needs some evolution and some mix up.

Maybe the way your eating does need to change. Okay, two more questions on this than I got to ask you stuff that I'm like dying to ask you. So, is there an exception to this? Meaning, a lot of people that follow me are some of them are bodybuilders, some of them are though really intense about their training, really intense about their lifting, right?

And so I'm wondering if you look excited to answer this question. Well, because you're asking all the questions that are really good questions, I get these questions, like you're asking the right questions, but go ahead, let's get to answer this question. Well, because you're asking all the questions that are really good questions, I get these questions, like you're asking the right questions, but we'll go ahead and let you finish with a little bit. Okay, so is there an exception for someone who's a heavy trainer physically,

let's just say with weights? 100% there is. And this is why, by the way. If you are a person who lifts a lot of free weights, resistance training, and you're trying to build muscle, hypertrophy, make your muscle larger versus lean muscle, okay? If you're trying to build bulk muscle, then you need a lot of protein and you need a lot

of calories. You need to. Because what people don't realize is this, and this is why I tell women to lift weights also, by the way, not to build big muscles, but muscles are the most metabolically active tissue in the body. By that I mean this. Muscles need to be fed, right? Yes. And they're like a growing child. The bigger your kid gets, the more they eat, the more they eat them.

That's what muscle is. The bigger your muscle is, the more you need to feed it. That means all the calories you're eating goes into your muscle. Okay. Why do men lose weight faster than women? Not because men work harder, not because they're better. They have more muscle mass. And so if you have a man and a woman who are both 175 pounds

and they are eating the same thing, the man is going to lose weight faster or not gain as much weight because a lot of his calories are going to feed his muscle and the woman mostly has adipose tissue or fat. Now that being said, so if you are a bodybuilder, a marathon runner, a vigorous exorciser, you need more calories. You need more protein. So in my programs, I will say, people hit my Instagram or Facebook and say, Dr. Ian,

I do this, which I do, I said, listen, you got to eat more. You got to increase about at least 30 percent because your demands are greater. Now, here's the other part of it. When you're doing intermittent fasting, it cuts you, right? It can cut you very well. So you got to be careful. For those who are not body builders, I say, do your workout during your fasting time, let's think about this, right?

If fasting works because your body does not have calorie energy and your body needs energy, we're going to go into the fat stores even harder because we have nothing, we're going to get the energy. So working out during your fasting window is a great way to really come. Awesome, right? Yes. But if you are doing a two hour workout, you're doing a huge hit workout. Don't do it then because you don't have enough energy on board. To get through the workout, you can hurt yourself.

This is so good. And by the way, I'm a big fast and cardio person too, but I am going to go through this phase of adjusting. I can very easily not eat the last two hours before I go to bed at night. That's not a challenge. It's not a challenge. It's not a challenge to wait a couple hours when I wake up. And that's why I say start that way. Yeah.

People who are a little nervous, this is what you do. And my program's on Instagram. So if you follow me Instagram, do all these challenges like a seven day soup challenge, three day weekend challenge. So if you follow me, I'll say to you, do not eat your last meal within two hours of going to sleep. Okay. Okay.

Two hours. Okay. Because from the time, let's say you go to sleep at Okay. Okay. Two hours. Okay. Because from the time, let's say you go to sleep at 10, after 8 o'clock, we're not gonna eat. Because all those calories just put in for dinner, we need to give our body enough time to burn as many of them are before we lay down. Because when you lay down,

your metabolic rate drops to almost nothing, relatively speaking. And so all those calories have to go somewhere. Where do excess calories go that you don't burn? Fat they become fat right right so people people are messing themselves up Okay, they do pretty well during the day. Yeah, they blow at the last two hours or they eat a huge meal Yeah, you know you like you eat like a 1500 calorie dinner Okay, and then you're asleep an hour and a half you got 1500 calories

What you're also digesting that food, right? Well, you're sleeping, yeah. So your body, what am I going to do with this stuff? Because Newton said, energy cannot be created nor destroyed. It's got to go somewhere. So your body says, OK, we got it. We turned it to fat.

It's so good. Real quick, last thing. On that, water, which you're about to drink. Perfect. I don't know how you know I was going to do that. How important is drinking water in one's nutrition? I find like a lot of people say, hey, I lost seven pounds the first week on whatever I'm like,

you dehydrated yourself. You lost five pounds of, or six pounds of water, right? And one pound of fat. So how important, I just wanna make sure that people know they need to be hydrated and how you feel about that. So, so this is a quick story, but I was in med school. I asked our kidney professor, Physiology,

so he, this guy was an expert, he wrote the book, Heinz Vulton. He wrote the book on how the kidney works. And I said to him, Dr. Vulton, how many glasses of water are you really supposed to drink? He said, Smith, I'm gonna tell you something. He said, the number eight glasses was made up. I was like, what? He's like, yes, that glasses was made up. Other what?

He's like, yes, that number was made up. We didn't know that was really eight. Someone just said, you should drink eight glasses of water. Really? Okay. Then they backed into the number. And what they realized is the amount of water you should drink is the amount to replace your water loss during the day.

Okay. The average person probably loses average. Not someone who's training a lot. The average person probably loses between six to eight glasses worth, cups worth eight ounces per cup of water a day. So you got to replace that. Your body is setting percent water, at least. And what people don't realize is just because you're not sweating doesn't mean you're not

losing water. You lose water when you're breathing. It comes to your skin. You don't realize it. You obviously eliminate it. You know, you're not sweating, doesn't mean you're not losing water. You lose water when you're breathing, it comes to your skin, you don't realize it, you obviously eliminate it, you know, you're urinated. So you're losing water all day long, by the way. And so people are dehydrated and don't realize it. So I say the average person probably needs between six and eight, six and nine cups of water a day.

The more active you are, the more water you need. And by the way, here's a trick to lose weight with water. On all my programs, I say, before eating a meal, you have to drink eight ounces of water. Before you take the first bite. Why is that? More foam. That's right. That's brilliant. Your stomach works on expansion. So your stomach has, your stomach is like this, collapsed when there's nothing in it. And inside the wall of your stomach are stretch receptors. And those receptors send a signal to your brain when they get really stretched.

So if you start, like my fist are closer, if you start like this and you consume some water, you're like this. You have less room now for the stomach to expand with food because you've taken some up with water. Very good. So a quick tip is before everything is ready. Get one cup of water.

I love this. All right. By the way, I've done a lot of shows. I guarantee you the most detailed, most note-taking, most tactical stuff we've covered so far. Guaranteed us. So now we get to indulge me because I'm just fascinated by this. Okay. I'm not as educated a man as you are.

Stop. So there's Harvard and Dartmouth on this man's resume. And he has a book. So he's written so many bestsellers, but I think the ancient nine is the most unique one. So guys, I just feel like this is such a peak into a world that I never got access to that probably the vast majority of people have not. But can you tell us about, it's a novel by the way, and I love this. So tell us a little bit about the ancient nine. This is almost

like learning about, I guess I would call it almost like a secret society of some extent. It is. That's it. And you accounted at Harvard. So tell us about the ancient nine, the book, and then what all that world is about if you could. This is going to be guys. This is something you've never heard before. So real fast. So I went to Harvard on the grad. I'm a kid from the other side of the tracks. I didn't work with wealth. We didn't have any money. I was in a legacy which means I didn't have people who were going to Harvard. You know, I came from a working class family. So but I was a very smart kid and I worked very hard. You know, kids who

are who keep their head on straight who are poor, they're hungry. Yes. You know, I was a poor kid, I was hungry to do better. And I knew as a kid the best way to get ahead was to do well in school. That was my out, you know. Your parents emphasized that? Oh, absolutely.

So I would say we were not rich in materials. We were rich in love and education. Because my mother, I didn't have a dad, just my mother. My mother would say, you gotta do well in school. and I was a great sportsman too so I did both. I played sports and I did well in school and I was very competitive. Anyway, I get into Harvard, my brother and I have a twin brother, we get into Harvard. Both of you got into Harvard. Both of us got in.

From a single mother. Single mother. Awesome. Working class, mom. Yeah, I don't know if you can do that these days, it's so hard, but anyway. Spectacular. Well, you did it. Yeah, I credit her. But so we get in the Harvard.

We go to the school that is just, you know, the who's who? The family names, Kennedys, you know, kings and queens and whatever. So we go to the school and what happened was, I didn't know any of them at Harvard. Like I didn't know like the history of Harvard. So I was a basketball player, you know, a small town in Connecticut. Get to Harvard and one night, one morning I wake up and someone has slipped under my door an envelope with my name on it and the room number on it. There's no stamp, there's no return address.

So I'm like, I first thought it was at, a lot of like these organizations, like the Acapelo singers and all these different groups. It's just one of these like, nerdy kind of groups that, so I didn't pay attention to it. I didn't even open it. So I put it on my table, whatever, in the common room, one of my business. And then one day after dinner, I came home, I was about to throw away, I just opened it up.

And it said, the president and members of the Delphi Club cordially invite you to a cocktail party, had the address and call with regrets and blah, blah, blah. So I was like, what is a cocktail party? I had no idea what a cocktail party was. You might, my people didn't go to cocktail party. So I was like, okay, this must be one of these organizations that is really snooty, high-flood organizations.

One thing I noticed about rich kids, and I'm not teasing, if you're rich, I'm not teasing you, but rich kids kind of like, they imitate their parents. Like they're more advanced, like they act like, you know, older. True. I agree with you.

They do everything faster than the average kid. Sure. I know the cocktail party was, so I put the envelope to the side of the invite. I'm in basketball decide to invite, I'm in basketball practice one night, we're in the locker room, and we're taking a shower, the guys are talking,

and they're like talking about these clubs, and they're saying the upperclassmen, they're saying I was only a sophomore, but the juniors didn't even say, yeah, it's punch season. I'm listening to these guys, like yeah, the clubs are starting to invite people to potentially join their clubs.

You know nothing about this. Nothing, wow, zero. And so nothing about this. Nothing, wow. Zero. And so I'm like, ooh, that sounds interesting. And then someone mentioned the name, they said, Delphic. And I knew that was the name

and that invite I had in my room. So I raised home on my bike and I opened this thing up and I had been invited to this secret society. It's called punching, that's the name they use. And sororities and fraternities, they say rushing. Yep. Or, you know, so they rush the fraternity

or rush the sorority, I guess. They call it punching. And so I got invited to this cocktail party, so I said, I'm gonna go to this thing. I was a very curious guy. And so I went to this party and I gotta tell you something. It was like, I wrote in a book. I mean, the book is 80% true.

It's based on me as this poor kid who gets invited mysteriously to... It's awesome. To join this thing. And I go to this cocktail party and it's a huge mansion in Cambridge and you know, these guys are in these starch blazers and go buttons and, you know, Rolex watches

and smoking cigars. I've never seen it. This stuff is like a movie to me. Yeah, it's exactly. It's to me. Yeah. So anyway, to end it, I end up, you gotta go round to round to round.

So they're events. First, there's a cocktail party, then there's a dinner. And after each round, they cut the list. So they start about 125 guys, and then the members will cut the list to 75, cut it to 50, cut it to below, until you get to about 20, 15 to 20 guys, who they, at the end, invite to actually join

the Secret Society. And, dude, they asked me to join. And to this day, I cannot tell you why they would ask a poor kid who had no connections, didn't go to prep school and then they asked me to join, and it was just a great experience. And so I got inside, I don't wanna ruin the, but with people to read it or listen to it,

the audio is great, by the way, the guy who reads it is great. But I want people to read, I become your eyes to go into this very clandestine, very uppercrust world of guys who are billionaires and the kids who are flying around. It's more common now, but back in the day, people have private planes. I know the private plane was back in the day.

I was such a regular, you know, sometimes ignorance really is bliss. I luckily I didn't know what a private plane was back in the day. I was such a regular, yes. Sometimes Ignorish release bliffs. Luckily I didn't know all this stuff. I just think that, by the way, I want to read the book. It is literally like a movie, except it's real. It got options by the way to be a movie. Yeah, it got options to be a movie. So knock on wood, it should be.

And guys, you could get the movie now. I'm not promoting the book. I'm promoting the book and the audiobook. Like, you all should hear this. And even like for me, because I wasn't in that world, it's almost like they're kind of vision illuminati of sorts, right? You know, I learned, this is why I learned about this world, that the network, let me back up for a second, the haven't have nots.

I grew up a have not. And I still have the sentimentality of a have not. I've been very successful. God has blessed me. I'm very appreciative for that. But I'm also very humbled that I'm just a, I'm small compared to the universe. What I learned is that the have nots have a network and a way of operating that is so removed from the regular life and thinking of us regular Have nots the have have this world that we don't even know what they're really doing. Yeah, there's so many deals

Behind these closed doors. There's so many people pick up the phone and calling you know This guy's that is a CEO of Morgan Stanley. And as someone's an internship, he doesn't go to the regular route. He doesn't file application and go to interviews. No, the dad knows the CEO, they went to school together. They were in a club together. It's just, you know, I'm not whining about it, because there are a lot of different networks in the world,

but you need to be aware that everything is not fair. I mean, you talk about the scandal with the schools, with Felicity Huffman and Laurie Lockwood. I mean, you know, they operate in a different way. They just do. And I got in, my brother got in, because we just didn't know any way to get in. You were hard, right? You get in. And I just think that, you know, I always say to my friends, I said, this is where the halves have it wrong. The halves don't realize that the have-nots don't want mansions and cars and stuff. They just wanna kind of lead a decent life.

You're right. And you guys don't give them any room, right? You guys hit them all the time, you know, baggage fees. You think a baggage fee affects a millionaire? No. But for a person who's traveling with a family of four and then they got an outpayed $2,530 for a bag, that makes a big difference in these people.

Huge difference. You have a big difference. Gas taxes, too. There's other ways of tax people than fuel and that hits poor people disproportionately in a huge way. A huge way? Where they run out of food at the end of the month

because they're paying attacks on gasoline and things like that. So we think very, very, very similarly. I can already tell. Now, but by the way, I want everybody to know one thing. You can get life momentum and at different levels of life, life does get momentum and collaborations do begin to happen even how you and I met, right? It's not some secret society, but we are connected with some very similar people and it makes life getting it off the ground if you come from that place of have not is a very difficult place but there is hope when you get it going because of the collaborations and the meetings and different little organizations you will meet that will

afford you progress in your life too. The two most important things to do that in my opinion. Number one, surround yourself with positive people. Yeah. Positive people. If you're surrounding yourself, I didn't say rich people, but people who are positive or optimistic who want to achieve in life, surround yourself with them because it's contagious. And the second thing is, above all else, you must always believe in yourself.

Always believe in yourself first. Because sometimes and often you're gonna face situations where no one believes in you. Right. And if you allow people's lack of belief in you to dissuade you from believing yourself, you can't accomplish. Did that never happen to you?

I'm curious, let's be real. You grew up with a single mother, African American. You're now getting into this world where it is not the norm every single day. You're not seeing, if you walk into a room of 300 people, there aren't 299 that look like you that come from where you come from. So speak to people that relate to that for a second.

Did you ever struggle with that? Or is there something your mother did or something internally you had your own confidence, your own, I just put a post out yesterday, one of my most responded to posts and it was about when I started to make progress for me, and obviously I come from a different place than you, but even me when I got to that new room,

that new place, me going, I don't know if I belong here. I would have these thoughts like, maybe it's a fluke, maybe I got lucky, maybe they're gonna figure me out here. I still have that once in a while. They're gonna figure out who I am. Right, and so I know if I had some of that, did you have any of that religious, or you just wired differently?

Never. Wow, I never, ever had a centilla, a thought that I didn't belong. You wanna know why? Because from a little kid, I believe my grandfather, when he told me, if you work hard, you can succeed and win. I just believed it. I don't know what made me believe it, by the way, you can succeed and win. I just believed it.

I don't know what made me believe it, by the way, since I was a little guy, I believed it. And so I always believed that if I did my work on time, I got A's, I didn't get in trouble, didn't mess with people, that good things would happen and go to church on Sunday, good things were gonna happen to me. So when things started happening,

I was very appreciative and respectful of it. But I never felt like I didn't deserve it because I felt like I worked for it. I mean, I really did. I mean, my, my brother and I, they played basketball. We used to go, wake up in this, we used to wake up in the morning and go to our high school and run hills at five in the morning to get better. So about four, four GPA wherever the heck you were getting. And while so while our classmates were sleeping. You were after it. Okay, we were after it.

Five o'clock in the morning, up at the hills. We would see the milk guy come deliver the milk in the morning. It's just a true story. So I grew up in a way that the fire and me to succeed. Because I was, I always accepted even at the young age. I used to talk to old people a lot when I was young. And they would tell me stories. And one thing I got from them with it,

life is really short. And they would always say, geez, I can't believe all these years have gone by so fast. They would always say that. And then I would listen to them say, what they would do differently. And what I realized as one common thing was,

they would have been more present in the moment. God, that's true. So true. Present in the moment. You, one of my top two or three favorite answers ever, because it was so honest. And I want to say something to you about it, because I did have that struggle right

and think I belong, and my way out, this is on hundreds of tapes and audios, is verbatim what you just said that you had the whole time. I started to go wait a minute, I'm doing things, no one's willing to do right here. I'm out working, everybody. And what happened was, my self-esteem changed because it became a self-worth thing.

Self-confidence to me is the process of making and keeping promises to yourself. Oh, geez. And I had this reputation right with me over time where I trusted me. And I felt more and more worthy of the rooms I was going into because I wasn't looking at who the other people were in the room.

I was looking at me and I'm like, wait a minute, I'm doing everything that makes me belong in this room. And so you had it all along. I developed it as I got older. And I never allowed external validation to make me feel worthy, ever, ever. If you didn't want me at your birthday party as a kid, guess what? I don't want to be there.

I don't want to slide through the back door. If you don't want me there, if a girl doesn't want to go out with me, I don't want to slide through the back door. If you don't want me there, if a girl doesn't want to go out with me, I don't want to go out with you either. I don't want to be in a situation where I got to force myself on you or force a situation. I'm good. I'm good.

I just feel like that has really, and it's helped me by the way, as I've got an older, you know, listen, no successful person has not had tough times and tough moments. We all go through, right? The public doesn't always see it, but we all have our moments.

And one thing that has kept me steady has been me believing in myself and realizing that I've worked hard and my validation is with me. Oh my gosh. And that I set the highest standards for myself. I do. No one has ever had a higher standard for me than me.

Yeah, you're special. I gotta say something everybody, I'm gonna get one more question here. Everyone standard for me than me. Yeah, you're special. I gotta say something, everybody. I'm gonna get one more question here. Everyone that's listening to this right now, please do your colleagues and friends and family a favor and make sure they know to listen to this from the very beginning to the very end because there's so much in here.

I didn't know we were gonna go down this road at the end. No, no, no, no, no, I'm grateful because I want everybody to be doing that because you all know each other this road at the end. No, no, no, no, no, I'm grateful. Because I want everybody to be doing that because you all know each other that will listen to the program. Tell them, I know you started out and they went through some unbelievable stuff on how to get healthier.

And then this stuff at the end is bananas. So this is one of these. You listen to the whole darn thing. Last thing I wanna ask you about, just because I think it's cool. You got named by President Obama. I wanna give it the right name. Counsel Fitness Sports and Nutrition.

You've been, you know, the medical contributor on all these different shows. I've watched you on GMA, I've watched you on the Rachel Ratio, what you're part of. You were on the doctors. You've been everywhere. I got to think though that was one of the coolest things that's happened for you. And did you get a chance at all to interact and work with him and if you did, what was that like? Yeah.

So, you know, the White House is an amazing place, by the way. Is it? It just is. It's the people's house. I've been there on the tour, but I've been on the part you went to. You know, I think that, I think that,

because it's our house, we own it, all of us own it. I think that we need to do a better job of giving people access not just to the tour part. I mean, I don't know how to do it, maybe there's a lottery system, but some way, people need to see the rooms where the work happens. When work's not happening, like the oval office, and going into the Roosevelt room,

and seeing like all the presents, and the pictures, and the famous, it's just unbelievable. So to go into like the West Wing, you know, to actually go into the actual West Wing, is really something special. I'm sure. I love our country, I love our history, you know, the good and bad of it, right? Cause no one's perfect. We've had some bad moments in our history, but I love our country, I love our history, you know, the good and bad of it, right?

Because no one's perfect. We've had some bad moments in our history, but I love our country. I told you before, I travel a lot. And every time I go away, I was just in Japan. Every time I go away and learn about other cultures and countries, it makes me love my country even more. Not that I don't like these new places.

I love them too, but it makes me appreciate America more. But going into the White House and working with the president, Obama was just, he's just an awesome dude. Man, forget politics. Like, as a man, he was just a cool guy. He had a swagger about him. And we played ball. You did?

Oh, yeah, we played ball. I got this great picture at my house where he has his hand on my shoulder. The council is standing there talking to him and Chris Paul, the basketball player, stand next to me. And the three of us are kind of in a moment. And I love that picture because it's very candid because you know, they got these photographers

that are always going around. And it's just a great moment. But this council was an honor because I got a chance to sit down with my heroes. Like people like Billie Jean King, Carl Edwards from NASCAR, the gymnast Dominique Dawes, Michelle Kwan, the skater, the Olympic skater, Grant Hill.

It's just- What a great group. Some believable. And be able to sit at the table and you're like, geez, I'm at the table with these dudes. Like, I count, you know? But, you know, your life is remarkable. And it's just, you're so young.

Yeah, well, you're a young as you feel. You're in the middle of it, so you don't have context for it, yeah. But there's got to be a little party happens for me once in a while. Where I'll actually say something that actually really did happen. Maybe when it was happening, I was like, and I said, I'm like, wow, that was, wow. Well, you know, I'm glad you say that, by the way, and we can close on this.

I always say that I like to work in the trenches. I like to work. I like to work. I like to make progress. That's just kind of how I'm wired that way. But every once in a while, I had to teach myself that you have to look up from the trench and see the landscape.

Don't take a portrait view, take a landscape view, and see kind of where you were, see where you can go. And that kind of guide you in life. And so for me, personally speaking, when someone was introducing me, I don't usually listen to my intro, I'm like, oh, geez, why they reading this bio? It was on and on.

But then I was paying attention for some reason. And the dude was going with my stuff I've done. I was like, wow, I did all that stuff. Honestly, I'm not being arrogant. I was like, wow, that's pretty cool. I don't think you're the least bit arrogant. No, but I was like, wow, that's the kind of stuff I want to do. I actually did that stuff. You know, I worked three jobs when're the least bit area. No, but like, I was like, why? Best of the kind of stuff I want to do, I actually did that stuff, you know what I mean?

Oh yeah. You know, I worked three jobs when I was a young kid. Like when I was a young out of med school, I was working for Time Magazine for NBC News and in the hospital as an intern, I did all three. Now I did that because I didn't know any better. Incredible. I was a young guy, it didn't make,

I didn't need to sleep back then. I was all over New York running and changing in the car, like Superman going to the hospital, going to the time magazine. But anyway, so I just think that I wanna say to people who are listening, I just think that people really have to find themselves, right? And to think about, I just said to my mother, driving here,

I said, my figure out how you wanna live the rest of your life. Just figure that out. Figure out what's important to you. Yeah. You know, we're so quick to do things because it's expected of us. You're right. It's expected.

But don't do that. A lot of times in my career, I cut across the grain. I stopped doing medicine for a while. I said, what? What are you crazy? I was in orthopedic surgery. I stopped, I started doing TV. a while and said, what? What are you crazy? I was in orthopedic surgery. I started doing TV. You're doing TV?

All the best decisions I've made in my life are decisions that I thought through that I didn't allow others to overly influence. And I typically cut across the grain. I went in the direction that people said, you probably shouldn't go that way. What great advice. Yeah.

It's obviously. You've done it too obviously. I have, but it's obviously worked. I just think it's the most incredible advice because I wish you would say some things I could challenge today, because to put them to show off challenge something. Next time, I'll go, we'll get a little more controversial. But for some, I want to say something to you. I want to say thank you. On behalf of millions of people listening to this, because the idea of this show is to both teach people things that they didn't know before they started, they can tactically implement.

Sure, absolutely. Change their thinking to some extent, and then inspire them. And like we hit tens out of tens on all three of those things today. So I'm immensely grateful that time today. Everybody, make sure you're following Dr. Ian Smith on Instagram.

At Dr. Ian Smith, spelled the Dr. out, I.A. and Smith. And if you want to join one of our challenges, we do on Instagram, but also on Facebook. So they can email me, actually, can I get that out? Sure. My email is abychallenge, the numeraloneatgmail.com, a better you. Abychallenge, the number one at gmail.com. And I'll send you registration info how you get into one of our challenges, but we have a lot of fun.

And people make, people get the best results when they have support. Yeah, they totally agree. Let me tell you something, people are alone, and you don't realize how many people actually have your same problem. Yeah, so true. Right?

I want you guys engaging with him. I just thank you. That's all I can tell you. That was great, man. Thank you, I enjoyed it so much. We gotta do this again sometime. I would love to do that again. Your next book, we'll have you on. Okay great. I would love you. That was great, man. Thank you. I enjoyed it so much. We got to do this again sometime.

I would love to do that again. Your next book, we'll have you on. Okay great. I would love that, which is coming out in April. And it's mind overweight. It's all about the mind. Okay, so we've got to have you on for that. Okay.

All right, everybody. I know you enjoyed today's program. Reminder. Every day on Instagram, the max out, two-minute drill. I want to engage with you. I want to know what's going on with you. I want to be able to have the right guests, the right content. Dr. Smith was here today directly because of the feedback I get from you guys

about you wanting to learn more about intermittent fasting and I'm so glad we went down these other roads. Max out two-minute drill means this. When I make a post every day on Instagram, which is usually 730 to 8 a.m. Pacific, 1030 to 11 ish Eastern, you'll have an opportunity to make a comment on my post and if you make that comment or you comment on someone's comment on that within the first two to five minutes we pick a winner every day you get coaching calls with me right on the jet my book max out gear calls with my guests all kinds of cool stuff and if you miss the first two to five minutes as long as you just comment every day on every post there's

just five or six a week you just do that every single day and stay engaged with me we pick a winner from that group as well. So I'd love to connect with you more deeply. God bless you and continue to max out. you