Insulin and ketons with Ben Bikman, PhD - Diet Doctor Podcast

[@km3268]

I love Ben Bikman. His calm and intelligent presentations are accessible to even non-science minded listeners. His words to live by, “I can be fat or I can be bald but I won’t be both” can apply to lots of areas of life. You can’t control baldness, but you can control the things you choose to eat.

[@martinirving3824]

"you can control the things you choose to eat." Yes, assuming you are fat adapted and metabolically flexible. Otherwise, biology is going to trump willpower. That's how we got into this mess.

[@IMPAKTLife]

Martin Irving agree 100% - our biology is hijacked by junk food, sugar, vitamin mineral deficiency and high insulin levels

[@iche9373]

You can actually control baldness

[@Jocelyn3756]

Man this channel is so underrated! I must admit the name "Diet Doctor" threw me off but half way into the 1st video and I realized this channel is legit.

[@Abdul247]

For sure

[@sw6118]

I agree, I thought it a reference to the fad diet de jour and would be pitching a bunch of lose weight fast products. I think it needs another descriptor…diet doctor cardiologist, researching diet doctor, well studied diet doctor, evidence based diet doctor, etc.

[@georgias5459]

@@sw6118 I think the word "diet " needs to be removed. Had I not known that this is dr Jason Fung's website, I would have thought it not a legit website.

[@michelegreen4522]

I agree

[@mjgrant1515]

i agree. i love this channel but the name could be better to attract more viewers.

[@tomg1247]

I'm glad to have the introduction to Dr. Bikman's work. The Diet Doctor podcasts are always so informative, but this one in particular stands out as one of the best.

[@tracyhunter251]

you guys understand you are teaching numbers of "citizen doctors" who know more about health and the cutting edge recent research, while most MD's are marinating over 50 year old poor science, ghastly nutritional advice and abysmal outcomes...thanks

[@daposevvg]

I love that all my favorite speakers on health and nutrition are actually very fit. Science Nerds with Muscles!

[@willh9161]

I had to see a nutritionist last year, she was obese. Let that sink in... 😅

[@juanmf]

Haha it’s easy with good info.

[@angelasandridge2985]

Hey hey

[@barrittstephen2169]

Two of my favorite humble communicators in this community. Listen, listen, then listen again. So much information to retain from this conversation. 👍

[@elisafrye2115]

There are people-like Drs Scher and Bikman-who go quietly about their daily lives changing the world for those willing to listen to them, and learn. I often bemoan the ubiquitous intrusion of technology into every aspect of our lives today, but podcasts like this prove the tremendous value of this kind of outreach! 🥇

[@low_carb_vista6384]

Ben's the man. I've been listening to him for a few years now. I'm 77lbs down on low carb. I Always tune in to Ben's talks when I can. Very informative as usual.

[@loganwolv3393]

Yeah, very professional, definently knows what he's talking about unlike those "anti low carbers" that act like immature know-it-alls. It's almost like they scream at you indirectly "i'm liyng to you!".

[@dogcrazy25]

Love listening to Ben Bickman PhD. Such a fountain of great info. I learn something new with each interview.

[@grahamedwards6824]

I’ve been experimenting on myself for a few years now and I agree with you Dr Bikman that if I have a Ketone level of around 1 mmol/L every morning after eating one meal every day at around midday, I can virtually guarantee that my insulin level is low normal, and so is my glucose level. It’s also likely that there is a degree of Autophagy taking place. Activating this ‘Metabolic Switch’ on a daily basis seems to me to be achieving an ‘optimally beneficial state’ for my metabolism….

[@adeypoos]

Ben Bikman is a great role model, great speaker and an all round sound fella. Looking forward to the book in 2020.

[@jenniferw8963]

24:29 I believe the Trigs/HDL ratio is also a predictor of oncoming insulin resistance. You see my brother had trigs of 400 and HDL of 29 yet only HOMA-IR 1.31. I warned him, based on his Trigs/HDL ratio and the recently acquired abdominal obesity that he'd get more insulin resistant if he didn't change his diet. Sure enough, two years later, his Trigs were 400 and HDL was 29 but his insulin resistance more than tripled with HOMA-IR was 4.36!

[@skeptigal8899]

Bikman’s studies are fascinating, I’m always on the edge of my seat when listening to him.

[@rickyb8636]

I always enjoy listening to Dr. Bikman and together with Dr. Scher this video is a great experience.

[@kayeszymanski6945]

Love Dr. Ben Bikman!!! His information is spot on and he is a very nice guy and great father. Always spending time with his family ❤️🤓

[@AsianPoshDorene]

Need to recharge my keto motivation. Thank you for all these interviews with HFLC advocates. 🙌

[@mishman]

Great to hear the MTOR explanation comparing leucine and insulin! Protein is vital

[@srilaks9566]

Yes. But not too much protein. Perhaps, 0.6g per kg of body weight as Dr. Ron Rosedale advocates. Remember, protein raises insulin levels to an extent (unlike fat which does not raise insulin levels at all). And as Dr. Bikman says insulin works against autophagy. mTOR activity or levels could really be the key to longevity. Let me know what you think.

[@drirene57]

@@srilaks9566 0.6 is too low! That’s the minimum daily requirement.

[@kimberlycooper4170]

@@srilaks9566 , I encourage you to read "The PE Diet" by Ted Naiman, MD, for more info about protein. People are genetically different. So, their protein needs differ. People and cattle will keep eating until their protein needs are filled. So, increase the protein sufficiently and a person will start losing weight.

[@loganwolv3393]

@@srilaks9566 0.6g is way too low still 1.2-1.5 is about the better way to aim because yeah remember protein triggers glucagon as well so that means both gluconeogenesis and fat burning at the same time...

[@Fun-pf9lw]

As usual, Bret is a fantastic interviewer and Ben is an endless source of information. Great conversation!

[@adrianagomez9449]

ABSOLUTELY DELIGHTFUL.... The content is extraordinary and the type of person Dr. Ben Binkman is come across instantly!!! Love this interview!!! 🙏🏻🙏🏻🙏🏻

[@tinakathleen8571]

Real science; real change. God bless for people who really care and intelligent enough to teach others.❤❤❤😊

[@lumiere5772]

A perfect interview, Mr. Bikman explains well and the interviewer contributes intelligently and asks the right questions without trying to take over or interrupt, such a smooth flow here. Thank you both.

[@theenthuzed1]

THANK YOU for this incredibly insightful interview! The science is so important and even though technical at times, it is shared out in ways for all to understand. Thank you both for being dedicated to bring the truth to your listeners.

[@stevennoren8922]

Love true science and Ben Bikman puts the science in a way you can understand.

[@MissBluebirddays]

I love how much research based health info is on KZbin! I'm learning so much and can just listen along while I drive, work etc 😀

[@deekana]

Prof Bikman is by far one of the most profound scientists on the topic. It's ground-breaking. I was a committed vegetarian for years and I had always opposed the idea of Keto diet. Being a scientist myself, I find his research to have changed the way I think, with some reservations of course, which I will continue to dig deeper. He is also a great and humble communicator too, which is what true scientists should be. Again, I want to acknowledge Dr. Scher for asking such important questions. I learn so much and it is helping me with my health recovery journey. So thank you sincerely.

[@shortnow]

I’m very pleased to hear support for 16/8 time restricted eating, aka a version of intermittent fasting. It’s great. I will go ahead and emphasize my own experience with longer fasts being excellent for addressing and treating specific health issues, as well as of benefit for healing in general and in the specific.

[@srilaks9566]

Dr. Benjamin, a few aspects that I would like you to touch upon when you share your pearls of wisdom in future talks: 1. The role of glucagon secretion from the stomach and intestines (Dr. Unger himself showed that glucagon does not come just from the alpha cells of the pancreas) 2. The insulin raising differences between fat, protein, and carbs. It is well documented that fat does not raise insulin at all. Protien does to an extent (thus affecting autophagy, I would presume). And carbs do to a great degree. 3. The role of incretin hormones GIP and GLP-1 in the secretion of glucagon in the gastrointestinal system (cutting edge of our inquiry into the causes and management of diabetes, perhaps?) 4. The fact that IR in itself is not the pathology. Cells are becoming insulin resistant because they are protecting themselves from excess nutrients. IR is actually a defense mechanism of the body. The root cause or disease is clearly hyperinsulinemia or perhaps even hyperglucagonemia. Wouldn't you agree? Thanks

[@MrsTabby1963]

"Plagues of posterity" I love that quote (originally from Gary Taubes of course) and it beautifully encapsulates the invisible evil that stalks us all i.e. diabetes Type 2/metabolic syndrome/insulin resistance.

[@gerryjtierney]

Prosperity, not posterity

[@karenf9137]

Seems to me, historically speaking, that the rich have always been plagued by too many of the good things, whilst the poorer people, largely relegated to a beans and greens dietary menu, have been plagued by somewhat less-than-desireable sanitation. Regrettably, we seem to have a combination of those plagues in our inner cities nowadays.

[@kellyburek1751]

One of the best videos I’ve ever seen!

[@MikeLisanke]

Dr. Bikman, We need many more videos that guide us on understanding Insulin+glucagon balance and how-to create anabolic muscle build with catabolic fat loss. This isn't impossible (as some told me) But it's difficult to understand... What should blood ketones be? Less fasting more low/no-carb eating? High, Medium, Low protein intake? etc. etc. Please do more on this. And, is there a way to measure glucagon? Thx, Mike

[@drirene57]

Check out Shawn Baker’s Meat RX channel. He’s a carnivore body builder.

[@JacoMyburgh]

Thank you gentleman, it was an hour well spent.

[@dchiffy]

This is a great discussion. So much knowledge. When i look at everything that focuses on obesity medicine, ration, furniture... i wish they would listen to these lectures and understand the trap they are in. I was one of them. Thank you have a nice fatty year

[@Al-hl5rk]

I feel lucky and honoured to have stumbled into the metabolic science and have Ben B, Carey, Bret and Rob Listig ... amazing learning

[@jerryapetino8064]

Really good interview exploring insulin/glucagon/autophagy delivered by great Dr Bikman, I wish I was a student again and take this subject up fully!

[@TruthPunch]

You will always be a student in life

[@elbay2]

Great job interviewing one of my favourites from the low-carb world!

[@robertchew8167]

Just wow. Great interview. I'm all in. Thanks so much !!!

[@chriscoffey1492]

I too love, respect Dr. Bickmen. Looking forward to his book! Great interview!

[@hollywhite995]

ALWAYS appreciate Dr. Bikman. Thank you!

[@snuffleupaguess180]

One of the best introductions i have heard, articulate and with true generousity

[@sardot4960]

I see a new Dr. Bikman video I'm there, and give it a 👍.

[@IMPAKTLife]

SAR dot we have lots on our channel!

[@4311446]

@@IMPAKTLife subscribed.

[@jamesdavidson3259]

@@IMPAKTLife subbed

[@Roundasapound]

IMPAKT Life subscribed 👍🏿

[@mach2262]

Thank you for including your family especially the kids. It’s great to go Keto for yourself but so many questions about the rest of the family. Very informative 🙏

[@drirene57]

Do not allow junk food to enter your house! If it’s there, the temptation to eat it is always there. Make your life easier.

[@overcomer4226]

Ben Bickman is nearly unparalleled As a speaker. And doctor Scherr is one of my favorite interviewers. Along with a shout out to Gary Kerwin and Mike Mitzel. All 3 are OUTSTANDING Interviewers.

[@manlymadhu]

from 49:00 pearls of wisdom on parenting, how to inculcate right eating habits in children.

[@rogerwilcojr]

Yes, but Ben needs to learn to cook eggs (low and slow).

[@drirene57]

@@rogerwilcojr It’s possible the kids have a sensitivity to eggs. I found out just recently that eggs cause aches and pains in me. I’ve read that it’s probably a protein in the egg whites that I’m sensitive to. There were no GI symptoms or rashes.

[@suzanneoleson7580]

I love listening to this over and over. Ben Bikman makes such sense to me

[@karen96978]

I had never heard of glucagon resistance.......interesting.

[@bibibachmd9995]

Excellent interview. Dr. Bikman is a genius and does thorough research. Dr. Scher is a great interviewer and knows the topics well so asks pertinent questions. So many keto advocates recommend little protein and too much fat IMO. I tried this on myself and was tired and gained weight (although BMI 17-did not want to gain) with all this coconut oil and fat bombs of which I do not like either. Really not that nutritious. Meat is the best in my own study of n=1. Ditched the veg too.

[@Bass.Player]

Good news, I was concerned about the amount of protein I was consuming and have been for years...

[@brunovan7288]

Fascinating discussion. Dr Bikman often cites previous studies to support his theories. Remember that science has a significant "replication crisis". It is always prudent (particularly in health related matters) to ask if "received knowledge" derived from supporting studies are reproducible.

[@KuyaChampTV]

Been following Dr.Bikman for sometime now. :)

[@nadinabbott3991]

All I am going to say is…my 1AC is already in the pre- level. It will take another three to six months to go for full remisión. It will take. A lifetime of eating low carb, keto. This is fine. It’s better than losing my sight or my mind. I just wish I was told this when I was diagnosed back in 2002. I followed the ADA recommendations for decades, and it just got worse…and yes, the cynic in me thinks how else can we sell Lantus? Fine with the metmorfin for the rest of my life. But also with a normalized blood pressure. This can happen now, our own education, because of things like this.

[@drirene57]

Ben Bikman is an AR15 of information! My brain can’t keep up! I have to rewind frequently and re-listen!

[@faylouise8169]

make your waffles with just beaten eggs with grated cheese, butter up the waffle maker, it comes out great!!m also you can put sour cream and butter and bacon on top then roll each one up!!

[@aquamarine99911]

I used to think I was allergic to eggs because I got a serious pain when I ate them. But when I started low carb, and stopped eating carbs with the eggs, the eggs were no problem.

[@agnieszkac2595]

Iterestingly I though I had problem with dairy and after switching to animal products it doesn't cause any problems for me.

[@aquamarine99911]

@@agnieszkac2595 Hah, I only like dairy with carbs. "If you give a mouse a cookie ..." But as an APOE4, the saturated fat in dairy is not good for me. And coming from a paleo perspective, adult humans did not evolve to drink milk.

[@dinasalazar1552]

Thank you, for all the information, Baby steps for me, trying to learn and make better choices for our health everyday. God bless you.

[@4311446]

Who can dislike such high quality content ?

[@TheZardoztube]

Vegan people will.

[@drirene57]

@@TheZardoztube 😆😂🤣😜

[@loganwolv3393]

@@TheZardoztube And calorie preachers.

[@baccaratfitness2360]

Great interview. When we look back on this period of nutrition and the unwinding of previously held ‘beliefs’ Dr. Bikman will be one of the founders of this scientific awakening. His work is invaluable. 🙏

[@ProgresistaGuayaquil]

Excellent interview. Dr. Bikman ist the best. Great insights and facts.

[@lyndalanko9756]

Been a diabetic for 50 years, started the carnivore diet 52 days ago. I am having issues with taking my insulin, when I take my insulin it doesn’t bring my sugars down, my sugars are always elevated, sometimes up to well over 200. I saw my doctor and he had no clue as to what is going on in my body. He suggested I take Ozempic. I have lost only 11 pounds since starting the carnivore and have been in have ketosis. I have also done 10 days of fasting 20/4. I can’t get over this hump or plateau. Don’t understand why I cannot get my sugars down. I am a female, 72 years old, feeling a lot better since carnivore. Please please, help me to understand what is going on in my body. I have been walking at least 1 mile a day. Thank you so much

[@lisagayhart2482]

Might want a c peptide test . You might need to stay on some medication for a bit. If you are not making any insulin it might explain this or maybe your beta cells are still sleeping. Do let your doctor know what is going on

[@tyur09]

Wonderful video. Can't get enough of Dr Bikman. Would love to hear a discussion with Bikman and Dr Rosedale, because he's very into protein restriction. But, agreed that unless fat is increased, carbs will trigger insulin, which will actually reduce longevity. Someday, the 2 doctors can speak together.

[@swimfit57]

Great podcast

[@SCM1949]

Excellent discussion ‼️❤️

[@LiamMcGrath100]

Very interesting hour by two good men. Thank you and Happy Christmas to you and your families,

[@sharondesilva8135]

What a wonderful human being Ben Bikman....

[@kellyclover5953]

The claims that you and other pro-keto sites are making that saturated fats are harmless don't square with the facts. When I removed cheese and coconut oil from my diet, Lp-PLA2 suddenly dropped from 186 to 137. Lp-PLA2 is a reliable indicator of arterial inflammation. It's an excellent predictor of how cardiac calcium scoring tests will change.

[@tim1398]

But was it one or both that caused it? There could be many other things in those fats that were the cause too.

[@walidak8229]

You feel like you can keep listening to him forever.

[@Carlos_Costa]

awesome, entertaining conversation.... so informative and so GREAT!!!

[@Meme-Lessons]

Thank you for lifestyle interventions that you guys, Dr Jason Fung, Dr Pradip J and others preach. You guys have helped me a lot.

[@ajaabai9850]

Removal of the gastric fundus leads to reduced ghrelin and improved glucose metabolism. That’s the reason for reduced insulin resistance in early stages of sleeve gastrectomy, and not calorie restriction.

[@yvonnewagner9833]

That is very interesting & spikes my interest to study this subject.

[@brucewallace2]

Excellent podcast as usual. long live low carb!

[@bennguyen1313]

Any idea why a low-carb diet might make you more metabolically inflexible.. i.e. even though you are insulin sensitive, your pancreas does not respond/produce enough insulin during a glucose load? Is there an indirect way to measure your insulin/glucagon ratio? Fasting Insulin < 6? Regarding skipping breakfast, any thoughts on Valter Longo's point that it's associated with an increased risk of gallstones and overall mortality. Similarly, in the 'Belly Fat Effect', Mike Mutzel cites several studies on the detrimental effects of skipping breakfast. (ex. pubmed 21562233, 28982495,18248581, 23512957, 15699226, 30106621 23877060; plos 0059297, 0059985). Finally, I've heard some say that one is most insulin sensitive upon waking up, yet others, like Adel Moussa* say the opposite.. which is it? *See the Muscle Engineer Podcast #16 (31m)

[@loganwolv3393]

Well only keto can because on a more liberal low carb diet you're consuming enough carbs to keep you metabolically flexible but on keto your body can develop glucose intolerance if you don't add enough carbs for like too long so like 8 months or something, but your insulin response will be normal, perhaps even higher than usual because since you're glucose intolerant your cells won't like using glucose much and your body will act slightly insulin resistent even if that's not what's happening.

[@Sakaripeltola]

We shouldn’t go too far with ’agreeing to disagree’. The faulty diet guidelines are killing hundreds of millions of people. 😓

[@douglasgrant8315]

I'm experiencing glucagon alpha cell diabetes myself. My glucose is staying around 150 to 160 forca very long time and its very difficult to these numbers down to the 100dreds only at night when I asleep I that it reaches around 104 and then dawn effect kicks after I wake up and move around.

[@dummgelauft]

Where does one go to find out which tests one needs and where to get those done?

[@barkeater7867]

Couldnt you just measure your glucose after a high protein meal to see if your one of those folks that gets more of a glucose spike with protein?

[@bernadettebecher5668]

What a great podcast- some great information here- boy do I have alot to learn.

[@youareindenial4413]

Thank you, Professor Bikman.

[@alanrcrews]

Exogenous glucose is not required for human life, except in the extremely rare case of liver damage that causes glucagon resistance?

[@drirene57]

Correct.

[@clear4156]

Thomas Seyfried, PH.D. at Boston College uses the GKI (glucose/ketone) index for an indicator of autophagy.

[@David-bf6pl]

How so? Where can I find more information? Thanks

[@clear4156]

@@David-bf6pl Note that I said indicator of autophagy. You can check out the links of NIH for Dr Seyfrieds work and Dr. Boz explanation of the ratio. Both Doctors have numerous videos explaining their reasons for this being an indicator for autophagy. Dr Seyfried typically calls it cell restoration. www.ketogenicforums.com/t/dr-boz-calculates-levels-of-autophagy-using-blood-sugar-blood-ketones-ratio/63938

[@LittlewingKD]

Yes, the plagues of prosperity. I'm immediately thinking about richer heavier sweeter foods, killing the wealthy. However, the impoverished eat many more carbohydrates. So, this is just my spin on diet across the country. Rich and poor alike, it takes money to eat well. It takes money to buy fresh vegetables. The American Indians turned white man onto corn. Corn is a killer but they hunted and ate meat daily. Corn mush was only a staple to sustain during times of no fresh meat. Look at their health now while trapped on the Rez. Unable to hunt on the scale they once did.

[@rogerwilcojr]

Prof: These are the facts. Student: You're triggering me. Me: FFS!

[@drirene57]

Our education system is failing to create well balanced adults! I suspect their diets are creating mental instability.

[@Mark-mj4kq]

While I agree with much of what he says, I would love to see him debate Dr. Ron Rosedale when it comes to excess Protein, MTOR, IGF1, and cancer in the aging population. Dr. Rosedale has been considered an expert on the subject for 30+ years now, and his research findings seem to make more sense.

[@sarahmalik6352]

I enjoyed every moment of that interview!!

[@hortensemason4073]

Thank you both for this interview.

[@robincaplan4354]

Love Ben Bikman...so informative and convincing! I've learned from all the guests that Dr. Scherr has interviewed...so enjoy the knowledge!

[@HowdyHeyHowDoYouDo]

29:00 - 30:05 Imagine someone wanting to learn about autophagy after hearing about it for the first time in this interview, and then turning on the auto generated subtitles to try finding out how it's written.

[@Stuart.Branson.]

@ 18min - the protein scaremongers make me laugh all the way to the butchers shop 😂😂

[@ten-ub4xd]

If you want people to eat healthy, let them witness the benefits you get from eating good, you then introduce keto and fasting to them only if they ask as a 'secret weapon' that gives you an advantage in life

[@youareindenial4413]

Thank you Dr. Scherr.

[@dr.samierasadoonalhassani2669]

THE BEST.THANK YOU,VERY GRATEFUL.MAY GOD BLEES YOU.THE GREAT HONESTY,HUMBLE,TRUELY LEADING BY AN EXAMPLE.YOU BOTH GIVE ME HOPE IN HUMANITY.

[@desertviews]

So how does the everyday Joe go about testing his insulin. What would be the best approach to determine each person's insulin status?

[@katmeyster]

I asked my doctor to run a fasting insulin test. She agreed, although she wasn't convinced it was necessary. I learned my insulin is much higher than optimal, even after 3 years of Keto -- I wished I had a baseline measurement. You can also go to online sites and pay for your own test.

[@MrsPorseleintje]

I thoughtit was Prof. Tim Noakes (?) that said in one of his video's at KZbin, that 6 was the number... But i am not sure if he said that your insulin must be "under 6" or "around 6"....

[@yvonnewagner9833]

@@MrsPorseleintje ….. Insulin under 6 is better.

[@MrsPorseleintje]

@@yvonnewagner9833 Thank you so much. The lower the better it seems, but surely not zero.

[@FrannyBeepsAttic]

Awesome talk! Thank you!

[@janem3575]

loved these interviews. Dr Bikman is so sincere and that leads to more credibility. I do have a question. For those with hyperinsulinemia, do we know if it's only because the blood sugars aren't moving into a cell fast enough, or is the cell not responding to the insulin because there is a defect with the insulin itself?

[@docholliday7381]

I have 4.6 mmol/L blodsugar, 1 hours after I eat me evening meal, i'm on keto. what I find odd though is my ketones is only 0.5.

[@barrittstephen2169]

DEFINITION OF THE P-VALUE In statistical science, the p-value is the probability of obtaining a result at least as extreme as the one that was actually observed in the biological or clinical experiment or epidemiological study, given that the null hypothesis is true. Thought I might post this. Lots to comprehend. Deserves several listens. Very interesting discussion.

[@karenk2636]

Please provide more info on using ketones for fuel with a migraine (vestibular ) brain.

[@thresamatthews9096]

I've been on a strict keto diet for about 6 weeks and struggle to stay in ketosis at 22 g ( total, not net) of carbohydrates or less. Also my blood pressure is high on this regime and I didn't expect to see that. I do have peritoneal carcinomatosis (considered fatal, stage 3). What should I do to get into therapeutic levels of ketosis?

[@robertadams5437]

Wow! I think how Dr. Bickman is as a dad is cooler than his info on keto and insulin!

[@ten-ub4xd]

great questions as always

[@SandyRoxMySox]

10:48 There's a clinical study that had participants on a diet of 50% saturated fat?? 50% of total calories made up of saturated fat?? Please can someone link me to this study because I'd love to know what participants were eating in order to get those macro proportions.

[@zenaidamariano293]

What a very informative discussion n not purely academics but also d practicality for quality living. Food is not only for d nutrition but also d impact on it for well being like enjoyment of foods n way of quality social interaction. By showing d academic conversion this is a guide on d choice of what to shove in ur mouth n how much u must put in n not totally abstaining from certain foods.