"Welcome to the sardine challenge. So, the only thing on the menu for the next 3 days is sardines. I challenge you to try and eat three of those cans in a day because that's a hell of a tool to help yo..."

"Dr. Annette Bosworth or shall I call you Dr. Boz? What is it that you know and believe and understand that you think the general public doesn't know, believe and understand? Mhm. So, most of the reaso..."

"basically a chronic illness doctor. >> Chronic disease management is absolutely it. You know, I love the way uh Peter Attia uses medicine 2.0, which is what we are the masters of, managing it, making ..."

"And for for my listeners that have clicked on this conversation, what are they going to get out of giving us their time and staying with us and listening to this? What is the end goal going to be for ..."

"you're 54 years old, when I'm 54 years old, I want to be as young and energetic and articulate and cognitively astute as you are. So what should I be doing now to make sure that I don't decline, decay..."

"only consequence of high insulin is that I'm going to I might be a bit more fat? No, that's just the one people hear about the most. When you look at chronic disease management, it is the growth of of..."

"Are there any signs that I might have high levels of insulin or insulin resistance? Abdominal girth is the first thing that is the first place that the fat goes. And so, you do this really great part ..."

"how do I know if I have insulin resistance? What are what are the key signs? You mentioned skin tags. I've never heard that term before. Yeah, skin tags are not moles. So, moles you can feel this bump..."

"about aging? You talked about how if you have high insulin, there'll be an impact on your aging. Now, I'm thinking about, you know, I'm getting a couple gray hairs now. I'm thinking this is because of..."

"start even know my ketone blood levels? Well, when when a patient first comes in saying, "How do I begin?" I want them to tell me what they had for their meal and then say, "How many carbs do you thin..."

"resistant. So, if I avoid carbs for a sustained period of time, which could be a couple of days, it could be up to 2 weeks, eventually my body's going to say, "Listen, we need energy." So, it's going ..."

"So, let's focus on the brain part then. So, what have you personally noticed as someone who I assume is in the ketogenic diet right now? Yes. What have you noticed the variances between when you're in..."

"take on average for someone to feel those brain benefits from doing the ketogenic diet? Typically, how long does it take you? Me? Yeah. I rarely go out of it. Meaning I I might have a couple of days w..."

"other benefits to being in a ketogenic state? You mentioned strength briefly. Yeah. So, when you're looking at do you do weightlifting? Yeah. Okay. So, when you weightlift how's grade your soreness on..."

"Yeah, so is there is there going to be any impact on my my ability to train Yeah. if I'm in a ketogenic diet? Am I going to be impacted in terms of endurance or strength or power or anything like that..."

"And is there a link between some of these cognitive degeneration diseases like Alzheimer's, dementia, etc. and the ketogenic diet? Cuz I know that there's been some research that's underway and has be..."

"my blood ketone levels? Uh, is that what are these devices are here on the table? >> Yeah. I mean, when I look at um uh giving patients the freedom to say don't don't come to me for the things that I ..."

"a triple-digit blood sugar. So, when I look at the combination of them, I do a little math and say, "Your Dr. Boz ratio is like 95." So, you are burning fat right now. Okay. >> Okay? So, that's a good..."

"your insulin to not to not do that debris thing. And boy, when their memory isn't going well, when their friends are dying of uh memory problems, you know, it's I don't like using fear tactics. I don'..."

"You make glucose first thing in the morning. How much glucose? Depends on how insulin resistant you are. So you're going to you're going to have an uneaten meal when you wake up in the morning. Glucos..."

"first thing in the morning for 5 days. If you have that kind of a Dr. Boz ratio, you're insulin resistant. You're insulin resistant. You have to be hitting that in a routine regular interval in life t..."

"need to do some fasting, you need to You need to cut carbs. Yeah. I mean, if you're looking for a quick Okay, if they're in their 20s, I mean, I have three kids, right? And they have heard this chirp ..."

"keto continuum. Mhm. What is the ketone continuum? I read about it. I mean, it's it's a book here I have which you published in 2020 called The Ketone Continuum Consistently Keto for Life. Right. So, ..."

"metabolic differences that need to be mentioned here? Because you know, when I sometimes when I do ketogenic fasting, my girlfriend, she takes much longer than me to get into a ketogenic state. And I'..."

"sardines here, and uh I I I wondered why you you brought sardines. What you >> Well, yes. That's a hell of a tool. Why? So, um when you're trying to help patients change behavior, Sorry, the sardine j..."

"of my diet in terms of protein, fats, and carbohydrates when I'm trying to get into a ketogenic state? Yeah, I don't let people get distracted by this, right? I say look at your finger. If it's got a ..."

"When you say put the fat up, you mean eat more fatty foods. Give me an example of the type of shopping list that if I was trying to get in a ketogenic state and stay there, I would have. Yeah, my one ..."

"net carbs. They say, you know, an avocado has 12 g of carbs in, but it has 10 g of fiber, so the net carbs is two. If you've never had insulin resistant, you can do it that way. My patients have had h..."

"Do you recognize this photo of this lady? Oh yes. Who is she? >> Why, she is just a great story. Jane had uh uh she had pathology with how she thought about food. Like many patients. She uh she had fo..."

"100 days, she's probably not going to get like the gut microbiome. She has the best gut microbiome. Doesn't she need to be eating plants to Oh, no. Fibers for farting. So, you're looking at a gut biom..."

"these, you know, experts come on my show and they talk about the importance of having a diverse I know. I I've watched a bunch of them. Diverse microbiome, yes. And what I think >> So it's not going t..."

"supplementation? What are the key supplements that you don't live without on a daily basis? Vitamin D turns out to be a a really important one. I If I'm eating sardines uh four or five cans a week, I ..."

"between vitamin D and ketosis and weight loss and insulin? Yeah, it's actually why I pointed out that when Jane did that 100 day uh she's been struggling with her vitamin D it in the 30s or 40s. Right..."

"The world of business looks entirely different today than it did 15 years ago. Back then building a brand meant having huge budgets, warehouses, office space, and lots and lots of staff. But now you c..."

"What are What about the other supplements that you would not live without? Well, I think the whole world's low in magnesium. I wish I could Magnesium? Yeah. So magnesium is required for every little I..."

"omega-3, if you're not doing fish, uh you can't go wrong with omega-3. And you know, uh I Stephen, I really push my patients to have ketones around. What you When"

"you say ketones, you mean external >> Exogenous ketones, yeah. So, what exogenous means external, externally consumed. There may be some on the table here. I'm an investor in this company, actually so..."

"external ketones through a drink or through the salts or whatever else versus actually being in the ketogenic state because of your diet? When you make it, it is much more abundant. But when you do wh..."

"I've got a photo here of a Grandma Rose. Grandma Rose. Yeah, that's my mother. Yes. She is the reason I'm here. Been 5 years. Yeah, 2015. The the most stubborn patient walks through the door after 10 ..."

"got a lot of people calling and saying, "Is it going to help my cancer? Is it going to help my cancer?" And Stephen, I go back to the same thing. The amount of trash that you've not been taking out, w..."

"numbers. What is um I've heard you talk about methylene blue? Oh. >> For brain health. Ever done that? No. Oh my goodness. >> What is it? Well, it's old as dirt. So, nobody's making money on it. But i..."

"And do you take creatine as well? I do take creatine, yeah. Yeah, it's great. That brain supplement is awesome. Do you do? I do, but I might talk to the other day, I think he was suggesting that I mig..."

"At the moment in society, people are talking a lot about GLP-1s and Ozempic and all this kind of stuff. And um I was wondering if there's any harms or downsides in your view of using these Ozempic, We..."

"was going to say suppress my appetite, but more to just get rid of the cravings. >> Well, you'll suppress the appetite by raising those hormones. So, you put in allulose, that's a great little boost t..."

"have to focus them on their why? >> Yeah. Exactly, right. You're right. Uh that that first trick is get out of crisis mode, okay? The crisis is what brings them in, but to stay the course, you have to..."

"All I had to do was brain dump. Imagine if you had someone with you all times that could take the ideas you have in your head, synthesize them with AI to make them sound better and more grammatically ..."

"Yeah. >> And you had some issues because you were I think helping some people who were homeless. Yep. What what do what do I need to know about that and how has that shaped you? Corporate medicine has..."

"We have a closing tradition where the last guest leaves a question for the next. And the question left for you is, do you have a daily practice to find deep inner peace when you are emotionally trigge..."