Dr. Tom Bilella – Nutrition Secrets and Natural Solutions to Drug Epidemic – Podcast #119

Dr. Justin Marchegiani: Hey, there! It’s Dr. Justin, welcome back to
Beyond Wellness Radio. I have a good friend and awesome physician
here, Dr. Tom Bilella and Tom likes to drop what are called Bilellaisms. Say that ten— Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: Times fast. Lots of brain candy will be a dropped throughout
the show, sugar-free though, sweetened with Stevia. How we doin’, Tom? Dr. Tom Bilella: I love it, man! Again, great opportunity with you. Haven’t seen you in a while from our success
summit. We had a great time around some great, you
know, great minds in functional medicine. So thanks for the opportunity. Loving this. Dr. Justin Marchegiani: I’m just waiting
for the knowledge to be dropped, baby. Dr. Tom Bilella: Well, now’s a little pressure,
but that’s fine, man. So I’m sitting here in Red Bank, New Jersey. It just snowed but it’s cleaned up. I’m feeling good. It’s a Motivational Monday and we’re ready. Dr. Justin Marchegiani: Awesome! Well, why don’t you just walk me through
just kinda your—your biggest. Well, it’s only Monday here. Why don’t we go through last week? What was your biggest clinical success last
week with a patient? Dr. Tom Bilella: Yeah, I’ll tell you right
now. Call him Big Al. Big Al is from New York, now he relocated
to New Jersey here, but Big Al is a 60-year-old Italian guy, diabetic for 15 years, the belly
fat, the whole 9 yards. His son was a success client. He finally got his dad to commit to come in. Hemoglobin A1c on medication about 8-1/2. Dr. Justin Marchegiani: Oh, my God! Dr. Tom Bilella: Triglycerides through the
roof. I’m not gonna bore with all his, you know,
blood chemistry. You know, what I’m talking about and this
guy was fatigued. He had 14-hour days because he commuted to
his business in New York, etc. Long story short, eight weeks later he’s
down 22.5 pounds of fat and his blood work improved tremendously. His hemoglobin A1c went from like 85 to 68. But here’s the story. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: He went to his—back to
his medical doctor about a week and a half ago, waited an hour and half to see the doctor. Doctor comes in, puts him on the scale and
loses 22 pounds, and he tells the doctor. He says, “Listen I’ve been seeing a clinical
nutritionist.” You know what the medical doctor said to him? Dr. Justin Marchegiani: What? Dr. Tom Bilella: Well, if you’re seeing
a nutritionist, you should have lost a lot more body fat than that. Dr. Justin Marchegiani: Oh, my God. Dr. Tom Bilella: Condescending, non-supportive,
and Al was blown away. And Al made up his mind at that point; he’s
not coming back. He then told me the whole story. We looked at his blood work. The point is Dr. Justin is that great success
story—his medications are cut in half. We’ve—we’ve changed his life. We’re probably saving his life and did not
get the support from his medical doctor. I got a video on that that’ll blow your
mind. So that was my biggest success of last week,
diabesity—it’s out of control. This drives me crazy. Dr. Justin Marchegiani: And you know, the
conventional medical doctors this day and age, they’re really not equipped on the
diet and lifestyle and nutritional and supplement changes that have to be made to get their
patients the next level, just—and a case in point, a few years ago I had a patient
who went to the cardiologist and said, “Hey, I’m thinking about making these diet changes
to the kind of this Paleo-lower-carb-type of diet, etc., etc., what you think?” And the cardiologist he was seeing for about
five years and the cardiologist turned him and said, “Well, you know what, that’s
exactly how I eat, but personally, legally, I can’t tell you that because I’m bound
by the American Board of cardiology— Dr. Tom Bilella: Oh. Dr. Justin Marchegiani: And that’s not quite
what our board allows us to say. So a lot of these doctors, they’re hamstrung,
especially if they work in a hospital setting. So it’s tough. People like us, we’re like, you know, we’re—how
should you say it—we’re—we got no ball and chain on our legs so to speak. Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: So we can go out there
and just call it like we see it and give the information. Dr. Tom Bilella: Exactly right and thank goodness
there’s more people like you and I, and you’re doing your podcast, you know, getting
people inspired and doctors inspired to do more functional medicine so we can make these
type of changes, because you know what? I ain’t gonna happen in the White House. It’s gonna happen in your house. Dr. Justin Marchegiani: Love it. Dr. Tom Bilella: And I’m—I’m all about
inspiring other doctors, functional medicine doctors or chiropractors, whomever, to start
doing more functional nutrition functional medicine, so we can support people at different
level because you know this healthcare system is broken. It’s backwards. People are suffering and they’re ticked
off. Dr. Justin Marchegiani: Exactly, and you really
talked about getting people gonna get—ending that—ending the drug era. I think it’s, I know it’s like— Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: Like 20% of fifth
graders are on some type of ADD/ADHD medication and you really talked about getting people
off the lifestyle drugs, but not just pulling them off but fixing the root underlying cause— Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: Of why they’re on
it to begin with. Let’s start with that— Dr. Tom Bilella: Yes, well I—yeah, I don’t
have to explain the premise of functional medicine, it’s getting to the roots. You know, not trying to glue the leaves back
on the trees when they fall off, like you know looking for a meditation. Dr. Justin Marchegiani: Love it. Dr. Tom Bilella: You know, looking for more
glue to—to glue it back on the—the tree branch. Hello? You go to the roots. So I—you know, I’ve been doing this for
28 years now, seen thousands of patients and if we’re gonna drug era in our lifetime,
you know, it’s gonna take a collective effort and it’s happening but here’s a story. The drug era started in 1983 when this country
or someone allowed pharmaceutical companies to advertise on TV. That’s when the drug era started. You can trace it back to then. America’s 4% of the world’s population,
consuming up to 54% of the medications, the majority of which are lifestyle induced medications. It’s an outrage. Dr. Justin Marchegiani: Only 2 countries. I think us and Australia. Dr. Tom Bilella: Yeah, I think its— Dr. Justin Marchegiani: Right? Dr. Tom Bilella: Australia or New Zealand,
exactly are— Dr. Justin Marchegiani: Yeah, it’s one or
the two. Dr. Tom Bilella: It’s—or allowed to advertise. Now let’s take a step further. So now you’re a 9-year-old kid or 11-year-old
kid. You’re watching these commercials. You know, even 4 years old and you see this
lady with a pounding headache, she goes to her medicine cabinet, pops 2 pills, 8 seconds
later she’s on the tennis court with her husband, enjoying an iced tea. So then this poor kid gets to high school,
14 years old having some stress and some difficulties, and remembers back in the brain probably subconscious
that tells her the answer. And you wonder why we have all these young
people on drugs and medications. So it’s a real problem, Dr. Justin. Dr. Justin Marchegiani: It is. It totally is, and you know, I always tell
patients, drugs don’t have side effects. They have effects. Dr. Tom Bilella: Yup. Dr. Justin Marchegiani: And again what are
these drugs doing? They’re typically blocking enzyme or reuptake
ports in the biochemistry. So the difference is when we’re doing nutrition
and diet and lifestyle and functional medicine interventions we’re about up regulating
and enhancing the physiology where a lot of these medications are about down regulating
and suppression—suppressing. But in the short term, that may be okay if
someone has an acute issue, but then what are we gonna do to transition them off? The conventional medical system has no path
for that. There’s no conveyor belt that puts them
on to a functional medicine. So can you talk more about the things that
you’re doing to get to the root cause with some of these common medications? Dr. Tom Bilella: Sure. Yeah, well, it starts for me—it starts with
good paperwork, thorough cons— Dr. Justin Marchegiani: Uh-hmm. Dr. Tom Bilella: Thorough paperwork— Dr. Justin Marchegiani: Chemistry. Dr. Tom Bilella: Coming in for a comprehensive
consultation and lifestyle analysis, of course, we do a body comp analysis here and I do a
nutrition exam. You know, checking hair, skin, nails. Checking things you gotta check, palpating
the thyroid, okay? Looking for—looking for—looking into nail
beds. Looking at postural faults. Dr. Justin Marchegiani: Huge. Dr. Tom Bilella: And then I use functional
chemistry. You know, I’m running a full thyroid panel
to everyone and I’m screening for antibodies. I’m free T3, reverse T3. I’m looking at, of course, homocysteine
C-reactive protein. We’re looking at hormonals, hormonal levels
that are men and women. So it starts to me with functional chemistry. I’m a big advocate of food sensitivity testing,
about 80% my patients choose they get it. I explain it becomes like a nutritional pilot
light to reduce the inflammatory effect of certain foods. It could be a good food, Justin, but not good
for this particular person and I’m a big advocate of vitamineral analysis. You know, typically through a SpectraCell
or maybe an organic acid testing. So if you’re not testing, you’re guessing,
alright? And I explained this to my patients so in
doing such a way where they totally get it. So it starts with the labs. They come back for their second visit. We talk about what’s most pertinent and
there’s three phases of my program. I call it the education phase. They always leave the first visit with some
homework and some reading and the education diagnostic phase I have to say. Get the diagnostics. They come here for their second visit and
we typically launch with the cleanse phase, and I just say, “Think of the word clean. It’s not like a cleanse or fasting. We’re gonna get the good foods in, rid out
the bad foods, take care of these nutritional potholes that you have with all these vitamineral
deficiencies, do that for 2-3 weeks, and then talk about what’s called their transformation
phase. Continue to working on the imbalances in their
chemistry.” So we have really good results here, really
good compliance because what’s—how we educate our patient visit to visit. Dr. Justin Marchegiani: I love it. I love it. And it’s really interesting because I work
with lots of patients as well and the big thing that I hear over and over again is I’ve
never had a doctor spend that much time with me. I never had a doctor roll up their sleeves
and dig in deep and look at like the nail beds, you know? Let’s look at protein— Dr. Tom Bilella: Mmm. Dr. Justin Marchegiani: And fat soluble vitamins. Let’s look at— Dr. Tom Bilella: Uh-hmm. Dr. Justin Marchegiani: The skin. Let’s look at the hair. Let’s dig in and try to connect the dots— Dr. Tom Bilella: Uh-hmm. Dr. Justin Marchegiani: To the outer exterior
to what’s going on the physiology and I love because we operate outside of that insurance
model where we don’t have that ball and chain holding us back, again just like on
the nutrition side, too. Dr. Tom Bilella: Yeah, exactly and what I’m
proud of is I also have a nice team here and I have health coaches that will work with
me, not all at the same time. I’m always working with my health coaches
who’s helping me educate these patients, allows me to see up to four people an hour,
after the first and second workup, and they’re getting this 30 minutes worth of service,
15 minutes with me. I tell my clients, “I’m the Why, she’s
the How, I’m the good cop, she’s the bad cop, yeah? But we work together to get you to your goals.” And it’s a really good system I created
here where you can help a lot of people, be profitable, but our patients are getting an
end result which is educating them Dr. Justin Marchegiani: I love it and you
know, it’s interesting because I’m around a lot of healthy people and their kids still
not—not eat so well so to speak. Dr. Tom Bilella: Mmm. Dr. Justin Marchegiani: And it’s—you kinda
tiptoe around it. You showed me— Dr. Tom Bilella: Mmm. Dr. Justin Marchegiani: A video last year
of your daughter who’s like a little YouTube celebrity, talking about sugar and then you
are—I think you were offering her sugar and she kinda went off in this little speech
educating you on why that’s not good. You wanna talk about that? Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: We’ll post the video
on the notes, too. That’s a good one. Dr. Tom Bilella: Yeah, so Sofia Bilella, she’s
now 9. I’m really proud of her. She does an adlib and I’ve been teaching
since she’s a young girl, you know, proper diet, not being you know, not too crazy. But between the ages of 1 and 2, I made it
a point not to give her any sugar because I once read that that’s when a young— Dr. Justin Marchegiani: Huge. Dr. Tom Bilella: Young person’s palate is
forming. Dr. Justin Marchegiani: Huge. Dr. Tom Bilella: And if you—if you can keep
the sugar out their body from ages 1 to 2, they’re not gonna create this sugar—I
hate to say almost addiction or—or need. Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: So we did that, okay? And now she’s allowed maybe, you know, maybe
one little treat a day but it has to be a treat, but the point is that in school in
the second grade, she won the contest where she had to count how many Smarties were in
the jar. Dr. Justin Marchegiani: Oh yeah? Dr. Tom Bilella: So it was like 100. So the prize that the second-grade teacher
gave out, she got 100 Smarties. She brought them home. I come home; I see 100 smarties in a bag. I’m like, “Oh, baby.” So my—my Sofia knows the kind of, you know,
she doesn’t hide anything. She’s got great confront and I said Sofia
we gotta do a video. And part of the video which you’ll see is
that she’s ticked off and she tells me because there’s red dye in there, okay? It causes childhood obesity. She tells—and she was 8 at the time, alright? And there’s been other considerations. Her first grade teacher was giving out little
marshmallows for math assignments and my daughter told me this, either write a letter or an
email to the first grade teacher but Sophia Bilella, little kid natural here so to speak,
is—is on the same page. She’s educating and she’s totally into
it. It’s not an act. Dr. Justin Marchegiani: Exactly. I think the big thing is, too, when you get
yourself healthy, you can’t help but create that ripple effect, the health—your—your
spouse, your family members, and your—and your kids as well which is great. Dr. Tom Bilella: And it’s got this—this
next generation, you know, it’s really important that we have this—we disseminate this information
because last glance like a 4th grader on 55% of the calories is in the form of sugar— Dr. Justin Marchegiani: Oh, my God. Dr. Tom Bilella: And there’s a gross protein
deficiency, a gross vitamin D deficiency, gross essential fatty acid deficiency in our
culture with you know, with young people and what drives me insane is when the—the parents
as well. Well, my pediatrician said, you know, we don’t
really need them. You can take a multivitamin or Flintstone. I’m like, “Were you checking the kids’
vitamin D?” No. It’s an outrage. Pediatricians by and large are still telling
the parent we are the wealthiest nation on earth and we have the best. Don’t worry about it. Are you kidding me? Dr. Justin Marchegiani: Yeah, it’s terrible. We have an excess of calories but the problem
is a lot of calories, but the problem is a lot of calories aren’t attached to nutrition
these days. You can get a ton of calories with virtually
zero nutrition. People forget that when you give your body
a whole bunch of sugar, it has to run them through glycolysis in the Krebs cycle and
it actually takes nutrients to metabolize sugar, so you can actually go into nutrient
debt. It’s like using your credit card when you
don’t have enough money in the bank to pay for the bills. It’s the same thing when you do all this
extra sugar as you know. Dr. Tom Bilella: Yeah, and then let’s augment
nutrient debt and then like— Dr. Justin Marchegiani: Uh-hmm. Dr. Tom Bilella: A young woman who then starts
menstruating— Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: Six months later, she’s
totally iron deficient. She’s depressed and fatigued, and unfortunately
conventional medicines do one of two things—birth control pill and/or an anti-psych drug. Dr. Justin Marchegiani: That’s it. Dr. Tom Bilella: I mean this is what’s happening
out there, ladies and gentlemen. So I’m not saying you never need a birth
control pill or anti-psych drugs have your place, but that should not be first line of
therapy when you have 14-year-old girl who is tired, fatigued, and depressed. Let’s check her nutrition. Dr. Justin Marchegiani: And I guarantee—I
know I saw the stat of 25%, 20% of 5th graders are on some type of like ADD, Adderall, Ritalin,
etc. If—and I believe firmly, if you look at
the research, this starts with the sugar and the inflammation. If you get up, the nutrient density and you
drive down the sugar and the inflammatory foods, these kids’ brain chemistries are
gonna be so much better and they’ll be able to focus better in the classroom, too. Dr. Tom Bilella: Yeah and we’ll—what I
do as a clinician when a parent comes in, is we have some call the Healthy Kids Club. And of course— Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: Sofia Bilella is president
of the Healthy Kids Club. Dr. Justin Marchegiani: Right. Dr. Tom Bilella: But I have a really—a really
easy 2-page sheet. It’s actually one page that I give to the
parent. It’ll say, you know, child’s name, weight,
height, any medications, how proteins a day, how many fruits and vegetables a day, how
many rounds of—rounds of antibiotics and are they currently taking probiotics? They bring it back to me. I say, “Hey, listen, your most important
job as a parent is making sure your child is developed well.” That doesn’t mean another karate class or
another soccer tournament. I—I don’t say that. Sometimes I do. Dr. Justin Marchegiani: Right. Tom Bilella: I’m like, “Listen, fundamental. Let’s get your child—here’s what I’m
recommending. A multivitamin, some—probably some extra
vitamin D, certainly a fish oil, and periodic probiotics. If we can just—every person, if every parent
understood that you just work with the fundamentals and I do believe in nutrition shakes. My daughter since she’s 2 years old has
been on a nutrition shake 1 to 2 a day over the last 7 years. My daughter is 9 years old. I don’t wanna brag but she’s like a beef. She’s so strong. She’s so solid. She’s smart and I’m telling you nutrition
is a big part of that. Dr. Justin Marchegiani: I agree. I’m a big fan of the shakes, too, because
one, if you’re in a rush in the morning, you can have those things pre-made in a shaker
cup ready to go. You walk out the door and you shake it. You’re good to go. You can make it taste sweeter with a little
bit of Stevia and some berries so you pack the nutrition— Dr. Tom Bilella: Yup. Dr. Justin Marchegiani: But you keep the sugar
low and you can sneak in some veggies and some high quality amino acids, and a lot of
people got low— Dr. Tom Bilella: Yup. Dr. Justin Marchegiani: Hydrochloric acid,
so it makes it very absorbable. Dr. Tom Bilella: Yeah, and with my daughter
I negotiate, too, man. She loves her gluten-free pancakes in the
morning— Dr. Justin Marchegiani: Uh-hmm. Dr. Tom Bilella: And gluten-free French toast. So the deal I have with my wife and my daughter,
as long as you’re getting some organic fruit with that and your nutrition shake, I’m
cool. Okay? She loves her—the organic maple syrup on
her pancakes. It used to drive me crazy. I said, “Listen, you get some fruit with
that and your shake, that’s a good way to start the day.” Dr. Justin Marchegiani: Yeah, yeah, I agree
and how are you looking at your patients and examining outside of the lab testing the essential
fatty acid and the protein deficiencies. Dr. Tom Bilella: Good. So with the essential fatty acids, I am doing
a red blood cell membrane essential— Dr. Justin Marchegiani: Okay. Dr. Tom Bilella: Fatty acid test, okay? And most everyone comes back less than 5.5%
of the— Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: Red blood cell membrane deficient
EPA, DHA, DPA, alright? Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: So I’m using that test. I’ve got to mention that. So then I can look at vitaminerals in fish
oil, etc. and as far as from protein standpoint I’m using in body, I‘m doing a body composition
test on every— Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: Single person. I’m looking at their lean body mass and
I’m using that number as a kind of reference or barometer of how much protein I believe
they need for their dietary protein, okay, and of course questionnaires and other considerations
will clue me in including blood work if they have the digestive capacity, i.e. hydrochloric
acid to digest this. But I gotta teach the mindful eating, chew
your food, not a lot of liquid when you’re eating your solids. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: So it comes back to the fundamentals,
man, you know chewing your food. Even my daughter, nine years old, I go, “You
have to chew your food nine times before you swallow. When you hit 10, it’s gonna be 10 times.” There’s little—little reference there. But back to your question, you know, teaching
them what they need to do and getting very specific without overwhelming them. I go, “And here’s your body composition
analysis, Mrs. Joe and your hundred pounds of lean body mass, we a hun—80 to 100 grams
of protein per day, but we’re gonna pulse that through the day. And then I’ll say something like remember
3 x 3, 5 x 9.” They go, ”What are you talking about, Dr.
Tom?” And I show my little PowerPoint, by 3 PM you
better have three feedings and by 9 PM, you better have 5 feedings. It’s not diet and exercise. It’s eating and training. Dr. Justin Marchegiani: Love it. Dr. Tom Bilella: Teaching you to feed your—yeah,
teaching you to feed your body through the day and if you need 80 grams of protein, I
might say, “Hey, you know, up to 15 to 20 grams of protein, 4 or 5 times a day.” Dr. Justin Marchegiani: I love it, very good,
and you know, one of the old adages I learned from a Paul Chek, he always said, “If you’re
a health advocate, a physician, you should be able to go deliver your health talks in
a—in a—a thong so to speak, and like you know, kinda be able— Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: To expose yourself
and show, “Hey, this is the product of my health advice.” One of the things I appreciate you being in
this business for a long time, 30+ years. You were a bodybuilder as well. You did it the healthy way and— Dr. Tom Bilella: Uh-hmm. Dr. Justin Marchegiani: Even in your 50s,
which you look 15 years, you know, younger than what you do, easy. Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: You’re still walking
the talk, talking the walk so to speak and I’m just curious, can you just walk-through
for some of the listeners, some of the simple things you’re doing— Dr. Tom Bilella: Uh-hmm. Good. Dr. Justin Marchegiani: To stay healthy, to
stay ripped and lean. Dr. Tom Bilella: Yeah, so thanks, Justin. I wouldn’t say I’m ripped anymore. I’m about 16% body fat, you know, back in
1995, I was—I did a Natural Bodybuilding show, when I’ve been, you know, a graduate
_____ in 1988, but you know, what I do is, you know, I—I try to eat super clean Monday
through Saturday, and I can’t really tolerate the amount of carbohydrates I used to. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: I’m still working out 4
to 5 times a week but it’s only for 30 minutes. I’m a big advocate of burst training. Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: And some that’s even a
one-minute workout where I’m warming up but then I’m just doing 1 minute on a stationary
bike which is 2 minutes, 20 seconds, 2 minutes, 20 seconds, 2 minutes, 20 seconds. The 1-minute being the intensity component. So I work out 4 to 5 days a week, 30 minutes
at a clip. I get each body part once a week. I’m all about muscle preservation now, alright. But during the course of the week, I’m eating
clean, up to 2 shakes a day, and I’m usually keeping my cards pretty low now like under
80 to 100 grams were years ago I could do 300 grams. Dr. Justin Marchegiani: Right. Dr. Tom Bilella: And I’m also relying on
oftentimes some exogenous ketones, some keto— Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: OS through the day. Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: Usually twice a day to really
help with that duel fuel, you know, using ketones as a fuel. You know, ketones are 4-carbon fatty acid
that can be— Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: You know, it’s a fantastic
fuel. So I’m doing that and on Sunday quite frankly,
I give myself a little wiggle room, alright. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: And when I’m really, really,
really good which is most of the time, I’m gluten or grain-free. Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: There are occasions where
I will have a non-gluten bagel this and that, on a very rare occasion, Justin, I’m gonna
tell you, sometimes gluten sneaks in, oh my goodness, it’s not a felony, folks, okay? But listen we all know that grain-free is
the way to be, and of course, wheat, gluten is not your friend in this country. So that’s what I do, man. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: 6 days a week and you know,
with my patients, I give them a pearl. Because another problem patients have— Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: Is the whole alcohol thing
because alcohol is sugar, maybe even do one or two drinks a night or a couple a week. I like the ak—exercise alcohol rule. Dr. Justin Marchegiani: Yup. Dr. Tom Bilella: Never have more alcoholic
beverage a week than exercise sessions. So these are little pearls that I, you know,
disseminate, explain to my patients, but me personally, I try to stay clean 90% of the
time. Dr. Justin Marchegiani: Love it. Now with—with your carbohydrates, what does
that look like? Because typically veggies will get you—if
you’re doing like a veggie or two at each meal, you’ll be—be maybe around 20 or
30 grams of carbs especially if you minus the net fiber in there. Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: How’d that look
for you? What do—what do your carbs look like? Dr. Tom Bilella: Well, yeah, I pretty much—pretty
much go low carb all through the day. I’m doing my veggies and at night, I’ll
oftentimes get a starch. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: Potatoes, sweet potato, okay. Because I sometimes just feel a lot better
with that starch in with my veggies and my protein. I think health my serotonin levels. I think it really helps my cortisol curve,
you see. So oftentimes— Dr. Justin Marchegiani: I agree. Dr. Tom Bilella: If I do my starch I’ll
do it at dinner. A lot of people thing you should do it breakfast
and if that works for you, fine. But I like my protein and my fats through
the day and at night I’ll do a carb. Now quite frankly, if I do a body composition
analysis or I’m gonna be speaking or going somewhere and I wanna get a little bit leaner,
I might even reduce my carbs further. But as a general rule, I like to get my clean
carbohydrate at dinner, and I like to eat my protein first. I like to eat my protein food first then have
my carbohydrate to blunt that insulin spike. Dr. Justin Marchegiani: I 100% agree, a lot
of research on carb back loading, we’re a little more insulin sensitive at night. We have more cortisol in the morning, mobilizing
sugar, so we don’t need the extra carbohydrate converting the sugar in the a.m. Done studies on firefighters, they took the
carbohydrate portion, spread it out evenly for one group, took the other group, had it
all at night and they were already obese to begin with, and the other group lost the most
weight. Same calories. Dr. Tom Bilella: Absolutely. Yeah, I mean, you ever watch Seinfeld? Remember George the day he did everything
opposite his impulses— Dr. Justin Marchegiani: Mmm. Dr. Tom Bilella: Sometimes the opposite, you
know, instead of oh, do carbs at night, you know, if you remember Seinfeld, George did
the opposite impulse. He told George Steinbrenner off when he got
the job. He was at the diner. He went right up to the girl and he said,
“I—I’m—am unemployed and I live at home,” and he got a date with the girl. So the point is that in nutritional medicine,
you know, be open-minded. Because I would have never said that 5 or
10 years ago. I’d be like, “No, you gotta get protein
and veggies at night and go to sleep.” Not everybody and especially if there’s
an HPA axis dysfunction. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: Oftentimes that carbohydrate
night is crucial. Dr. Justin Marchegiani: Right and the same
thing in—in real world. If you’re getting conventional, medical
or nutritional information, right? Eat 11 servings of grains a day. Dr. Tom Bilella: Ugh. Dr. Justin Marchegiani: Do the opposite, you’re
better. Dr. Tom Bilella: Yeah. Dr. Justin Marchegiani: You know, high cholesterol
is gonna cause all these problems, do the opposite. Dr. Tom Bilella: Do the opposite. Dr. Justin Marchegiani: You know, eating eggs
is gonna cause problems. Do the opposite, right? Bacon. Do the opposite. Dr. Tom Bilella: Yeah, someone once said,
that’s better than me, the masses are Asses. Now I hate to say that, but if you’re doing
what everyone else is doing, there might be a problem there. But be , you know, the point is be open-minded. And I like what JT that once said on a—on
a podcast. He’s a naturopath. Dr. Justin Marchegiani: Uh-hmm. Yeah. Dr. Tom Bilella: You know, the perfect diet
22:50 e to one set on up on a podcast is not the math you provide is ever found it’s
created you know so you like to my client be open-minded weren’t work together for
it was best for you: Leah macronutrient way you know or you need to use key tones you
know I’m at eugenic I use misogynist key tones in your program so I’m very open-minded
I certainly have some you know some backbone things are some rudimentary things but is
different Dr. Justin Marchegiani: Love it love it it’s
really good know what your take on skipping breakfast in the morning got so you know in
fasting was first introduced of a Giambrone years ago I like that set against the like
you know bodybuilding. Dr. Tom Bilella: Yeah. So you know intermittent fasting was first
introduced by John Breadrid. Talk about it years ago. I was like dead set against it because I came
from the old body building school, like “Oh, you gotta use the one hour waking up and uhmm–so
you know and then people do had HP axis dysfunction. You gotta be careful you know because you
can’t stabilize your sugar if you naturally, if you have low cortisol because you have
phase III. You gotta be really careful. Yeah-Uhm but some people do well with it. But I will say this too. I also will see people come to see me, a lot
of cross fitters who ranges helps fitness things. They start getting fatigue or they start getting
performance deficits then they come see me. I run their blood work and it’s atrocious. I mean reverse T3 is high, their thyroid is
down, their testosterone levels are down, their C rec to protein levels are up. They are overstressed. They are training too intensely, not eating
and they are going too long between meals. These people, they need to start eating in
like often times, start training less. Dr. Justin Marchegiani: Yes Dr. Tom Bilella: If I recommend missing breakfast,
maybe using some ketones in the morning or coconut oil. Okay. But uhmm I’m having success with some ketones
in the morning. I think there’s something too with 12 or
16 intermittent fasting especially those with insulin resistance. If you got a guy at 3rd percent body fat and
his insulin level is really high, you gotta get them down. Dr. Justin Marchegiani: Yeah Dr. Tom Bilella: So you get him to go 12-14-16
hours without eating in the beginning, your gonna see good changes physiologically. Dr. Justin Marchegiani: I appreciate that. I think it’s important to talk to clinicians
about these things because we’re not into jamming a square peg in a circle hole. We are about giving the right information
for the right patient. We know different things work at different
times. You got a lot of people online where intermittent
fasting work for them therefore some in that everyone has to do without any exceptions
or you know metabolics, specifics, have this issue or adrenal or female hormones. So like how you add the clinical aspect. You really tailor it. It’s really important. Dr. Tom Bilella: Yeah. And I have some clients who actually need
25 percent of their calories at breakfast. I have the opposite. I have people who have a hard time keeping
at all their health in check, hunger energy cravings. Okay, so their health is not in check. And I then would have to say, “listen, I
want you getting five to six hundred calories at breakfast with a good macronutrient breakdown
and like “Oh, Doctor Tom, I felt so much better all day long” Dr. Justin Marchegiani: Oh, I agree. And I think you kinda valued it to Sunday
being your cheat day. I think once you get really healthy you can
play around with and cheat a little bit. Like you see guys in the major leagues with
this crazy swing and this and that. Well they had to get the fundamentals down
first once you get the fundamentals, you can always cheat and kind of you know, adlib if
you will. Dr. Tom Bilella: Yeah, I agree a hundred percent. What I’d like to do, though and I think
people should try this. Every year, I get this from my friend Shawn
Philips. I try to get the best shape of my life at
that timeframe. So I used to start mid March and go to Memorial
day and I got a good body in mind and every year we do a physique transformation challenge
and we gotta get my buddies to do it. We do body comps, we do before pictures and
we do a 10-week program. So for this10 weeks, I don’t have a cheat
meal on Sunday. I’m trying to go for maybe 17% body fat
down to 12-13% body fat. So once a year, I try to get in really good
shape for me and for the rest of the year, I give myself some wiggle room. Dr. Justin Marchegiani: Got it. And when you’re doing that, are you counting
calories at all? Or more focused on the carbs? Dr. Tom Bilella: Good question, man. Uhm, in the beginning I keep a food journal
which I recommend all my clients in the beginning. In the beginning I usually am, uhmm until
it starts to get like instinctual going okay that I do my weekly body comps. If I feel like I nailed it with my macros,
okay. Then I’m just like gonna ease up but good
question. The first couple of weeks, I’m gonna chart
everything. I’m gonna add up my calories, I’m gonna
add up my protein, carbs and fat. I’m usually gonna do my body comp at 180
pound lean body mass, weigh about 216. So I’m really gonna target getting about
180 grams of protein for today. And I will kinda do some carbohydrate patterning. Some days higher, some days lower. So it’s all different and every year it’s
interesting I’ll be 53 my body changes. So what worked three years ago, might not
work with me today. Dr. Justin Marchegiani: Interesting. And with your carbohydrate or with your calorie
consumption, do you ever go so low calorie where you’re hungry throughout the day. Or you try to just have enough so you feel
satiated? Dr. Tom Bilella: Yeah, I never try to get
hungry especially from working because if I’m hungry and working, it’s not good
for the client or the staff or me. Dr. Justin Marchegiani: Yeah, hungry. Yeah. Dr. Tom Bilella: But uhm but you know this
year, Uhm the first year I’d probably be incorporating some exogenous ketones. So you don’t really get hungry on those. So it’s kind of a secret weapon. Dr. Justin Marchegiani: It is. Dr. Tom Bilella: If I do need to drop my calories
and I think you can do that from time to time. Maybe two days a week. Uhm to get that extra fat loss. Uhm it’s not gonna, it doesn’t pain you
at all. You don’t feel the actual cravings when
you got the therapeutic exogenous ketones. Dr. Justin Marchegiani: And you mix that in
your coffee? Dr. Tom Bilella: Uhm sometimes I do. They do make cute little cream but typically
I’m gonna put it mid morning – mid afternoon. Uhm I’m just gonna ring my ketones. Dr. Justin Marchegiani: God. People wanna get more information about the
keto OS. Beside with that, you have info on it? Dr. Tom Bilella: Yeah. At my site, which is nutritioncenter.com,
there’s a site and I believe it’s, I have a thing. At the end I have shopketontc.com but I’ll
get the exact email site for you. But yeah and there’s something called the
five-day experience pack. If you’re interested, we could mail you
the uh five pack and see if you’re noticing what most people notice which is simply this,
direct improvement, mental focus and clarity, unlimited flow of energy and significant appetite
control. And that’s what you will notice with the
ketones. Dr. Justin Marchegiani: Yeah, I like it too
because you don’t have to go low calorie to get there, right. There’s nutritional ketosis and there’s
starvation ketosis, right? So you can get there whether its with like
the betahydroxybutyrate ketones or high dose MCT. Uh the great way is to get your ketones up. And you measure them at all? Dr. Tom Bilella: I sure do. Uhm I actually don’t even do the urine anymore. Coz urine is not that accurate. I use the ketonic meter, I use the breath
meter. And when I chose to uhh a ketogenic product
to drink- exogenous ketones. I actually did the research and then bought
them and determine which one raise my ketone levels the most. Coz we’re all walking around with some ketones,
right? Dr. Justin Marchegiani: Yeah Dr. Tom Bilella: You’re a .3millimolar. You gotta get to like 1.0 to 1.5 to be in
a therapeutic ketones, to feel the therapeutic benefit from a central nervous system stand
point. And one dose of the Keto OS typically raise
you 0.5 and that’s gonna put you in your sweet spot. So to answer your question, absolutely, I
love the ketonic breath meter. Super convenient, not quite as accurate as
the blood droplets. But you know me Just, you know me I’m a
quick guy from Jersey, I like to get things done fast. So I don’t have the time, well I do have
the time but I prefer not to do the blood droplet and wait so I just blow into the meter,
within two minutes I get data. Dr. Justin Marchegiani: It’s not quantitative,
right? It more gives you the color and tells you
what zone meant. Dr. Tom Bilella: Exactly. Blue, yellow, green and red. Red indicating ketoacidosis which will never
probably happen in the therapeutic ketones. But, right so you’re not gonna get a 1.3
millimolar read out. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: But you do know and you can
feel it as long as you get into the yellow which is trace and uhm blue which is moderate,
you’re measuring acetone in the breath which is an indication direct correlation with betahyroxybutyrate
in the blood. Dr. Justin Marchegiani: Exactly. And here’s the other meter I use. The precision xtra by Abbott. Dr. Tom Bilella: That’s the best. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: That’s the best for sure. Dr. Justin Marchegiani: And I find like in
the morning I sit between a .5 and 1 on the millimoles and I feel phenomenal with that
and I agree with the Keto OS I’ve seen it, I’ve done experiments and videos where I
can get it to pop up uhm .3 – .5 millimoles Dr. Tom Bilella: Yeah, exactly. And people like Tim Ferriss, you know, he
actually will only write and do lab at his work when his ketone level and his blood is
at a certain point coz he knows that’s the most efficient time for him. Dr. Justin Marchegiania: Absolutely. And if you have image neurological damage,
whether it’s Parkinson’s or severe insulin resistance, you’re gonna have to do synthetic
extra ketones as well because the brain, the minerologies, dysfunctional maybe even uhm
destroyed. It has lesions in the brain and those fuel
centers aren’t quite ready to pick up glucose anymore so that’s where it’s really important. Especially, the Alzheimer’s data is quite
compelling. Dr. Tom Bilella: Yeah, I think we’re really
scratching the surface right now on the therapeutic benefit of ketones for the neurodegeneration,
the neurodegenerative disease. But well you know the whole ketone thing started
years ago with seizures. But uh yeah, there’s no doubt about it. There’s a lot to it and uhm I think the
research is gonna grow stronger. And oftentimes, the first time that you get
your ketones at a certain place at 1.0, something happens in your brain. It’s like, to me its the biggest nutritional
breakthrough since creatine monohydrate times a hundred. Dr. Justin Marchegiani: Yeah, I agree and
I was looking at Mayo Clinic in 1910-1915 unreal over hundred years ago, they were using
ketogenic diets for epilepsy. Dr. Tom Bilella: Absolutely. Yeah Dr. Justin Marchegiani: It’s crazy. I see kids with epilepsy they weren’t even
told about ketogenic diet by their conventional medicine. This stuff has been in the medical journal
for over a hundred years. And folks, frankly your medical doctors aren’t
educated in nutrition so you really have to understand where their specialty is which
is trauma and acute care medicine but outside of that, you really gotta see a functional
nutritionist. Dr. Tom Bilella: Represent, man. And that’s why you know I’m all about
helping as many doctors increase their practice profitability and really their productivity
capacity and skill to see more people through my legends club so we can help more people. We were at seminars together and the stat
was this is at you know, a hundred million people in this country who need functional
medicine. And there’s only like ten thousand or twenty
thousand practitioners max that do what we do. No, it’s not even that. I’m sorry, like twenty thousand patients
for every one functional medicine functional nutrition doctor. We can’t handle all this. And the problem with most functional medicine
doctors only seeing seven patients a day. This is from the IFM report, okay. Tom Blue did the research, 7.2 patients a
day, okay. You’re not gonna change the world seeing
twenty patients a week. So we know that nutritional medicine, functional
medicine it’s here. It works it gets to the root cause and it
changes lives. Dr. Justin Marchegiani: Love it, love it. Now you did a post on Facebook a few months
ago and I love it. It was like your top seven ways to build muscle
and get back in shape. Uhm may I put you on the spot right now uhm
we can pull up your Facebook and reference it if you need to but you remember those top
seven things? Dr. Tom Bilella: Well, yeah. Basically I did a book with Sean Philips years
ago. Sean Philips started from the EAS camp, okay. So was it building muscle or getting leaner
or both? Dr. Justin Marchegiani: I think it was both
but you talked about carbohydrates, you talked about post work out and pre work out, nutrition. I wanna pick your brain on that. You have that dialed in. Dr. Tom Bilella: So interesting, much is as
much as we talk about therapeutic ketones, there’s still something to nutritional timing. And for my young athlete high school and college
who are looking to increase lean body mass and performance. There’s still something about pre exercise
snack, protein and carbs and then during the workout, drinking a glucose electrolyte solution
with some branch chains. Then post workout within 30-4 minutes, getting
a carbohydrate protein drink with a certain ratio to actually promote an insulin spike
with the right amount of leucine and branch chains to evoke protein synthesis, okay? So that’s really what I was really probably
talking about in that post don’t still underestimate the value of nutrient timing as taught or
the research on the VA University years ago. The research there was 4:1 ratio carb:protein
for aerobic. Dr. Justin Marchegiani: Aerobic? Dr. Tom Bilella: Yeah, That was anaerobic,
but if you anaerobic uhm football player, soccer player I dial it in maybe 2:1 or maybe
2.5 : 1 carb:protein post workout or depends on how lean the athlete is to actually, you
know kind of getting the chemistry right to quench cortisol. And you quench cortisol by increasing insulin
right cortisol insulin or indirect. So you can start brining cortisol levels down
by spiking insulin. Insulin is still the most anabolic hormone
in the body. Dr. Justin Marchegiani: It is. Dr. Tom Bilella: And as long as you have the
essential amino acids, like leucine, you’re gonna actually turn on the mTor pathway which
is how actually you make protein in the body or make muscle. So that was that post was about getting the
right amount of calories, you know, frequent eating. Make sure you’re actually burning more calories
a day than you actually burn, okay. So that’s again for that person whose sole
purpose increase in body mass, you know, coming from a body building background you know as
a former Jets nutritionist, New York Jets nutritionist years ago. Dr. Justin Marchegiani: Oh yeah. Dr. Tom Bilella: So these are things we had
to apply for these athletes. Dr. Justin Marchegiani: That’s great. So kinda reader’s digest version, what is
the best pre workout nutrition of like, do you add creatine in there? Branch chained amino during or after or before? Dr. Tom Bilella: Good. So let’s just start with the macros. I like to get easy about 20-35 grams of carbs
so you can use something like apple sauce. And about 10 grams of protein, like uh half
a scoop of protein powder. Some people do an orange and uh a hardboiled
egg. Quite frankly do you wanna talk to me he best
pre exercise it’s generation UCAN, okay. So generation UCAN is a superstar which is
a proprietary product that’s the slowest releasing carbohydrate you can get. You put some protein with that. So 30 minutes before you wanna tap off glycogen
level, get some carbs in there, some protein and then during the workout you’re actually
you’re consuming uhm protein and carbs during the workout. So you’re raising glycogen, raising glucose
and you’re putting amino acids in your body. So while you’re training, you’re almost
like recovering as you’re exercising. Coz exercise is catabolic. Dr. Justin Marchegiani: Yeah. Dr. Tom Bilella: Recovery is anabolic. Catabolic means your body is breaking down. So you wanna actually have a pool of amino
acids and carbs to draw from by not depleting glycogen and amino acid reserves. Dr. Justin Marchegiani: So what kind of protein
powder during the workout? Is that a branch chain amino? Is it whey protein MCT? Dr. Tom Bilella: That’s a good question. You can do any of those man. I mean using this branch chain amino acid
with a 2:1 ratio leucine to valine isoleucine. You could do something simply easy. You can do a product and put uhm, like, I
use a product Endure or you can do many different products. Like a little bit of whey protein in there
and drink it like a creamsicle. Dr. Justin Marchegiani: And how much branch
in amino, do you uh 20 grams? Dr. Tom Bilella: No, during the workout, you
just need about 6 grams. 4-6 grams during the workout with approximately
25 grams of carbs, uhm depends on the size of the athlete. But as a general rule, during the workout,
25-30 grams carbs and about 6 grams of protein or ideally 4-6 grams of branch chains. Now for example, whey protein is a really
great protein for building muscle because it’s 11 % leucine. Whey has the highest branch chains in leucine. Dr. Justin Marchegiani: why? Dr. Tom Bilella: Yeah, which is why- yeah
right. Whey protein is like the gold standard and
when I teach my staff or my health coaches like what’s the most important amino acid
for protein building, it’s leucine remember. I love leucine. Well- Dr. Justin Marchegiani: Ha ha Dr. Tom Bilella: So the point is its that
it’s actually probably better to just do the straight branch chains but as long as
you’re, you know getting pre exercise while you’re training you’re consuming water
and glucose electrolyte solution and what do I mean by that? Some sort of carbohydrate. The one I use is glucose polymers and a crystalline
fructose with sodium chloride, magnesium glycinate. So you’re getting glucose, electrolytes
and branch chains or essential amino acids. And then post workout to top it all start
the recovery program. Start the recovery program with a post workout
shake. Dr. Justin Marchegiani: That’s great. And a post workout shake can be any like,
let’s say 30 or 40 grams protein is fine? Dr. Tom Bilella: Yeah. At least 20. Dr. Justin Marchegiani: I know Polycom was
doing a lot of the cytomax. Like a lot of the- Dr. Tom Bilella: Yeah, cytomax. I was uh watching uhm a quick video from the
society of the weight training injuries specialist at —I speak there a year, almost every year
and Darryl Willoughby, I think his name is. Dr. Justin Marchegiani: Uh huh Dr. Tom Bilella: One of the authors of the
sport nutrition book. A minimal about 3 grams of leucine necessary
to start protein synthesis. So if you’re doing 20 grams of whey protein,
that’s like 2.2 grams of leucine so wanting to bump that up to about 30 to ensure about
3 grams of leucine. I’m talking for a guy here. For a woman it might be a little bit less
but post workout 30 grams of protein, they say “Tom, how many carbs?” Depends on the individual, depends on the
sport, might be 30 grams of carbs, might be 120 grams of carbs post workout. Dr. Justin Marchegiani: God. So you’re doing some maybe half a scoop
pre then you do protein/BCAA during and you have another post shake right after the workout. Dr. Tom Bilella: Yeah. Just one correction there. During its BCAs and glucose electrolyte solution. Dr. Justin Marchegiani: Got it. Uh- No I mean uh Dr. Tom Bilella: You’re still getting carbs
and protein each time-pre, during and post. Dr. Justin Marchegiani: And where does creatine
fit in there? Dr. Tom Bilella: Yeah, creatine again love
creatine. Uhm certainly before and after it’s an excellent
time to take creatine. So after we talk with the macros, I’ve work
with the high school athletes and I work with some of the best college athletes in the country. You know we get that down. But creatine is not just for building muscle
its certainly for recovery and explosive power, okay- So I like to do creatine before and
after workout. Dr. Justin Marchegiani: How many grams? Dr. Tom Bilella: Yeah, depends on the size
of the athlete. But a general around 10 grams a day if you
say for a 150 lb., male athlete. And of course research shows that if you do
a lot of load phase, you can saturate yourself with creatine and I do believe the load phase
works. I used to do a load phase in my body building
days and that could go up to 25-35 grams of creatine for 5-7 days. So I’ve seen good results with power lifters
and body lifters. But as a general rule, using creating 5-10
grams more to 10 grams a day. 10 grams if you work out, 5 grams when you
don’t’ work out is a good fundamental protocol for creatine. Dr. Justin Marchegiani: That’s great. And the major benefit is that you’re giving
extra fuel source for the muscle for the high intense movements but also doesn’t it increase
growth hormone, too? Dr. Tom Bilella: They say yeah- lot of benefits. I don’t know the exact research on that
but I believe that it’s true. You’re certainly getting new fuel source
and you know-creatine gets into the muscle and there’s a solubilizing effect where
water will then follow creatine and the muscle cell be actually larger and better hydrated
which is less likely to get to catabolic process. Well you actually get creatine as an energy
source per 6 seconds of explosive activity or running can be actually drawn from creatine
before you go on ATP. Dr. Tom Marchegiani: Yes, right. Dr. Tom Bilella: You can break down the creatine
phosphokinase so you can release, you know energy from the ethyl phosphokinase. I guess it is phosphocreatine I’m trying
to say. Dr. Justin Marchegiani: Yeah, yeah. Dr. Tom Bilella: And then going through ATP
then run glycolysis. Alright. Dr. Tom Marchegiani: I love it. Dr. Tom Bilella: So you’re getting a new,
you’re getting a fuel source that maybe wasn’t there until you do exogenous creatine. Your body makes creatine but I think the Russians
and the Eastern Europeans showed 50-75 years ago the benefit of creatine. Dr. Justin Marchegiani: Love it. And now you’ve been doing like doing a kre-alkalyn
or monohydrate? Dr. Tom Bilella: Yeah. I was uh- recommending a kre-alkalyn a buffer
creatine. You tend to eat less and it’s easier on
the digestive tract. Dr. Justin Marchegiani: Love it. See, these are all actionable bits information. You’re not gonna hear these anywhere, folks. Love it. Very cool. So we got the performance nutrition aspect. What are the key movement patterns you’re
doing in? Coz you got 30 minutes exercise. I love that. It’s efficient. It’s practical. What are the movement patterns that you’re
doing? Dr. Tom Bilella: Okay, good. So I uh- Good question. So I’m trying to get to different phase
of cardio or to this phase, right. I never do the cardio late in the same day. Yes, I’ll do a warm up and yes I spend a
lot of time rolling and stretching. So as I get older, I realize you need everything. But if I’m doing a weight training, I’m
actually I uh- oftentimes I do a 4-4-4 program. Something I kinda came up with which is 4
sets per body part and this is what you’re at too. 4 steps per body part. I’m doing chest, might be 2 sets of a bench
press and 2 sets of say, flies. Now that’s after warm up set or two. A lot of people are doing 8-10-12-14 set for
a body part. I’ve seen people do 30 sets. It’s ridiculous. But the 4-4-4 is the four second concentric,
that is where your muscle is shortening, okay. So if you’re doing a bicep curl when you’re
hand comes up to your shoulder, that’s concentric. And then eccentric is the opposite. When you’re going down against gravity. If you’re doing a 4-second concentric and
a 4-second eccentric, that’s a lot of time of tension on the muscle. That’s time of tension training. You have to use 30% less weight. Easy on the joints- four seconds up, four
seconds down, four sets per body part. You’re done. Dr. Justin Marchegiani: I love it. And isn’t it also known as lactic acid training,
as well? Dr. Tom Bilella: Yeah. I don’t, I don’t know if it’s exactly
like the lactic acid training. But we do know that lactic acid training is
highly effective in getting lean but I think there’s some crossover there. I just know this is more time of tension training. We know that on an eccentric contraction,
you’re breaking more muscle. This is for hypertrophy, Justin. This will not be for like a college football
player looking to get faster, okay. This is for hypertrophy training and hypertrophy
means getting the muscle bigger using free weight or dumbbells. Easy on the joints and you’re getting and
improvement in insulin sensitivity, okay. So you’re actually getting muscle isolation. Coz a lot of people on the gym when they’re
training, they’re just using momentum. They’re just throwing the weight up and
then let it drop down. If I put EMG on the muscle man, that’s not
an 8 second contraction. That’s maybe a .5 second. Dr. Justin Marchegiani: Right. Dr. Tom Bilella: So you get done in 4 sets
but some of these people are doing in 16 sets. Dr. Justin Marchegiani: Love it. So we got the 4-4-4. That was a question I actually texted you. Thanks for answering that. That’s great. Dr. Tom Bilella: Yeah, You got it. Dr. Justin Marchegiani: And what are some
of the other movements? Are you doing like squats, are you doing deadlifts,
lunges? Dr. Tom Bilella: Yup, I’m squatting, you
see, every week still. I don’t go up real high anymore. I used to go up high instead uh- Believe it
or not once I did 315 for 29 reps. Dr. Justin Marchegiani: Holy God. That’s crazy. Dr. Tom Bilella: Ha ha.. It’s crazy. 27 actually, no- 37. I was sore for 2 weeks. It was a contest against my friend but that’s
another story. I know go up to 225 maybe 245-50. From going very slow and controlled, alright. So I’m squatting, see, twice a month. The other two days a month, I might be doing
trap or deadlifts. Trap or deadlifts , so I’m in there and
very controlled. So I’m not putting a lot of load on my spine
anymore and little load on my spine maybe be two times a month and barely go above 240-250,
alright. I used to do a lot more on my body building
days. I do believe that there’s something very
important and special about the squat. And I only go as low as my body takes me. I think of this and go, ” You gotta get
your butt down to your feet”. Not at 52, man. I stretch and if I try to get parallel, great. If I’m just slightly parallel, so what? It doesn’t matter. I’m not going to stress my joints and my
biomechanics because trainer next to me at 30 years old is going, “get your butt to
the ground”. That’s ridiculous. So I’m still doing compound movements. I bench yesterday. So I’m doing maybe 3, 2-4 sets of bench,
trap or deadlifts. I’m doing barbell squats. Uhm that’s what I’m doing. Dr. Justin Marchegiani: Now, what’s your
take on back squats vs. front squats? Dr. Tom Bilella: Good question. I used to do front squats. I don’t anymore because they’re too dang
hard. And uhm but I think there are some benefit
to front squats. A lot of the cross fitters are doing the front
squats. Uhm again, I think the risk does not weigh
the benefit for some people with that with respect to the stability because what is the
first rule of exercise, Doctor Justine, don’t get hurt. Dr. Justin Marchegiani: Right Dr. Tom Bilella: That’s the first rule of
exercise. Second rule is progressive and variable. I don’t think most people need to do front
squats unless you’re going to a cross fit game or front squat competition. Does it change the forces and the activated
muscles? Of course it does. But for me, I like the stability of the barbell
on my back. You know, up my back and below my traps where
it feels more stable. I can engage my core, I can contract my lats
and I can go up and down slowly. So for me, I like the back squat. Dr. Justin Marchegiani: It was a bit with
the front squat is you start to fatigue in the upper arms before you, before your glute
and your legs get tired. Dr. Tom Bilella: Yeah. And if you look at basic primal motions, if
you had to put something and lift it up, you will never put it in your front. You’d put it on your back. Dr. Justin Marchegiani: You would’ve have
to put it over your back and you’d hold it that way. Dr. Tom Bilella: You would put it over your
back, you know. Paul Cheng would say that, right. So you would, you would put it over your back. That would be more of a primal movement and
pattern than putting it on the front. Doesn’t make a lot of sense. Uhm but again, it’s all about the person’s
goal and if you know they feel better with the front than in the back then maybe that
works for them. But I like the back squats. Dr. Justin Marchegiani: Love it. I’m ready to go to the gym right now work
out, man. I’m pumped, love it. Dr. Tom Bilella: Yeah Dr. Justin Marchegiani: So let’s transition
back to functional medicine coz you do a lot of different lab test. What are you big, what are your favorite lab
test and why for your patients coming in? Dr. Tom Bilella: Well the big question. Well what I do and this is kind cool uh I
started doing this a month ago. A lot of my clients are coming to me for fatigue
and weight loss resistant, right. So when I’m looking at my functional chemistry,
I now take a red dot. And every time there’s some marker, like
low ferritin, high cerebroprotein, low vitamin D, low 3T3, high homocysteine, okay. I’m putting a red dot right there and on
that red dot, a little sticker I put fat burner and put an X through it. I’m saying “Mrs. Jones, you did not have
a chance of burning any fat or having good energy because uh look at your labs.” So I’ll actually go, “you have 5 or 6
crucial indications in your blood chemistry why your fatigued and you can’t burn fat.” They inevitably say what my doctor told me
this. And I’m used to taking the high road now,
Justin – I’m 52. When I was 24 doing this, I didn’t take
the high road and I would just kinda say, well- doesn’t matter what I said. Now uhm like “listen, we’re doing specialized
test. If you’re not asking the right questions,
you won’t get the right answers”. Or sometimes I’ll say “your doctor is
running ante graded blood work” or “here she just haven’t interpret them”, if I
need to go there. But the point is, I just need to name some
things that are very important markers on blood chemistry that are crucial for longevity,
fat burning, etc. alright. So I think that’s my best answer. Dr. Justin Marchegiani: Love it, love it. Very cool. Outside of that, I mean kinda cropping up
here, is there anything else you wanna address or kinda bring to the listener ‘s that we
haven’t already addressed so far? Dr. Tom Bilella: Yeah. Well a little plug if you don’t mind. You know my passion is help as many as people
as I can to live a healthier, more productive life. Dr. Justin Marchegiani: Yeah, yeah. Dr. Tom Bilella: That’s my mission-my nutrition
treatment center practice mission. But my other mission now is to help end the
drug era in our lifetime. And you know, I wanna help as many practitioners
as I can uhm be successful means more profitable and have a mission to help as many people
as they can. And that’s my legend’s club. Doctor TomBillela.com, that’s B-I -L-E-L-L-A
.com If you want more information, let this club, just shoot me an email we’re gonna
phone for 50 minutes like explain my program. It’s super cost effective. Every two weeks, we do a module. We do a live —cal every two weeks. It’s a twenty-week program and it’s the
fundamentals, the essentials of business uhm in your practice. So I little plug there coz I think, united
we’re better and uhm if someone would like to try the ketones like at side here it’s
NTC.shopketo.com Dr. Justin Marchegiani: We’ll put all the
links below. Dr. Tom Bilella: Yeah, yeah. Perfect. Dr. Justin Marchegiani: To all listening,
just click it, it will be right there for you. Dr. Tom Bilella: Yeah. So that’s really it, man. And I would just like to recognize and appreciate
your work. We met at some seminars, I was impressed with
you the first day I met you-with your knowledge and with what you’re doing. I encourage people to go on your website and
just keep tapping in to what you’re doing. You’re actually just pretty darn young just
you’re a leader in functional medicine and this podcast is an example of that. Dr. Justin Marchegiani: Well I appreciate
that. And also, are you seeing patients virtually
at all? Dr. Tom Bilella: Not yet. I’m actually, I’m just starting now. Believe it or not. I’m actually doing something called an MRT
macro program where people can actually get on my site and get a food sensitivity test. And they can be anywhere and I or whoever
we do the food test. To be test, I get on the phone and I help
them dial in their macros but I’m certain do more zoom and Skype coz I’m having patients
travel over so. It’s not a big component of my practice. If someone is interested in an MRT macro program,
like “Hey Tom, let’s figure out how I should be eating”. They can go on nutritioncenter.com click the
shop button, boom we’ll send you an MRT kit. That’s a food sensitivity kit. We can phone a couple of times or with zoom
or Skype, and I go listen- let’s dial in your program. Dr. Justine Marchegiani: I love it. Love it. That makes so much sense. Alright, last question here. You’re stuck in a dessert island. You can only bring one supplement with you. What is it? Dr. Tom Bilella: You know Justin, I like to
question most severances, you know vitamin D. But if I’m in an island I hope I’m
getting some sun. You know, I’m gonna bring a B-complex, man. Because, you know, B Vitamins so important
for your Krebs cycle. I wanna make sure I make an ATP and I don’t
want any micronutrient deficiency and there’s lot other benefits of B vitamins. Just making sure its co factor in your Krebs
cycle. So I’m gonna be probably bringing my B Vitamins
but a close second is my keto OS. If I get ketones floating in my blood, maybe
I can have energy just to swim off the island and get to the mainland. Dr. Justin Marchegiani: Plus if there are
any coconuts on the island you can always eat that coconut meat. That will give you a lot of XCT. Dr. Tom Bilella: So I used to say B vitamins
but now I might have to say the fourth macronutrient with my keto OS to give enough fuel to do
what I need to do- to fight the cannibals and I can go up the mountains and make a hammock. Dr. Justin Marchegiani: I love it. love it. It’s very cool. And what’s your website again, Dr. Tom? Dr. Tom Bilella: nutritiontreatmentcenter.com
all one word. And for legends club its DoctorTomBilella.com
Uhm if you wanna get my newsletters, you know I do what’s ticking off Dr. Tom a lot. You can watch a Sophia Bilella videos. It’s really entertaining. We get a point across and the last one is
NTC.shopketo.com You’ll have the links there. But I really appreciate this platform. I had a good time. Dr. Justin Marchegiani: Awesome, Doctor Tom. Well I appreciate you. You’re an inspiration to myself. Being at your age, with your energy and your
health and just kind of overall uhm presence with uhm how much muscle how just overall
good shape you’re in. I love it, I really appreciate it. It gives a good kinda bullseye to attain when
I’m there. Dr. Tom Bilella: Thank you so much. Dr. Justin Marchegiani: Thanks, Doctor Tom. You have a great day. Dr. Tom Bilella: You too.

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