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 So yes, top 10 foods would be like the ones we talked about.
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But then in addition to that, which is really hard for people to understand, the number one food to avoid for you is... Welcome to the School of Greatness.
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My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur.
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And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness.
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 Thanks for spending some time with me today.
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Now let the class begin.
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 There's so many new Frankenstein foods out there, new manipulated foods, processed foods that people think are healthy that maybe aren't healthy.
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So I wanted to dive in first and talk about really what you think the top five or 10 foods or the categories of foods we should be thinking about eating for optimal health in all sense of the word, from mental health, brain health, to physical health, to spiritual health.
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 Yes.
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What would you say are those top 5 to 10 foods we should be thinking about and categories?
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Yeah, so first of all there's no difference between physical health and spiritual health and mental health.
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If it works for the body, it works for the body.
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Right?
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And it depends on where people are.
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So the number one rule would be to eat real food.
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And people don't even know what that is anymore.
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 60-70% of calories consumed are white.
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White flour, white sugar, and flavorless semi-synthetic seed oils that have been over-processed.
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There's no food value, nutritional value in those.
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It's all empty calories.
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60% of calories are from that?
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Yeah, I saw some numbers.
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60-70% of calories are from fake food.
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 So then, and the rest of the 30-40% aren't necessarily that great either.
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So the first part is just to teach people to eat real food.
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And if the earth produced it, if it walked the planet or it grew on the planet,
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 and you don't screw it up, then it's pretty good food, right?
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And then what I talk a lot about is low carb because, not because everyone has to have low carb, like China and Asia, they got around, they got along for centuries eating a bunch of carbs.
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Rice.
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But they didn't add sugar on top of it and they didn't eat six meals a day
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 with constant snacks and they had physical labor, right?
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So we have to put it in perspective, in context for the whole lifestyle.
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 so the sugar, the calories, the empty calories with sugar and white carbs and then low-carb is what you're saying about to start yeah and the reason I talk so much about low-carb is that somewhere around 80 I think Ben Bickman quoted 88%
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 of the US and probably a large part of the world's population is insulin resistant today and if you are insulin resistant that only means one thing you ate too many carbs for you
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 And that could be 20 grams for one person or 200 grams for another.
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But if you're insulin resistant, you ate too many carbs.
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And that's, it's not a few hundred million, it's most people on the planet.
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Really?
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I mean, it's billions.
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In the US, it's probably somewhere around 88%.
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I think if you go around the globe, it's probably still 60%.
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 are insulin resistant.
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Yes.
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And what does insulin resistant mean?
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What happens to the body if you are that?
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So it's an adaptation.
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Okay.
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The body will adapt to circumstances, to whatever conditions you throw at it.
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The body will make an intelligent adaptation.
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 And if you eat a carbohydrate, it will raise your blood sugar more than other types of foods.
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And if you raise blood sugar, now the way to control that blood sugar and get that blood sugar into the cell is to release insulin.
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So if you eat carbs, I use my hands a lot.
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So this is what I tell people, that if you eat a carbohydrate, your blood sugar goes up.
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 And then your body produces insulin to get that carbohydrate into the cell.
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And now if you wait a few hours, that insulin will come back to baseline and you can start all over.
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 But if you eat that carb and you produce that insulin to bring the glucose down, but then you eat again while the insulin is still high, now it's a stair step.
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Now you're just driving it higher and higher and higher.
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So insulin resistance is simply an adaptation where your body starts resisting insulin.
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And I've done a couple of videos where I liken this to a salesman.
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 right or a friendly neighbor you're new in your house the the neighbor comes knocking on your door and says welcome to the neighborhood here's a pie it's like you go great i'm so happy i feel welcome here someone brought me something i need so it's like the cell wants this fuel if it's occasional if it's appropriate
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 But then you have a thousand neighbors, and they're all just lining up outside your house, and every one of them brings a pie.
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 So after a couple of hundred pies, you're pretty tired of this.
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You start developing a resistance to neighbors bringing you pie.
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Right?
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So anything that the body gets too much of, it starts resisting.
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It's just, it's the way it's supposed to work.
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And when it resists the thing, what happens to the body?
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Is that when you store fat?
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Is that what that's meaning?
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Correct.
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Correct.
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So insulin is a storage hormone.
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It's an anabolic hormone.
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 its job is to get the glucose from the bloodstream into the cell and whatever glucose the cell can use in the moment it will use but anything that's in excess of what it can use in the next near near future is going to be converted to fat because we can only store a tiny little bit of carbohydrates and then the rest has to be stored as fat
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 So we can store somewhere around 1500 calories as carbs, but we have an unlimited storage for fats.
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Really?
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So like half a million calories.
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 And I call that a fortune of energy reserves.
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Because the body is smart.
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It wants to put on some extra weight for the winter when there's less food.
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So the body is super, super intelligent.
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And if you put on fat, there's a reason.
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But a lot of people would like a little bit less of a fortune.
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Exactly.
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I want to talk about losing fat.
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 in a bit, but let's...
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 I could go off course there, but I want to stick to what I was originally asking about, the top foods we should be eating and the foods we should be eliminating.
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So we talked about eating real food, low carb, and eliminating kind of the white, I guess, sugars.
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What would be the top foods you think are necessary?
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So I believe humans are made to eat meat.
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So I think that's a foundation for humans.
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I think our ancestors were hunter-gatherers.
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 And it doesn't really matter what you eat.
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I think meat, lamb, pork, fish, poultry, it all has roughly the same protein and nutritional value.
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I think variety is really good.
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But then I think there are lots of other things that we can eat.
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I think we should be very limited on grains.
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 Humans, I don't believe, were really made to eat a huge amount of grains.
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Why is that?
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And I think it's because there's this thing called paleo that most people have heard of.
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And paleo, some people turn it into a religion, and a lot of diets become religions, like keto and low carb and paleo become religions, but it's a philosophy.
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 And the paleo philosophy says that humans have been around on the planet for a while.
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And during that time, wherever our ancestors were, how far ever you want to go back to the African savanna, whether you want to put that limit like a couple of million years back or a quarter million years back,
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 Our DNA is mostly unchanged since that time period.
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So the DNA is what determines what kind of enzymes you can make, what kind of digestive tract you have to break down those foods.
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 So if we go a quarter of a million years on a certain type of food, and then all of a sudden we change it, the body has no idea what to do with that.
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That's foreign.
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It's an experiment.
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So agriculture with grains was basically introduced some 10,000 years ago.
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And for most of those 10,000 years, we had what's called ancient grains.
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 which were rye and spelt and einkorn and so forth.
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But then we got into the last 100 years or even the last 50 years, which in the big scheme of things, in the evolutionary scale, it's not even a blink of an eye.
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And now instead of four ancient grains, we have 25,000 different kinds.
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Really?
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 Yeah, so when they've started hybridizing all these modern wheats, they're not looking for health benefits.
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They're not looking for what humans can tolerate.
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They're looking for what is sturdy to grow and what has the highest yield and so forth.
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Wow.
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So you're not a fan of grains.
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 I'm not.
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I think some people can tolerate some grains.
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And I think if you do reasonably well with them, then I think you can eat some.
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But if you have any sort of sensitivities, or digestive issues, or allergies, or brain fog, or anything that isn't quite right, I think grains would be the first thing to go.
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Really?
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Where does oatmeal fall into that?
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 Oatmeal is, it's a grain.
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It is one, one of the friendlier grains because it is, it does have some benefits.
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It is naturally gluten free, which is, and it's not the only thing that people react to in grains, but it's the number one offender, so to speak.
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So normal, normal oats are gluten free.
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 But it's still a carbohydrate.
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It's still almost all starch.
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And again, it goes back to the 88%.
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If you're insulin resistant, then you need to avoid oats.
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If you're not, if you're super insulin sensitive, then you can probably have some oats.
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Right.
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And so does all carbs turn into sugar at some point?
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 Yes.
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Or most carbs or some carbs.
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Yes.
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Yes, they do.
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Now there's this thing, I might look into this and do a video on something called resistant starch, right?
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Because there's a lot of talk about it.
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I've kind of kept it in the background for a while.
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But yes, basically all carbohydrate turns into glucose.
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And what the argument with the resistant starch is that, well, some of it
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 doesn't get digested and becomes food for your bacteria in the large intestine but the key word there is some so if 30% reach the large intestine that still means 70% becomes glucose so again it's the people who are insulin resistant need to watch it and you need to understand where you are on that scale
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 so that you can monitor, and if you're getting results, fine.
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Then that's kind of what it's all about.
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If you're getting the results, then keep doing what you're doing.
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If you don't, then get a little stricter.
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Right, right.
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So what about the, you're saying meat is kind of the main category you're saying, or one of the top foods categories.
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 What about all the different people coming out in the last five, 10 years talking about vegetarianism and veganism and the benefits of that eliminating meat?
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Because I see different sides.
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I see people saying the lion diet only, it's like all meat, and now they've gotten rid of certain diseases and skin conditions, and I see other people.
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 vegetarian and vegan who eliminate things, but also people that go that far extreme and have more issues.
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So, you know, what are your thoughts on that perspective?
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I think people find the arguments that they want to find, right?
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So a lot of this is philosophical and ethical.
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 So I was a vegetarian for seven years back in the late 90s and I read a book and it was very convincing and one of the arguments was that, I mean there were lots of them, but one of them that I later sort of had a different perspective was that look at World War II.
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There was no meat around and people had way less heart disease and they had way less problems and they lost weight.
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 They didn't have much of anything.
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They didn't have any sugar.
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They didn't have any white flour.
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They didn't have any processed food.
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And that's the argument that is made erroneously so often.
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They pick something that's not a causative factor, but just a correlation.
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 So vegans versus carnivore, I believe that plant food can have some cleansing properties.
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So if you have cancer, for example, and you have a toxic liver, it's a fatty liver, it's an overwhelmed liver, it's just congested and toxic in so many different ways.
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 I think that you should go vegan.
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I think you should try that for three months, six months, maybe 12 months until you can re-evaluate because I think there's some powerful cleansing properties.
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But animal products are more rebuilding.
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 Right.
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So what are we looking to get from food?
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We're looking to get fuel to turn into energy.
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We're looking for building blocks to become tissue because your body constantly breaks down and you have to rebuild it.
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Right.
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So you need what I call genuine replacement parts.
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Sure.
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Okay.
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And if you're going to build a house and you, you, tree falls on your house and, and
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 the brick wall is damaged, you don't rebuild that with foam.
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You need the right stuff.
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And we are built from the foods that the planet produces.
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So we need genuine replacement parts.
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And then we also need vitamins and minerals.
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Those are the catalysts that help us convert the fuel and the building block into energy and tissue.
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And we get way more of that from animal foods.
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 right they have a higher food value much more of the genuine replacement parts and and it kind of makes sense if you think about it because you are meat right your body is your tissue is primarily meat and if you eat something that's close to your tissue it's going to be less of a transition for your body to turn that into your tissue
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 So yes, your body can turn vegetables and plants into protein and body parts, but it doesn't happen nearly at the same percentage of conversion or absorption.
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I mean, you're an elite world athlete, champion in the decathlon, arguably the hardest sporting event there is in the world.
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 You ate meat during that time, I'm assuming, and then after your career, you went vegetarian for six, seven years, you said, and now you're back on meat.
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So you've probably, I'm assuming you've studied and seen all the documentaries about veganism and these elite athletes that turn into vegan athletes and they have this superpower and then other people that are meat eaters, and you've done it yourself as an elite athlete, as a doctor and a nutritionist.
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 So what did you notice when you became vegan for seven years or vegetarian and then now back on meat after that?
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I did fairly well on it.
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The biggest challenge for me was that when you don't eat meat, then you tend to be more limited.
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 So if you're out somewhere traveling, now you're eating a lot of bean burritos and french fries instead of real food.
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Carbs, yeah.
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Correct.
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But I don't think I really... I don't know that I really suffered, but what happens with a lot of people
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 is that it might take six, seven, eight, nine, 10 years before they really become deficient in something, before they become anemic, before they're missing vitamin D and B12, because you have reserves of most of those.
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And in my case, I wish I'd known half of the stuff
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 that I know now because I was not an educated athlete.
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Back in the 80s you were taught to eat carbs.
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Eat your Wheaties.
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Eat your carbs over breakfast.
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 I kid you not, I probably ate more than 1,000 grams of carbs per day on average.
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I mean, I was working out four, five, six hours a day, eating 5,000, 6,000, 7,000 calories, and you burn it all off, so you think that, hey, there's no problem here.
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 When you stop working out and you keep eating that way, that's what happened to me.
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I never really gained the weight.
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I mean, I gained some.
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I got a little fatter than I was because I didn't maintain 3% body fat exactly.
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But I didn't really learn about food until much later when I was in chiropractic school and started putting it together.
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SPEAKER_01
Yeah, that's interesting.
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SPEAKER_01
 So you may not see the deficiencies in the first number of years, but what I'm hearing you say is you're probably eventually going to be more deficient.
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It's just going to be harder.
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And what you see as a clinician is that there is no black and white.
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Everyone is looking for, well, just tell me what to do.
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 Well, you can't do that.
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You have to understand where you are on the scale.
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And for some people, I'm sure there are super strong weightlifters who are vegans because their body can tolerate it, at least for many years.
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 but then you have all these people have been vegetarian or vegans for ten years and they start having all these issues especially thin females who might have stress issues and digestive problems and so forth so on the other so yes top ten foods would be like the ones we talked about but then in addition to that which
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 It's really hard for people to understand, and which we test a lot in the offices.
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The number one food to avoid for you is the one that you react to, right?
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Because that creates inflammation, that wreaks havoc.
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It doesn't matter how healthy that food is for someone else.
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 But if you can't tolerate it, if you have a reaction, a hypersensitivity reaction, that's the absolute worst food for you.
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Which brings us to the carnivores.
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And I think meat is a great foundation.
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 And this is just like a personal feeling.
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I don't think that carnivore is optimal forever for most people.
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It might very well work, but I think for most people, I think a good variety is probably better.
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SPEAKER_00
You mean only carnivore?
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SPEAKER_00
Correct.
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SPEAKER_00
Correct.
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SPEAKER_00
 But the people who get results from carnivore, the reason it's such a huge movement and it undeniably produces results is that if you eat something you're sensitive to, you get inflammation.
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Then those are the worst foods for you.
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And some people are so sensitive that they react to everything except meat.
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Right.
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Right.
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So it's the ultimate elimination diet.
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So now you've eliminated
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SPEAKER_00
 like if you go paleo you're gonna eliminate dairy and processed foods and sugar and grain because our ancestors didn't have any of that but if you're super sensitive you might still react to lettuce and bell pepper and all of these things so the people who get the tremendous life-changing results on carnivore they're the ones who only tolerate meat
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 That's the ultimate elimination.
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So now, for someone it might be that they ate meat and lettuce and it still didn't work.
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And when they cut out the lettuce, then they got the results.
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But it doesn't mean that carnivore is the best for everybody.
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I think anyone who has some issues that haven't been resolved and they have some autoimmunity, they have digestive issues and brain fog, I think they should try carnivore and see if it changes something.
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SPEAKER_00
 But again, then we go and we turn these things into religions and we say, it worked for me, so you should do it too.
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SPEAKER_01
This is the answer for everyone.
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SPEAKER_00
Yeah.
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SPEAKER_01
Because that's not the case, right?
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SPEAKER_00
Yeah.
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SPEAKER_01
Yeah.
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SPEAKER_01
So what are some other meats that you recommend that we should be eating?
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SPEAKER_01
Meat is, I'm sorry, foods that you recommend we should be eating.
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SPEAKER_01
Foods.
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SPEAKER_01
Yeah.
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I think then the next best would be tubers, like roots, sweet potato, rutabaga, parsnip, turnips, et cetera.
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SPEAKER_00
 Because they are generally fairly low carb.
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SPEAKER_00
Sweet potatoes are?
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SPEAKER_00
Sweet potatoes are a little bit higher in carbs.
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SPEAKER_00
They're way less than grains.
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SPEAKER_00
But a lot of these, like the rutabaga and so forth, they're fairly low carb.
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SPEAKER_01
Sure, gotcha.
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SPEAKER_00
 and they're also gluten-free and they pretty much fit into any regimen.
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SPEAKER_00
So if you're on an autoimmune diet, if you're on a lectin-free diet, if you're avoiding nightshades, the tubers are still safe.
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SPEAKER_00
What are the top tubers?
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SPEAKER_00
Sweet potatoes,
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SPEAKER_00
 Sweet potatoes, potatoes, rutabaga, turnips, parsnips.
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SPEAKER_00
What's the other one?
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SPEAKER_00
The celery root.
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SPEAKER_00
 So those are generally pretty good.
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SPEAKER_00
And again, if, so the sweet potato is generally more safe than the potato because the potato is a nightshade.
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SPEAKER_00
So if you, again, have those sensitivities and you're avoiding nightshades, then potato has to go as well.
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SPEAKER_00
Okay.
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SPEAKER_00
So we've got the tubers.
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SPEAKER_00
What's the next category you really like?
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SPEAKER_00
 So then, assuming that you're not sensitive to nightshades, then I would go with all of the non-starchy vegetables.
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SPEAKER_00
So now we got eggplants and bell peppers that I think for most people are good foods, but again, they have some lectins.
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SPEAKER_00
 then I think the broccoli and cauliflower are like staples in my house for sure.
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SPEAKER_01
Those are like very low calorie, nutrient dense, but also low carb too, right?
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SPEAKER_00
Yes.
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SPEAKER_00
Broccoli, cauliflower, they're like
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SPEAKER_00
 Four five percent net carbs, so it's very very low.
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SPEAKER_00
Yeah, and of course avocado which is really a fruit by by definition, but it has quite a bit of fat and Very very low carbs.
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SPEAKER_00
It's like two three percent net carbs.
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SPEAKER_01
Okay, and what's the deal with the nightshades because I know there's a big
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SPEAKER_01
 You know conversation about that right now where these these foods actually are hurting you You know these nightshades or it depends on your sensitivity level.
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SPEAKER_00
Correct.
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SPEAKER_00
They're hurting some people.
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SPEAKER_01
The plant paradise, right?
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SPEAKER_00
Correct.
0
SPEAKER_00
Yes, so Then I don't know what the percentage would be but I would not I think gluten hurts everyone Right, but I don't think lectins hurt
0
SPEAKER_00
 everyone.
0
SPEAKER_00
Not at those doses.
0
SPEAKER_00
Again, it's all about dosage.
0
SPEAKER_00
So nightshades have lectins and if you are sensitive to something, if you have inflammation, if you have some issues,
0
SPEAKER_00
 then I think it's sort of like the carnivore.
0
SPEAKER_00
Carnivore is more extreme but before that you want to try cutting out the lectins, cutting out the nightshades.
0
SPEAKER_00
But again it's not, some people sort of pick their little niche and say I'm gonna be the lectin guy, I'm gonna be the nightshade guy
0
SPEAKER_00
 And they promote that as the solution for everyone, but it's not.
0
SPEAKER_00
And low carb is not the solution for everyone.
0
SPEAKER_00
I have some skinny patients that need to eat carbs.
0
SPEAKER_00
They don't need to eat sugar and white bread, but they would probably do better eating 70, 80, 100 grams of carbs.
0
SPEAKER_00
Because they're very, very insulin sensitive.
0
SPEAKER_00
Their body has trouble putting on some weight.
0
SPEAKER_01
 Are there any other categories you think we should be eating?
0
SPEAKER_00
The leafy greens are kind of in the non-starchy vegetables, but they're sort of a little subcategory.
0
SPEAKER_00
And then I think some people kind of count the eggs with the meat, but I think it's a separate category because
0
SPEAKER_00
 Very few people are sensitive to meat.
0
SPEAKER_00
A lot of people are sensitive to eggs.
0
SPEAKER_01
People are sensitive to eggs.
0
SPEAKER_00
Yes.
0
SPEAKER_00
And again, it's not a majority.
0
SPEAKER_00
It's not like with wheat or pasteurized milk, but I don't know, 5%, 10%, 15%, 20%.
1
SPEAKER_00
 It's hard to tell because the people that come to my clinic, they're the ones who have the problems.
1
SPEAKER_00
So they're probably way more sensitive than the general population.
1
SPEAKER_00
Sure.
1
SPEAKER_01
Are you a big fan of eggs yourself?
1
SPEAKER_00
Yes.
1
SPEAKER_00
As a food group?
1
SPEAKER_00
Absolutely.
1
SPEAKER_00
Yeah.
1
SPEAKER_00
 yeah and I think quality is huge I think a lot of problems develop because people eat really really poor quality so I think if the if the chicken or the hen had a healthy life
1
SPEAKER_00
 and produces a healthy egg, I think you're much less likely to ever develop a sensitivity.
1
SPEAKER_00
But if that chicken is eating chemicals and hormones and was raised under horrendous conditions, I think your body is much more likely to develop a sensitivity to that because of whatever might be in there.
1
SPEAKER_01
Right, right.
1
SPEAKER_00
Any other final category you like as a food group?
1
SPEAKER_01
 The most nutrient-dense foods.
1
SPEAKER_00
Yeah, I do think even though dairy is a very common allergen, I do think a lot of people do well with some forms of dairy.
1
SPEAKER_00
So I typically recommend yogurt and sour cream because it's very rewarding.
1
SPEAKER_00
If you're doing a low-carb diet, then adding a little sour cream to something is super tasty.
1
SPEAKER_00
 I think cheese is okay for a lot of people, especially if it's like a good quality cheese, not the melty singles and all that.
1
SPEAKER_00
Not the nacho cheese dip at the movie theater, which tastes so good, but it's not that good for you.
1
SPEAKER_01
Yeah, I don't even know about that.
1
SPEAKER_00
I think I've trained myself into just associating chemicals with that stuff.
1
SPEAKER_00
I know.
1
SPEAKER_00
 But yeah, I try to get things as close to nature as possible.
1
SPEAKER_00
So if I have the option, I'm going to get pasture-raised eggs, I'm going to get raw cheese with as few additives as possible.
1
SPEAKER_00
Because nature made things for us.
1
SPEAKER_00
We are nature, right?
1
SPEAKER_00
And all the other animals on the planet, they graze off the planet.
1
SPEAKER_00
 They don't process things.
1
SPEAKER_00
They don't alter things.
1
SPEAKER_00
So as soon as we change it, we increase the likelihood of screwing it up.
1
SPEAKER_00
And the more we change it, the more we screw it up.
1
SPEAKER_00
So the closer we can get to the source, the better.
1
SPEAKER_01
Yeah.
1
SPEAKER_01
What would be three foods that you would recommend everyone eliminate?
1
SPEAKER_01
If you could eliminate or have very, very little every once in a while, but if you could almost eliminate these three foods from your diet, it would help you in a big way.
1
SPEAKER_00
 So I don't know if we can call them foods, but obviously sugar.
1
SPEAKER_00
Sugar in the quantity, refined sugar in the quantities we eat is absolutely toxic to the body.
1
SPEAKER_00
Number two would be processed fats.
1
SPEAKER_00
 So healthy fats are natural fats, butter, meat fats, pork, avocado, olive oil, etc.
1
SPEAKER_00
Because we don't change them, we don't mess with them.
1
SPEAKER_00
But anything that we make an oil from that doesn't come easily, like a seed or corn.
1
SPEAKER_00
Corn has just a couple percent fat in it, so it takes a lot of
1
SPEAKER_00
 heat and chemicals and processing to get any oil out of it.
1
SPEAKER_00
So it tastes terrible.
1
SPEAKER_00
 And then you have to bleach it and deodorize it and all that.
1
SPEAKER_00
It's not a food anymore.
1
SPEAKER_00
And those foods are extremely toxic.
1
SPEAKER_00
So soybean oil, corn oil, canola oil, all of those processed oils, and especially if they're turned into a food product like margarine or shortening or something like that.
1
SPEAKER_00
So I'd say sugar and seed oils.
1
SPEAKER_00
 And then something, again that's not really a food but I would put it up there and every time I make a video on this I get a lot of backlash and it's artificial sweeteners.
1
SPEAKER_00
Why are artificial sweeteners not good for us?
1
SPEAKER_00
Because they are chemicals.
1
SPEAKER_00
They're foreign substances.
1
SPEAKER_00
They were developed by companies who made pesticides.
1
SPEAKER_00
 and and the latest and greatest so so aspartame got a bad rap so then they had to hustle to come up with something else so they came up with sucralose and they were very careful to name it in a way that sounded yes sucrose sugar sucralose but the fact is and and then and then they said that well you know it's just like sugar and then it just has some chlorine just like sea salt
1
SPEAKER_00
 Well, in nature, sodium chloride is only bonded through like an electrostatic charge.
1
SPEAKER_00
I forget exactly what it's called, but it's not like a tight bond.
1
SPEAKER_00
So, yes, sodium chloride, perfectly natural.
1
SPEAKER_00
But when we bind chlorine to a carbon, nature never does that.
1
SPEAKER_00
Basically, every form of a chlorocarbon is a pesticide.
1
SPEAKER_00
 And one of the most famous ones was DDT, which was banned as a cancer-causing agent.
1
SPEAKER_00
It almost wiped out the national bird, the eagle.
1
SPEAKER_00
And it's so toxic, it's in our environment 50 years later.
1
SPEAKER_00
 So chlorocarbons are pesticides and that's what sucralose is.
1
SPEAKER_00
It's a chlorocarbon.
1
SPEAKER_01
Wow.
1
SPEAKER_01
So eliminate refined sugar, eliminate processed fats, which is mostly seed oils and artificial sweeteners.
1
SPEAKER_01
Are there any...
1
SPEAKER_01
 non-sugar sweeteners, natural, that you like or recommend that in the right doses are okay for you.
1
SPEAKER_00
Yes.
1
SPEAKER_00
So I use quite a bit of Stevia.
1
SPEAKER_01
That's not an artificial sweetener?
1
SPEAKER_00
No, no.
1
SPEAKER_00
So some people bundle it together with artificial sweeteners just because it's a non-calorie sweetener.
1
SPEAKER_00
 But it is a plant product.
1
SPEAKER_00
It's just a refined leaf, basically.
1
SPEAKER_00
And the thing to watch for, though, is that they don't mix it up with a lot of other chemicals, that it's the concentrated version.
1
SPEAKER_01
It's one ingredient, not 10 ingredients.
1
SPEAKER_00
Correct.
1
SPEAKER_00
Yeah.
1
SPEAKER_00
And another similar one would be monk fruit that is also
1
SPEAKER_00
 very similar in the way it tastes and looks and so forth.
1
SPEAKER_00
It's super, super concentrated and it's also a plant extract.
1
SPEAKER_01
So if you're going to add something to a coffee or a drink or something, stevia, monk fruit, you say is okay and the right dose.
1
SPEAKER_00
Yes.
1
SPEAKER_00
 And then in the gray zone, I would also put sugar alcohols.
1
SPEAKER_00
Some of them are better than others.
1
SPEAKER_00
I think the best one would be erythritol.
1
SPEAKER_00
 because it is very slightly metabolized by the body so it doesn't really affect blood sugar but it doesn't really cause any other problems.
1
SPEAKER_00
Some of the other sugar alcohols they sort of stay in the digestive tract for a while and then those sugar alcohols become food for your intestinal bacteria and that's where you get a lot of bloating.
1
SPEAKER_00
 so I would say sugar alcohols are okay if you eat them in moderation so this is always the trick in recommending food when you make a list and people want to know the best one and so forth and you categorize and rank them and now they say that is a good one I'm just going to eat that
1
SPEAKER_00
 Or Dr. Ekberg said sugar alcohols are okay so now I'm going to eat that every day.
1
SPEAKER_00
I'm going to bake with it.
1
SPEAKER_00
I'm going to buy the ice cream with it.
1
SPEAKER_00
 And that's the thing, everything in moderation.
1
SPEAKER_00
So sugar alcohols, if you eat a teaspoon or a tablespoon here and there, I think it's totally fine.
1
SPEAKER_00
But if you start baking with it and doing the ice cream and you start getting half a cup a day, now you're definitely going to upset the biome a little bit.
1
SPEAKER_01
 What matters based on your age range?
1
SPEAKER_01
You know, if someone's in their 20s versus I'm in my late 30s, almost 40, you're in your 50s, you said.
1
SPEAKER_01
Does it matter based on how old you are of what you should be eating?
1
SPEAKER_01
 how much you should be eating, types of foods or is it pretty consistent throughout the decades?
1
SPEAKER_00
I would say it's pretty consistent throughout and one analogy would be that I mean there's so many people they say that women should fast this way and teenagers should fast this way and women over 40 or under 47 so we love to complicate things but
1
SPEAKER_00
 Are there different foods on the savannah for one giraffe versus another?
1
SPEAKER_01
An older giraffe and a younger giraffe.
1
SPEAKER_00
Does the male and the female giraffe eat from different trees?
1
SPEAKER_00
It's like, not really.
1
SPEAKER_00
So I'm not saying that there's no value to that.
1
SPEAKER_00
 But I think we tend to overcomplicate things.
1
SPEAKER_00
I think if we just understand that it's like 99% the same, and then that last percent is where if we want to really pick it apart, then there may be some benefit there.
1
SPEAKER_01
Gotcha.
1
SPEAKER_01
What about when it comes to fat loss?
1
SPEAKER_01
What is it?
1
SPEAKER_01
 over a third of the U.S.
1
SPEAKER_01
is now categorized either pre-diabetic or obesity or something like that, right?
1
SPEAKER_01
It's the statistics.
1
SPEAKER_00
Yeah, obesity is somewhere around 40%.
1
SPEAKER_00
40% now?
1
SPEAKER_00
Yeah.
1
SPEAKER_01
In the U.S.?
1
SPEAKER_01
Yes.
1
SPEAKER_01
Do we know what that is globally or is that just...
1
SPEAKER_00
 I keep looking it up, I keep forgetting, but it's increasing everywhere.
1
SPEAKER_01
Because I thought it was 33% like five years ago, and now it's 40%.
1
SPEAKER_01
That's kind of scary.
1
SPEAKER_00
It is, it is.
1
SPEAKER_00
And what I talk a lot about though is the pre-diabetic.
1
SPEAKER_00
That's the gray area that nobody understands.
1
SPEAKER_00
So we have 10% diabetics.
1
SPEAKER_00
 And over a certain age, it's more like 25, 30%.
1
SPEAKER_00
But that's 10% of the entire population is full-blown diabetic.
1
SPEAKER_00
And then they say, I forget the number, I think it's like a third of the population is pre-diabetic.
1
SPEAKER_00
But they base that off of blood sugar only, all right?
1
SPEAKER_00
But the only way that you really know where you are on the scale is to do some form of insulin resistance test.
1
SPEAKER_00
 And there's some complicated ones that you could do if you want, like oral glucose tolerance tests and all that.
1
SPEAKER_00
But the simplest insulin resistance test is just to measure fasting insulin and see where you are.
1
SPEAKER_00
And this goes back to the model that I use my hands for, where glucose goes up, insulin goes up, and pushes glucose back down.
1
SPEAKER_00
 So you could have a person who has a good glucose and a healthy insulin level, but then they eat too much carbs for them, and 10 years later,
1
SPEAKER_00
 their insulin is 3, 4, 5 times higher but their glucose is still normal.
1
SPEAKER_00
So that person is not going to make it into the statistics for the insulin resistant or the pre-diabetic.
1
SPEAKER_00
It takes 20 years to get there.
1
SPEAKER_00
 So if we actually measure the insulin and we stay a little bit more sensitive to the gradient, now we're going to see that probably 80% of the population has some degree of insulin resistance.
1
SPEAKER_01
Gotcha.
1
SPEAKER_00
Right?
1
SPEAKER_01
Wow.
1
SPEAKER_01
So how do we eliminate that?
1
SPEAKER_01
Is it through... I mean, how do we burn... Is it burning the fat?
1
SPEAKER_01
Is it changing the foods to eliminate that?
1
SPEAKER_01
Or what is that?
1
SPEAKER_00
 It's reducing the insulin because the insulin is ultimately the fat storing hormone.
1
SPEAKER_01
How do we reduce the insulin?
1
SPEAKER_00
 by eating less carbohydrates because carbohydrates are the foods that stimulate the insulin and the other thing is to eat fewer meals because insulin rises in response to food so when you don't eat you're giving the body a chance to drop insulin
1
SPEAKER_00
 But most people, the only time they don't eat is when they're sleeping.
1
SPEAKER_00
At best they get eight hours of fasting and then during their waking hours they just keep topping off the insulin.
1
SPEAKER_00
But if you can just extend that fasting window
1
SPEAKER_00
 by a few hours you've already made a huge difference so if you go instead of eating your last meal at 11 and your first meal at 7 what if you just skip that evening meal what if you don't eat after dinner at six o'clock now you've just extended that period
1
SPEAKER_00
 where insulin could drop by five hours.
1
SPEAKER_00
More than 50% increase, right?
1
SPEAKER_00
So those are some simple tools, and that's why intermittent fasting is so popular.
1
SPEAKER_00
And I would say it's even more powerful than low carb, because fasting is zero carb.
1
SPEAKER_01
 Now, like most diets and trends we see out there in the health world, you know, all these different names of diets, is intermittent fasting going to be another fad for a decade and then go away?
1
SPEAKER_01
Or do you think this is something that people will actually use because there's so much pain with, you know, prediabetes and fat storage?
1
SPEAKER_00
 I think when people learn to eat real food, then intermittent fasting almost becomes natural.
1
SPEAKER_00
It becomes so easy, it's such a no-brainer, and everyone who tries it, who gets to the point where they might eat twice a day, they might have lunch and dinner, and then there is no
1
SPEAKER_00
 there's no temptation, there's no urgency to go back because it feels so normal.
1
SPEAKER_00
And if we look again, we go back to our ancestors, quarter million years, how did they eat?
1
SPEAKER_00
Well, they didn't wake up to a stocked fridge.
1
SPEAKER_00
 They might have had some nuts or a little bit of meat left over from the day, but I don't believe that they would eat it because they had a healthy metabolism.
1
SPEAKER_00
They were metabolically flexible.
1
SPEAKER_00
So they woke up and they went out to catch something before they ate again.
1
SPEAKER_00
 So I think it's very logical to assume that we ate once or twice a day for almost all of human history.
1
SPEAKER_01
Until like 100 years ago or something.
1
SPEAKER_00
Correct.
1
SPEAKER_00
And even less than that, and that's why we've had this explosion, even into through the 1950s and 60s and even into the 70s, people ate mostly three meals.
1
SPEAKER_00
 And then is when they told us to eat low fat.
1
SPEAKER_00
That's when the low fat craze came.
1
SPEAKER_00
And what do you do?
1
SPEAKER_00
High carb.
1
SPEAKER_00
Exactly.
1
SPEAKER_00
When you can't eat the fats, now you got to eat something else.
1
SPEAKER_00
And those carbs are very transient, right?
1
SPEAKER_00
They raise the blood sugar and your body has to get it out of there.
1
SPEAKER_00
And as soon as blood sugar drops, now you're hungry again.
1
SPEAKER_00
So this is part of what got us on this roller coaster
1
SPEAKER_01
 When did diabetes become a thing in the US?
1
SPEAKER_01
Like, when did it start becoming a real problem?
1
SPEAKER_00
Originally, when they talked about diabetes, it was type 1 diabetes.
1
SPEAKER_00
 right?
1
SPEAKER_00
Because that's a failure of the pancreas to produce insulin.
1
SPEAKER_00
And those people used to die.
1
SPEAKER_00
There was no treatment.
1
SPEAKER_00
There was no cure.
1
SPEAKER_00
If they ate extremely low carb, they could live a little longer.
1
SPEAKER_00
But basically, type 1 diabetes is starvation in the midst of plenty.
1
SPEAKER_00
That your blood sugar is 700, but you can't use it because you don't have insulin.
1
SPEAKER_00
So insulin is not a bad thing.
1
SPEAKER_00
 But Type II was unheard of.
1
SPEAKER_00
Even in the 1800s, they might have known what it was, but it was so rare that it wasn't like a concept or anything.
1
SPEAKER_00
And it really wasn't until the 1970s that it became like a problem.
1
SPEAKER_01
 The 70s.
1
SPEAKER_01
We're talking 50 years ago.
1
SPEAKER_01
Type 2 diabetes wasn't a thing before then.
1
SPEAKER_00
They knew what it was, and they had some insulin to treat it, but it was such a small percentage that it was... I wouldn't say it didn't exist, but it was such a small issue compared to what we have today.
1
SPEAKER_00
The stats are... it's exponential.
1
SPEAKER_01
 So do we have a metabolism problem where people aren't able to metabolize as efficiently what they're bringing into their body and their system and that's why the weight, the belly fat, the obesity is happening or is it an insulin problem or is it a lack of movement problem?
1
SPEAKER_01
They all tie together.
1
SPEAKER_00
They all tie together and the sad part is that
1
SPEAKER_00
 It's so much harder to reverse the manifested problem.
1
SPEAKER_00
And I've talked about this in some videos.
1
SPEAKER_00
I call it, your body has a carbohydrate tolerance or a carbohydrate processing machine.
1
SPEAKER_00
 And it works to a point, but if you break it, now you're out of luck, right?
1
SPEAKER_00
So if you've broken your machine, now you have to be so strict.
1
SPEAKER_00
And this is where you're talking about the metabolism problem.
1
SPEAKER_00
Now it's so difficult to get that body to start working healthy again, to become insulin sensitive and heal your metabolism.
1
SPEAKER_00
 And that's why there's so many people who have trouble losing weight.
1
SPEAKER_00
So many people have stubborn weight.
1
SPEAKER_00
And stubborn weight is basically that you broke your carbohydrate processing machine, if you will.
1
SPEAKER_01
So how do we get rid of the stubborn weight then?
1
SPEAKER_00
 And that's the trick.
1
SPEAKER_00
And this is like the last few percent of the population.
1
SPEAKER_00
Like if you check the comments on my videos, there's all these people saying, hallelujah, this works, this is so great.
1
SPEAKER_00
I lost 60 pounds in two months.
1
SPEAKER_00
And all I did was just, I followed your advice, I cut out the sugar, I cut out the white bread.
1
SPEAKER_00
 But then there's this other group that I really, really sympathize with and they're the ones who go keto, they go low carb, they do intermittent fasting for years and they lose like three pounds.
1
SPEAKER_00
Really?
1
SPEAKER_01
Why is that?
1
SPEAKER_00
 because their bodies are so stubborn.
1
SPEAKER_00
And part of it I do sympathize with, and part of it I think is that it is so tough for them that it's challenging to be consistent.
1
SPEAKER_00
That if they truly, truly were consistent on the low-carb and the exercise and the intermittent fasting, they would probably see some changes.
1
SPEAKER_00
 But then there are these people who get close to zero results even though they're meticulous.
1
SPEAKER_00
And now we get into some of the things I'm testing in my clinic is to try to figure out some of these patterns.
1
SPEAKER_00
And I find that there's these relationships between
1
SPEAKER_00
 the stored body fat and the hypothalamus, for example, and between the pancreas and the hypothalamus, between the liver and the pancreas, where the organs are kind of stuck.
1
SPEAKER_00
They're just not talking to each other properly.
1
SPEAKER_00
And then, of course, there's hypothyroid, which is pretty common.
1
SPEAKER_00
But yeah, I do feel for those people.
1
SPEAKER_00
And there is a small percentage that just
1
SPEAKER_00
 have so much harder time than the rest of them.
1
SPEAKER_00
Interesting.
1
SPEAKER_01
And what about the connection to losing weight, healing the body, with psychological traumas, emotional heartache, or other things that have hurt you in the past?
1
SPEAKER_01
There's a great book, The Body Keeps the Score.
1
SPEAKER_01
Is relationship trauma, childhood trauma,
1
SPEAKER_01
 you know, breakups, breakdowns in life tied to losing weight as well?
1
SPEAKER_00
Yes.
1
SPEAKER_00
Everything is tied to everything.
1
SPEAKER_00
It's like that's the first thing that you learn when you're in clinical practice and you do the stuff that I do is anything can cause anything.
1
SPEAKER_00
 And what I try to teach people is the holistic approach.
1
SPEAKER_00
I call it holistic health.
1
SPEAKER_00
And some people, they say, oh, you lost me when you said holistic.
1
SPEAKER_00
Now they think it's about burning incense and crystals.
1
SPEAKER_00
 but holistic simply means addressing the whole right you are a whole body you want your body to be whole so you need to look at all the aspects that tie into that and some people when it comes to weight obviously they look first at the food which is like the chemical the biochemistry and then some other people talk about the exercise which is the physical mechanical and then now you're mentioning
1
SPEAKER_00
 The third, which is the emotional.
1
SPEAKER_00
We have to understand we are chemical, structural and emotional.
1
SPEAKER_00
It's like three legs on a table.
1
SPEAKER_00
And for some people they might have enough of a balance already that they just address one thing and they get results.
1
SPEAKER_00
 But to truly get optimal health, we need to address all three for a period of time to get the results.
1
SPEAKER_00
When you do all of it for a period of time, that's when you can get that optimal health.
1
SPEAKER_00
 with weight loss I don't think it's ever well I shouldn't say ever for most people it's not the primary component but it's definitely a contributing component because we know for example that stress contributes to a hormone called cortisol and the purpose of cortisol is to raise blood sugar if you raise blood sugar you're going to trigger more insulin more insulin
1
SPEAKER_00
 you become more insulin resistant.
1
SPEAKER_00
This is so plain and so documented that you give someone cortisol and they become insulin resistant.
1
SPEAKER_00
So if you are stressed for whatever reason, now you will become more insulin resistant.
1
SPEAKER_00
It's more difficult to reverse these processes
1
SPEAKER_00
 if you are stressed at the same time.
1
SPEAKER_01
So high blood sugar, let me make sure I'm understanding this, does not necessarily come from the foods you eat, but it can also come from the stresses you have with your thoughts.
1
SPEAKER_01
Yes.
1
SPEAKER_01
 Absolutely.
1
SPEAKER_01
Does it also come with foods also or is it more from thoughts turned into stress and emotions?
1
SPEAKER_00
It's definitely more from food.
1
SPEAKER_00
Okay.
1
SPEAKER_00
And I don't think, I think it'd be a very, very rare case of someone who is metabolically healthy
1
SPEAKER_00
 and insulin-sensitive and has stressful thoughts to create a metabolic problem.
1
SPEAKER_00
That by itself is probably not going to do it, but for people who are insulin-resistant, now if they have stress on top of that, that becomes a very significant factor.
1
SPEAKER_00
And same thing with exercise.
1
SPEAKER_00
I've done some videos on this where
1
SPEAKER_00
 Too many people think that exercise is all about blood, sweat, and tears.
1
SPEAKER_00
That, yes, if you're going to be an elite athlete, you need to go through some pain.
1
SPEAKER_00
You need to challenge your body to become better.
1
SPEAKER_00
But that's not necessarily the healthiest way, and more isn't better.
1
SPEAKER_00
 So for the person who has stressed their body, they've depleted their body, they've got this mid-weight gain, mid-section weight gain, those people should not go to a boot camp in the gym.
1
SPEAKER_00
That's not going to help them because this mid-section weight gain is too much cortisol.
1
SPEAKER_00
 right you can gain weight everywhere but if you have it in the midsection that's very indicative of of cortisol so now if you go join a boot camp
1
SPEAKER_00
 and you got this motivated, great trainer to whip you along, then you're just gonna make tons of cortisol that's gonna make the problem worse.
1
SPEAKER_00
Really?
1
SPEAKER_01
So what type of physical activity should we be doing to lose the midsection weight?
1
SPEAKER_00
We should do truly aerobic exercise.
1
SPEAKER_00
And aerobic means with air, which means that it's at an intensity low enough that we can breathe,
1
SPEAKER_00
 comfortably and supply the oxygen.
1
SPEAKER_00
So as soon as you start huffing and puffing, that's not a bad thing for short duration, but if you go and you do a 45 minute spin class every day and you're just huffing and puffing, you're going to make way, way, way too much cortisol.
1
SPEAKER_01
Really?
1
SPEAKER_00
Yes.
1
SPEAKER_01
So you might be
1
SPEAKER_01
 hurting your chances of losing the weight if you're doing that intensive a workout every day.
1
SPEAKER_01
Correct.
1
SPEAKER_01
If you're doing a HIIT training two, three times a week for 45 minutes, is that okay?
1
SPEAKER_01
Do you feel like that's still intense?
1
SPEAKER_00
If it's 45 minutes, it's not HIIT.
1
SPEAKER_01
Gotcha.
1
SPEAKER_00
Yeah.
1
SPEAKER_00
HIIT, high intensity
1
SPEAKER_00
 means that it's so intense to me my definition 10-15 minutes it's not well maybe the total duration would be 10-15 minutes but if you do interval high intensity interval training is what HIIT is
1
SPEAKER_00
 then the intervals should be so intense you can't even do them for more than 30 seconds like they should be so intense provided you're fit enough to do that of course but if you do 30 seconds and then you do 30