Podcast Summary: Realfoodology with Courtney Swan
Episode: The Biblio Diet: Red Meat, Raw Milk & the New Dietary Guidelines | Dr. Josh Axe
Date: February 24, 2026
Guest: Dr. Josh Axe
Overview
In this insightful episode, Courtney Swan is joined by Dr. Josh Axe, renowned functional medicine doctor and co-author of "The Biblio Diet." The conversation explores the intersection of ancient biblical nutrition principles and modern dietary science. Together, they examine the newly revised U.S. Dietary Guidelines, the health merits of red meat, dairy, bread, fasting, and even alcohol — decoding both the science and the scriptural context. Dr. Axe emphasizes the power of bio-individuality, the importance of real food over processed alternatives, and actionable ways to apply ancient wisdom to contemporary food choices. This episode is an engaging blend of practical health tips, science, and spiritual perspectives.
Key Discussion Points & Insights
1. Reactions to the New Dietary Guidelines
[07:35 - 15:22]
- Major Improvements:
- The guidelines are now based around "all real food," with processed foods and sugar notably absent.
- “Sugar isn't even on there because it shouldn't be on there because it's not a real food.” – Dr. Axe [09:37]
- Red meat, butter, and eggs hold a place in the pyramid, a significant shift from previous anti-fat/anti-red meat stances.
- The guidelines are now based around "all real food," with processed foods and sugar notably absent.
- Bio-individuality & Personalization:
- There’s no one-size-fits-all diet: what works for one, harms another. Each person’s needs (IBD, cancer, hypothyroidism, etc.) are unique.
- “Everybody should be following a personalized diet that's right for them.” – Dr. Axe [07:53]
- Guidelines should act as a guide, not a strict rulebook; working with trusted practitioners and using targeted testing is key.
- There’s no one-size-fits-all diet: what works for one, harms another. Each person’s needs (IBD, cancer, hypothyroidism, etc.) are unique.
- Macro Shifts:
- The new pyramid puts protein, fats, vegetables, fruit, and whole grains (in that order) at the foundation.
- Fats like extra virgin olive oil are universally praised; “probably the best oil you can use on a regular basis.” – Dr. Axe [14:31]
2. Courtney’s Story: The Value of Individualized Nutrition
[11:58 - 13:56]
- Courtney shares how following plant-based (vegan) advice led her to poor health until careful bloodwork and integrative guidance convinced her to reincorporate meat.
- “My story is just a perfect example of I was listening to all these experts saying that meat was so bad for me... [but] avoiding the meat was not good for me.” – Courtney [13:35]
- Genetic testing later confirmed her body does poorly on vegetarian diets.
3. The Biblio Diet: Ancient Wisdom for Modern Eating
[15:46 - 37:43]
- Biblical Views on Red Meat & Animal Foods:
- The Bible generally supports red meat consumption, especially when animals are raised as intended, and slaughtered properly (pasture-raised, grass-fed, etc.).
- “The Bible is a big fan of red meat... the most reference along with fish.” – Dr. Axe [24:42]
- Celebratory meals were centered around meat, while grains/legumes were fallback foods for poorer populations.
- The Bible generally supports red meat consumption, especially when animals are raised as intended, and slaughtered properly (pasture-raised, grass-fed, etc.).
- Bread Done Right:
- Ancient bread was made from einkorn, barley, or rye, and naturally fermented (sourdough), making it more digestible even for celiac patients.
- “When you ferment something or it goes through a sourdough fermentation process, it creates certain types of probiotics... Zero of them...had a gluten intolerance reaction.” – Dr. Axe [32:22]
- The problem isn’t bread per se, but modern processing, glyphosate exposure, and industrialization.
- Ancient bread was made from einkorn, barley, or rye, and naturally fermented (sourdough), making it more digestible even for celiac patients.
- Balance, Fasting, & Moderation:
- The Bible promotes not just what you eat, but how—fasting, not being gluttonous, resting, and balancing anabolic/catabolic foods.
4. Pork, Shellfish, and Parasites: Biblical Restrictions Explained
[37:43 - 43:28]
- Biblical Dietary Laws:
- Pork and shellfish were avoided due to high parasite and toxin loads; pigs detox poorly and retain toxins in fat.
- “Pork... is just less nutrient dense. You're not getting the same level of iron as beef. It's the very lowest, one of the worst meats you could ever consume.” – Dr. Axe [40:24]
- Pork and shellfish were avoided due to high parasite and toxin loads; pigs detox poorly and retain toxins in fat.
- Modern Health Risks:
- Even well-raised pork is a concern due to parasites and high saturated fat.
- Recommendation: Avoid pork and opt for beef bacon as an alternative.
5. Parasites, Cancer, & the Microbiome
[40:51 - 45:30]
- Increased awareness and diagnosis of parasitic infections, with connections between chronic infections and cancer.
- Dr. Axe shares a case where a combination of a parasite cleanse and ketogenic diet helped a glioblastoma patient thrive.
- Anti-parasitic drugs (ivermectin, fenbendazole) show promise as adjuncts in cancer protocols.
6. Bread, Wine, and Alcohol: Scriptural Stance
[52:16 – 56:20]
- Alcohol: The Bible’s main command: “Don’t get drunk.”
- Jesus did not drink alcohol (Nazarite vow) but did provide wine for others.
- “I don't think the Bible really promotes drinking of alcohol. We know that Jesus took a Nazarite vow, which means he didn't drink alcohol.” – Dr. Axe [53:58]
- Occasional, moderate consumption (e.g., a single glass of organic wine at a celebration) is not discouraged.
- Modern Application: Too much alcohol (nightly or even weekly “out of habit”) is a concern. Occasional, celebratory use is less problematic.
7. Dairy & Raw Milk: A2 vs. A1 and Biblical Roots
[66:46 – 70:00]
- A2 Dairy is both Past and Future:
- Ancient milk was A2 (healthier, less inflammatory). Many modern cows produce A1 casein, which is harder to digest.
- “A2 is absolutely what you want. I will say dairy is one of those foods that probably more than any other...some people thrive on it, and some people, it is still very not healthy.” – Dr. Axe [67:34]
- Ancient milk was A2 (healthier, less inflammatory). Many modern cows produce A1 casein, which is harder to digest.
- Bio-individual Response:
- Sheep and goat milks are all A2 and generally better tolerated.
- Raw is preferred for enzymes and beneficial bacteria but should come from trusted sources.
8. Cholesterol, Sun, and Medical Myths
[70:51 – 73:11]
- Cholesterol is Misunderstood:
- It is a vital repair molecule, not a “villain.” Focus should be on reducing inflammation instead.
- “Cholesterol is your body trying to heal and repair... it actually can be a hero.” – Dr. Axe [71:51]
- It is a vital repair molecule, not a “villain.” Focus should be on reducing inflammation instead.
- Sun Exposure:
- Sun prevents (rather than causes) cancer if you avoid burning; 20-30 minutes daily is ideal. Vitamin D is critical.
9. Healthcare's Root Cause Crisis & Functional Approaches
[73:11 – 76:22]
- Sickcare, Not Healthcare
- U.S. healthcare focuses on drugs for symptoms, not root cause healing.
- Many medications deplete nutrients and can actually worsen underlying health.
- Hormone Replacement Therapy:
- Sometimes helpful, but root causes (nutrition, lifestyle, supplementation) should be addressed first.
- Similar tradeoff logic can be applied to wine/alcohol use.
- “Fix your diet, reduce stress, take the right supplements... Medications will never get you healthy. They're okay for an emergency.” – Dr. Axe [74:06]
Notable Quotes & Memorable Moments
- “Everybody should be following a personalized diet that's right for them.” – Dr. Axe [07:53]
- “Sugar isn't even on there because it shouldn't be on there because it's not a real food.” – Dr. Axe [09:37]
- “I've been waiting for so long for our government just to acknowledge that we need to stop consuming ultra-processed foods and eat real food.” – Courtney [15:32]
- “The Bible is a big fan of red meat...the wisest man...ate a lot of red meat.” – Dr. Axe [24:42]
- “The Bible has so much wisdom if you read it with the right lens for healing for all things in life.” – Dr. Axe [49:30]
- “Cholesterol is your body trying to heal and repair...it can be a hero.” – Dr. Axe [71:51]
- “Our entire...success of the United States as a country is based on the Bible.” – Dr. Axe [45:59]
Timestamps for Key Segments
- [07:35] – Dietary Guidelines: Dr. Axe’s reaction & overview
- [13:35] – Courtney’s personal health journey
- [24:42] – Biblical support for red meat
- [32:22] – Sourdough, ancient grains, modern bread issues
- [37:43] – Pork, shellfish, and biblical reasoning
- [40:51] – Parasites, chronic disease, and cancer (Dr. Axe’s case study)
- [53:58] – Alcohol: biblical perspective and moderation
- [66:46] – A2 milk, raw dairy, and tolerability
- [71:51] – Cholesterol mythbusting
- [73:11] – Problems with Western medicine and functional nutrition solutions
Summary
This Realfoodology episode is a deep, practical, and engaging exploration of how ancient dietary wisdom, particularly biblical principles, can inform modern health. Dr. Josh Axe offers evidence-based, non-dogmatic advice centered on personalization and real food, demystifying controversial topics (meat, bread, dairy, fasting, and alcohol) with both scriptural references and scientific research. The episode is a vital listen for anyone seeking clarity in the age of nutritional confusion, with wisdom accessible to all — religious or not.