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Why Most Diets Fail: Ultra-Processed Foods, Plant-Based Myths & Real Satiety | Brian Sanders
01:09:54
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- [00:00]
A
A lot of these blue zones are actually animal based by calories and someone like Dan Buettner who has an agenda will go around and just see what he wants to see.
- [00:08]
B
You were with two different tribes, the Hadza and the Maasai.
- [00:12]
A
They're eating very, very much whole food diets. They're constantly moving and exercising into old age. They are all sleeping well, purpose, community. They're living together into old age. All these things are very true in the diet part, the whole food part. That's the magic of it. This is just a fact of nature.
- [00:28]
B
If you are looking to manage your weight, the most efficient way do that is to eat animal foods.
- [00:33]
A
No one's making money on lettuce or strawberries. They're making money in the processed foods. You got to change the public opinion and it's not going to happen from the top because of that money.
- [00:43]
B
Hi friends. Welcome back to another episode of the Real Foodology podcast. In this episode I am joined by my dear friend Brian Sanders of the upcoming Food Lies docu series and founder of the Sapien center in Austin, Texas. He breaks down what food actually is at its core, protein, vitamins, minerals, fats and carbs and why. Focusing solely on calories has pushed us into metabolic dysfunction and muscle loss, especially in the area of GLP1s. He unpacks how we went from a world of nutrient dense satiating foods to an environment dominated by ultra processed foods engineered for overeating. We explore everything from the myth of plant based longevity to what hunter gatherer diets can teach us about microbiome, health, satiety and true whole food nutrition. Brian also shares why real solutions won't come from the top down. Change has to come from empowered people who understand what a genuinely healthy diet looks like. I hope you love this episode. This was probably one of my favorite episodes I've recorded in a while. It's so interesting. If you are at all confused about what to eat, confused about nutrition, confused about all the different diets there are out online, I think Brian did a really fantastic job of breaking it down and making it so much easier. Definitely look out for his docu series that will hopefully be on Netflix next year. Tbd. We'll see. I hope that you loved the episode. Please take a moment to rate and review it. Also, if you like this particular episode, tag me ealthoodology and also oodlies and hopefully we will see it and reap it. Repost it. Thank you so much for the love. I hope that you love the episode. Did you know that Collagen is the most abundant protein in the body and it's the glue that holds us together. It's found in our hair, skin, nails, bones, tendons, ligaments, gut and arteries. And after the age of 20, we lose almost 1% of the collagen in our skin every year. By the age of 50, we've lost 25% and by 75 we've lost 50%. On average, ancestral diets contained ample amounts of collagen by eating nose to tail. However, most modern diets are deficient in collagen, which is why Paleo Valley created their 100 grass fed bone broth protein powder and oh my God, it tastes so good. Their bone broth protein powder is sourced from the bones of 100 grass fed and finished cattle raised on American farms using regenerative farming practices to help restore local ecosystems. Unfortunately, the claim grass fed is largely unregulated and many bone broth and collagen products are actually sourced from low quality grain fed cattle. And unlike other products processed with harsh chemicals, their bone broth protein is made with water and bones. That's it. Paleo Valley's 100% grass fed bone broth protein is truly the highest quality bone broth protein on the market. And it comes in three flavors, unflavored vanilla and chocolate. Chocolate is their best seller. 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That's Manukora M A N U K O R-A.com, real Foodology to save 31% plus $25 of free gifts. First of all, Brian, thank you so much for coming on. People listening. If you've been around for a while, you will recognize Brian because he came on about two years ago, which is so wild. I was actually living in LA and we did virtual, but now we're here together in Austin.
- [05:32]
A
I love it in person. Yes.
- [05:34]
B
So I wanted to bring you on because you and I were at an event recently and we were talking about how how confusing it is to navigate nutrition in the time that we're living right now. Because there's so many different diets, there's so many schools of thoughts, there's so many different experts that tell you, okay, it's the plant based diet. And then we have Dan Buettner telling us that the blue zones and everybody's eating plant based. And then we have the carnivore people. Everybody's confused and everybody's wondering because people want to actually be healthy. What is the truth around nutrition and how do you navigate all this and know what's best for you?
- [06:11]
A
Yeah, it's a hard question. I've been doing this for 10, 11 years myself, eight years full time. As my job. I have a quick backstory. You can go back and listen to that old episode as well. But I lost both my parents to chronic disease and I was around 30 and I woke up, changed my diet, changed my life. We were doing the right things. You know, we thought we were doing the right things eating low fat products and avoiding red meat and whole grains like grains, grains, grains, all that and.
- [06:38]
B
Probably Eating canola oil. Heart. Healthy.
- [06:40]
A
Yes. Doing all the things just didn't work. It almost works. It's like, it's. The general thought is kind of decent, but it's just. It's really not the right way to do it. And I think people, they just gain a pound a year, and then you all, you wake up and you're 40 and you have chronic disease. So I've been on this journey for 10 years. I've interviewed hundreds of doctors and scientists, and I feel like my role in this. I'm a mechanical engineer by background, so I'm not in the nutrition field necessarily, but maybe that's helping me because I've not indoctrinated into the system. I didn't go to medical school, but again, some doctors were like, let's just say I'm just some dude on the Internet, which I kind of am. But I'm trying to distill the best information from the best people and give it to people with actionable advice. Right. Things they can use. And so by the end of this episode, I think people should know how to eat, not get tricked by the next diet. And really just, yeah. Understand foundationally. Understand food and nutrition because it's a big topic. And so I like to start out like, food is four things. It's protein, it's vitamins and minerals, it's fats and it's carbs. Right. So people kind of know this, but calories are very different in these different things. So protein and vitamins and minerals, these are the building blocks of your body, your organs, your tissues. And then fats and carbs are generally used as energy sources, get you through the day. So these are very different types of calories. It's like building block calories and energy calories. Yet we all just group these together as the same thing. And you go to any website, any doctor, any nutritionist, everyone's just saying, well, you just need to balance your calories and balance your calories and cut your calories. You just need a calorie deficit. I'm like, okay, I mean, I understand energy balance. I understand that there is something to do with energy balance. I can't eat unlimited food and expect to lose weight. But you guys are missing a big part of this is, are we talking about bodybuilding beneficial calories or energy calories, which most people get too much of? And then you can get down into processed calories versus whole calories or processed foods versus whole foods? So people from the very beginning need to consider what type of calories are we talking about. Because if you're just arbitrarily cutting calories now, you're getting less protein and nutrients and less energy. So of course you can lose weight by just cutting calories, but you're getting less protein and nutrients. This is why I think some people on the GLP1s, they lose muscle mass, they lose their bone density even, Right. Part of it is because they're not getting the enough protein and nutrients. So from there we can get into all these different subcategories. But generally my main point is people need to consider the protein nutrients, vitamins, minerals and the energy. Because for all of history, we had adequate protein and vitamins and minerals, we had high nutrient and we had correct energy in the diets from around, wherever we were, around the world, they're very different. But they were always high nutrient, correct energy. And right now they've switched. So people can see my hands. It's low nutrient, high energy. And then what happens? Your body's constantly hungry because it's never getting what it needs. So you're going to be overeating energy, calories, specifically. No one got fat from eating too much protein or vitamins and minerals. So you're eating too much energy, especially processed energy. And then of course, you store that as body fat.
- [10:17]
B
Yes. Well, let's talk about why. Because I use this as an example a lot too. I always say my joke is no one's ever binging on salmon. It's very easy to binge on something an ultra processed chip like Doritos. Why is that? It's because protein is incredibly satiating. It keeps you full and satisfied and it has a bunch of vitamins and minerals and that protein in there that actually keeps you full and satisfied and it satisfies your body's needs for those particular nutrients. Something like a Doritos chip doesn't have any actual nutrients that your body is going to go, oh, thank you, I needed that 100%.
- [10:54]
A
It's a great topic. There's a book called the Dorito Effect and Mark Schatzscher is great. And so I like to differentiate the difference between just hyperpalability. That is a great argument. And I'm of course not for hyper palatable foods. And everyone knows by now there's food engineers that design flavors to make you overeat them. But that's only half the story. The other part of the story is exactly what we talked about. Your body is looking for vitamins, minerals and protein. And if you're not getting them, it will keep eating. And so it's actually beneficial to food manufacturers to put less vitamins, minerals and protein. And then whether they kind of know it or not, it's beneficial to them to get you to eat more if they put less nutrition in them. So we're at odds with them. And then there's the hyperbailability argument, right? They're separate. It's like your body is wanting these things, and it will eat till it gets there. And there's great scientists Robin Hymer and Simpson, they're out of Australia, interviewed them as well on my Peak Human podcast. They wrote a great book called the Five Appetites. And they don't get everything right, but they talk a lot about the protein leverage hypothesis and deeper into why all animals, they eat to get a certain amount of protein. And they did these rodent studies, and they were part of many studies, or they just put together all these studies that other people have done that show that you can take two groups of mice and you give the one group the normal rodent chow. It has the right amount of protein, the right amount of fats and carbs, whatever they need, they live a normal life, everything's good. They give the second group an identical chow, except it has lower protein, therefore more. And they just bump up the fats and carbs a little more. And the second group just eats way more of it. And they get obese, they die sooner, they have less offspring. And then they did the math and say the first group was getting 10 grams of protein per day. The second group also got 10 grams of protein per day. They just had to eat more food to get it, to get it right. And that is what's happening to our environment. This is like everyone in the US is our food environment just is a version of that. Low protein, low nutrient, with higher fats, higher carbs, especially refined fats. Refined carbs. And so everyone's just slowly overeating. No one wants to overeat. Right. Everyone's trying to, but you can't win that battle. There's no, like, willpower you can use to fight this long term, you can fight it short term. So that's what I get, why diet's confusing. So many people try any number of diets, and it works in the short term. I'm like, yes, I get it. You could, like I said, you can short term, use willpower, be hungry, eat less protein, eat less nutrients, and eat less calories, and then you will lose weight. But that is not the long term solution.
- [13:36]
B
Exactly. I mean, I think everybody probably knows that feeling of trying some diet. And then, you know, maybe week three in, you're just like, I'm starving. I'm starving all the time. Because if you're not eating the right balance of nutrients and protein and you're, at least for me, like, I'm speaking more specifically when I was in like high school and early college where I was eating like Slim Fast bars and drinking the Slim Fast shakes and being like, why am I starving all the time? And I'm not losing weight, I'm just eating more food all the time. And then you hear calories in, calories out. You have to be in a calorie deficit. But then you're looking at that going, how in the hell am I ever going to do this? I'm starving.
- [14:11]
A
Satiety is a huge component to this. And it goes beyond satiety. It's like this long term nutrient problem that to solve it, you need nutrient dense real foods. You need animal foods. You might even need organ meats and stuff that people don't usually eat, or oysters, you know, things that have high nutrients that will give you, like, lasting satiety to get your body what it needs so you can stop eating without being desperate and hungry and miserable all the time. And since I've started doing this, I have no need to snack anymore. Like, I. It's just.
- [14:43]
B
That's me too, right?
- [14:44]
A
It's just, it's not like. It's not like I'm taking willpower to not snack. It's just I'm full. I'm good.
- [14:50]
B
Yeah, that's the thing. I talk about this so much. Cause I talking about what I just talked about earlier. When I was younger, I felt like I was in this prison of just like, oh my God, how am I gonna get through the day without just like eating all the time? Because I'm starving all the time versus now. I get to the end of the day and I'm like, oh, I didn't even like think about it unless if a meal was there. You know what I mean? Cause before it was this, like, okay, how can I get through without eating a million snacks all day and be satisfied? And now I will get through the and not have had any snacks and then be like, oh, I didn't even think about it because I was full and satisfied for my meals. January always feels like this pressure to completely reinvent yourself. And honestly, I'm so over that. This year I'm way more focused on taking care of the woman that I already am. My energy, my strength and my future self. If you've been feeling tired. No matter how well you eat or how much you work out, here's something I learned. You can't out train low energy and it starts at the cellular level. That's why I've Mito Pure Gummies to my daily routine. They're the first ever longevity gummies that support your cellular energy, basically helping recharge your body from the inside out. They're powered by Urolithin A, which helps renew your mitochondria, your cells at powerhouses. And yes, that is a huge deal for healthy aging and longevity. Healthy aging isn't about willpower, it's about giving your body what it needs to thrive. Don't let another year go by feeling less than your best. Grab 35% off your one month subscription of Mitopure Gummies at timeline.com/real foodology35. That's timeline.com real foodology35 while the offer lasts, if you're finally ready to fix your gut, make your hair healthier and stronger and add a little extra glow to your skin in 2026, you need to add Colostrum to your daily routine. Today's sponsor, Cowboy Colostrum offers the highest quality bovine that's cow colostrum available in the US. It's 100% made in America from 100% American grass fed cows, which we love and it really matters when it comes to quality and sourcing. What sets Cowboy Colostrum apart is that it's true. First day whole Colostrum rich in powerful bioactives like immunoglobulins and growth factors. And don't worry, they only collect the surplus Colostrum after baby calves have had their fill. It's also not stripped down or over processed. Cowboy Colostrum is whole, full fat, high protein and incredibly nutrient dense, which is why it's considered the highest quality bovine Colostrum you can buy. It's super easy to use too. You just add a scoop of their chocolate Madagascar Vanilla, which is my favorite matcha or strawberry into your coffee or smoothie and it genuinely makes you feel good all day. And beyond gut support, these peptides and growth factors help your skin and hair look amazing for a limited time. Our listeners get up to 25% off their entire order. Just head to cowboycolostrum.com RealFoodology and use code REAL FOODOLOGY at checkout. That's 25% off when you use code REAL FOODOLOGY@cowboycolostrum.com realfoodology.
- [17:58]
A
That'S the key what people need to know to make this long term successful. And part of that is also the whole foods. The intactness of the food is even another component is cellular structure of the food. It's like, why are whole foods good? Why are processed foods bad? And there's a lot of reasons, right? There's industrial oils and all the sugars and MSG fillers, additives, all these things are bad. Then also it's because the fact that they were mechanically processed down into a fine powder and that interacts with your body differently.
- [18:27]
B
Yeah.
- [18:27]
A
So another great guest I had on was Gabor Erdosi. So he's not really famous for anything. He's. I don't know, he has like a chemical engineering degree or something. And he just did a great presentation and really studies what happens in the gut. And there's. That's how I heard about GLP1, like many, many years ago, before all these Wegovy and Ozempic came out, he was talking about these gut incretins. They're called incretins. And there's GIP and GLP and there's all these like peptide. Why? Why? Or something. And they react to different foods. So if you're eating a highly refined food, it interacts with these incretins in your gut in a different way and it gives you different blood sugar responses, different satiety responses. So the wholeness of a food matters as well. And I'm not like a super fiber person. I think fiber is great, it's fine, but it's not like this magical thing.
- [19:16]
B
All be all.
- [19:17]
A
Yeah. Everyone thinks, oh, we need like 100 grams of fiber per day. And I'm like, okay, fiber's good. It just means you're eating whole foods. Really? That's like the crux of it is it means you're eating whole foods. So of course, every study that shows people who eat more fiber are healthier, I'm like, yes, of course they're eating more whole foods.
- [19:32]
B
Yes.
- [19:33]
A
The real magic of your diet is avoiding processed foods. That's the absolute magic. We're talking about all these different diets, different people. Dan Buettner to Sean Baker, who's a friend of mine, nothing bad with him, but. But there's people with all these different opinions. And what makes the diet good is the wholeness. Like the lack of processed foods is one of the biggest things. It's the protein, it's the nutrients. So it's adequate protein and nutrients on one side, which requires animal food. So I do not believe in vegan Diets, but you also, you could eat a plant based diet and still be okay. You can be fine because people around the world have done that. You can be very plant based by volume, but you have fish and oysters and some, maybe some raw dairy. I'm thinking of cultures around the world that have eaten this way. They're not all just crushing steaks like Sean Baker. But you don't have to. That's the thing. It's like we just need some of this animal nutrition and we need whole foods and that is what makes the good diet. Not that you. Some magical thing like, oh, we need to eat like acai berries or like. Yeah, you know what I mean? Like people think that there's like these magical superfoods that make your diet good. Or the fact that I had like 100 different colors of vegetables and that's why my diet's good. It's like. No, it's good. I get it. I mean, there's different flavonoids and different carotenoids and different good things and different colored vegetables. But that's not like the end all be all. It's more that you're not eating processed foods.
- [21:05]
B
Yes, well, and to your point about the plant based thing, so you and I are very much in alignment with this, I will say the only time where I feel like a plant based diet might be beneficial to someone is maybe if their culture and their ancestors only ate plant based. Like for example, like in Indian cultures where they don't eat any animal foods.
- [21:26]
A
Or actually, I don't know, they eat dairy.
- [21:27]
B
Yeah, yeah, that's true. Okay, so they're not vegan. That's right. They're just vegetarian. Where I'm like, okay, if you come from that line of ancestry, then a plant based diet work for you. Whereas for me, I come from Eastern European, French, Scandinavian and all they eat is meat, basically, I feel like. And I tried the vegetarian diet and it failed miserably for me. I was so sick. But something that you and I talked about. So we got on the phone yesterday before this recording and something that we were talking about was now in 2025, because people have the resources, they have a grocery store to go to, they have supplements, they can eat a plant based diet and not die of nutrient deficienc. But back in the day when people didn't have grocery stores to go to, people were eating whatever they could get their hands on. It's a very modern thing to say, oh, you can have a plant based diet and you can totally thrive and Be healthy and feel good. Most instances where you lived and you grew up, you were eating whatever you could get your hands on. And that was not going, oh, no, thank you, I'm not going to have the beef because I'm vegetarian. It's like, no, you ate what you could get your hands on.
- [22:32]
A
For all of history, humans have exploited our environment to gain as much animal nutrition as possible. And this is something I've learned. I've been to Africa with hunter gatherers. My good friend Dr. Bill Schindler studies this. He's a anthropologist, He's a food scientist. He travels the world. This is just a fact of nature. If we were near the equator, we didn't have. We didn't have just giant cows running around or pre cows like buffalo or bison, stuff like that. We would eat smaller animals and we'd eat frogs, we'd eat fish, we'd eat eggs, we'd eat anything that we could around us. Oysters. Oysters were a big part of human history. They found piles and piles of oyster mounds 100,000 years ago, and they were all shucked and eaten by humans. We were always by water. Oysters have amazing nutrition in them. So we are always exploiting our environment to get as much animal nutrition as possible and then filled it in with plant foods. And so Indian vegetarians, that's also kind of fine. There's actually two groups of Indians generally in the north and south. And the ones that have more animal foods are a lot healthier and they actually have less chronic disease, which is really fascinating.
- [23:45]
B
And actually, I want to talk about this because you were with two different tribes, I hope I'm saying this right. The Hasda and the Maasai.
- [23:54]
A
The Hadza.
- [23:55]
B
The Hadza, the Hadza and the Maasai. And you were telling me something really interesting that I want people to hear about. Well, one, so how did the tribes live and how do they hunt and how do they eat? And then what did you discover about the people that were living in between the cities and where people were living in the rural tribe areas?
- [24:13]
A
That was the most interesting part that I didn't expect, but as expected, I've heard about the Maasai and the Hadza for many years. They're well studied. These are people still living like our ancestors did. The Maasai are eating blood, milk and meat. So they'll do blood and milk for maybe three days and then they'll butcher an animal, maybe a goat, and eat meat for a few days and then go back to blood and milk. And this is More for the men. Traditionally, the men would do this, but they could go. The men could go off if there's no good grass. They're nomadic pastoralists, and they'd find good grass with their cows, and they would just go out with just their cattle. And they would have to survive on just blood and milk that is so wild.
- [24:50]
B
Six months, I could not do that.
- [24:52]
A
I drank it. It was fine.
- [24:54]
B
What did it taste like, really? Irony.
- [24:56]
A
Irony. Milkshake is better. With the milk, we had some goat's blood straight, and that was not good. But with the milk. So it's like fresh, raw milk. I was with this group of Maasai. They let us in, and they. They were just there for breakfast. It was kind of funny because they. They do this thing. They have this little arrow. They hit this vein, they bleed some of it out, and then they patch it up. The animal's fine. It's just like donating blood.
- [25:15]
B
No way.
- [25:16]
A
Yeah. So they patch it up. Animals, fine.
- [25:19]
B
Wow.
- [25:19]
A
Then they have the milk, and they just mix them together. And all these guys are like, hey, give me breakfast. Like, what are these white dudes doing here taking our food? But, yeah, it tasted fine. And this is how they lived. Strongest, tallest people I've ever seen. Amazing bone structure. You've heard of Weston Price, I'm sure you and your audience know about. He studied especially the jaw and cavities and the bone structure of the face and how they develop and why that's so important. Well, it's a sign of health, really. So he went around the world that he did study the Maasai, and it was all true. Like, everything I read in nutrition, physical degeneration was true. These people, the glowing smiles, huge, wide jaws, teeth healthy. These guys are like six, two, just muscled, just looking great, living a long time.
- [26:11]
B
Incredible dental work. They had no dentists.
- [26:14]
A
Absolutely no dentists. They would not know what a dentist is. And then the Hods as well. The Hods are smaller people. They're more wiry. I'm kind of wiry. They kind of look like me, maybe a little bit shorter. They are out there hunting animals, and they are so good at hunting animals. So if anyone ever tells you, oh, man, meat eating was occasional or, you know, if we gotta hunt, that is not true. So these Hadza, they don't have land anymore. They're pushed off their land. And it's actually another issue of. It's a sad story of the government. They have all the animals and the game reserves, and they're making money off tourists doing safaris Right? And then there's people in the city, and then there's these hunter gatherers that they just throw in this little area, Lake Eyasi, and they just give them this small plot of land with no animals on it yet. The Hadza, the few remaining people that still do this, they get animals every single day. If they saw it, it was food. If they saw an animal, they got it with homemade bow and arrow. It's insane. Like, they would get little birds, whatever they could. They weren't getting the big animals that they used to get. So that's a big. My Instagram. Everything I'm doing is called food lies. There's a lot of food lies out there. And one of the lies is that our ancestors didn't live a long time and that they did not get meat very often. The hunter gathers got meat every day.
- [27:34]
B
And how old are they living to.
- [27:36]
A
So in the studies. Yes, there's only one study came out probably like 15, 20 years ago. They live the most common age of death, it was between 72, 74, 76, some of these. So it was between 70 and 76, which is really good for living in the dirt. Like, they. They have no modern medicine. They have nothing. They're getting infections. They're dying of other things, Right. They're dying of injuries, accidents, bacterial problems. And so they are living long. And I think if they had just, like the most basic stuff that we have, they could live to 100. You know, this is what the human body is capable of, right? We know the human body is capable of living to 120. And so these people are living the best way possible. Clean air, clean water, clean food. And so they just die of other things. And they can get meat whenever they want. And they are eating the whole animal, too. When we first showed up, they opened the animal. We eat the raw liver. Wow. And, yeah, they're just eating everything. They're gnawing on the head. This kid was just gnawing on the head, like, eating everything. They eat the brains. Oh, my God, they're eating everything. I tasted the brains. It was good.
- [28:48]
B
It was.
- [28:48]
A
It tastes like nothing.
- [28:49]
B
Do they eat it raw or do they cook it?
- [28:51]
A
They cook the brains. I think they know. They've kind of learned along the way. It's like, eat the liver raw, all the nutrients, it's safe, it's fine. And then cook the meat. Cook the brains.
- [29:01]
B
Did you know that all chips and fries used to be cooked in tallow up until the 90s when big corporations switched to cheap processed seed oils. Boo. I know. Cue the booze. Today, seed oils make up 20% of the average American's daily calories and recent studies have linked seed oils to metabolic health issues and inflammation in the body. Masa decided to do something about it. They created a tasty and delicious tortilla chip with just three ingredients and no seed oils. Organic Nix demolicized corn, sea salt and 100% grass fed beef tallow. That's it. These chips not only avoid all the bad stuff, they taste incredible and they are so crunchy and sturdy. Unlike the other chips, these don't break in your guac, which is a total game changer. Snacking on Masa chips is nothing like eating regular chips. With Masa you feel satisfied, you feel light and you feel energetic with no crash, bloat or gross sluggish feeling afterwards. And an added bonus is that the beef tallow makes the chips much more satiating, so you will not find yourself uncontrollably binging and still feeling hungry afterwards. Personally, my favorite is the Cobonero. They taste like Doritos to me. I also really love the lime so it's hard for me to pick favorites. If you're ready to give Masa a try, go to masachips.com real foodology and use code real foodology for 25 off your first order. That's masachips.com real foodiology and use code real foodology for25 off your order. If you don't feel like ordering online, you can also go to your local sprouts, stop by and pick up a bag before they're gone. Most people have no idea that traditional non stick cookware is loaded with forever chemicals. A study from the Ecology center found that 80% of nonstick pans contain Teflon, which are also known as pfas, also otherwise known as forever chemicals that can leach into your food and your home. And a brand new study in the Science of the Total Environment found that one scratch on a nonstick pan can release about 9,100 plastic particles into your food. This is why switching to toxin free cookware is one of the most important choices you can make for your health. Our place makes high performance toxin free cookware completely free of PFAs and PTFEs so you never have to wonder what's ending up in your food. And their four piece cookware set is the easiest way to overhaul your entire kitchen. You get two always pans and two perfect pots in mini and full sizes. Replacing a whole cabinet of bulky outdated cookware you can saute sear, fry, bake, boil, steam, everything with just four pieces and buying the full set saves you $150. Personally I love how their non stick surface performs. Eggs glide out, cleanup takes seconds and everything matches in those iconic Our Place colors. It genuinely upgraded my kitchen. And also if you are looking for a great non toxic air fryer, I highly recommend checking out their wonder oven or their new Wonder oven Pro. They are amazing. I love them. I use mine every single day. Our Place is having their biggest sale of the year right now. Save up to 35% site wide now through January 12th. Head to fromourplace.com realfoodology to see why more than a million people have made the switch to Our Place kitchenware. And with their 100 day risk free trial, free shipping and free returns, you can shop with total confidence. Shop the Our Place holiday sale right now. No code needed, just go to fromourplace.com realfoodology yeah, that makes sense. What do they do after to preserve the meat? Because obviously they don't have refrigerators so they just have to eat everything. They kill immediately.
- [32:33]
A
Oh yeah, they just go through it. They give the guts to the dogs. They have hunting dog companions. They give the rest of the women. The women are actually gnawing on these tubers and they're not like potatoes, they're kind of like more like sugarcane. Have you ever chewed on sugar cane? So it's very fibrous. But they don't, they're not able to eat the fiber. So there's another food law is that they got like some mountains of fiber every day. The men, I don't think they're eating any fiber. They're just eating animals. The women are baking these big tubers. They're very fibrous. And then next to them is a pile of the cud or the spit is the, I don't know, just fibrous.
- [33:10]
B
Remains inside of it maybe?
- [33:11]
A
Yeah. So they're just chewing on it. They're getting some glucose and they spit it out. They gave it to me, I was chewing on it. It's impossible to eat. You cannot eat the fiber. But you're getting like prebiotic. You're getting some of the soluble fiber, you're getting some of the just bacteria around you. They're eating off the ground. So why I think Hunter Gathers have such good microbiome and people study them and they think it's because they're eating this magical bouquet of fiber. Like no, they don't have grocery stores. They're not just able to eat like a cornucopia of colors. They just, they have simple, they have a few foods. It's just like the potato, the tuber and some meat. But they're getting all these other things from the environment.
- [33:49]
B
They're building their microbiome based on their environment. Not so much from eating fiber. Yeah, I mean this is fascinating. And it just. This is what I love so much about the work that you do, the account that you have and also the documentary, the docu series that you're working on right now is that you're dispelling all these myths and these lies. You and I were talking about this yesterday. There is this myth that blue zones are mostly based on vegetarian diet. And it's doing this whole blue zone study. The work of the blue zones such a disservice because yes, everything else we're talking about in the blue zones is very true. And we should talk about, we should outline all the things that we think are really what make blue zones so significant for people's health. But also we're acting like they eat plant based and that vegetarian is the way for longevity and why these people are living so long. And actually it's the opposite. Most of these communities are eating a lot of meat.
- [34:45]
A
Absolutely. And you mentioned Dan Buettner in the beginning. I just talked to him a couple days ago. I saw him at the conference and kind of bum rushed him and I was like, hey, I'm making this thing called food lies. And you know, I told him I was more supporting animal foods. And he's like, well, why are you supporting animal foods when our ancestors didn't live along? And all, all the people who ate plant based live longer. And so I went into some of this stuff, like I saw this firsthand and I think he just has a bias. And he went to prove this and now his whole career is based on them being plant based in these, what is it, nine different places. And so he can't change his way and he doesn't want to see any new information. But these, all these populations are healthy because they're eating real food. They are eating, all of the blues ones are eating very, very much whole food diets. They're constantly moving and exercising into old age. Old people are like carrying groceries up hills and everything, gardening and all this stuff. They are all sleeping well, they're all getting vitamin D. Nature, clean environment, all these things. And then community is the last pillar, Purpose, community. They are living together into old age. All these things are very true. And then in the diet part the whole food part, that's the magic of it. And so I've been to some of these blue zones and also my friend Mary Ruddock, who I've had on my show a lot of times, has been to a lot of these blue zones, almost all of them. And she is also debunking this. They're like very animal based. Like icaria is one of them. In Greece, they're eating goats and lambs nose to tail. They're eating the organs, they're cooking with the fat. I went to McCoy Peninsula, it's Costa Rica, is one of the, the blue zones. I went to one of these little farms and these people were dead broke, right? They have nothing but they have chickens, so they're eating the eggs. They have pigs and they have cows and they have dairy animals and they're getting raw dairy every morning. They're making cheese and yogurt out of the raw dairy and they're butchering a pig every few weeks. Whatever, whatever they need to do. And they're saving all the fat. So they're cooking everything in the lard. They're eating the pork, they're eating the eggs, they're eating the raw dairy. Their diet, if you look at their calories, that's animal based, right? If you have all that, so if you have a plate of food, it could be 60% plants, but if you look at the calories, it could be animal based, right? Over 50% calories because the fat has more calories, protein, all these things. So I think a lot of these blue zones are actually animal based by calories. And someone like Dan Buettner who has an agenda will go around and just see what he wants to see, right? So it's like, of course, I could make a documentary that people are kiwi based and I could just go to a place and see how many kiwis they eat, you know, I don't know, it's just whatever I want. Like that's exactly like he just saw what he wanted to see. He went to find people that were plant based and he found them.
- [37:38]
B
Exactly, yeah. And again, let's be clear, it's not like they're not eating any plant foods. That's not at all what we're saying. We're just saying that we're leaving out a key part of the conversation, which is, is they're eating a lot of animal foods which are incredibly nutrient dense. We need them. To your point, what you said earlier about how you have to eat so much more of these plant based foods in Order to get the amount of protein that you actually need versus, like, if we, if we are talking about energy expenditure, which is a real important thing here, because like you said in the beginning, you can't just eat copious amounts of food and think that you're going to lose weight. There is a balance there. Right. And if you are looking to manage your weight, manage your calories in, calories out, the most efficient way to do that is to eat animal foods because you're gonna get satisfied, you're gonna get full, you're gonna have to eat less calories. If anyone has ever seen. I see these all the time on Instagram where they compare like a steak versus how much protein you get in the steak versus how much protein or how much beans, for example, you'd have to eat in order to get the same amount of protein. It's like six cups of beans or something. Who's gonna eat that? You're gonna be farting yourself.
- [38:47]
A
It's crazy. Or like beans and rice are like, oh, if you like combine beans and rice, it's a complete protein and you have to eat 2000 calories of beans and rice. Or you could eat like 800 calories of steak.
- [38:58]
B
Yeah.
- [38:58]
A
So yes, calories are part of the story. And actually, I just realized we didn't finish up the question you asked about the villages.
- [39:04]
B
Yes, we need to talk about that.
- [39:06]
A
So that, that kind of fits into the story of the blue zones. And, and there's these villages. So they're not the hunter gatherers and they're not the people in the city. This is in Tanzania and Uganda where I went. So people in the city are getting unhealthy because they have access to all the processed foods now. And I know on your show two years ago, I talked about the Uganda people who, they only had the farmer's market, but they had a lot of cooking oils. And they had these Gatorade bottles of cooking oils and people over 40 were getting really overweight and sick.
- [39:34]
B
And these are the industrial cooking oils to be. These are not olive oil.
- [39:38]
A
This is not fresh pressed olive oil. This was corn, corn oil, soybean oil, canola oil in like plastic, like Gatorade bottles that. And they would fry their food and it was really gross. But they're eating all whole foods, yet they were using all these cooking oils. They couldn't afford fast foods. And they were, they were getting away with it into their 40s. And then once 40 and beyond, you could see the metabolic damage catch up. So there's a lot of narratives right now that it's just about processed foods or fast foods. And that's not true because they didn't even have access to processed foods. They could not afford McDonald's. McDonald's is 10 times as much as their normal meals. Maybe 20 times. Right. It's for tourists. Like they have a few in Uganda or these other cities. But it's not what they're eating. So it shows how bad the oils are and cooking in them. And then also this was a different group in Tanzania that the village we went to and this was the most interesting one. So we organized this. We wanted to spend time with some of these elders and we thought we'd see all these people in their 80s, like thriving.
- [40:39]
B
Yeah.
- [40:39]
A
And they were. We ended up in this agricultural village and they were eating the most ideal diet that modern nutritionists would love. Modern nutritionists would love. It's like all plant based, whole. Just grains they had. They had like, like cornmeal or different grains they had and just plant based fruits and vegetables and they couldn't afford much else than that. And these people were in terrible condition. So these people were in their 70s and they were bent over. They could barely walk. We couldn't even finish our interview. It was this group of 20 of them and people were leaving. They just had to hobble away. They had bad knees, bad backs, hunched over, terrible like kind of degenerative type of stuff, autoimmune type of stuff, sort of the arthritic type of stuff stuff. And sarcopenia just like very under muscled. They just were not getting enough protein and nutrients. So it's just funny that people think that this is the best diet possible. And I don't think anyone's ever studied it. Dan Buettner has not seen these people. I don't think scientists have gone and done studies on them because they're either doing the hadza or they're doing. This was just a very specific group of people that I didn't even know existed. Agriculturals eating from the land. Organic as well. So this is the thing we can't. I know I try to eat only organic food and of course I believe in all that. But these people were eating. They were just eating from banana trees and stuff. There was no pesticides still. They were not doing well in old age because they didn't get the protein and nutrients.
- [42:09]
B
Wow. So they weren't getting enough protein. And it was probably also the industrial oils that they were using too.
- [42:15]
A
This group might not even had oils. The second group I'm talking about tan City. The Uganda group did have the oils. This group didn't even have the oils. They were in a remote village. All they had, they have ugali, which is cornmeal and water. If you're really poor, you can't put milk. If you have a little more, if you have an animal, you could put milk in it and you can do okay. But these people are eating like porridge. This is like a dietitian's dream. It's like eat your, your like oatmeal. Like porridge. Yeah. Eat fruits and vegetables.
- [42:45]
B
Eat from the land. Eat organic.
- [42:47]
A
They probably got a few eggs but just not enough.
- [42:49]
B
They just did not get enough protein.
- [42:51]
A
Yeah.
- [42:51]
B
Wow. We need to have more people studying. This is why I'm so excited for your docu series to come out because. Are you guys going to show that?
- [42:58]
A
Yeah, yeah. It's six episodes. We go the whole story. The episode one. We start at the back of human history and we look at how we've developed to require animals, foods, how our guts have changed, you know, kind of debunking a lot of the vegan arguments. Then we go into the agricultural revolution. We talk about Western price, we talk about the advent of agriculture, all this stuff. So it's basically calories at the expense of nutrients. Right. We had a whole bunch of calories from grains and we could grow them, but we didn't know that we were not getting enough nutrition from those. Right. So then we go into just all different diets explaining all this stuff, explaining kind of these nutrient to energy ratios. I was talking about explaining what to eat, like really getting into these details. And then episode six is about regenerative agriculture, environment and ethics.
- [43:43]
B
Awesome.
- [43:43]
A
Right? So that's part of the story too. So we're putting it all in one like amazing story so that you could finally understand how do you. What do we eat? Yeah, yeah.
- [43:52]
B
What do we eat to finally answer it. That's so cool. So we've been talking about oils and I want to know your thoughts on industrial oils. Now to be clear, we are talking about quote unquote, seed oils. But it's become such a. I don't know what to call it, like a trigger word. It's a hot button word now where everybody fights about these seed oils. And I'm over here going, we've known this for a long time. I've been telling people to avoid canola oil for 20 years. But every time I say seed oils now everyone goes, ugh.
- [44:22]
A
You're like a right wing extremist. Exactly. If you Talk about seed oils. Yeah, it's a little triggering now. I actually probably will stop even using the term seed oils.
- [44:31]
B
Me too.
- [44:32]
A
I think it's. Yeah. Industrial oils. I just hate that this has to be political and we have to argue about this. I want to just kind of like, shake people. Like, Lane Norton is sort of a friend of mine. We're like frenemies, I guess.
- [44:48]
B
How can you be friends?
- [44:49]
A
Well, okay, so we're like, if we can't beat him, join him. Yeah. So we got him in the series. So we were thinking we want to look at all sides. Kind of like.
- [44:59]
B
We should. We should. Yeah.
- [45:01]
A
We have him and he, he talks about his, his view and he actually agrees with a lot of what I, what I've been saying. This whole podcast. We talked about nutrient and energy, and he, he, he understands all this stuff. So I like that part. But I also don't like the part where he's just being combative online and trying to like, like, be like the protector of the Internet. He's like, I'm here to save you. You know, everyone's wrong but me. Yeah, right. But he, but he knows generally what's up. But the cedar part or industrial oils, he's still, like, on that side. And a lot of people are on the side of, like, they're fine. The studies say this, so it's hard for one to do good studies on this stuff. And I just think it's weird that they side with the food industry without, without, like, kind of realizing. I'm like, if you just simply think what, like, about human history, about simple logic, what is better? Something that we've always eaten, like oils and fats that we've always eaten throughout history. It could be coconut oil, it could be olive oil.
- [46:03]
B
Butter.
- [46:04]
A
Butter Tallow. Yes. Basically those four things. Is that better, logically, or this highly processed new oil we just invented? Yeah, like, why just think like this. I want to sit. I've tried. I did two podcasts with him already. I don't know if we've gotten to the bottom of anything, but just think. I know there are, you know, some of these studies that kind of, you know, very cloudy. You know, it's these population. It's so hard to do population level diet studies. You can't be that controlled.
- [46:32]
B
Yeah.
- [46:33]
A
And that you're studying an unhealthy population. And actually the, the people that ate the more industrial oil, the higher polyunsaturated fat, they died less of heart disease, but they died more of other things.
- [46:46]
B
Yeah, exactly. Because it's driving inflammation. It's causing other issues.
- [46:50]
A
Exactly.
- [46:51]
B
And the cholesterol piece is actually. It's so nuanced and there's so much there, but we're focusing so much on pufa, specifically on HDL cholesterol and ldl. Yeah, that's true. And lowering the LDL cholesterol part that we're forgetting there's an entire other conversation that needs to be had about cholesterol specifically. But anyways.
- [47:13]
A
Yeah, yeah, I've had many conversations about the LDL story, too. I've had, like, five cardiologists on my show. Some of them are in the series. And, yeah, I think that's a whole other topic. Yeah, but it's okay. My example is I stopped eating the industrial oils. I stopped eating refined sugars and refined grains, and I started eating more animal foods. Say there's 100 health markers. 99 got better for me, and pretty much everyone I know say arbitrarily, call it 100. My joint pain went away. Acid reflux went away. I lost 20 pounds of fat. I list 100 things. HDL got better. Triglycerides got better, A1C got better. Everything got better. 99 things got better, and then my LDL went up a little bit. So is it that LDL is just trying to kill me, or do we have the wrong view of ldl?
- [48:10]
B
Exactly, exactly. Which is a larger conversation, which we could get into. But I've also. I've had conversations with. I had Johnny Bowden on if people want to go back and listen, because it's such a long, nuanced conversation. But basically the skim of it is that we have gotten cholesterol largely wrong.
- [48:29]
A
I don't get sick anymore. Actually, my LDL is not even that bad. I mean, I have really good. I'm more interested in the triglyceride to HDL ratio. So I have a very low triglyceride ratio. It's like, almost 0.5. Like, high HDL, low trigs. So about, say, like 90 HDL, 45 trigs. That's a 0.5 ratio. That is. Is amazing. Like, my health has never been better. I've barely been sick in eight years. Like, you could barely count my. I haven't missed a day of work in eight years.
- [48:58]
B
Yeah, I mean, that says a lot. That. That right there. And just what you said about all your markers getting better, I mean, it's the same for me, too. I started eating more meat and more animal foods. And same as you, all my numbers got better, and my LDL went slightly up. My doctor was like, I'm not even worried about this at all.
- [49:13]
A
It was smart doctor.
- [49:14]
B
Exactly.
- [49:15]
A
One of the few ones that, like, actually didn't freak out.
- [49:18]
B
Exactly. Well, because she understands that we've gotten cholesterol largely wrong. We were kind of talking about Lane Norton, and this is not specifically directed at him. It's more about you and I have talked a lot about how health has become so politicized and it's doing all of us such a disservice. I mean, you were just at an event where you saw Ph.D. jessica. I refuse to call her Dr. Jessica because she's a Ph.D. and there needs to be a way to differentiate between PhD and doctor. But I, I digress because she's not a medical doctor is my point. But there's a lot of these accounts out there now that have made it where we are at war. We are literally at war now with our own colleagues and people that should be on the same side that you all should be fighting for Americans better health. And it's become this fight online where everybody says, I'm the expert. Listen to me. I have all the facts. I know the truth. And people are confused. And this is what makes me so mad, is that now people are more confused than ever. And now we have this, this war going on where people are fighting with the people that are genuinely trying to create better change. Like, I have people in my DMs all the time trying to pick fights of me and have these gotcha moments. And I go, okay, do you feel better? Like, you're attacking the person that's on the front lines right now, genuinely trying to make food better, healthier, more accessible for everyone. Why are we fighting people on this?
- [50:41]
A
It's really sad. And I think it's part of human nature, is we're tribal.
- [50:46]
B
Yeah.
- [50:47]
A
And so there is a bit of that. Right. It's, it's. And it's political, too. And I really stay out of politics.
- [50:53]
B
Yeah.
- [50:53]
A
Like, I'm pretty, like, independent. Right. I don't like the left versus right. I think they're two sides of the same coin.
- [50:58]
B
They are. They are.
- [51:00]
A
You know, so I'm like, I want to stay out of this, but I, I know I agree with more of one side than the other. And. And then I think I've kind of gotten to the bottom of it. I think is that the right is more on the side of personal responsibility and the left is more on the side of let's outsource our responsibility. So if you look at Any of these issues with COVID it's like, give me everything. Give me all the medicines and shots, and that's how I'm going to be healthy. And then me and us, all our people are kind of like, leave me alone. Doing it myself. I can take care of myself. I'm taking health into my own hands. So that's just a fundamental difference in a philosophy of, like, how. Right. So now at some point, I. I became more Zen about it, where it's like, well, there's going to be these Jessica type people. She posted about. I posted about her first because Dr. Will Cole when did a little debate with her.
- [51:53]
B
Yeah.
- [51:53]
A
And I posted a picture and I was on the side of Will. And so she posted that. And now her followers. Are they coming out dming me?
- [52:00]
B
Of course they are.
- [52:00]
A
But I don't really care because it's. I just get it. Like, you guys believe in outsourcing your health. She believes in funding the FDA more and giving more money to these government organizations. And that's how we're going to solve our problems. And our side is more. Let's do less. Like, I don't want to give the government any more money to do things worse. They already do things so poorly.
- [52:24]
B
Exactly. Historically. Okay, this is a great example. I saw this the other day and I was like, wow, I could not put this better myself. Think about how the DMV is run, okay. Think about how horrible it is going to the dmv. Think about how horrible it is going. If you ever have to go to the hospital. And I mean, you can literally be bleeding out and you sometimes sit in the er. I heard a story about a guy that was laying on a stretcher for eight hours in the er. So, like, think about how every government ran business, runs the post office. Another perfect example. Kind of a disaster permitting. Exactly. So think about that. And then think about them running our health and trying to get Americans healthier. It's already a disaster. I mean, 93% of Americans are metabolically unhealthy. And so this is my beef with Jessica. And it's so. To me, I'm like, she talks in circles and she's incredibly hypocritical because she gets on stage with Will Cole. She agrees that everything's corrupt and that we need to do things differently. And then in the same breath says, but we need to give those same institutions that got us here and got us into this mess in the first place. We need to give them more money. No, we need to do this completely differently than we have done. And I'm not saying the solution is no money, but I'm saying that we need to completely uproot what we have done and admit that what we are doing right now is not working. Like, we have the DMV trying to run our health right now and it's an absolute disaster mess. And why do we think giving them more money is going to be any better? Better?
- [53:48]
A
It's, it's really crazy. So that's why I don't get political, because I don't think this stuff is solved from the top down. Yeah, I think some of it is good. And, and Bobby's, Kennedy's in there trying to make some changes. And you know, we, we should have some like, regulation, something going on at the top, but really it needs to come from the bottom. That's why I'm making food lies. That's why I love what you're doing and doing your podcast all these years and blogs and everything you've done is that we need to just change the people's opinion of what to do and let people understand that a good diet isn't just about counting calories and it doesn't just come from eating like some arbitrary grams of fiber. Like if they kind of understand, oh, like these oils are actually bad or these processed foods are actually bad, I can't just outrun the bad diet. They understand animal foods are healthy. Just simple stuff like this, then that can change everything.
- [54:42]
B
Yeah, absolutely. And I was just thinking about this too. So what we. Part of the mess that we're in right now is because we have taken a one size fits all approach for diet, nutrition, medical system. And while yes, I do think that in one instance that we can say everyone should be eating more whole real foods, but also different things need to be tailored to different people based on where they are in their life. If you want to be a bodybuilder or let's say you're pregnant or you're breastfeeding or like whatever it is, like there's different things that need to be kind of tailored within that real food movement, in that real food structure. And when we're dealing with the government doing all these laws and all these regulations and all these policies, it's always going to be one size fits all or the majority of the population. And we've lost this bio individualized care, medicine and nutrition.
- [55:32]
A
So that's the problem with why diet's confusing. This is how we started this discussion, is that no one is, is accurate about what makes a good diet. So they're trying to do the ones. It's like MyPlate. And Jessica went on and on about how my plate is amazing and that we don't even use the food pyramid anymore and all this stuff. She's like, oh, my plate is so much better than the food pyramid. Okay? This is not individualized. This is not healthy. I don't think it's generally. I mean, it's better than eating Doritos and Mountain Dew, but at least they have some things right. It's like they're kind of encouraging more whole foods. But humans are very adaptable. We live in all different places around the world, and throughout history, we've had all different kinds of diets. So you're correct. And people have different preferences and Indian people have different beliefs about not eating cows, for example. So, yes, we're never gonna have the one size fits all approach, but we need to get a better explanation to the public of what the good diet is and that animal protein is healthy and eat more of the protein and, and that processed foods are bad. It's just these narratives are controlled by big food, right? So it's always fighting this uphill battle. I kind of learned this, actually. I started coming nose to tail. We sold meat, we did regenerative agriculture, trying to get out to people. I made no money. There's no profit margin on meat. And I learned. I'm like, wait a second, okay. I spent all these years trying to get the best meat to people. Even if I business quadrupled, I still wouldn't make a lot of money because the profit margin is so low. So then I was like, oh, my gosh, that's why the world. No one's making money on lettuce or strawberries either.
- [57:12]
B
You know, they're making money on the Doritos and Pop Tarts.
- [57:15]
A
They're making money in the processed foods. So then I'm like, oh, that's, that's, that's why everything's backwards. And it's going to be really hard to change because these systems are entrenched it with all this money. So if you have all that huge profit margin on processed foods, you can spend money on marketing, you can do lobbying, and you could even do these fake studies that they do that try to say, oh, it's just about counting calories. Or it's like, oh, pasta's like, you know, the Barilla studies. You look at who funded the study, and it's Barilla, the big pasta company. And it's like, oh, pasta is like the healthiest thing you can eat, you.
- [57:46]
B
Know, or like that. This is my favorite. I always reference this. There was a study done years ago where they tried to say that, God, how did they word it? They basically said that soda consumption was not connected to obesity. And then at the bottom, it was literally funded by Coca Cola. Coca Cola is like, no, sodas doesn't cause obesity. Funded by Coca Cola. Like what?
- [58:08]
A
It's, what are we doing here until I don't know. You got to change the public opinion. And it's not going to happen from the top because of that money.
- [58:18]
B
Yes.
- [58:18]
A
Right. So that's.
- [58:19]
B
Yeah, well, and this is, this is why, because people are starting to focus more on protein. And now we're seeing all these ultra processed foods that are loaded with protein, which is just driving me nuts. It's like we have protein cereal, we have protein pop tarts, protein water, Protein water. The other day, protein donuts. And I'm like, what are we doing here? It's because they're realizing that we need more protein, but the profit margin is so much higher on these ultra processed garbage foods.
- [58:47]
A
That's it. It's so crazy.
- [58:50]
B
Yeah, it is really crazy. I want to ask you this before we run out of time because I am personally invested in this and fascinated by it, especially because I've been trying to get Hector Moore on this train. You posted recently on your Instagram that you work out one hour a week and you're ripped. You're in really good shape. How are you doing that?
- [59:09]
A
Okay, yeah, so it's one hour in the gym, so I do more exercise. So I definitely encourage people to do as much as they can do. Yeah, right. So. And then I do, I'm walking, I'm playing beach volleyball, I'm sprinting. But I only do two 30 minute sessions in the gym and it's. I, well, I use drop sets to failure. So I guess I'm an engineer. So I like to do things the most efficient way possible. And I've learned this over the years from interviewing other doctors and scientists. Dr. Ted Naiman, Dr. Keith Barr, Stu Phillips is a protein researcher. And I learned, oh, there's a much better way. And so yeah, I made a thing called hard 30. So you can find hard 30 online. I guess it's hard 30 copy. But it's a simple workout where I'm doing all the movements with a weight. Say there's a push day and a pull day. So on the push day I'm starting with dips and I'll use a 50 pound dumbbell hang it off a weight belt and do as many dips as I can. Then I take that off, then use a 35 pound dumbbell, do as many as I can, immediately take that off, use a 20 pound dumbbell, do as many as I can. Then I use no weight and do as many as I can. So I did four sets in a row of dips and I am exhausted and I've exhausted my muscles. I've gotten all these different muscle fibers down. That's all you really want to do is get the muscle fibers worked so that they can grow back, you know, tear them down so you build them back up. And then I move on to another workout like a squat. So then I'm doing a squat and I do the same type of thing. It's also a lot safer way to work out because you're not going higher in weight because then you can get hurt. People, most people are, you know, struggling, they're trying to do a one rep max and it's a very heavy weight and that's how you get hurt. So I'm going lower in weight so I'm not getting hurt. When I'm really tired, I'm doing the lightest weight.
- [60:52]
B
So that's so smart.
- [60:54]
A
So you can do it. It's only about 25 minutes, really. There's like a five minute warmup. But it's just, it's such a better way to do it. I mean, you're not necessarily going to become ripped and huge and win a competition from this type of workout, but for 95% of the population, it's all you need. And part of it is that it's sustainable. It's something that I'm actually going to do. So I can do it at a hotel room, gym, you know, like a hotel or apartment complex. I've never even had a gym membership ever.
- [61:23]
B
So amazing. That's so cool. I need, I need Hector to get on this. Well, Hector should do whatever he wants. But, but Hector is on this whole, like, fitness protocol right now and he's feeling like he has to go to these hour workouts. And I keep trying to tell them. I'm like, babe, you can do this more efficiently where you're not chasing these workout classes all the time to stay in shape.
- [61:44]
A
I'm really into the simple, sustainable, enjoyable. So with the diet, it should be that simple, sustainable, enjoyable. I eat very simple foods. People might be wondering, okay, well what do you eat? We talked about all this stuff. I eat simple stuff. I make bone, broth, rice, I cook rice and bone Broth. I eat burger patties, I eat steak, I eat fish, seafood, shrimp, oysters. I eat sauerkraut pickles. I eat fruit for dessert. Like it's the simplest thing. These are all single green foods. They're all absolutely delicious. I cook it in 10 minutes or less or I'll pre batch cook a lot of stuff. In the beginning, it's super easy. Everything takes like 10 minutes and it's delicious, sustainable, enjoyable. And same thing with the workout. I don't want to spend hours and hours in the gym, you know, it's just not sustainable for me. It just doesn't work. I have a busy lifestyle. I'm going to conferences, blah, blah. I have a million things going on. But if it's only 30 minutes twice a week, I know I can do it. I can force myself to do it. It's like, okay, I gotta do it. It's only, you know, you have your A day, your B day, you gotta do it. And it doesn't have to be on the same day each week, but I fit it in.
- [62:51]
B
Yeah. Yeah. I mean, that's amazing. And this is what I, I say all the time for people, it has to be something that you enjoy and love, otherwise you will not stay with it long term. For me, my number one exercise is going for a walk. I literally walk my dogs for an hour every single day. I also weight train in the gym, but for me, I love to walk and I do it almost every day and that is super sustainable for me for maintaining my weight, for getting my body moving. I get my dogs out the door every day and I enjoy it. I listen to a podcast, I get in nature. I love it. And so I do it every day because I love it. And I tell people, I'm like, you got to figure out what you love to do because otherwise you're not going to do it.
- [63:31]
A
Absolutely. And, or get on a phone call, talk to people, you know, have some talk on one of your walks.
- [63:39]
B
I take so many calls on my walks. I'm like, yes, join me on my walk. Let's go.
- [63:44]
A
It's. You just need to fit in your life and make it simple. And I'm there. I'm there with you.
- [63:49]
B
I love it. Okay, so tell me about, we have this drink sitting here. What is this? Tell me about it. Oh, wow.
- [63:54]
A
Well, this is actually raw milk and it's okay. So after years of not making money selling meat, I decided that I was going to make something that is everything that I believed in, which is protein and nutrients. So this Is all real food ingredients, no fillers, no additives. It's different kinds of protein and nutrients. And here, take a sip.
- [64:14]
B
Okay.
- [64:18]
A
This has. It tastes like cereal milk, kind of. That's very like cereal. This has. It even has organ meats in it.
- [64:25]
B
Wow.
- [64:25]
A
So we. It took us so long to. To make it taste good. It's based on a bone broth. Collagen has protein, whey protein, different kinds of protein organs. It has some kelp for iodine. It has some astral cherry. Vitamin C. So you can actually use the collagen.
- [64:43]
B
Amazing. Yes. So you get the vitamin C. So you can.
- [64:48]
A
Yeah. Collagen is not even usable to your body unless you have vitamin C with it.
- [64:53]
B
I actually didn't know that.
- [64:55]
A
Yeah. So.
- [64:55]
B
Wow. I learned something new on every podcast. I love that.
- [64:58]
A
It's called Brights. And the idea is it's for. For beauty, actually. It's a beauty formulation.
- [65:04]
B
Okay. I love that. Well, because we know collagen's really good for skin. Elastic organ meats are amazing for your skin and just for your overall health in general. What else is in there that causes or that helps with beauty?
- [65:17]
A
Well, the protein and the. The. Well, correct. The main thing is like the collagen and usable collagen. But that second thing would be the protein and the. Well, the whole host of nutrients, the co factors. That's a big thing. So the. The organ meats have all these things. Copper, selenium, manganese. There's so many things that people don't normally get.
- [65:37]
B
Yeah.
- [65:37]
A
And it has those in the organ meats and then a few things like the kelp for iodine or the astral cherry for vitamin C. Yeah. It's basically trying to mimic nature and the right ratios and giving your body all that it needs.
- [65:50]
B
Amazing.
- [65:51]
A
But yeah, it's. It's actually in beta testing now.
- [65:54]
B
Okay, cool. How fun. This is so exciting.
- [65:56]
A
Yeah. Bright beauty. And yeah, I gave you a boss box. And yeah, it's basically just the answer. It also helps you. Oh, this is one of the most important parts. It helps you be satiated. This is the whole point of everything we've talked about, is that it keeps you satiated and then you will hopefully lose weight. So we sampled it and I couldn't eat dinner. Like, I was sampling it all day and I just couldn't eat dinner.
- [66:20]
B
You're like, I'm so satisfied, I don't even need food.
- [66:23]
A
Yeah. So, yeah, Bright beauty dot com. And we're looking for beta testers. We're giving it away. It for Free to.
- [66:30]
B
To test it out.
- [66:30]
A
A handful of women. Yeah.
- [66:31]
B
Oh, nice. Okay, cool. So people can just Google brights or how do they find it?
- [66:35]
A
Brights Beauty. Yeah.
- [66:36]
B
Okay. Brights beauty. So look it up if you want to be a beta tester. Is there anything else that you feel like we didn't cover? I mean, we went over everything. I don't know to talk about.
- [66:45]
A
I think we did it all. Yeah. I mean, basically, food lies. And the only thing else is. Check me out on Food Lies on Instagram, wherever.
- [66:53]
B
Yeah, he has a great account. He's always dispelling all these myths about health and nutrition. I love following you, Brian. You always post the. You always post the truth, which is very amazing. And more than ever, it's needed. And I love the post that you do. I always find, like, really fascinating new little health tips and tricks, and you just help to dispel the myths. That really helps me a lot.
- [67:18]
A
Yes. Which I love. It's been a fun eight years of posting every day, same. Oh, yeah.
- [67:24]
B
I know. It's crazy. Okay, so you have this docu series coming out, but you don't have a date for that yet, right?
- [67:30]
A
Do not have a date. If anyone listening knows Chris Pratt, now we're looking for some A list celebrities I'm trying to get. Halle Berry was there at the conference this weekend. Yeah, she looks great. She's 59.
- [67:40]
B
Wow.
- [67:41]
A
Insane. And she's big into real food and protein and. Yeah, okay.
- [67:46]
B
I love to hear that.
- [67:47]
A
So we're trying to get a hold of some celebrities. Already have some interested. And we're trying to get this thing on Netflix next year.
- [67:54]
B
Okay, awesome. So everybody stay tuned for Food Lies. I will obviously be posting about it when it's out. I've seen. I haven't even seen the first episode yet because I missed that. I know. I didn't see it. I know I came late to this conference that he played it at, but if it's anything like the preview, I'm obsessed already. The preview is amazing.
- [68:11]
A
Oh, yeah, the trailer's on YouTube. Just. Just look for Food Lies intro.
- [68:16]
B
Okay, everybody go watch it. It's so cool. Check him out on Instagram. Is there anywhere else that you want to plug that people can find you?
- [68:22]
A
Oh, Yeah, I have sapien.org Sapien is kind of my broader philosophy on all this stuff. It's back to humans in. It's stuff that you believe in. And I'm trying to get people in our world to get along more instead of. It's like I'm the Carnivore. I'm Paleo, I'm Keto. It's like, let's just get everyone under, you know, one roof, right? And Sapien is that.
- [68:42]
B
I love that so much. And if you're in Austin, come to the Sapien Center. They have a ton of amazing events and there's always really cool speakers there. Sometimes I do panels and stuff there. So come check us out at Sapien Sapien Center.
- [68:55]
A
Awesome.
- [68:56]
B
Yeah. Brian, thank you so much. This was awesome.
- [68:58]
A
Thank you.
- [69:00]
B
Thank you so much for listening to the Real Foodology podcast. This is a Wellness Loud production produced by Drake Peterson. Theme song is by Georgie. You can watch the full video version of this podcast inside the Spotify app or on YouTube. As always, you can leave us a voicemail by clicking the link in our bio. And if you like this episode, please rate and review on your podcast app. For more shows by my team, go to wellnessloud.com see you next time. Time. The content of this show is for educational and informational purposes only. It is not a substitute for individual medical and mental health advice and doesn't constitute a provider patient relationship. I am a nutritionist, but I am not your nutritionist. As always, talk to your doctor or your health team first. If you struggle with bloating, gas constipation, digestive issues, yeast overgrowth, well, you may already know about digest things. This it's the podcast hosted by me, Bethany Cameron, also known as Little Sipper on Instagram. I dive into gut health, nutrition, the food industry, and drawing from my own experience, I break down what's good, what's bad, and what's the best for your gut, your skin, and so much more. I even offer gut friendly recipes. New episodes every Monday and Wednesday. Produced by Wellness Loud.