I finally figured out the perfect meal strategy!
Summary
TLDRIn this video, the speaker shares their personal journey of reducing sugar intake, starting with a misconception about fruit sugar leading to a year without fruit. They discuss the impact of processed foods on health and the importance of choosing whole, unprocessed foods. The speaker addresses the complexities of modern food production, including the manipulation of farm-raised salmon and the use of antibiotics in livestock. They also touch on the role of anti-nutrients in plant foods and the importance of a balanced diet, emphasizing protein intake and the role of fats and carbs in providing energy. The video concludes with advice on meal planning and the availability of one-on-one coaching.
Takeaways
- 🍏 The speaker initially avoided fruit based on a misleading belief about sugar content, highlighting the importance of accurate nutritional information.
- 🍬 A significant shift occurred when the speaker challenged themselves to a sugar-free diet, discovering it was possible to abstain from processed sugars.
- 🥗 The video emphasizes the negative health impacts of processed foods, which are often high in unhealthy fats, sugars, and artificial additives.
- 🐟 It's suggested that opting for whole foods like meat, fish, eggs, dairy, fruits, nuts, and vegetables is healthier than consuming processed items.
- 🚫 The script points out the manipulation in modern food production, such as coloring farm-raised salmon and gassing red meat to appear fresher.
- 🌱 There's a discussion on the overcomplication of food choices due to the internet, leading to confusion about what constitutes a healthy diet.
- 🌿 The presence of anti-nutrients in plants, like lectins and oxalates, is acknowledged, but the video suggests that moderate consumption is not harmful.
- 🥩 A recommendation for a diet rich in animal-based proteins is made, with specific suggestions on quantities for optimal health.
- 🥑 While plant proteins like nuts and legumes are acknowledged, they are considered incomplete and should be combined for a full amino acid profile.
- 🥦 Vegetables are positioned as low-calorie additions to meals, with the exception of potatoes, and are encouraged for their flavor and nutritional benefits.
Q & A
What did the cardiac surgeon in the YouTube video claim about glazed donuts and apples?
-The cardiac surgeon claimed that a glazed donut has about half the sugar content of an apple.
Why did the speaker initially stop eating fruit based on the video content?
-The speaker stopped eating fruit because they misunderstood the sugar content comparison made in the video, thinking that fruit was high in sugar and therefore unhealthy.
How long did the speaker challenge themselves to go without sugary foods?
-The speaker challenged themselves to go without sugary foods like candies, cookies, cakes, ice cream, and donuts for 30 days.
What was the speaker's experience after completing the 30-day sugar-free challenge?
-The speaker was surprised that they survived the 30 days without any sugary foods and never went back to eating processed sugar.
Why did the speaker avoid fruit for an entire year?
-The speaker avoided fruit for a year because they mistakenly believed that since fruit contains sugar and sugar is bad, fruit must be harmful.
What is the speaker's view on processed foods and their impact on health?
-The speaker believes that processed foods are not healthy because they are often high in palatable but toxic ingredients like food colorings, bad fats, refined sugars, and chemicals, and lack essential nutrients.
How does the speaker feel about the manipulation of food in the grocery store?
-The speaker expresses concern about the manipulation of food, such as farm-raised salmon being made redder and red meat being gassed to preserve color, as these practices can mislead consumers about the quality and healthiness of the food.
What advice does the speaker give regarding the consumption of anti-nutrients in plants?
-The speaker advises that consuming anti-nutrients, or plant toxins, in moderation is not necessarily harmful, and that a varied diet can help avoid excessive intake of these compounds.
What is the speaker's recommendation for daily protein intake?
-The speaker recommends at least 16 ounces of meat, four eggs, and 1 to 2 cups of dairy for daily protein intake, adjusting based on individual needs such as age, height, weight, gender, and activity level.
How does the speaker approach carbohydrate intake for different groups of people?
-The speaker suggests reducing carbohydrates for those with blood sugar issues, diabetes, or hormone healing needs, and increasing carbohydrates for active individuals who may under-eat.
What is the speaker's perspective on vegetable consumption?
-The speaker views vegetables, except potatoes, as low in calories and primarily serving to add flavor, color, and variety to meals. They advise eating as many vegetables as desired unless it causes discomfort.
Outlines
🍏 Misguided Sugar Avoidance and Diet Changes
The speaker recounts their experience of reducing sugar intake by avoiding fruit based on a YouTube video's misleading information. They initially stopped eating fruit and continued with candy, then challenged themselves to a sugar-free diet for 30 days, which they successfully completed. This led to a year-long avoidance of fruit. The realization came after a celebratory plum eating session post-engagement. The paragraph emphasizes the confusion caused by internet food opinions and the journey towards understanding healthy eating, with a focus on avoiding processed foods.
🛒 The Downsides of Processed Foods and Modern Farming
This section discusses the negative aspects of processed foods, which are often high in unhealthy ingredients and lack essential nutrients. The speaker points out that such foods were less common in the past, coinciding with lower rates of chronic diseases. They also touch on modern farming practices, such as the use of antibiotics and chemicals, and how they affect both the quality of the food and the health of consumers. The paragraph concludes with advice to consume foods from the outer aisles of the grocery store, which are less processed.
🌱 The Impact of Modern Agriculture on Nutrient Content
The speaker elaborates on how modern agricultural practices have led to a decline in the nutritional value of food. They mention the use of monocropping, poor farming practices, and the decline in soil health, which in turn affects the mineral content of the produce. They also discuss how food processing has altered the composition of common foods like ice cream and bread, often for the worse. The paragraph highlights the importance of seeking out nutrient-dense foods and the challenges of doing so in a world filled with processed and manipulated foods.
🥦 Balancing Macronutrients for Optimal Health
In this part, the speaker focuses on the importance of protein in the diet, suggesting specific amounts for clients based on their physical activity and health goals. They differentiate between complete proteins found in animal sources and incomplete proteins from plants, emphasizing the need for balance. The speaker also discusses the role of fats and carbohydrates in providing energy and how adjusting these macronutrients can cater to individual health needs. They conclude with advice on consuming vegetables for their nutritional benefits without overdoing it, especially for those who need to increase calorie intake.
Mindmap
Keywords
💡Sugar Content
💡Processed Foods
💡Anti-nutrients
💡Oxalates
💡Farm-Raised Salmon
💡Monoculture
💡Thrive Marketplace
💡Bioavailability
💡Dietary Fat
💡Vegetables
Highlights
A cardiac surgeon's claim that a glazed donut has about half the sugar content of an apple influenced the speaker to stop eating fruit and continue eating candy.
The speaker challenged themselves to stop consuming sugar altogether for 30 days, which they successfully did, leading to a permanent change in their diet.
Processed foods are often unhealthy due to their high palatability, lack of nutrients, and presence of toxic ingredients.
The speaker suggests that most health experts agree on the negative health impacts of processed foods.
Modern food production practices, such as the use of antibiotics and hormones in livestock, are criticized for their impact on health.
The speaker points out that fruits and vegetables are often grown for sugar content and size rather than nutritional value.
The nutritional content of soil and, consequently, the food grown in it has declined due to monocropping and poor farming practices.
The speaker argues that the fear-mongering on the internet about food can lead to confusion and misinformation.
Dr. Shawn Baker suggests that modern environmental factors, not plant foods, may be the cause of increased intolerance to small amounts of plant toxins.
The speaker emphasizes that a diet free of processed junk food and focused on nutrition is key to health, regardless of specific dietary choices.
Thrive Marketplace is recommended as an online source for organic and non-toxic food and household products.
Oxalates, a type of plant toxin, are found in many common foods, but their impact on health is dependent on the overall diet and not just their presence.
The speaker advises a diet prioritizing animal-based proteins, such as meat, eggs, and dairy, for their complete amino acid profile.
Vegetables, with the exception of potatoes, are considered low in calories and are recommended for their flavor and ability to deliver fat through added toppings.
The speaker offers one-on-one coaching for personalized meal plans and nutrition advice.
Transcripts
August 28th 2020 I saw a YouTube video
where a renowned cardiac surgeon said
the glazed donut has about half of the
sugar content of an apple the cup of
grapes actually has two times the sugar
content of this Hershey's candy bar
grapes are a sugar bomb give fruit the
boot at that point I stopped eating
fruit and continued eating candy I mean
I knew back then that that was a silly
thing to do but I wanted to just try and
have less sugar in my diet and I knew
realistically it would be hard for me to
give up the candy and easier for me to
give up fruit so I stopped having fruit
and then once I got used to not having
fruit in my diet I then challenged
myself to stop having sugar altogether I
just wanted to see if it was possible
for me to make it 30 days without any
candies Cookies Cakes ice cream donuts
and to my surprise I actually survived
and I never went back to eating
processed sugar
now I actually continued to not have
fruit for an entire year because I
thought well if fruit has sugar in it
and sugar is bad then surely fruit is
trying to kill me right well it wasn't
until August 2021 where I got engaged
and we celebrated by having plums I know
turn up it's a party I mean if you ain't
eating plums after getting engaged did
you even really celebrate anyway today's
video is all about food tidbits I've
heard on the internet and everything you
hear on the internet is true right and
why I no longer believe certain food
opinions and just overall this video is
going to cover how to know what to eat
since nowadays the internet does a good
job of confusing us of what is
considered healthy okay let's talk about
processed foods since that's the easiest
one to cover the majority of people will
agree chips sodas candies cookies french
fries crackers cakes any processed food
really isn't that healthy why because
they're highly palatable so they're very
tasty and easy to overeat though they
also have toxic ingredients food
colorings inflammatory overheated bad
fats refined sugars lots of chemicals
and a bunch of nauy naties up in them
and not a lot of goodies there's not
tons of protein vitamins minerals
nutrients in these highly processed
foods so they don't really add to Health
in fact they take away from health I
mean if we just look back 100 years ago
we had a lot less of these processed
foods and we had a lot less heart
attacks Strokes obesity and diabetes
pretty much any vegan carnivore
Mediterranean Dieter keto paleo any kind
of diet Guru you follow or any doctor
any nutritionist they'll say processed
foods really isn't in our best interest
I don't have to have a PhD or be a
scientist in a Laboratory Testing on Lab
Rats these processed foods I can pretty
much just think hey you know what this
doughnut doesn't have vitamin D protein
calcium copper magnesium iron vitamin A
in fact where did these rainbowy Fruity
Pebbles come from did they grow out of a
garden did they come from an animal
uh-uh these rainbow Fruity Pebbles were
made from chemicals in a laboratory
these did not grow out of a garden now
is having some junk food once in a while
the end of the world no but you know the
more you can limit it the better all
right so if we aren't eating processed
junk Foods then we're left to eat the
outside aisles of the grocery store meat
fish eggs dairy fruits nuts and veggies
and now this is where I turn into the
bad guy unfortunately nowadays it seems
most food has either been dyed sprayed
poked manipulated in some shape or form
I want to say it's mostly out of Good
Intentions as for the most part they are
just trying to find ways to increase the
shelf life of real food so that way it
can be shipped across the country but
here's the dealio farm raised salmon is
manipulated to be more red as most
customers think that if their food is a
certain color then it's healthier red
meat in the grocery stores is gassed to
preserve its color to make customers
think that the meat is fresh when in
fact it's a little bit old and of course
cows pigs chickens and fish are fed corn
soy and Grains to make the animals grow
quicker and fatten them up which these
three crops are sprayed with a lot of
pesticides and other chemicals and then
because these animals are eating a diet
that is not evolutionary appropriate for
their stomachs they are fed antibiotics
and medications the cows don't want to
be eating these Foods so they are given
Tums to make their tummies not hurt as
much so they keep keep eating likewise
fruits and veggies are grown for sugar
content and size because who wants to
buy a tiny Apple when you can get one
the size of a softball most produce is
grown in different countries and because
they have to ship them across the world
the produce is picked off the tree
before it's ripe some produce is even
coated with apal which is a tasteless
colorless odorless coating made from
mono and diglycerides AKA hydrogenated
soybean and canola oil put on the
outsides of produce to increase sh life
and make the produce appear fresh when
in fact it's most often several months
old on top of that nowadays due to
monocropping and poor farming practices
the health of our soil isn't what it
used to be the soil has less minerals in
it therefore the prod growing from it
also has less minerals in it there's
stats out there that 100 years ago if
our grandparents would have eaten one
orange we would have to eat seven
oranges today to get the same amount of
vitamin C fiber all the different
nutrients in an orange today I'd have to
eat seven in comparison to 100 years ago
to the one orange giving me that same
equivalent of nutrition ice cream used
to be raw milk honey organic vanilla and
egg yolks nowadays most ice creams
include things like pasteurized milk
seed oils refined sugars emulsifiers
food dyes and other artificial
ingredients traditional bread used to be
organic flour salt water olive oil
sourdough starter and fermented for
several days nowadays many breads are
made with GMO flour that's refined
bleached with chlorine containing seed
oils and not fermented I could go on and
on but I think you get the point most
food has been some sort
of up in her so what are we going to do
about it well buy from local farmers or
farmer markets if you can otherwise just
find some piece of mind that we are
going to do the best that we can do so
this is why online you're going to see
everyone talk and smack about different
foods because it's easy to fear-monger
and explain all the horrible things
going on in supermarket food the vegans
will say red meat causes cancer
saturated fat will clog your arteries
without any evidence or proof to back
this up there's nothing that proves this
and then the carnivores will say that
plants are trying to kill you and poison
you and meanwhile you're sitting
thinking wait hold up how come I know
several people in my family or just
thousands of people around the world who
lived to be in their '90s or hundreds
very healthy and they had plants in
their diet every day yes plants have
anti-nutrients in them we're talking
fruits vegetables nuts legumes coffee
tea anything that comes from a plant
does have what's called anti-nutrients
in them also known as plant toxins like
lectins oxalates Fates there are these
different plant compounds that can cause
humans gut distress skin inflammation
and mental health issues ETC however a
few years ago I talked to Dr sha Baker
who is known for being the Godfather of
the carnivore diet he made carnivore
very popular by going on Joe Rogan's
podcast a few years ago anyway I asked
Dr sha Baker why do you think nowadays
it seems that more and more people can't
tolerate the small amounts of toxins in
plants like for example Jordan
Peterson's daughter Michaela Peterson
she's been eating a carnivore diet for
several years and she says that if she
has a little bit of black pepper on her
steak she's going to have more arthritis
she'll be back on medications her mental
health is ises get worse and so Dr Baker
why is it that nowadays it seems people
have major reactions to the small
amounts of toxins in plants and he said
Lily humans should be able to tolerate
plant Foods however nowadays we're
exposed to more 5G radiation emfs
vacines medications glyphosate
pesticides chemicals canola oil refined
sugars processed junk Foods alcohol
cigarettes the list goes on of things
that we are exposed to where nowadays
even a baby born into this world they
likely have more of a suppressed immune
system and compromised gut in comparison
to people in the past if someone can't
tolerate a little bit of black pepper
that's not a signal to me that that
person has a really strong robust immune
system that person to me isn't the gold
standard for health people will say well
if that diet was so healing and really
saved some people's lives therefore this
diet must be the healthiest diet for all
people and I should do that by all means
I think a carnivore diet can be a really
healthy way to eat and and if it's
working for you fantastic I myself eat a
very meat heavy animal-based diet but
I'll never forget the first time I spoke
with Dr Ted non and he said just because
it's possible for people to eat only
meat and be healthy doesn't mean it's
optimal even Michaela Peterson has said
in several videos she wishes she could
have more Foods if she could she would
have more variety but she can't and yes
Michaela Peterson she looks fantastic
and she's super healthy and she eats a
carnivore diet but then there's also
thousands and millions of people who
don't eat a carnivore diet who look good
and also are very healthy I think likely
what all these healthy individuals have
in common is they're avoiding processed
junk food and seeking out nutrition as
much as possible also we order a lot of
our food from our local farmer though if
you don't have access to quality food
and good grocery stores near you there's
so many options for quality food online
we specifically order things like
grass-fed beef sticks wild caught
sardines mustard ghee which is clarified
butter but in my opinion ghee is way
yummier than butter so we order certain
foods that we can't get from our local
farmer online through what's called
Thrive Marketplace which is an online
membership based grocery store that has
different organic Meats Seafood Personal
Care items non-toxic Beauty Supplies we
even order things like our denif floss
soaps laundry detergent dishwasher
detergent all sorts of really clean
ingredient household supplies we can
order through Thrive Marketplace which
is kind of like in Amazon where it's an
online store where you can buy Goods
though Thrive yearly membership fee is
less money than Amazon's where Thrive
yearly membership fee is only $60 and I
saved $72 on my first order and I've
saved money every time I've ordered with
them plus if you don't save your $60 by
the end of the year Thrive will credit
you back the difference
so to me there's no downside to using
Thrive it's just another option to buy
groceries at affordable prices you can
get an additional 30% off your first
order plus a free gift up to $60 by
using the link in the description or you
can get those same savings by going to
thrivemarket.com
lillye all right let's go back to
talking about anti-nutrients also known
as plant toxins one specific toxin in
plants is called oxalates which is most
prominent in almonds blackberries
spinach sweet potatoes cacao rhubarb and
I'll just throw up a list with the foods
highest in oxalates and to many oxalates
is most known for contributing to kidney
stones and arthritis you that's not an
exhausted list there's many Health
implications of having too many oets all
the time but then I spoke with Sally
Norton and Elliot Overton who these two
they are like the oxalate experts their
research and whole life's work is in
studying and talking about oets and yet
both of them have foods with oets in
them Elliot's like I have potatoes every
day and when eaten in low Amounts is not
necessarily going to cause people a
problem so what I would say is is that
if you know someone's only got one kind
of source of oxalate in the diet chances
are it's going to be difficult to eat
enough of that one food to get massive
amounts of oxalate in the diet if on the
other hand someone who has a breakfast
they have almond flour toast almond
butter on that they'd have a whole bowl
of berries with that one of the kind of
fads is to make smoothies that someone
puts in raw cacao powder spinach some
other greens into the smoothie and then
for lunch then they have sweet potato so
you see how it's like a cumulative
effect it's like a conglomeration of all
of those things adding up to a massive
amount whereas if it's just coming from
like one or two things chances are
that's not going to be causing massive
amounts of these issues it's probably
not even going to be that much of a
problem for most people having a little
bit should be a non-issue having a
little bit of nuts shouldn't be
catastrophic having a little bit of
fruit or a little bit of vegetables can
be okay but if someone's eating the only
nuts diet and have nuts for breakfast
lunch and dinner every single day yeah
they're likely going to have some sort
of bloating gas maybe blood in stool
probably some constipation you're
probably not going to feel your best
eating the only nuts diet if I was
someone eating an only fruit diet and I
was just having fruit for breakfast
lunch and dinner then sure that could be
a lot of sugar but I'm not concerned
that having one or two pieces of fruit
is a lot of sugar for me again the
difference between an apple or fruit and
a doughnut is that the apple is going to
have polyphenols antioxidants fiber
vitamin C magnesium potassium copper
vitamin B6 whereas a donut a donut
doesn't have Jack crack lack I watched a
Dr gundry Dr Mike podcast and one thing
Dr Mike kept saying was Dr gundry you
keep telling people to avoid eating
apples meanwhile the vast majority of
people the majority of people in the
population are eating cookies and cakes
how many patients do you have coming
into your office who are eating zero
processed junk food and yet they're
riddled with diabetes and obesity
because they're eating too many apples I
think social media is fantastic because
we can share our experiences and learn
from other people's mistakes though at
the same time then we over complicate
food I say when trying to figure out
what to eat start with real h foods and
specifically prioritize protein protein
is so critical for our bones our muscles
the structure of our bodies Our immune
system and so I tell my clients to get
in at least a pound of meat at least 16
o of any kind of meat chicken shrimp
fish bison elk ground beef sausages any
kind of meat so that by the end of the
day when we add up breakfast lunch and
dinner we're at about 16 oz or a pound
of meat then after that depend depending
on age height weight gender activity
level for the most part I'm suggesting
for my clients to have 16 ounces of meat
plus 4 eggs and 1 to two cups of dairy a
day whether that be milk yogurt sour
cream cottage cheese heavy cream any
kind of dairy if you don't tolerate
Dairy have more eggs if you don't
tolerate eggs have more meat these
animal foods are considered bioavailable
and complete proteins whereas things
like nuts and legums so beans lentils
and chickpeas lack one or more of the
essential amino acids that the body
needs and cannot make thereby these are
not considered complete proteins now
that doesn't mean these foods are bad
and should be avoided it just means you
do have to mix and match and food combin
to make them a complete protein and they
don't have as many vitamins and minerals
as animal Foods so I tell my clients
yeah get in that 16 ounces of meat four
eggs and 1 to two cups of dairy and then
after that if you're still hungry then
we can talk about about these plant
proteins as like a bonus also I'm sure
me saying 16 o of meat four eggs and 1
to 2 cups of dairy sounds like a lot of
food but it's only 13 to, 1600 calories
depending on the choice of meat
someone's eating so if someone has o of
meat being ribey more fatty then they
might be on that higher 1,600 calorie
range whereas if that 16 o was coming
from leaner Meats like shrimp chicken
turkey Cod then the calorie number would
be close closer to, 1300 which I never
recommend anyone not even my weight loss
clients to go that low 1300 is 2 little
calories so anyway we start with the 16
oz of meat four eggs and 1 to 2 cups of
dairy and then for most people that's
going to cover a lot of people's protein
needs it's about 140 to 180 g of protein
again depending on the kind of meat or
dairy that someone's choosing and so
therefore because we're still so low
calorie and we need to increase the
calorie the protein's pretty much
covered of course we can still increase
some protein for certain individuals but
for the most part I'm going to be
increasing the calories from either more
fats or more carbs fats and carbs
provide the energy for our bodies and so
if I was just eating loads and loads of
protein and not enough fats and carbs
I'd likely feel pretty tired low energy
and want to take a nap so if we're
starting with 16 o of meat four eggs and
1 to 2 cups of dairy again that's very
low calorie that's in you know calorie
deficit even for my weight loss clients
therefore we want to increase some of
those calories either from fats and
carbs or both or maybe just a little bit
of protein essentially if someone
doesn't exercise or if they have blood
sugar issues or if they have diabetes or
if they're trying to heal their hormones
I will dial down the carbohydrate knob
and increase the fats either in the
forms of butter ghee Tallow chicken
skins bone marrow pork belly avocados
cod liver oil adding add coconut oil
into coffee or heavy cream or for people
who don't have diabetes and they're more
active maybe they tend to undereat then
I'll usually turn up the carbohydrate
knob and we'll add in some Whole Food
forms of carbohydrates from fruit honey
milk potatoes and maybe white rice
notice how with both groups of people I
did not say I would increase calories
with vegetables with the exception of
potatoes because most vegetables with
the exception of potatoes are very low
calorie so if the goal is to increase
calories well vegetables don't really
help us with that goal I don't even
count vegetables in my client's calorie
count because they're just so little
calories I mean unless you're putting
cheese on your broccoli and some butter
on your brussel sprouts then I would
count the cheese and the butter but most
veggies themselves with the exception of
potatoes are very low calorie vegetables
mainly add bulk flavor color and variety
to the plate so with the exception of
potatoes I say to my clients whatever
group of people you fall into whether
you have diabetes or not you can have as
many vegetables as you want until it
hurts you meaning you are having stomach
pain and bloating and gas and your CIS
is getting worse and you're having brain
fog and you just don't feel very good
okay then I would pull back on the
veggies I myself don't have very many
veggies because well two words Buddha
belly and they don't really help me in
increasing my calories I think of
veggies as just added flavor and good
deliveries of fat so you can add the
butter you can add the cheese and get in
more fat calories that way I know people
like their veggies so I tell my clients
eat as many veggies as you want until it
hurts you I also offer one-on-one
coaching where I help create meal plans
answer more of your questions and so if
you're looking to talk more one-on-one
I'll leave a link to my coaching in the
description by subscribing and liking
this video it helps this message reach
more people so by saying yes to Lily
you're helping me help more people I
hope you have a happy day and I'll see
you in the next one
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